Why do I need protein powder?

[tneah]

I do not use protein powders between meals, I simply replace my breakfast with one. Works like a charm. Easy, and keeps me full for hours afterwards.
When I was training seriously, I think I remember consuming at least one to two grams of protein per pound of bodyweight. It was the bulk of my caloric intake.
I would think doing the heavy series, you need a bit more protein as you are asking more from your body, it helps with repair and rebuilding-obviously, I am sure y'all know that!:7

 

[CollinsMom]

I have used protein powder in the past, and stopped. Since I am doing the heavier weight work on the 4DS this month, I am adding it back in. I can't tell any difference in my muscles yet (obviously).

First thing in the morning, or right after my workout, a drink a shake -- made with about 1.5 cups of partially thawed strawberries and 1 scoop (24 grams) of protein. It is yummy, helps me get extra fruit into my diet, and it's easy -- I drink it while I shower and get ready for work.

I eat this about 7 am, then another small breakfast/snack at about 9:30 am -- usually a half sandwich made with cheese, lean protein, and one slice of whole grain toast.

 

[kathryn]

> But if you aren't
>eating enough protein, less than 8 grams a day, than a
>supplement would help.

I certainly hope that's a typo!;-)

I'm by no means in the high-protein camp, but I'd aim for at least 45 grams per day for a woman about 130 pounds, or 10-20% of your daily calories (if you are eating enough to maintain weight). I think within that range, some people do better at the higher range (20%) and some are fine at the lower end (10%), but most would fit in the 12-15% range. (The percentage of protein in mother's milk, which is meant to be the sole source of nourishment for the time when humans are growing the fastest--is only around 5%, and the RDA established by the American Dietetic Association--which has a large safety margin--is around 10-12%).

 

[kathryn]

>So far today my protein intake is 72 grams, that is without
>dinner. My average protein intake(without supplements) is
>about 88g/day, which is about 29 to 35 percent of my calorie
>intake. I shouldn't need a protein supplement then, right?
>
No, you've got plenty of protein, and to spare!

 

[nancy324]

Robin, I would say definitely not. Americans have more than enough protein in their diets, and the older you get, the less protein you need. You really should not exceed 30% (20% is better at our age) of your daily calories from protein. Excess protein puts a strain on your liver and kidneys and causes your body to lose calcium, which promotes bone loss.

I would avoid any product with "protein" in the name, such as "protein bars" or "protein drinks". At best, they just add calories to a healthy diet, and at worst they can be harmful to your body.

 

[copwife]

Thanks for that link Stephanie, interesting calculators.

I get most of my protein in the morning. When I eat protein pancakes there is 34g. Or, if I have my cottage cheese goop, as I call it, I get 18g. The rest comes from chicken, I eat it for lunch everyday.

 

[buffettgirl]

Thanks for all the imput. I think I'll stick to my pretty well balanced diet. Maybe I'll add a spoonful of natural PB after my weight training. I really don't need the extra calories of a protein shake and don't plan on using it as a meal replacement.

 

[kathryn]

> Maybe I'll add a spoonful of natural PB
>after my weight training.

IMO, peanut butter isn't that helpful after working out (or as a source of protein in general). It has many more calories from fat than from protein (while a post-workout fueling should contain carbs and protein and not much fat): 1 Tbsp of pb has about 8 grams of fat and 4 grams of protein (and since there are 9 calories in a gram of fat, and only 4 calories in a gram of protein or carbs, it's about 70% of calories from fat).

If you don't need the extra calories from a shake, you probably don't need the extra calories from the pb. Better would be a bowl of lentil soup: carbs, around 8 grams of protein, and no fat (or low fat, depending on the recipe).