Posted: 3/15/2009 4:19:43 PM EDT
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What kind and how much protein is best to start using?
i dont want to bulk up really fast or anything. just want to help the process along. |
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I'm not sure what you are asking... Are you talking about protein powder/shake or just dietary protein, in general? When you say "what kind", it appears that you are talking about a supplement, and the "i dont want to bulk up really fast or anything. just want to help the process along." also suggests that you think that protein powder/shake is going to make you turn into the guy on the cover of Muscle mag overnight, which isn't the case...
Either you will ingest enough protein via "normal" foods and protein supplements to support the gains your body wants to make from your workout regime, or you won't. If you eat too much protein, yeah you will "bulk up", as in gain fat. No, you don't "poop" extra protein (I've no idea where this myth started), it will be metabolized into glucose via glucogenesis, and if you are otherwise eating in excess of your caloric requirements, it will be stored as fat. But to be worried about gaining too much lean mass just by eating enough protein is silly. As mentioned, at least 1g per lb of lean mass is generally recommended for an active individual attempting to grow. If taking into account total weight (including body fat), people usually round down to .8-1g, but obviously the body composition varies from individual to individual... |
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I'm not sure what you are asking... Are you talking about protein powder/shake or just dietary protein, in general? When you say "what kind", it appears that you are talking about a supplement, and the "i dont want to bulk up really fast or anything. just want to help the process along." also suggests that you think that protein powder/shake is going to make you turn into the guy on the cover of Muscle mag overnight, which isn't the case... Either you will ingest enough protein via "normal" foods and protein supplements to support the gains your body wants to make from your workout regime, or you won't. If you eat too much protein, yeah you will "bulk up", as in gain fat. No, you don't "poop" extra protein (I've no idea where this myth started), it will be metabolized into glucose via glucogenesis, and if you are otherwise eating in excess of your caloric requirements, it will be stored as fat. But to be worried about gaining too much lean mass just by eating enough protein is silly. As mentioned, at least 1g per lb of lean mass is generally recommended for an active individual attempting to grow. If taking into account total weight (including body fat), people usually round down to .8-1g, but obviously the body composition varies from individual to individual... Your are right sorry i should have specified. i am looking into supplements because I dont think i get enough protien through normal foods. I know that it wont turn me into muscle man. but like you said i dont want to gain fat from excess protein. now i dont know what lean mass is. i guess i was trying to ask what brand is effective compared to cost and how many grams per pound should i start out with? also i have heard people talk about whey protein. i was also trying to figure out if there were different types of protein or just where the protein originates from? |
| Have you analyzed your diet to KNOW whether or not you are getting enough protein. My observations are that with a bit of planning, most folks can meet all of their nutritional needs through healthy eating habits. IMO, for most people, supplements are a huge rip off and are used as an inadequate crutch to compensate for poor dietary practices. |
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Have you analyzed your diet to KNOW whether or not you are getting enough protein. My observations are that with a bit of planning, most folks can meet all of their nutritional needs through healthy eating habits. IMO, for most people, supplements are a huge rip off and are used as an inadequate crutch to compensate for poor dietary practices. I rarely eat fried foods, limit sugar intake as much as possible. grains, vegetables, fruits, not much meat, not much dairy. don't drink alcohol. i am eating healthy, i just dont feel i get enough protien. |
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So approximately how many grams per day ARE you getting? If you don't know that, how do you know how much to supplement? very good point. i will have to determine that before i decide if i need a supplement or not. any references will be appreciated. ETA - From what I found in a quick search on google. my intake is between 60-90 grams per day. i need to almost double that going by the .8g/lb body weight. |
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Have you analyzed your diet to KNOW whether or not you are getting enough protein. My observations are that with a bit of planning, most folks can meet all of their nutritional needs through healthy eating habits. IMO, for most people, supplements are a huge rip off and are used as an inadequate crutch to compensate for poor dietary practices. What is wrong with eating whey? It is food after all. I think getting to 200g of protein a day is going to be pretty difficult unless you're eating a few pounds of meat every day. |
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[ What is wrong with eating whey? It is food after all. I think getting to 200g of protein a day is going to be pretty difficult unless you're eating a few pounds of meat every day. Nothing wrong with that, if the body requires it. I doubt that most folks train intensely enough to require the 1g/pound bodyweight that is often touted as gospel, that's all. I use whey powder occasionally to make post-workout recovery smoothies and though I am primarily an endurance athlete now, I started out as a strength athlete in high school. IMO, athletes would be better off getting as much of their nutrition as possible from "real" food, the less processed the better. I also realize that this isn't always possible - you won't catch me eating spaghetti during a triathlon. Still, I think that healthy eating can take most of us a long way - that's all. |
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[ What is wrong with eating whey? It is food after all. I think getting to 200g of protein a day is going to be pretty difficult unless you're eating a few pounds of meat every day. Nothing wrong with that, if the body requires it. I doubt that most folks train intensely enough to require the 1g/pound bodyweight that is often touted as gospel, that's all. I use whey powder occasionally to make post-workout recovery smoothies and though I am primarily an endurance athlete now, I started out as a strength athlete in high school. IMO, athletes would be better off getting as much of their nutrition as possible from "real" food, the less processed the better. I also realize that this isn't always possible - you won't catch me eating spaghetti during a triathlon. Still, I think that healthy eating can take most of us a long way - that's all. Well, I'm on a calorie deficit (Eating around 2000-2300 calories a day) while exercising. I've lost significant weight in the past just with a deficit but while still eating crap foods for the most part. I eat tons of lean meat (Mostly frozen chicken breasts) and I'd say that 90% of my carbs come from good sources (whole grains, non-sweetened dairy products, fruit, etc.) and having cut out fried foods and unnecessary fats like butter and oil I have found it difficult on many days to eat enough. I ordered a jug of whey to add a source of lean protein (Although I'm eating 100-150g a day just from my normal diet which is probably enough) just to get my caloric intake to where it should be without having to result to loading up on fatty foods or simple carbohydrates. I mean sure my body probably doesn't need shitloads of protein but it seems like a healthy and calorie dense item to add to my diet. For instance my diet today has been (I eat small things every 2 hours or so): 90ml dry worth of steel cut oats (about 1.7 servings) 1 egg (Only had 1, would've eaten 2-3) 300g of chicken breast (Divided between two meals) .5 tablespoon of olive oil mayo 1 medium granny smith apple 1 large whole grain tortilla (wrapped part of the chicken in it) 1 cup of low fat plain natural yogurt 1 tablespoon of reduce fat peanut butter 1 tablespoon of fatty salad dressing (Some tasty Newman's Own stuff) bowl of mixed lettuce The above only adds up to about 1300 calories and there is no way I'm going to eat 1000 calories for dinner today. A protein shake or two would seemingly go a long way in meeting my goals in a healthy manner, however I am certainly open to other ideas for meeting my calorie goals. |
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I like Optimum Nutrition 100% whey. It tastes pretty good. It breaksdown easily. And it is not a bad price. I usually mix a couple scoops of double rich chocolate with a couple scoops of vanilla ice cream. I have a 5LB jug of ON chocolate mint on order from Amazon.com. $36 shipped, not bad. Supposedly it is one of the best tasting protein powder brands out there. |
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If your looking for a deal, this is the best site that I have ordered from over the years/ They pretty much have everything and its cheaper than other places. Also I live in the middle of no where in TX and I stil get the stuff in two days.
www.advantagesupplements.com |
| One thing I haven't seen mentioned yet, is make sure that when you're choosing a protein supplement it isn't loaded with a bunch of sugar. This is usually seen in cheap weight gainers (N-Large 2 comes to mind), but occasionally you'll run across a standard protein supplement with a shit ton of sugar in it. |
| My Optimum Nutrition Gold Standard (Chocolate Mint flavor) came in. It has almost nothing but whey, I think 1g of fat and a very small amount of sugar per serving. Tastes very good when mixed with 1% milk, not so great with water but it is drinkable. Ultimately this isn't being consumed because it tastes good. I drank one as a morning snack (11 am or so) and one with my steel cut oats at breakfast. |
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One thing I haven't seen mentioned yet, is make sure that when you're choosing a protein supplement it isn't loaded with a bunch of sugar. This is usually seen in cheap weight gainers (N-Large 2 comes to mind), but occasionally you'll run across a standard protein supplement with a shit ton of sugar in it. Good point. Lots of milkshakes out there disguised as fitness supplements. 
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now i dont know what lean mass is. What's the body made out of? Bones, muscle, organs, and fat. The lean mass is the bones, muscles, and organs minus the fat. Everyone needs some body fat. But not much. How much is realistic and healthy depends on gender, age, and build. You can get yourself tested for body fat percentile several different ways. Some gyms offer the service, also some physicians. Or there are websites where you can type in your height, weight, several different body measurements, age, and gender, and they will give you an approximation. |
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Just a pointer, because I made this same mistake when I started paying attention to my protein intake. DON'T make a whey protein supplement a primary protein source in your diet. Whey protein is fantastic before and after workouts, and first thing in the morning, at any other time of the day most of it will just get wasted. Whey protein concentrate and isolate are VERY bioavailable forms of protein, which means they are moved into your bloodstream very quickly by your digestive system, and they won't stay there long. So very little can be absorbed by your muscles, and the remainder will be wasted(and you will have some EXTREMELY rancid anal gas).
If you want to increase your overall protein intake, start with meats and low fat dairy products(I prefer skim). If you still are not getting enough, or you need a more convenient supplement go with either a meal replacement protein powder or protein complex powder that has a variety of protein sources in it will be fantastic. You will want to look for milk protein, any of several kinds of casein protein, egg protein, and even soy protein is ok in the ingredients list on the nutrition label. These are usually listed first. Most of these will also have some form of Whey protein in them, and that is great, but you don't want to consume JUST Whey protein all day. These other forms will take longer periods to digest and will provide a consistent flow of proteins through your body for several hours, as opposed to about 30 minutes to an hour with whey protein. I hope I helped, instead of adding to the confusion. |
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TRY THIS!!! http://www.slashfood.com/2008/11/29/natrual-harvest-i-never-thought-i-would-see-a-cookbook-with-th/ I prefer my protein to come from a source, AFTER it has gone through the fertilization process. Page 2 owned |