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11

Once And For All Time: Protein Shakes Are Not Magical We get a lot of protein shake questions. What should I put in it? and when should I drink it? and will my spleen explode if there's ice in it? The mysteries of protein shakes are many, and the science is weak. Protein Shakes Are Just Protein...In Shake Form Here's the deal: don't overcomplicate ...


10

There's nothing wrong with consuming protein before or during your workout. Some studies suggest that this may lead to enhanced results. Here's one example. Other studies, such as this one, claim that this is not the case, though, and that while your body responds differently to exercise when you load up on proteins before the workout, this difference does ...


9

Let's take a step back and understand some basics about nutrition as it relates to exercise. I'll cover the popular memes and then try to apply them to your situation. More muscle mass burns more calories. This is true, but it is only part of the picture. I'll expound on this a little more later on. Protein is more thermogenic. Thermogenic means it ...


9

1- Why does it matter how long protein digestion takes? is it because we do not want it to be released faster than body can absorb or needs? It really doesn't. You really should only be drinking protein powder post workout and getting most of your protein from actual food -meat, fish, eggs, dairy products etc. I only recommend protein powder outside ...


9

The more processed and isolated the nutrient, the easier it is for your body to digest and make use of it. That's as true for protein as it is for carbs and fats. That said, you will never have 100% absorption rate of any nutrient. Some of it will be lost in the digestion process, and the protein powders from GNC (much less Starbucks) are not as ...


8

A great first step to preventing digestion issues (not to mention numerous other issues) is to eliminate grains from your diet, most notably wheat. Grains, again wheat especially, contain a high amount of gluten and lectins which are very difficult proteins for our bodies to digest. Over time these proteins begin to tear holes in our intestines leading to ...


8

Food Not Supplements Don't look for supplements to gain weight. Fix your diet. Protein and mass-gainer shakes are overpriced, overprocessed and overmarketed. They are not the solution. The solution is for you to triple the amount of food that you eat. Eat More Food Go to the farmer's market. Buy large quantities of fish, meat, eggs and vegetables. Make ...


6

Mechanical agitation can denature proteins, so that the proteins will no longer function correctly in their original state. But, it's likely the proteins are already denatured as a consequence of manufacturing. And, your digestive system will break down the proteins into amino acids anyway, in order to rebuild them into new proteins. Mechanical agitation ...


5

Adding ice to a protein shake could temporarily change the state of certain fats (i.e. from liquid to solid), but this does not change how hard it is to burn off the fat once it's in your body. Firstly, by the time fats get absorbed into the body from the digestive tract, they have likely been heated to body temperature. Secondly, regardless of the state of ...


5

Yes, whey protein can be helpful for elderly people also. The Journal of The American College of Nutrition, JACN, reports that the elderly have greater protein requirements than younger adults. Given that your mother is exercising, ingesting whey protein (or other biologic sources of protein), especially immediately following exercise, may well help her ...


5

There is so much disinformation ("bro-science") in the answers and comments. I will start with answering the question: Yes, a protein shake once a day as meal replacement is completely safe. This shouldn't worry you. Do you need the extra protein? Probably not, unless you actually do resistance training (and for long term health you should) it will do very ...


5

Whey protein is used to gain muscle mass fast. Its a supplement and has very little side effects. The Brand is important because some people see more improvement with diffirent brands(needs to be verified). But ON is the leading provider by far, having the most reputation among bodybuilders. How much: There is no universal answer to this particular ...


4

I don't get into the science of timing my shakes, but I drink them right after training for two reasons: If I wanted protein before my workout, I'd just eat a steak, because hell, protein shakes are just protein in shake form. I use whey powder + milk + fruit after training because I can consume it ASAP after my workout, without utensils or cooking. I ...


4

Bottomline, to form muscle your body needs amino acids, both branched chain and simple. The foods that are highest in those nutrients are protein. 1 gram per lb is a minimum to maintain. Building will require even more. Muscle growth is triggered by two things. Hypertrophy and then having the appropriate macro-nutrients available for the body to repair ...


4

The first thing I need to say is if you're looking to just build muscle, then you're bodybuilding (as opposed to just trying to be physically fit). Keep in mind there is an important difference here. There is a reason MMA fighters don't do the same workouts as body builders. So you should really take the time to understand the difference and decide which ...


4

If you have an intense workout ahead of you, it is a good idea to ingest whey protein before a workout. Whey protein contains a high amount of branches amino acids which help to preserve muscle supplies of glycogen, meaning you can work out for longer at a higher intensity and also increases muscle synthesis for several hours after the workout has been ...


4

Follow the "Starting strength" routine by Mark Rippetoe and you are on your way. I will outline several reasons why I think it it will be a good routine for you : It is a good routine for a beginner. It educates most beginners on following compound exercises and makes them strong overall. Since there are very few exercises your form on these exercises ...


4

@muffin, the responses from Dan Andrews and backinshapebuddy are the most important things to continue. From personal experience, the signs of kidney damage really are that subtle that you'll think you are healthy until your kidneys have finally had enough. Also, the foods you eat most likely have more than adequate protein. I was active, ate relatively ...


4

First of all, this all depends on the protein he is taking and some other life style aspects. My initial answer is that this is not a problem because supplements are simply meant to supplement your diet. getting 30 grams of protein from a shake isn't really different than getting 30 grams of protein from chicken or any other source of protein for that ...


3

I am pretty sure that the problem is not the fact that they are shakes. You could just put everything you would eat in a mixer instead and drink the result and I would assume that the result would be the same (maybe even a bit better since the meal is really well "chewed" which seems to be good). The main problem you will have with ready made shakes is, ...


3

I agree that the 60 gram shake is a little excessive, but I would argue that a 40g shake is an appropriate serving size depending on your body composition and activity level. As for the timing of your meal, I'd say you could benefit more from this shake if you had it immediately after training instead of first thing in the morning. The only reason I do not ...


3

For protein powder there are several things you need to be concerned about: Protein quality/type: There are many kinds of protein powders but most common is whey. Most common whey powders are whey concentrate, whey isolate and whey blend (mix of isolate/concentrate and possibly other protein powders). Concentrate is cheaper but is less 'pure' so it tends ...


3

Shake it Good Your shake should have a lot of protein and include animal protein and BCAAs. Why? Bluebonnet, which has some nice un-sweetened whey, tells us: In general, although both animal and plant foods contain protein, the quality of the protein is what differs. High-quality (complete) protein provides an ample amount of all nine essential amino ...


3

The graphics on products like that aren't really meant to be looked at with the sort of detail you're reading. They're only supposed to provide a very broad view of how to not mess up horribly when taking the supplement - I have little doubt that if they didn't provide any usage instructions at all, there would be a considerable number of people who would ...


3

This, this right here is your problem: I am bit of an foodie, so I occasionally overeat. As cliche as it is, what goes in your mouth is more important than what exercise you do. If you want to lose weight, you need to track what you eat. You can't out run a bad diet It takes about: - a minute to eat an apple or a cookie - 5 minutes of jump rope to ...


3

I've been using protein shakes for a few years, not daily but perhaps 3 times a week after heavy weight training (as opposed to after cardio, for example). I was told by a personal trainer many years back that people do damage their kidneys because they use excessive amounts. He said it's usually those entering competitions that have the mindset of "if HE is ...


3

Some quick research returned the following articles: Who Knew Preventing Kidney Stones Was this Easy? "In the 1990s when the Atkins diet reached huge popularity, critics claimed that high protein intake leads to kidney stones. This turned out to be a complete myth, but the misinformation is still being circulated. Although protein restricted diets are ...


2

This is just broscience... you know: "If you do not take your whey right after training, you are going straight catabolic". Just eat whole foods, train hard, sleep well and take your protein shake, with ice or otherwise, to complement your calorie intake



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