Hot answers tagged protein-shakes
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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 ...
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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 ...
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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 ...
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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 ...
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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 ...
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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 ...
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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 ...
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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 ...
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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 ...
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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 ...
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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 ...
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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 ...
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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 ...
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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 ...
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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 ...
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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 ...
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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 ...
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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, ...
2
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 ...
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My answer is no. Take a protein shake first and wait until it leaves stomach (at least 1 hour). This way your protein will be absorbed within the "window of opportunity", which means it will be absorbed quicker and less % will go to waste/fat. If you eat snack before that, it will be in your stomach for at least 2 hours and it will reduce the absorption rate ...
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If you are eating normally (and healthy), you don't need supplements. Protein is not a magic muscle gainer, workouts are.
The main belief behind the large quantities of dietary protein consumption in resistance-trained athletes is that it is needed to generate more muscle protein. (source)
Protein RDA is 0.8g/kg/day, this covers about 99% of the ...
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This answer might help, as might the "Female Hardgainer" section of the latest Paleo Solution podcast.
If milk has nasty side effects (for you? for everyone?), then don't drink it. Eat plenty of other food instead. Milk is awesome, but it's not going to do the work for you. Neither will supplements like whey or whey-plus-carb powders. Focus on eating ...
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This was a report by a consumer watchdog organization. The industry asked for and got an independent review by NSF/ANSI, which basically a third party non governmental testing group. It passed their testings. The consumer group also reported that there were varying levels in samples, and not all samples produced the same results.
That being said, I would ...
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Your most important equation:
Stimulus + Recovery (sleep and nutrients) = Adaptation
So you wish to adapt to become a bigger version of yourself?
1a) Lift more then you are doing now. Often this entails lifting HEAVIER weight or more REPS and SETS.
1b) Pick challenging full body exercises: Squats, deadlifts, overhead pressing, chinups, etc.
2a) ...
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Assuming you have no allergies to the products and can tolerate the caffeine, I wouldn't expect there to be any significant detriment to your health from that mixture. That said, it's generally advisable to dose supplements and meal replacements separately. In your particular case, the following issues arise:
BCAA absorption might be sub-optimal, as ...
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Whey comes from milk. It's part of the byproducts of processing milk and is one of the components made into cheese. The reason I point this out is that some people are allergic to milk. While the whey protein powder processing usually removes the disagreeable parts for those who are lactose intolerant, it is still whey.
If dairy in general (cheese, milk, ...
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A few thoughts come to mind:
Your body simply can't use 60g of protein at one time. Generally, around 5-10g per hour is all the body can process.
The rest goes to various places... 1) converted to fat cells, 2) used by the body for energy (which is not really a good thing as protein is supposed to repair the body, not fuel it) or 3) excreted as waste.
...
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