13

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 ...


8

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 ...


8

Let's start with some foundation in the order of importance: Energy Balance (Calories in vs. Calories out) Macros (amount of protein, carbohydrates, fat) Micros/Supplements (vitamins / minerals and sports supplements) Meal timing (how often you eat and how close to training) Energy Balance This is the simplest thing: You eat less than you burn in a day ...


7

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 (...


7

About the program We don't know your size and shape, so we're in no position to second-guess your instructor. For now, go with what he says. About the diet Protein powder is something we use when our regular diet doesn't offer enough protein. It's a supplement, nothing more. It doesn't replace anything, it just adds. You are right! In most cases, you ...


6

No this is not healthy or sufficient. At 100kg/220lbs, 196cm/6ft5in, 26 y/o male, your caloric intake is pretty low. At those numbers, I would expect your maintenance level to be ~2600 calories (guestimate). If you're going to the gym, which I assume you are since you said 'Dinner (Post workout meal)', this will be even higher. Even estimating high, your ...


5

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 ...


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

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 ...


5

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 ...


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 ...


5

Whey protein and casein are actually by-products of making cheese. They are separated during the cheese making process. Cheese manufacturers will sell this excess whey to supplements companies who then turn around and process it further. They remove the remaining fats, lactose, dry it, and then flavor it. There are three types of whey that are mostly how ...


5

Your body will extract the water just fine. Water intake recommendations have varied wildly over the years with very little real evidence to back it up. The common recommendations was 8 cups or 2 litres of straight water a day. Some recent studies suggest that you should drink water if you're thirsty, but beyond that it doesn't matter. There has never been ...


4

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? From https://redd.it/39xveo (mirror): Article (2014) (mirror): Protein Ingestion Prior to Sleep tl,dr: "[...]the post-exercise increase in muscle protein synthesis rate is not maintained during subsequent overnight ...


4

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, ...


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 ...


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

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

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 ...


3

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 ...


3

Qualified personal trainer here. Post-training, your body has depleted its glycogen stores. In order to replenish them, it must utilise a macronutrient; carbohydrates, proteins, and fats (absorbed in that order). Your body's metabolism receives a serious boost after intense weight-training, so macronutrients are absorbed as an accelerated level. Since the ...


3

1, 2: "Electrolytes" is just a fancier word for salts, which you will get in large amounts through your diet, especially if you eat a typical western diet. Unless you're exercising for two hours or more, the only one who's benefiting from your electrolyte drink consumption are the companies who sell them. 3,4: Total amount and distribution throughout the ...


3

The choice of whether to use protein shakes, how much, and how often is primarily a nutrition question. Strength training does increase your need for protein, however there are several recommendations that are simply overkill. I recommend reading a good primer on protein requirements called "The Three Laws of Protein"--which is designed for people who lift....


3

1. How much protein do I need overall in order to gain mass/muscle in my butt? A pretty good rule of thumb that's used in fitness circles is 1g of protein per lb of bodyweight each day, though various newer studies have shown 0.7g per lb to be just as effective. In your case, 80g of protein would be a good target, with 90g to 113g being ample. As for ...


2

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 ...


2

I don't understand why all the answers saying timing doesn't matter are being downvoted. There is no link between time of protein ingestion in relation to working out that has any substantial effect. Please see this paper.


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