Protein Shakes: Pros & Cons?
I've recently begun regular strenth training exercises and decided to add protein shakes to my daily health regimen. The other day I read in Oxygen that a University study found that protein ingestion post work-out dramatically aids in fat burning.
Does anyone have any info. to help support or refute this? Is it worth my while to up my protein intake with supplement shakes? What do you ladies use as nutritional supplements if anything?
Thanks!
Re:Protein Shakes: Pros & Cons?
As far as nutritional supplements I just take vitamins or good nutrition bar to give me a boost. Never tried the protein shakes. My brother takes them (hes trying to get muscular). He says they dont take all that great but I guess thats every persons own opinion.
Re:Protein Shakes: Pros & Cons?
Studies related to post-workout protein supplementing are quite misleading, in my opinion.
Protein is one of the fuels for building lean muscle, so increasing protein intake combined with weight training will, of course, yield lower body fat composition in many people. Post-workout is a good way to form lean muscle.
The real results come just from getting sufficient protein in one's diet combined with weight training. So I'm pro-protein shakes post-workout, but the process itself isn't some fat burning miracle.. just the same results as always. Protein + weight training = lean muscle, improved body comp!
Honestly, the absolutely BEST form of fat burning supplement I've found is daily morning intake of green tea extract (about 70-100g every day). Some people also supplement this with caffeine, but I get enough caffeine from drinks/beverages so I don't bother.
If you are interested in burning fat and supplementing weight training, I highly recommend the following:
1) ~75-90g green tea extract (+40-50g caffeine, optional) every morning.
2) A daily dietary intake of protein.. 50g or so for most prople. Post work-out protein shakes are a great. I get substantially more protein, but most is unused.
if you're trying to improve strength and build muscle definition, add:
3) Alternating daily intake of Creatine and Glutamine. I usually take these an hour or so prior to working out... a good example is Creatine Mon-Wed-Fri, and Glutamine Tues-Thurs-Sat. These are only really needed if you are trying to add muscle definition (i.e. inches to your biceps, lats, pecs, etc.etc.)
As always- your own mileage may vary since everyone's absorbtion and metabolic behavior differs- but for MOST people, if you take green tea extract, protein supplements and perform 1/2 - hour or so of weight training every day, you should see dramatic fat burning results.
Re:Protein Shakes: Pros & Cons?
Well, protein aides in muscle recovery and increase. So, in theory...yes, drinking protein shakes can aide in fat burning (protein helps increase LMM which in turn increases fat burning). But, by itself without a good strength training program, it doesn't do much.
I drink 2 protein shakes a day. Once after my strength taining workout and once before bed. I do not do any other supplements (only because I am breastfeeding, so I cannot at this time).
My favorite type of protein mix is Isopure. I like to mix it with fresh fruit. It tastes fine by itself, but so much better with the fruits. :D
Re:Protein Shakes: Pros & Cons?
Polecat...thanks for taking the time to go through all that with me. Trust me, I needed it. I'm totally work-out stupid.
Venus Goddess...I'll check out the Isopure.
Re:Protein Shakes: Pros & Cons?
Pros-quick, convenient nutrition.
Cons-stinky breath, especially with the Atkins and other low-carb shakes.
Re:Protein Shakes: Pros & Cons?
Classy lass, I use GNC brand pro performance 100% pure protein. It's got a likker chocolate flavor that you mix with 2% milk ( or soy if you are intolerant of milk) I take it after my workout every day I do work out. I also use Amino Fuel by Twin Lab (it's basically just a liquid vitamin), and unflavored Creatine Monohydrate also by GNC pro performance. Mix the creatine with the amino fuel in the blender with 8oz. of orange juice and one or two strawberries and a few blueberries for flavor and one raw egg. (some people say no-no to the egg but I like the extra kick of protien in the morning) With the creatine thought you need to stack it so you get the maximum results. You will need to take it 4 times a day for the first four days to get it stacked into your system. After that just once a day. I also take Hydroxy-cut by Muscletech. They are a fat burner and they WORK!
You start off taking 3 a day; morning, noon ,and dinner.
That's for week one, week two take 2 pills every time you take them, week three and beyond 3 pills 3 times a day. I also take GNC herbal plus Cayenne pepper capsules. They also help burn fat and help your heart rate, lower your blood pressure and work wonders for helping tanning too.
Basically my OJ smoothie in the morning with a pepper pill, and hydroxycut.
Lunch green leafy stuff and a grilled chicken breast, tons of water.
After lunch workout and after than protien shake another pepper pill and a hydroxycut.
Dinner more green leafies and chicken or fish or lean beef or turkey and more water, and another pepper pill and hydroxycut.
I only use the protien shakes on days that I work out but i take the createin and the fat pills and pepper pills every day.
****************But if you take too much protien and you don't work out enough it will turn to fat and you will gain tons of weight!*********************
Hope that helps a little!
Kitana
Re:Protein Shakes: Pros & Cons?
Lots of the guys I know at the gym always complain about protein farts. ::)
I dont do protein shakes, only cause I havent been hitting the gym as hard, AND because I eat so much as it is.
But they are great for ya.
Re:Protein Shakes: Pros & Cons?
Thanks for the gaseous heads-up. ;)
Nina Daisy: Thanks. I'll shy away from the Low Carb shakes. Icky!
Kitana: Awesome info share! What are pepper pills?
Re:Protein Shakes: Pros & Cons?
I think it's funny that people think that drinking a protien shake after a workout serves any purpose at all. As if the protien in the drink is going to go right to the muscle that they just used. The reality is that protien must be broken down into amino acids before it can be used by the body, which takes several hours at best.
Re:Protein Shakes: Pros & Cons?
Regardless of when it's consumed, supplementing additional protein in your body is worthwhile. I personally prefer to take mine in the morning, just before I work out, but I believe it's personal preference. If you supplement protein daily, it makes a positive difference.
Re:Protein Shakes: Pros & Cons?
diets with excess protien can overtax the liver and kidneys. Many protien drinks provide 100% of the RDA for protien. If one is drinking them and eating foods high in protien throughout the day, they may be consuming too much protien.
Re:Protein Shakes: Pros & Cons?
I agree Ryan that the "post-workout" bit is misleading and it's just simply getting the right amount of protein in your system to help supplement weight training.
I generally prefer to take my protein shakes post-workout simply because they are also always cocktails with other nutrients (fruits/vegetables) that replenish what was lost during work-out/cardio. It's also a convenient way to establish a schedule.
When supplementing a workout/exercise schedule, there are usually several supplements involved: green tea, fruits/vitamins, creatine, glutamine, protein, etc.etc. I get protein ever 2-3 hours a day in smallish quantities.. the protein shake is the only really "large" dosage I get, and post-workout/pre-workout really doesn't matter from the protein standpoint, but the rest of the shake DOES from it's inclusion of fruit juices.. so it's a good habit. :)
kitana-
Your little cocktails sound wonderful! Very much the same kind of daily intake that I get as well.
Re:Protein Shakes: Pros & Cons?
Ryan when I mean "post workout", I mean genarally 12-14 hours BEFORE my next workout. Protein usually takes that long to completly break down and hit your muscle tissues. So if you take it that long beofre the work out you will have it when you work out again. When you really need it.
Classylass- They are Cayenne pepper pills, they are capsules full of cayenne pepper. Yes the same stuff that you season food with(if you are brave). Combine that with a protein shake you got a good basis for work out supplements.
Thanks Polecat, I got that supplement info and routine from my DJ, who lost almost 1/2 of himself. LOL!
note: PROTIEN SUPPLEMENTS+CAYENNE PILLS=GASSY ASS ON A CLASSYLASS! LOL! So be prepared, and the perrer pills will tear your tummy up and you might have diharrea. It's a bad side effect but I try to go Herbal when I can.
Kitana