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2017/11/19 11:36:27
James

Protein Powder

This article was written by Big Les & was originally published in The MuscleTalker January 2011 edition
 
Some people will decide to invest in a protein supplement for the first time; others will be trying out new products or just mixing things up. With an eye on cost here is a quick guide:
  •     The only - and I mean only - time you need a protein powder supplement is after a heavy weights workout. That is a workout where you break some tissue down! At this time you want nutrients in a hurry - so it's whey, and at least 70%. There are concentrates, isolates and high peptide based formulas - if you are on a budget then concentrate will serve you very well, isolate is for anyone not looking at title contention, the peptides - you need to be an advanced trainer to even have a chance of seeing the difference.
  •     Don't have your post workout whey with milk! Just don't, it defeats the very reason you are having whey by adding in casein that slows digestion down.
  •     Boosting your intake: protein powders are quick and convenient, so if you want one for extra nutrition through the day then you can pick a blend with casein, which is absorbed slower and so is not suitable post workout. If you are on a budget then skimmed milk powder in with whey is great home made version.
  •     Don't just look at protein content percentages. It's easy to be seduced by products that pack high percentages of protein. But what you want is quality protein that is high in essential amino acids and glutamine. This means you are looking for products that are high in whey or whey peptides and casein. Vegetable proteins are good for gas!
  •     A note about soya protein: so it is excellent protein but you need to know that it is impossible to source soya that is guaranteed not to be genetically modified.
  •     Don't dose scoop: protein powder is a food. If you are skimping and trying to make it last, you need to re-evaluate your protein strategy. The only time to be measuring your powder is pre-contest or on a very serious cutting phase!
  •     Don't overdo it. Yes protein powder is food, but the best food is good old food itself. Real foods contain nutrients not found in whey and protein powders, so don't try to live off powders, unless you don't want to be at your best of course.

Finally, protein powder is a bit like wine, one man's merlot is another man's paint stripper. Get samples, try out different products and flavours, and remember variety makes life much more fun.



James Collier

@JamesCollierMT

9 comments Leave a comment
Airborne Warri0r
Always had my post shake with milk. Guess it's going to be with just water from now on. Every little things helps when you're pushing 50.
2017/11/19 14:24:35
faipdeooiad
not sure i agree now with the first 2 points, (not surprising, given it's a 6 year old article).
 
The magic 'window' has been largely debunked
2017/11/20 15:58:13
Mobster
One of the problems with both the magic window and or how some research supports certain supplements is the 'how and why' of their testing. In a great many examples testing took place in a fasted state. The idea behind it being so as to give an honest result. This is often how other items are tested for. The same can be said when they test after the supplement has been consumed. Some tests have you wait for 4 hours after the supplement has been consumed before you're able to go get something to eat.
 
The problem is, of course, we don't fast. I, for one, like to train in the morning. That means fuel for my workouts, often as not, is from food I ate as much at breakfast time as it is what I hate for my tea. Guys like Jay Cutler said they liked at least two meals inside them before they hit the gym and even that ignores meals from the night before. That's without getting into transit and digestion times varying from individual to individual. Have a nice steak the night before and you might, in some cases, still be breaking that down 12+ hours later.
 
The biggest problem with those that seem to argue against protein powders and so-called magic pills is two fold.
1) They tend to be skinny or light weight mofos. It's rarely a 300lb monster
2) Real life and work - how many can eat 4-6 perfect meals a day?
2017/11/25 19:20:52
megatron
I read the bag of protein I have from bulkpowders.  It said soya, soya lechin.  I was just looking at youtube and this new phrase "soy boy".  I didn't realise I was taking soya I thought it was Whey a byproduct of making cheese.  The long and the short of it is that soya is taken by menopausal women to replace estrogen, and shouldn't be consumed by men.  Is this the same soya?  Should I be scared been taking it after training for years.  Also just read the point about not putting it in milk...ty.
2017/12/19 17:09:11
faipdeooiad
megatron
I read the bag of protein I have from bulkpowders.  It said soya, soya lechin.  I was just looking at youtube and this new phrase "soy boy".  I didn't realise I was taking soya I thought it was Whey a byproduct of making cheese.  The long and the short of it is that soya is taken by menopausal women to replace estrogen, and shouldn't be consumed by men.  Is this the same soya?  Should I be scared been taking it after training for years.  Also just read the point about not putting it in milk...ty.


Soy isn’t going to turn you into a woman.

Even if it did, most whey manufacturers use soy lecithin as an emulsifier and it’s used in extremely low quantities
2017/12/21 07:42:31
stinking_dylan
I eat a lot of soya.  Soya and egg porridge, tofu, miso, natto.  Not turned into a woman yet...
2017/12/21 09:55:34
jane nair
Some people say that protein has a side effect.my gym instructor suggests me to take protein.but I'm very tensed about this.i search internet and I learned about homemade protein.it's very easy to make.250gm milk,2 spoon peanut butter,2 egg 1 banana, and some chocolates then blend it and drink. which is better for me?want to gather some knowledge.
2018/01/10 11:06:34
The_Lone_Wolf
jane nair
Some people say that protein has a side effect.my gym instructor suggests me to take protein.but I'm very tensed about this.i search internet and I learned about homemade protein.it's very easy to make.250gm milk,2 spoon peanut butter,2 egg 1 banana, and some chocolates then blend it and drink. which is better for me?want to gather some knowledge.




Protein comes in an array of different foods... As for side effects, well it depends on if your body can handle said food item your eating.
 
Some people get on fine with milk, others do not. 
 
 
2018/01/10 11:19:10
stinking_dylan
jane nair
Some people say that protein has a side effect.my gym instructor suggests me to take protein.but I'm very tensed about this.i search internet and I learned about homemade protein.it's very easy to make.250gm milk,2 spoon peanut butter,2 egg 1 banana, and some chocolates then blend it and drink. which is better for me?want to gather some knowledge.

That is not really a protein shake.  A protein shake implies that the main macro nutrient is protein.
 
Your shake recipe is what would be considered a meal replacement (if consumed instead of a meal) or a weight gainer (if consumed in addition to your meals).
 
Your shake comes in at about 26g protein, 48g carbs, 30g fat (depending on the chocolate used) at nearly 600 calories.  Most of the calories are from fat and the least are coming from protein.
2018/01/12 09:08:07

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