Good protein shakes?

[FeliciaLee]

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Felicia, (and others) when do you suggest taking them? And how often? (taking into account I'm trying to build muscle)

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Before and after workouts. Are you also trying to lose fat? Or just build muscle?

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Nope, I'm currently 155ish lbs and want to gain 15-20 lbs in the next year for DIII college basketball.

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Then you can tolerate the powders with high caloric content. Once you try a few samples at your local GNC or other nutrition store, decide what you like, then you can go online and buy practically wholesale in bulk (that is what I do). It's about 50% cheaper than a B&M vitamin store.

Good luck!

[EricW]

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Okay. First of all, not all protein powders are the same. Some are "sugar shakes with a bit of protein." Others are "protein shakes with little to no sugar." Unless, for some reason, your doctor has you on a high carb/sugar diet, you don't want to do the sugar shakes, like SlimFast.

Whey is considered to be the highest bioavailable protein source. Which means that your body actually uses it. Obviously you want the highest bioavailability. Here is a list:

Whey Protein Isolate Blends 100-159
Whey Concentrate (Lactalbumin) 104
Whole Egg 100
Cow's Milk 91
Egg White (Albumin) 88
Fish 83
Beef 80
Chicken 79
Casein 77
Rice 74
Soy 59
Wheat 54
Beans 49
Peanuts 43

As you can see, whey is so pre-digested that it has the highest BV.

Modern scientists say that average humans cannot absorb more than about 30-35 grams of protein at a time (two hour stretch), so buying one of those super proteins that has like 50 grams in it is just a waste (unless you halve it).

Whey tastes the best, IMO. Soy is too gritty, egg causes massive gas. But look at the list for alternatives if you are allergic to whey.

Whey tends to start breaking down almost from the time it's mixed with liquids. So drink it up quickly. Don't let it sit around, or it will not taste good, and you might feel kind of icky. Don't believe that? Well, let it sit out for about two hours, and then go take a whiff, lol.

I tend to mix mine like a Starbucks Frappuccino. I take some cold coffee or a couple shots of espresso, ice, milk and the powder, then blend it all. I've given dozens of people blind taste tests and not one has said mine was the protein. They either like them both about the same, Starbucks better or mine better, but the point is NO ONE said it tasted like protein (no aftertaste).

I have found that to kill the aftertaste, you should blend it with something stronger than the protein. So if you are into fruit type drinks or smoothies, lemonade, OJ, grape juice, etc works well (usually with fruit flavored protein or vanilla flavored).

Cold coffee is a definitely the best counter to any aftertaste. Peanut butter is a good one, too (like a chocolate & PB shake).

I have hundreds of recipes, but what I tell people is that you will experiment until you come up with your own favorites, not mine. Basically, if it doesn't taste as good as Starbucks, or a fruit smoothie, you are doing something wrong.

Good luck!

Felicia [img]/images/graemlins/smile.gif[/img]

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Hello,

With all due respect, some of the information you posted is incorrect. The comment about the body only being able to digest 30-35 grams of protein at one time is incorrect. Please provide me with the "modern scientists" who have said this. Futhermore, those who have done the "warrior diet", a diet where one eats a full day's food in one sitting (I'm not saying that this is optimal but people have done this especially people in the past such as hunters etc) show that the body digests more than 30-35 grams at time. These people would not be able to survive with just 30-35 grams of protein being digested in a day.

The bioavailability is over-rated. Obviously you don't want a crappy protein shake with poor filtration processes which results in a high lactose content and denatured proteins, but spending the most money for the "highest quality protein shake" is assinine. The differences between a good, regular protein powder such as Optimum Nutrition's 100% whey and an expensive Whey isolate protein are not so great that one produces higher goal (fitness/body/muscle) results than the other.

You further made comparisons between whey and other sources of protein such as chicken and beef. From your post, I gathered that you were saying that whey is superior to these sources of protein. This is not true. It depends on the situation. For example, whey is better for a post workout meal because it is digested faster than chicken or beef. However, whey only would be a terrible choice for a pre bed snack/meal. The reason being that whey is digested so quickly that you don't get a steady stream of proteins/amino acids throughout the night. So to say that whey is simply better than all these other sources of protein is wrong.

The sugar shakes with some protein and a load of sugar you speak of are usually weight gainers. Those are filled with a bunch of sugar such as maltodextrin to add in calories. They are not needed. But that's the reason there is a load of sugar in it - people want the calories.

Finally, protein shakes are not essential. They are optimal for post workout and they are convienent. Drinking protein shakes throughout the day rather than having other sources of protein will not help you reach your fitness goals any faster. Whey protein is still protein. It is not a steroid. Whey protein does replace a well planned diet.

[tdarko]

here's an article that talks a little bit about what you are saying... link

[FeliciaLee]

I agree with almost everything you said.

All of the literature I've received in the past ten years has been extremely sketchy on the amount of protein one can absorb in a short time period. Most manufacturers won't just give a number outright. They kind of hedge and hedge, eventually "agreeing" that more than 30 grams is a waste. No one really knows. How can we really ever know?

Call around. That is my best advice. Call the toll-free numbers on the back of the tubs, and have them tell you what they think.

Obviously the BV is overrated. How can one absorb OVER 100%? The list was for comparison's sake.

I agree with you about the whey isolate. I don't bother.

I was trying to give the OP a simple, easy starting guide. I wasn't trying to part the Red Sea.

[EricW]

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I agree with almost everything you said.

All of the literature I've received in the past ten years has been extremely sketchy on the amount of protein one can absorb in a short time period. Most manufacturers won't just give a number outright. They kind of hedge and hedge, eventually "agreeing" that more than 30 grams is a waste. No one really knows. How can we really ever know?

Call around. That is my best advice. Call the toll-free numbers on the back of the tubs, and have them tell you what they think.

Obviously the BV is overrated. How can one absorb OVER 100%? The list was for comparison's sake.

I agree with you about the whey isolate. I don't bother.

I was trying to give the OP a simple, easy starting guide. I wasn't trying to part the Red Sea.

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Hello, I hope I didn't sound rude in my post. It was not my intention to come off that way if I did.

That being said, TDarko's link is good. Will Brink and Lyle McDonald are high respected in the fitness world and their comments illustrate what I was trying to say. To generalize that EVERYONE can only handle 30-35 grams is wrong. As well, there haven't been any concrete studies to say that there's a maximum amount someone can handle at one time.

Calling companies is not a good idea. They are just workers or salespeople. They probably won't know more than any other joe schmoe.

[Bullet_Dodger]

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Hello,

With all due respect, some of the information you posted is incorrect. The comment about the body only being able to digest 30-35 grams of protein at one time is incorrect. Please provide me with the "modern scientists" who have said this. Futhermore, those who have done the "warrior diet", a diet where one eats a full day's food in one sitting (I'm not saying that this is optimal but people have done this especially people in the past such as hunters etc) show that the body digests more than 30-35 grams at time. These people would not be able to survive with just 30-35 grams of protein being digested in a day.

The bioavailability is over-rated. Obviously you don't want a crappy protein shake with poor filtration processes which results in a high lactose content and denatured proteins, but spending the most money for the "highest quality protein shake" is assinine. The differences between a good, regular protein powder such as Optimum Nutrition's 100% whey and an expensive Whey isolate protein are not so great that one produces higher goal (fitness/body/muscle) results than the other.

You further made comparisons between whey and other sources of protein such as chicken and beef. From your post, I gathered that you were saying that whey is superior to these sources of protein. This is not true. It depends on the situation. For example, whey is better for a post workout meal because it is digested faster than chicken or beef. However, whey only would be a terrible choice for a pre bed snack/meal. The reason being that whey is digested so quickly that you don't get a steady stream of proteins/amino acids throughout the night. So to say that whey is simply better than all these other sources of protein is wrong.

The sugar shakes with some protein and a load of sugar you speak of are usually weight gainers. Those are filled with a bunch of sugar such as maltodextrin to add in calories. They are not needed. But that's the reason there is a load of sugar in it - people want the calories.

Finally, protein shakes are not essential. They are optimal for post workout and they are convienent. Drinking protein shakes throughout the day rather than having other sources of protein will not help you reach your fitness goals any faster. Whey protein is still protein. It is not a steroid. Whey protein does replace a well planned diet.

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Thanks for your response. My only problem with having a well balanced diet to gain muscle is that many of the foods that are high on protein take longer to prepare and are much more expensive. (steak, fish, so on) I really dont have anything else around, except maybe eggs.

[FeliciaLee]

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Hello, I hope I didn't sound rude in my post. It was not my intention to come off that way if I did.

That being said, TDarko's link is good. Will Brink and Lyle McDonald are high respected in the fitness world and their comments illustrate what I was trying to say. To generalize that EVERYONE can only handle 30-35 grams is wrong. As well, there haven't been any concrete studies to say that there's a maximum amount someone can handle at one time.

Calling companies is not a good idea. They are just workers or salespeople. They probably won't know more than any other joe schmoe.

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No, I was just trying to keep things easy, for someone just trying to get into protein. He said "eggs alone" weren't doing it for him. I didn't know that he was an athlete in training when I first answered, so I tried to keep it simple.

As far as calling, I was assuming you would speak to a scientist, not the receptionist answering the phone.

[EricW]

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Hello,

With all due respect, some of the information you posted is incorrect. The comment about the body only being able to digest 30-35 grams of protein at one time is incorrect. Please provide me with the "modern scientists" who have said this. Futhermore, those who have done the "warrior diet", a diet where one eats a full day's food in one sitting (I'm not saying that this is optimal but people have done this especially people in the past such as hunters etc) show that the body digests more than 30-35 grams at time. These people would not be able to survive with just 30-35 grams of protein being digested in a day.

The bioavailability is over-rated. Obviously you don't want a crappy protein shake with poor filtration processes which results in a high lactose content and denatured proteins, but spending the most money for the "highest quality protein shake" is assinine. The differences between a good, regular protein powder such as Optimum Nutrition's 100% whey and an expensive Whey isolate protein are not so great that one produces higher goal (fitness/body/muscle) results than the other.

You further made comparisons between whey and other sources of protein such as chicken and beef. From your post, I gathered that you were saying that whey is superior to these sources of protein. This is not true. It depends on the situation. For example, whey is better for a post workout meal because it is digested faster than chicken or beef. However, whey only would be a terrible choice for a pre bed snack/meal. The reason being that whey is digested so quickly that you don't get a steady stream of proteins/amino acids throughout the night. So to say that whey is simply better than all these other sources of protein is wrong.

The sugar shakes with some protein and a load of sugar you speak of are usually weight gainers. Those are filled with a bunch of sugar such as maltodextrin to add in calories. They are not needed. But that's the reason there is a load of sugar in it - people want the calories.

Finally, protein shakes are not essential. They are optimal for post workout and they are convienent. Drinking protein shakes throughout the day rather than having other sources of protein will not help you reach your fitness goals any faster. Whey protein is still protein. It is not a steroid. Whey protein does replace a well planned diet.

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Thanks for your response. My only problem with having a well balanced diet to gain muscle is that many of the foods that are high on protein take longer to prepare and are much more expensive. (steak, fish, so on) I really dont have anything else around, except maybe eggs.

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The important thing for you since you're skinny and trying to gain weight is calories. You must eat more than you burn and also have a good workout routine.

You must rememeber that protein shakes will not make you gain weight anymore than a salmon fillet will. If you're drinking 2-3 protein shakes a day (that'll equal about 150 grams or protein if each shake has 50 grams of protein) but you're still eating less cals than you burn/day, you won't be gaining weight.

You don't have to buy steaks or expensive meats. What do I suggest? If you're serious, you should spend a few hours reading some good articles on diet, nutrition and how the body works so you know what you're doing and why. www.bodyrecomposition.com is Lyle McDonald's site and he has a bunch of articles that are easy to read that'll get you along your way.

Now as for foods? There are a bunch of cheap sources of protein:

- Dry Cottage Cheese (I can't stand the wet stuff and the dry is bad enough)
- Tuna
- Eggs
- Boxes of frozen chicken breasts

You'll also need to a lot of carbs:

- Dry oats
- Brown Bread
- Yams
- Sweet Potatoes
- Rice

And fats:

- Peanut Butter
- Olive oil

Those are some cheap foods that can help get you started. DON'T FALL INTO THE HYPE OF PROTEIN POWDERS!!11!!!1

[Bullet_Dodger]

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Hello,

With all due respect, some of the information you posted is incorrect. The comment about the body only being able to digest 30-35 grams of protein at one time is incorrect. Please provide me with the "modern scientists" who have said this. Futhermore, those who have done the "warrior diet", a diet where one eats a full day's food in one sitting (I'm not saying that this is optimal but people have done this especially people in the past such as hunters etc) show that the body digests more than 30-35 grams at time. These people would not be able to survive with just 30-35 grams of protein being digested in a day.

The bioavailability is over-rated. Obviously you don't want a crappy protein shake with poor filtration processes which results in a high lactose content and denatured proteins, but spending the most money for the "highest quality protein shake" is assinine. The differences between a good, regular protein powder such as Optimum Nutrition's 100% whey and an expensive Whey isolate protein are not so great that one produces higher goal (fitness/body/muscle) results than the other.

You further made comparisons between whey and other sources of protein such as chicken and beef. From your post, I gathered that you were saying that whey is superior to these sources of protein. This is not true. It depends on the situation. For example, whey is better for a post workout meal because it is digested faster than chicken or beef. However, whey only would be a terrible choice for a pre bed snack/meal. The reason being that whey is digested so quickly that you don't get a steady stream of proteins/amino acids throughout the night. So to say that whey is simply better than all these other sources of protein is wrong.

The sugar shakes with some protein and a load of sugar you speak of are usually weight gainers. Those are filled with a bunch of sugar such as maltodextrin to add in calories. They are not needed. But that's the reason there is a load of sugar in it - people want the calories.

Finally, protein shakes are not essential. They are optimal for post workout and they are convienent. Drinking protein shakes throughout the day rather than having other sources of protein will not help you reach your fitness goals any faster. Whey protein is still protein. It is not a steroid. Whey protein does replace a well planned diet.

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Thanks for your response. My only problem with having a well balanced diet to gain muscle is that many of the foods that are high on protein take longer to prepare and are much more expensive. (steak, fish, so on) I really dont have anything else around, except maybe eggs.

[/ QUOTE ]

The important thing for you since you're skinny and trying to gain weight is calories. You must eat more than you burn and also have a good workout routine.

You must rememeber that protein shakes will not make you gain weight anymore than a salmon fillet will. If you're drinking 2-3 protein shakes a day (that'll equal about 150 grams or protein if each shake has 50 grams of protein) but you're still eating less cals than you burn/day, you won't be gaining weight.

You don't have to buy steaks or expensive meats. What do I suggest? If you're serious, you should spend a few hours reading some good articles on diet, nutrition and how the body works so you know what you're doing and why. www.bodyrecomposition.com is Lyle McDonald's site and he has a bunch of articles that are easy to read that'll get you along your way.

Now as for foods? There are a bunch of cheap sources of protein:

- Dry Cottage Cheese (I can't stand the wet stuff and the dry is bad enough)
- Tuna
- Eggs
- Boxes of frozen chicken breasts

You'll also need to a lot of carbs:

- Dry oats
- Brown Bread
- Yams
- Sweet Potatoes
- Rice

And fats:

- Peanut Butter
- Olive oil

Those are some cheap foods that can help get you started. DON'T FALL INTO THE HYPE OF PROTEIN POWDERS!!11!!!1

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You answered my next question too. Thanks.

I'll bump this thread incase anybody else has any more questions.

Edit: I'll check out that link, too.

[Bullet_Dodger]

Are the foods from ... http://www.time-to-run.com/nutrition/carbos.htm all foods that could be used for my carbs intake? It lists a lot of fruits and veggies, and if so that would be great.