Advice needed on protein. Shakes or Wholefood?

[seethehoop]

Ok so I'm working out loads, 4 to 5 times a week.I'm eating well too but I don't think I'm eating enough, I was thinking about taking a protein shake or sommit but I don't know which is best. I don't want to gain weight, I still have bout 20lbs to lose.

So I want to know am I better off getting a protein powder and if so what's good for muscle growth but won't add weight or should I just eat more Wholefood sources with high protein?

Any products in the UK worth checking and has to be above counter cos I'm not into roids or anything like that.

 

[PDubb75]

I don't know what is available in the UK, but this is what I am currently using and really like, although I got it for nearly half this price: http://www.gnc.com/product/index.jsp?productId=3509954

Calories and sugar are pretty low, so you shouldn't gain fat from it. Also, keep in mind that the serving size they show is probably double what you need. I take 1.5 scoops for 30g protein, instead of the 3 scoops for 60g. So, obviously I can also cut the other nutrition info in half.

This is a GNC brand protein, but is actually made by Optimum Nutrition. This particular protein is similar to (but I think a little better than) this one: http://www.optimumnutrition.com/pro...1.html?zenid=443de4f9dac2ba5c98a7ce9350fde2f1

You are basically looking for a Whey Protein that is pure and low in calories and sugars. A serving will generally be 24-30g protein. I would stay away from proteins that have creatine. That will add water weight, so I wouldn't recommend it if you are trying to lose.

One thing I want to point out, since you mentioned not wanting to "gain weight". You should really be focusing on body fat %, as opposed to overall weight. You could lose body fat, gain muscle, and actually weigh more. In this case you are obviously much better off, but your goal to "lose weight" will not be met, making you change your workouts. Remember that muscle weighs more than fat.

EDIT: I both agree and disagree with samspade's last paragraph. There CERTAINLY are differences between proteins. The body has roughly a 1 hour time period following a workout where it is searching for fuel to rebuild. Better proteins will absorb faster giving you a much more efficient supplement. I have seen some generic proteins that are made with complete crap, and tons of ingredients that you have no idea what they are. Better supplements will absorb better and have more BCAAs.

 

[Harms]

Just make sure you are getting you correct macros.

Also have a look at leangains.com extremely good site and regime if you are serious.

 

[Handsfull]

If I know about anything, this would be it. Drink 2-3 shakes a day. Make the shake with whey protein isolate (Iso sensations 93 is good ****) or another brand with a blend of isolates. Take one in the morning, and one right after your workout. Make the shake with 3/4 or a full scoop of the protein and a cup or two of oatmeal. Yes, oatmeal. Dont even cook it. Shake it up with the proats and let it sit for 10 min or so. Then, drank 'at sheeeit. During the rest of the day eat whole foods. No BREAD. Eliminate gluten all together if possible. Get your other protein from cheese, greek yogurt, and some meat. You should be eating every 2-3 hrs, including your shakes. Also, start to increase cardio to the piont where your getting in about an hour per sesh.

 

[seethehoop]

Cheers guys. I'm gonna get one ordered I think. See how it affects me. I don't mind weight gain of its muscle.

 

[yuppaz]

It's really damn difficult to cut fat AND build muscle at the same time. To grow muscle you need a caloric surplus, to cut fat you need a caloric deficit. What you should shoot for is about a 500 calory deficit per day while taking in more protein to minimize muscle loss while cutting fat. Not doing 1-1.5 grams of any protein per kg of body weight will eat more muscle then if you don't, so best to do it.

Personally I'm cutting now and I up my protein, lift with lighter weights, supersets with more volume (doing german volume training) and slight amounts of cardio at the end. I take carbs after working out with my shake (hi gi carbs like maltodextrin) and in the morning. Also try CLA & TONALIN, green tea extract and maybe a thermogenic.
Get a fat calipure and measure how you are doing cuttingfat & seeing how much muscle loss your having and adjust your macros accordingly.

 

[georgie24]

whole foods, shakes are garbage and bloat the hell out of you and kill your appetite

 

[DonJuanabe]

Protein powder is also expensive. Buy: canned solid albecore tuna in water; boneless/skinless chicken breast; tilapia fillets; egg white (toss the yolks). After working your legs HARD (e.g. 5 sets of leg presses, 5 sets of squats, 5 sets of leg curls) either run or cycle -- this will give you insane results and metabolize a great deal of fat because you will have already depleted your leg muscles of glycogen.

 

[Innovater]

myprotein.com

Really good site for those in the UK

 

[Samwild]

Protein powders are by and large manufacturing waste products subjected to chemical processing to arrive on drugstore shelves. Personally, why waste the money and health when wholefoods are better for you and allow for all the other chemical reactions to take place when ingesting real food. YMMV:box:

 

[PDubb75]

I completely agree with the people saying whole foods are better than protein powder. However, it is a supplement. It is made to supplement your diet if you are unable to meet your needs through food.

I never recommend using whey as a meal replacement. Personally, I don't have a huge appetite. I couldn't possibly eat enough food in a day to meet the protein needs for someone trying to build muscle. So, a whey shake to give me a quick 30g protein immediately following a workout is a huge boost for me. It doesn't fill me up so much that I can't have a full, healthy, whole food dinner (or whatever meal is next) 1-2 hours later.

If you don't need the shake to meet your macro numbers, by all means look away and don't bother. But if you are similar to me, it is a great option.