Replacing a meal(s) with a whey protein shake

[fbplayer06]

Would this be a good idea assuming the mix had a lot of vitamins and some carbs in it? It'd be more convenient for me to just drink a whey protein shake for lunch and/or dinner instead of eating a whole meal.

Thanks for your thoughts.

 

[Don Waldo]

No doubt!

Protein Shake + Handful of almonds = Perfect meal replacement!

 

[Throttle]

when lifting hard & heavy:

(1) eat as many meals with real, whole foods in them as possible as a part of 5-6 meals per day.

(2) use whey + healthy fat and/or complex carb sources to supplement as necessary.

do not let the convenience of (2) stand in the way of the general necessity and healthfulness of (1).

 

[Solarium]

I have several confusions, why do people recommend carbs and fat (natural, like avocado) into the supplement/shakes? Wouldn't you want as low carbs and fat as possible and as high protein as possible?

Also, since I have absolutely no time to make some fancy supplements, will a 1 serving (23 gram) 100% whey protein shake + 1 package of instant ramen do for a before-bed snack?

 

[fbplayer06]

Thanks for the input guys. A mix between real food and supplement/protein shakes (with emphasis on actual FOOD) sounds good.

I have several confusions, why do people recommend carbs and fat (natural, like avocado) into the supplement/shakes? Wouldn't you want as low carbs and fat as possible and as high protein as possible?

Fat and complex carbs are better sources for general energy than protein is (high protein might sound great, but while your body is using protein to build muscles, it needs something else [carbs and fat] to carry out these processes).

 

[Throttle]

I have several confusions, why do people recommend carbs and fat (natural, like avocado) into the supplement/shakes? Wouldn't you want as low carbs and fat as possible and as high protein as possible?

depends on what you are using the shake for.

if you are using it immediately after lifting, the received wisdom is that you want an insulin spike to drive the nutrition into your muscle & counter the cortisol that has built up. so you take it as is (to get a slight spike) or add simple carbs (preferably dextrose or maltodextrin, because your body is able to metabolize them quickly, in contrast to fructose or sucrose).

if you are using it any other time of the day, you want to avoid an insulin spike (so you don't add simple carbs) and whey is taken up so quickly that it will soon leave you (& your muscle tissue) hungry again (the reason to add fat or fibrous carbs).

Also, since I have absolutely no time to make some fancy supplements, will a 1 serving (23 gram) 100% whey protein shake + 1 package of instant ramen do for a before-bed snack?

ramen (starch) + whey is probably the worst thing I can think of right before bed, except maybe cinnamon sugar on white bread. an insulin spike and a mountain of carbs right before your body shuts down for the night? (a recipe to send any extra calories to bodyfat early in the night & leave your muscles starved for nutrition the rest)

look into the possibility of casein protein (either a powder or cottage cheese) plus some fat or fiber before bed. casein is the other (actually, primary) protein in milk besides whey, but milk itself comes loaded with sugar.

keep in mind none of this is written in stone, and there's lots of room to find what works for you.....

 

[Solarium]

if you are using it immediately after lifting, the received wisdom is that you want an insulin spike to drive the nutrition into your muscle & counter the cortisol that has built up. so you take it as is (to get a slight spike) or add simple carbs (preferably dextrose or maltodextrin, because your body is able to metabolize them quickly, in contrast to fructose or sucrose).

That sounds like a smart idea. So drinking gatorade would be a good idea while working out?

if you are using it any other time of the day, you want to avoid an insulin spike (so you don't add simple carbs) and whey is taken up so quickly that it will soon leave you (& your muscle tissue) hungry again (the reason to add fat or fibrous carbs).

Do these stuff actually make much of a difference? I don't really have access to any of these things, since I live on an 3rd world island in the caribbeans right now for school. What's some home-made version I can buy and mix or make myself?

ramen (starch) + whey is probably the worst thing I can think of right before bed, except maybe cinnamon sugar on white bread. an insulin spike and a mountain of carbs right before your body shuts down for the night? (a recipe to send any extra calories to bodyfat early in the night & leave your muscles starved for nutrition the rest)

I thought ramen was a source of carbs, hmm I got my stuff mixed up. So no ramen before bed... crap I just had finish eating it. I don't have anything available before bed except for those, should I opt for the protein shake, or nothing at all. Keep in mind this is right after I work out too, since I go back home and sleep after I work out.

From what you've been hinting, is whey a source of carbs? And where you get insulin from, isn't that something your body makes to utilize glucose, and not something you can get from any foods (unless you inject yourself with insulin).

look into the possibility of casein protein (either a powder or cottage cheese) plus some fat or fiber before bed. casein is the other (actually, primary) protein in milk besides whey, but milk itself comes loaded with sugar.

So casein doesn't contain the lactose in milk that make lactose intolerant people... intolerant right? Maybe I should get some shipped over.

keep in mind none of this is written in stone, and there's lots of room to find what works for you.....

Replies in bold.

 

[Throttle]

That sounds like a smart idea. So drinking gatorade would be a good idea while working out?

lots of people do this, but as far as i'm aware, pre-bottled gatorade is mostly sweetened with high fructose corn syrup, which makes it less than ideal as a post-workout carb source.

powdered gatorade (the just-add-water variety) is a different story and is used by lots of lifters.

Do these stuff actually make much of a difference? I don't really have access to any of these things, since I live on an 3rd world island in the caribbeans right now for school. What's some home-made version I can buy and mix or make myself?

ok...well that's a different situation. if you already have the whey or can get a hold of it easily, use it. same deal with gatorade powder. otherwise, you can worry about optimizing this stuff when you have access to all the ingredients again.

I thought ramen was a source of carbs, hmm I got my stuff mixed up. So no ramen before bed... crap I just had finish eating it. I don't have anything available before bed except for those, should I opt for the protein shake, or nothing at all. Keep in mind this is right after I work out too, since I go back home and sleep after I work out.

ramen IS a source of carbs (in this case, starchy carbs). you typically don't want to load up right before bed. BUT since for you it's postworkout, take protein, and any source of carbs you can get your hands on.

From what you've been hinting, is whey a source of carbs? And where you get insulin from, isn't that something your body makes to utilize glucose, and not something you can get from any foods (unless you inject yourself with insulin).

whey has little or no carbs. but the BCAAs (branched-chain amino acids) that whey contains apparently stimulate an insulin response just as simple carbs would. i am puzzled by this myself, but the effect is well-established.

So casein doesn't contain the lactose in milk that make lactose intolerant people... intolerant right? Maybe I should get some shipped over.

not necessarily. i'm not an expert on this, but my sense is that if you are lactose intolerant you want to use by whey isolate (not concentrate) and casein isolate (again, not concentrate). if you have access to cottage cheese, it's a favorite casein source for lifters, even lactose intolerant ones.

BUT don't overthink this stuff. make sure you're getting protein postworkout (your whey shakes) and consider adding powdered gatorade, and you're ahead of the game.

 

[mrRuckus]

The only time I have whey by itself is never. The closest I get is whey+egg white powder+fish oil if I'm leaving the house into public for a long time and am going to need a meal by the time I get access to food again.

I'll eat 5 hard boiled eggs with a plain whey drink too. It supplements a meal, doesn't replace it.

 

[stronglifts]

Would this be a good idea assuming the mix had a lot of vitamins and some carbs in it? It'd be more convenient for me to just drink a whey protein shake for lunch and/or dinner instead of eating a whole meal.

Thanks for your thoughts.

Solid food is always better.

You can use shakes, just eat meals the rest of your day.

Here's a recipe: Quick, Easy & Effective Post Workout Shakes

 

[Francisco d'Anconia]

when lifting hard & heavy:

(1) eat as many meals with real, whole foods in them as possible as a part of 5-6 meals per day.

(2) use whey + healthy fat and/or complex carb sources to supplement as necessary.

do not let the convenience of (2) stand in the way of the general necessity and healthfulness of (1).

:yes: Completely agree.