View Full Version : Protein powder suggestions?
Since having weight loss surgery, I need to keep my protein intake up to 45+ grams/day, more wouldn't hurt. I get what I can from foods, but I can't eat much. So I'm looking for suggestions on good quality powders or shakes that taste good and provide high protein. No sugars though, my gut can't handle sugars anymore.
So, what are your favorite protein powders or shakes, and where are good, affordable places to get them? GNC is hardly "affordable", and ordering online is acceptable if I know what to get.
Been using Premier Protein shakes from Costco, but getting burnt out on them. Need a change. Also need an unflavored powder that can be added to foods like soups, stews, chili, etc.
I figure there's enough workout hounds here that I might get some good info here. Thanks!
Oh, BTW - down 90 pounds so far! Booyah!
Ive grown to like muscle milk chocolate. 0 sugar 15g protien. I make it with milk. I get the 5lb tub at Amazon.
I use to go to the place next to 24hr fitness on Parker and quency and bought New Zealand naturals good amount of protein per serving, naturally sweetened, and no extra junk/metals like muscle milk, and it taste really good. I haven't bought any for a long time so I don't remember cost, but it wasn't the cheapest. Good luck and congrats! I need to get back to it and loose at least 25lbs.
Guess I should have read your post completely. Not sure of any unflavored stuff. I use to work at the juice bar at 24hr and they had unflavored powder, could ask them what brand/company they get it from?
hurley842002
11-15-2014, 12:01
Any of your quality powders are going to be plenty adequate. From there it comes down to cost and taste. I usually try to keep chocolate and vanilla on hand for options. Optimum Nutrition is probably my favorite protein.
Hotchef181818
11-15-2014, 12:19
BSN Sytntha6 chocolate is the best I've ever had and was easy to digest.
I'm not really answering your question, but canned white meat chicken from Costco is great for some extra protein. It's sounds pretty nasty (chicken in a can) but it tastes good (at least to me) and it's definitely just white meat chicken breast (no "parts"). I think it's about $11 for six cans, so about $1.83 per can. I have nothing against supplements but, IMO, eating real food is always better than drinking supplements. (I'm sure others will disagree). It's in water/broth kinda like tuna, just without the mercury. [Awesom]
HTH.
hurley842002
11-15-2014, 12:52
I have nothing against supplements but, IMO, eating real food is always better than drinking supplements. (I'm sure others will disagree).
Nope, from someone who uses protein sups, I can't disagree with this statement. I'll always choose fresh whole protein sources over powder, unfortunately I must use supplementation at times.
Optimum Nutrition makes some pretty good protein powder. Watch the cholesterol on some of the other brands; it's kind of high. (I think Optimum does a good job of filtering out the cholesterol.)
...unfortunately I must use supplementation at times.
Me too.
Optimum Nutrition Gold Standard 100% Whey --> http://www.amazon.com/Optimum-Nutrition-Standard-Extreme-Chocolate/dp/B000QSTBNS/ref=pd_bia_nav_t_3?ie=UTF8&refRID=009V9KJEKHM3X4FQ3FP7.
There are more expensive powders available, but the ON 100% Whey seems the best balance of quality and cost.
Jeffrey Lebowski
11-15-2014, 14:27
I like this one from Whole Foods when I must use it.
52389
It is vegan/non-dairy, and the taste is really pretty mild. It goes down easy and mixes with flavors easily.
I'm not really answering your question, but canned white meat chicken from Costco is great for some extra protein. It's sounds pretty nasty (chicken in a can) but it tastes good (at least to me) and it's definitely just white meat chicken breast (no "parts"). I think it's about $11 for six cans, so about $1.83 per can. I have nothing against supplements but, IMO, eating real food is always better than drinking supplements. (I'm sure others will disagree). It's in water/broth kinda like tuna, just without the mercury. [Awesom]
HTH.
See, I had gastric bypass surgery and I don't have a normal stomach anymore, just a small "pouch" that only holds about 1/4 cup of food, then I have to wait for it to work its way out of the pouch. Therein lies the problem. Liquid protein works better because liquids will drain right through the pouch and I can get more down in a shorter time.
We were told in our pre-surgery classes that protein supplements would be necessary forever, I'm just looking for good tasting ones that aren't excessively expensive. There's so damn many out there.
BSN Sytntha6 chocolate is the best I've ever had and was easy to digest.
Where can I find this?
hurley842002
11-15-2014, 16:39
Where can I find this?
Vitamin Shoppe stocks it, I'm guessing GNC will also have it.
sneakerd
11-15-2014, 16:40
A tabbed SF non-com I know says they use VP2. He considers himself and his compatriots to be virtually professional athletes, so I figger he knows what he's talking about.
I've been drinking a protein drink that is mixed with a powder that is some Herbal Life product. I know absolutely zero about it other than that it tastes like koolaid and is cheap enough for me to afford after a work out. Might look into it.
hurley842002
11-15-2014, 17:17
Per the OP's post, he needs this for supplementation and isn't exactly looking for a super duper elite, professional athlete formula, and his wallet likely isn't either.
You could spend a lot of money trying all the different flavors and brands available. For your needs I'd recommend going to a place like Vitamin Shoppe, and buying their brand in the 2 lb tub, and start trying different flavors until you find something you like, and although you will save some money buying in bulk, don't make the mistake of buying 5 lbs of powder, only to end up not liking it.
To put cost into perspective, the recommended VP2 is $1.31 per serving, the Syntha 6 is $1.18, and the store brand I would recommend is $0.49 per serving. Just some food for thought.
ETA: Prices are from Vitamin Shoppe website.
Per the OP's post, he needs this for supplementation and isn't exactly looking for a super duper elite, professional athlete formula, and his wallet likely isn't either.
You could spend a lot of money trying all the different flavors and brands available. For your needs I'd recommend going to a place like Vitamin Shoppe, and buying their brand in the 2 lb tub, and start trying different flavors until you find something you like, and although you will save some money buying in bulk, don't make the mistake of buying 5 lbs of powder, only to end up not liking it.
To put cost into perspective, the recommended VP2 is $1.31 per serving, the Syntha 6 is $1.18, and the store brand I would recommend is $0.49 per serving. Just some food for thought.
ETA: Prices are from Vitamin Shoppe website.
Now yer talkin'! No, I'm not an athlete or military, just a fat old man trying to become a skinny old man, yet still retain enough muscle mass to function. I'm 58 and only interested in living longer and healthier, no interest in bulking up like a weightlifter or wrestler. I just want to achieve "normal" muscle tone and prevent it all from atrophying away.
I like bodybuilding.com for supplements they have a ton of protein powder of all types and flavors and there shipping is pretty darn quick too. Most protein powders out there don't see to bad from what I used and tasted. Also it seems there prices are pretty good as well.
Hotchef181818
11-15-2014, 19:52
Where can I find this?
Google then hen price check. I forget where I used to buy it but they had free shipping and would price match the lowest price I could find online, just takes some digging. Tastes great and dissolves easily as well.
I just get the Cytocore stuff from CostCo.
It seems to work well, has a decent reputation online (FWIW), and has a reasonable price.
When buying protein powder, the biggest thing seems to be avoiding the brands that have tons of sugar in them. Other than that, whey protein is whey protein.
I just get the Cytocore stuff from CostCo.
It seems to work well, has a decent reputation online (FWIW), and has a reasonable price.
When buying protein powder, the biggest thing seems to be avoiding the brands that have tons of sugar in them. Other than that, whey protein is whey protein.
How does the chocolate taste? I was just there at Costco eye-fucking all the options, I hate to drop $50 on a big package of something without knowing if it tastes good or not. But that one did catch my attention, had the lowest cost per serving IIRC.
How does the chocolate taste? I was just there at Costco eye-fucking all the options, I hate to drop $50 on a big package of something without knowing if it tastes good or not. But that one did catch my attention, had the lowest cost per serving IIRC.
It tastes alright. Even better if you throw some coconut milk in with it instead of water.
My only complaint is that it tends to clump up when you try to mix it, so throw it in a blender bottle instead of trying to mix it with a spoon.
I'd suggest going to Costco over the weekend to see if you could get a sample, but the chances of a sample table being set up with the product you want, out of the other thousands of products seems...slim.
I like bodybuilding.com for supplements they have a ton of protein powder of all types and flavors and there shipping is pretty darn quick too. Most protein powders out there don't see to bad from what I used and tasted. Also it seems there prices are pretty good as well.
I use BB for all my stuff, and their prices are really good. Also, a lot of guys have been suggesting Gold Standard, which is what I primarily use. Very tasty and a good value.
Well, a little Googling found me this. Looks like some great info, it should help narrow the field..... http://www.leanitup.com/review-protein-powder-buyers-guide-150-popular-protein-powders-shaken-graded/
I like bodybuilding.com for supplements they have a ton of protein powder of all types and flavors and there shipping is pretty darn quick too. Most protein powders out there don't see to bad from what I used and tasted. Also it seems there prices are pretty good as well.
THIS. anyone who doesn't use bodybuilding.com is doing it wrong, cheap, super fast shipping, lots of deals, they give you bonus items for over 75 and 100 orders. i buy everything from there. i highly recommend MUSCLE PHARM COMBAT POWDER from bodybuilding.com. its made in denver and they got supplement company of the year last year. dissolves very well, its light and fluffy powder as opposed to highly granulized. banana cream is damn good but if you want sometime more typical mint chocolate is very good. most of their flavors get high ratings.
Sounds like bb.com is THE place to order from, it's just a matter of knowing WHAT to order, hm?
Sounds like bb.com is THE place to order from, it's just a matter of knowing WHAT to order, hm?
It is matter of know what to order but bb.com helps with that as well they make recommendations by laying out all information for you to decide for yourself.
get the 7 serving size combat powder from muscle pharm so you can try a few out.
I like this stuff (http://www.amazon.com/dp/B0013OVWHM/ref=pe_385040_121528360_TE_dp_1). It's a good value.
ZERO THEORY
11-16-2014, 13:30
I need to keep my protein intake up to 45+ grams/day
There's not a person on earth over the age of 4 that doesn't need a hell of a lot more than 45g/day of protein.
There's not a person on earth over the age of 4 that doesn't need a hell of a lot more than 45g/day of protein.
If you have gastric bypass surgery your stomach is quite a bit smaller than that of a 4 year old.
ZERO THEORY
11-16-2014, 14:21
If you have gastric bypass surgery your stomach is quite a bit smaller than that of a 4 year old.
Of course. But your organs, tissue, and cells don't get smaller. Even on bed rest, your body is utilizing more energy (kc) than would be even with 45g.
45g is what I eat before lunch... Holy shit.
Your body runs on protein..
Sent by a free-range electronic weasel, with no sense of personal space.
Of course. But your organs, tissue, and cells don't get smaller. Even on bed rest, your body is utilizing more energy (kc) than would be even with 45g.
Just going by what my surgeon told me and what we were told in our pre-surgery classes.
SouthPaw
11-16-2014, 16:10
As others have stated, Optimum Nutrition 100% Whey is gold. I have been using it for a long time. I recently bought a tub of Arnold's Iron Whey from SAMs to change it up and keep a backup to the ON. At $42 for 5lbs it's a pretty good bargain. Especially being made by Muscle Pharm. BodyBuilding.com is the only place I go to buy supplements. I won't set foot in GNC again.
ZERO THEORY
11-16-2014, 16:18
As others have stated, Optimum Nutrition 100% Whey is gold. I have been using it for a long time. I recently bought a tub of Arnold's Iron Whey from SAMs to change it up and keep a backup to the ON. At $42 for 5lbs it's a pretty good bargain. Especially being made by Muscle Pharm. BodyBuilding.com is the only place I go to buy supplements. I won't set foot in GNC again.
I used Optimum for years, but you really don't save that much by going to BB.com. There's a store called Supplement Giant here in town that sells at the same or lower prices than BB.com, without adding shipping charges and a week long wait. I know of two locations on 2nd & Wads, with another on 88th and Sheridan. The people in there actually lift and are helpful, and you don't pay 20% over MSRP or get useless add-ons pushed on you like at GNC.
I use Muscle Pharm Combat by way of convenience nowadays, but Isopure has gotten nothing but solid reviews by every single person I've seen. More relevant is that a former co-worker of mine who had digestive issues said it was the only protein supp he could use without being in pain or super gassy. It's super tolerable and refined.
hurley842002
11-16-2014, 16:23
I used Optimum for years, but you really don't save that much by going to BB.com. There's a store called Supplement Giant here in town that sells at the same or lower prices than BB.com, without adding shipping charges and a week long wait. I know of two locations on 2nd & Wads, with another on 88th and Sheridan. The people in there actually lift and are helpful, and you don't pay 20% over MSRP or get useless add-ons pushed on you like at GNC.
I use Muscle Pharm Combat by way of convenience nowadays, but Isopure has gotten nothing but solid reviews by every single person I've seen. More relevant is that a former co-worker of mine who had digestive issues said it was the only protein supp he could use without being in pain or super gassy. It's super tolerable and refined.
I'm going to have to check out supplement giant, I've driven by before but never been inside. Right across from my wife's work, so that could be convenient.
SouthPaw
11-16-2014, 16:30
I used Optimum for years, but you really don't save that much by going to BB.com. There's a store called Supplement Giant here in town that sells at the same or lower prices than BB.com, without adding shipping charges and a week long wait. I know of two locations on 2nd & Wads, with another on 88th and Sheridan. The people in there actually lift and are helpful, and you don't pay 20% over MSRP or get useless add-ons pushed on you like at GNC.
I use Muscle Pharm Combat by way of convenience nowadays, but Isopure has gotten nothing but solid reviews by every single person I've seen. More relevant is that a former co-worker of mine who had digestive issues said it was the only protein supp he could use without being in pain or super gassy. It's super tolerable and refined.
I know BB isn't always the cheapest but it's very conveinant for me. Shipping for me has always been two days door to door. I work 70-80 hours a week so I try to save time wherever I can. Plus with all the other stuff I order I always get s free blender bottle, a t shirt or some other free gift. Add in there coupon codes they have and its generally cheaper than anywhere locally or online. Plus they always throw in free samples and a lot of "buy this and receive this for free." The last time I bought Casein Protein, I got s free bottle of creatine, with my whey I got a free bottle of fish oil pills; all which I normally use anyways.
ZERO THEORY
11-16-2014, 17:06
I know BB isn't always the cheapest but it's very conveinant for me. Shipping for me has always been two days door to door. I work 70-80 hours a week so I try to save time wherever I can. Plus with all the other stuff I order I always get s free blender bottle, a t shirt or some other free gift. Add in there coupon codes they have and its generally cheaper than anywhere locally or online. Plus they always throw in free samples and a lot of "buy this and receive this for free." The last time I bought Casein Protein, I got s free bottle of creatine, with my whey I got a free bottle of fish oil pills; all which I normally use anyways.
Can't beat free.
i don't think i have ever waited longer than three days for a bb.com order. plus as stated they throw in all sorts of freebies. i always get to select one, but then they toss in creatine, pre workout stuff, some pills, i got a fitness log book once. shipping is dirt cheap, no tax. i just shop the deals. for example, combat powder is 20% off right now at checkout, so 20% off the price listed, which is already reduced. thats when i buy 5 lbs or more, and then i don't NEED to buy more until the next sale. i got some other supplements when they were buy one get two free.
I used Optimum for years, but you really don't save that much by going to BB.com. There's a store called Supplement Giant here in town that sells at the same or lower prices than BB.com, without adding shipping charges and a week long wait. I know of two locations on 2nd & Wads, with another on 88th and Sheridan. The people in there actually lift and are helpful, and you don't pay 20% over MSRP or get useless add-ons pushed on you like at GNC.
I use Muscle Pharm Combat by way of convenience nowadays, but Isopure has gotten nothing but solid reviews by every single person I've seen. More relevant is that a former co-worker of mine who had digestive issues said it was the only protein supp he could use without being in pain or super gassy. It's super tolerable and refined.
SouthPaw
11-16-2014, 19:47
Can't beat free.
I do buy my Quest bars locally though. Love those damn things.
Good info y'all! I'm gonna have to drop by Supplement Giant, I could use some 1 on 1 advice. I think my needs are different, especially the "digestive issues" aspect. Been having some discomfort for the last 24 hrs from dinner last night.
ZERO THEORY
11-16-2014, 20:11
I do buy my Quest bars locally though. Love those damn things.
Start making your own for maximum savings: http://forum.bodybuilding.com/showthread.php?t=162646411
Good info y'all! I'm gonna have to drop by Supplement Giant, I could use some 1 on 1 advice. I think my needs are different, especially the "digestive issues" aspect. Been having some discomfort for the last 24 hrs from dinner last night.
I know spending more money on medical professionals is the last thing you want to do after a surgery, but I think it would really be worth your while to consult a registered dietician. He/she will really be able to sort you out, giving you expert advice on what's tolerable for your current state and what you should be looking for macro-wise for the long term.
I know spending more money on medical professionals is the last thing you want to do after a surgery, but I think it would really be worth your while to consult a registered dietician. He/she will really be able to sort you out, giving you expert advice on what's tolerable for your current state and what you should be looking for macro-wise for the long term.
Got my surgery through Kaiser, and a whole team of dieticians come with it, they're only a phone call away. Surgery was FREE too! My wife's a union employee with Kaiser.
ZERO THEORY
11-16-2014, 20:56
Got my surgery through Kaiser, and a whole team of dieticians come with it, they're only a phone call away. Surgery was FREE too! My wife's a union employee with Kaiser.
You know, I've got a knee that could really use an overhaul. Don't suppose you guys can adopt me, can you?
hurley842002
11-16-2014, 21:11
You know, I've got a knee that could really use an overhaul. Don't suppose you guys can adopt me, can you?
I've got a bad foot, "Ron's kids" charity home?
ZERO THEORY
11-16-2014, 21:42
I've got a bad foot, "Ron's kids" charity home?
Between Obamacare and Ron's Kids, I'm gonna be living high on the hog. And it's all free!
hurley842002
11-16-2014, 21:46
Between Obamacare and Ron's Kids, I'm gonna be living high on the hog. And it's all free!
LOL!
SouthPaw
11-16-2014, 22:39
Start making your own for maximum savings: http://forum.bodybuilding.com/showthread.php?t=16264641 (http://forum.bodybuilding.com/showthread.php?t=162646411)
ive seen that before and when I have a day off, I might give it a shot.
You know, I've got a knee that could really use an overhaul. Don't suppose you guys can adopt me, can you?
I've been seeing one of their orthopedic surgeons about my knee, and every time he tells me I need a knee replacement his face lights up like Uncle Fester in his lab. Maybe I should find out if that would be a freebie too.
I never realized how stupidly expensive these powders can be.
I started digging on the internet to see what I could find. Has anyone ever tried taking whey from yogurt (or even milk - better yet, goat's milk, which is higher in nutrients than cow's milk) and creating a smoothie from that?
I dug a bit further and found this site: http://www.dailygarnish.com/2010/07/how-to-make-your-own-protein-powder-mix.html
Warning: it's clearly a hippie/crunchy-granola/vegan-land site. That's not what caught my attention. The fact that you can blend and create your own protein powders without having to resort to paying an arm and a leg was what keyed my interest. Ron, when you speak with your dietician next, see if you can get some hard and fast numbers to play with. How many grams of fiber? How many carbs? Then you can better tweak these powders to your body's needs.
These are just ideas. I could be way off.
Jeffrey Lebowski
11-17-2014, 08:03
Has anyone ever tried taking whey from yogurt (or even milk - better yet, goat's milk, which is higher in nutrients than cow's milk) and creating a smoothie from that?
If it is this….
I dug a bit further and found this site: http://www.dailygarnish.com/2010/07/how-to-make-your-own-protein-powder-mix.html
Warning: it's clearly a hippie/crunchy-granola/vegan-land site.
It is not this. [Phone]
ZERO THEORY
11-17-2014, 08:16
I never realized how stupidly expensive these powders can be.
I started digging on the internet to see what I could find. Has anyone ever tried taking whey from yogurt (or even milk - better yet, goat's milk, which is higher in nutrients than cow's milk) and creating a smoothie from that?
I dug a bit further and found this site: http://www.dailygarnish.com/2010/07/how-to-make-your-own-protein-powder-mix.html
Warning: it's clearly a hippie/crunchy-granola/vegan-land site. That's not what caught my attention. The fact that you can blend and create your own protein powders without having to resort to paying an arm and a leg was what keyed my interest. Ron, when you speak with your dietician next, see if you can get some hard and fast numbers to play with. How many grams of fiber? How many carbs? Then you can better tweak these powders to your body's needs.
These are just ideas. I could be way off.
Here's a shake I make at night:
-8 oz. almond milk
-¼ cup vanilla Greek yogurt
-1 cup strawberries
-1 cup pineapple chunks
-2 cups kale
-½ cup baby spinach
330kc, 5g fat, 61g carbs, 14g protein. If you need some additional nutrients add in a ½ cup of raw almonds. It'll bump the macros up to 737 kc, 41g fat, 75g carbs, 29g protein.
I never realized how stupidly expensive these powders can be.
I started digging on the internet to see what I could find. Has anyone ever tried taking whey from yogurt (or even milk - better yet, goat's milk, which is higher in nutrients than cow's milk) and creating a smoothie from that?
I dug a bit further and found this site: http://www.dailygarnish.com/2010/07/how-to-make-your-own-protein-powder-mix.html
Warning: it's clearly a hippie/crunchy-granola/vegan-land site. That's not what caught my attention. The fact that you can blend and create your own protein powders without having to resort to paying an arm and a leg was what keyed my interest. Ron, when you speak with your dietician next, see if you can get some hard and fast numbers to play with. How many grams of fiber? How many carbs? Then you can better tweak these powders to your body's needs.
These are just ideas. I could be way off.
Thank you, but oh no no no! I'm not going to make my own powder, and then make a smoothie with it. My pouch (stomach) will only hold 1/4 cup and digesting that mess might be a nightmare. Plus, her chart showed her smoothie only has 11grams of protein, which is far too little. I appreciate the research though! But I'll stick with professional-made powders thank you. Those taste bad enough.
RblDiver
11-17-2014, 11:21
Props to you rondog! I too had a gastric bypass back in July. Haven't weighed myself lately but it's probably over 50-60lbs down. Feels so great huh?
As to protein powder, I'll admit I've been very lax about it lately (I've also been quite bad with the vitamins, which I'm expecting to come up at my next doc meeting :P) (also doesn't help that they were recommending 90g of protein a day for me since I'm still relatively young...yeah, that's a bit much :P lol). But my mom did a bunch of research and found all sorts of options. There are your standard ones like chocolate and vanilla, but there are a lot of other types as well. For instance, there's a pea protein that is supposedly pretty good to add to things when you want the extra protein but not "sweet" stuff.
Also....I know a bunch of people like the Premier Protein brand, but I'm not a fan (Edit: Now that I read your first post fully, I see you're with me lol). Supposedly their chocolate is the most popular flavor, but each time I've tried, the chocolate was lumpy and, frankly, disgusting. Their vanilla was decent, but I got sick of it after having it every day for a few months.
Have you checked out Bariatric Advantage? That's a company geared around we gastric patients. They have a couple different things, from vitamins (which I've not tried) to calcium supplements (which I have; their caramel chews are excellent, their peanut butter chocolate ones are awful) (at least, this one bag of it that I have, haven't tried my second bag to see if it's any better).
(Time for my string cheese snack :P)
centrarchidae
11-18-2014, 09:33
The advice I got when I started lifting was to get one gram of protein per pound of body weight per day, more if you can manage it.
Post bypass, getting that much protein down will be more than tricky.
There's a pre-mixed drink called IsoPure. It's usually fruit-flavored and pretty easy to digest. Alas, it's also kind of expensive and I don't know if it can be bought as powder.
I really like the bulk brand from Costco, CytoSport I think it's called. No protein powder tastes great, but it's edible and doesn't have a whole lot of added sugar.
The source of the protein is important too. Egg is awesome, but may be slow to digest, as is casein. Whey is good too, and pretty quickly absorbed. I'd avoid soy for protein supplements. It can cause hormonal weirdness.
I don't really see how protein is expensive. Shop around and it's about 50 cents per 22-25 grams (one scoop). Good luck making it cheaper. Also muscle pharm makes some protein gels that pack a lot of protein in a small pack. Definitely more expensive than powders but if stomach area is an issue it's something that gives you the protein without filling much space. They taste ok too. Sometimes bodybuilding has a deal were you get a free box with certain items.
ZERO THEORY
11-18-2014, 12:43
The source of the protein is important too. Egg is awesome, but may be slow to digest, as is casein. Whey is good too, and pretty quickly absorbed. I'd avoid soy for protein supplements. It can cause hormonal weirdness.
A couple of notes. Firstly, the idea that one type of protein is longer-lasting or slower-digesting is misleading. It should be noted that none of the digested protein will be usable until it's been broken down completely through the standard digestive process. There's no shortcut to this. The action of protein is to do with the nutrient binding to its proper receptors. Androgen receptors for muscle growth, for example.
Secondly, on a related note, the anabolic window for tissue repair is in the neighborhood of 48-72 hours. So don't get caught up in the idea that you need to ingest protein/nutrients immediately following a workout lest you lose your potential gains. You could literally step back from the squat rack and eat a steak right there, but it's not going to get you any stronger/larger/better recovered than if you eat the same thing an hour later. Nutrient timing has been shown to be largely irrelevant in the context of a few hours. Research shows that meeting your macro needs across a period of a few days is essential, but the microscopic timing of overnight supplementation or pre/post workout meals has little to no bearing.
Lastly, the whole soy and estrogen deal is largely over-stated. The amount of soy that would need to be ingested to see a spike would require you essentially build a diet around it. And if I remember correctly, the "estrogen" is just a ratio of receptors anyway. They affect estrogen metabolism, but do not contribute the actual chemical compound. The results seem to indicate that soy consumption is for all intents and purposes is minor at best for men. I'd have to track down some citations, though. Don't remember all of that.
ZERO THEORY
11-18-2014, 12:45
A couple of notes. Firstly, the idea that one type of protein is longer-lasting or slower-digesting is misleading. It should be noted that none of the digested protein will be usable until it's been broken down completely through the standard digestive process. There's no shortcut to this. (SIDENOTE: it's also worth noting that eating directly before exercising is actually counter-productive. If you exercise in the morning, you're likely doing yourself a disservice by NOT doing your work fasted. More on that on request.) The action of protein is to do with the nutrient binding to its proper receptors. Androgen receptors for muscle growth, for example.
Secondly, on a related note, the anabolic window for tissue repair is in the neighborhood of 48-72 hours. So don't get caught up in the idea that you need to ingest protein/nutrients immediately following a workout lest you lose your potential gains. You could literally step back from the squat rack and eat a steak right there, but it's not going to get you any stronger/larger/better recovered than if you eat the same thing an hour later. Nutrient timing has been shown to be largely irrelevant in the context of a few hours. Research shows that meeting your macro needs across a period of a few days is essential, but the microscopic timing of overnight supplementation or pre/post workout meals has little to no bearing.
Lastly, the whole soy and estrogen deal is largely over-stated. The amount of soy that would need to be ingested to see a spike would require you essentially build a diet around it. And if I remember correctly, the "estrogen" is just a ratio of receptors anyway. They affect estrogen metabolism, but do not contribute the actual chemical compound. The results seem to indicate that soy consumption is for all intents and purposes is minor at best for men. I'd have to track down some citations, though. Don't remember all of that.
Hotchef181818
11-23-2014, 12:41
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Optimum Nutrition gold standard natural whey protein. Get the natural vanilla flavor. Mixes well with milk. The natural version has no labelled artificial sweeteners in it.
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