Patchelicious Posted July 16, 2015 Posted July 16, 2015 Very little need to supplement with protein powder and, for most, could be counter-productive. Even at the higher end of protein requirements, you're looking at 1.5g/Kg of LEAN body mass, i.e. not 1.5g/Kg what you see on the scale. for a 80Kg cyclist that's less than 100g of protein per day. Anything over that is going to be converted into glucose in your body. If you do a serious (and I mean serious) strength training session, it'll help to take some protein directly afterwards. But why a super-expensive shake when nothing is ever going to beat a nice piece of steak or some chicken or fish. My go-to meal after gym is Sashimi! Whey protein generates a higher insulin spike than many carbohydrates so be very careful guzzling that Whey shake after every session. Most likely will undo much of your effort. depends but I doubt it, without a supplement I don't see anyone eating 1.5grams protein per kg of body mass and that's just to maintain muscle. I only use Optimum Nutrition Gold Standard Whey or GNC Whey Isolate both are expensive and retails +-R1000 for 2.27kg the main difference between proteins are the blends (make up) and quality of ingredients used.be careful with other brands they have a higher carbs or sugar. So if it is 1.5grams per Kg of LEAN mass and I am 78kg, means that if what Jannie says is right, I need aprox 100g Protein per day then according to my Diet Tracker, I seem ok, I average 90 - 110 grams of protein a day, and thay is on a 1800cal a day diet, of which most is fats. So I would think most people get a bit more than that? Therefore being ok?
LOOK695 Posted July 16, 2015 Posted July 16, 2015 Have suffered with serious headaches in the past when supplementing with protein shakes. Eating more natural foods now
nonky Posted July 16, 2015 Posted July 16, 2015 I grew up eating wheat based stuff like bread, pies, pizza, pasta, etc.. I used to be able to eat oats. Not anymore, the results are... unpleasant. Side-note: finding compact snacks for on bike nutrition that doesn't contain wheat and doesn't disintegrate/stick to your pocket is an exercise in futility.I'm not a doc, just trying to figure out what's what. I merely repeated accepted current medical wisdom.this nutrition stuff is HARD - in the end, you have to eat that which makes you feel good and perform better... my simple take is that everything should either be raw or prepared by me from scratch. I try to avoid dairy (it makes my shlobbery and shnotty), limit "unhealthy" carb intake and keep sugar to a minimum. But no-ones perfect and everyone loves a dop and a chop and ice cream with hotchoc sauce...
velomonatiCT Posted July 16, 2015 Posted July 16, 2015 this has gone from whats yummy in your choice of protein shake to a rerun of 'dieticiens "yawn" corner' really quickly do I have to find time when I come back from riding to cook a full nutritious steak and two veg dinner all within my thirty minute post ride nutrition window or can I just have a yummy choc protein milkshake with a bit of extra milk in .......or not drink what makes you happy if you been riding you earned it
sakkiebomskok Posted July 16, 2015 Posted July 16, 2015 So if it is 1.5grams per Kg of LEAN mass and I am 78kg, means that if what Jannie says is right, I need aprox 100g Protein per day then according to my Diet Tracker, I seem ok, I average 90 - 110 grams of protein a day, and thay is on a 1800cal a day diet, of which most is fats. So I would think most people get a bit more than that? Therefore being ok?1.5g is for maintenance. Only just covering what your body NEEDS. to loose fat or gain muscle you are looking at a good 2.2g per kg LMM. 1800cal is very little and if its mostly fat you must eat very little during the day. BUT two uni degrees and 8odd years of experience shows me every day that what works for one person is completely the opposite to what works for the other. I have a client who eats white bread with jam and cheese, choclates and just pounds a shake here and there and he is ripped and big. Then i have clients who eat cardboard and water and they don't loose weight. You have to find what works for you. As for protein shakes. They are supplements to your diet.. Never replacement. If you feel you need it then drink 6 a day,if you feel your diet is balanced and you are healthy then dont.
Johny Bravo Posted July 16, 2015 Posted July 16, 2015 this has gone from whats yummy in your choice of protein shake to a rerun of 'dieticiens "yawn" corner' really quickly do I have to find time when I come back from riding to cook a full nutritious steak and two veg dinner all within my thirty minute post ride nutrition window or can I just have a yummy choc protein milkshake with a bit of extra milk in .......or not drink what makes you happy if you been riding you earned it Absolutely agree. I have a protien shake after gym, and after cycle events, not training. To consume 40 grams of protien in a few sips will require me to eat a 200 gram steak. With the steak comes a whole lot of fat and chewing. There are very few meals that can compete with a whey protien shake. My whey has no fat or sugar or carbs. Just pure muscle building protien. The guys drinking steri stumpies, if that works for you, great. All I see is 10 grams of protien, and more sugar than a tin of coke. Does not work for my body.
Patchelicious Posted July 16, 2015 Posted July 16, 2015 Ok if it's purely about which taste most yummy. Any one called Cookies n Cream!
RyanD Posted July 16, 2015 Posted July 16, 2015 I tried off the shelf recovery drinks and they all had the consistency of slime. Horrible. I use Ensure and the gold standard whey protine from Optimum nutrition. Mix the two with half a liter of cold milk and it's enough to motivate me to train so that I deserve a serving. If I am training hard I battle to eat enough to keep my weight on. This has helped to recover faster and maintain my weight.
TheJ Posted July 16, 2015 Posted July 16, 2015 1x Orange1x Banana1x Apple1x Tall glass of water1x piece of ginger the size of a handlebar plug1x big 'ol scoop of chocolate protein powder Put that all in a blender and nail it for a minute. Trust me on this. Makes about 3 glasses worth. Nicest thing you'll ever have and full of goodness.
JannievanZyl Posted July 16, 2015 Posted July 16, 2015 So if it is 1.5grams per Kg of LEAN mass and I am 78kg, means that if what Jannie says is right, I need aprox 100g Protein per day then according to my Diet Tracker, I seem ok, I average 90 - 110 grams of protein a day, and thay is on a 1800cal a day diet, of which most is fats. So I would think most people get a bit more than that? Therefore being ok?78 * 0.8 * 1.5 = 94g of protein. So you're spot on. I think the big thing some of the peeps in this thread miss is the insulin response created by Whey protein or just eating too much protein in the first place. Even in body building circles there is a big move away from pure Whey shakes to those that incorporate other protein sources (such as Casein) that will slow down the protein absorption and modulate the Insulin spike.
JannievanZyl Posted July 16, 2015 Posted July 16, 2015 Absolutely agree. I have a protien shake after gym, and after cycle events, not training. To consume 40 grams of protien in a few sips will require me to eat a 200 gram steak. With the steak comes a whole lot of fat and chewing. There are very few meals that can compete with a whey protien shake. My whey has no fat or sugar or carbs. Just pure muscle building protien.Need to dig up the exact research papers again but as you go over around 20g of protein in one sitting, you start driving up insulin secretion to similar, or higher, levels than eating equivalent amount of carbs. Whey is especially bad at the level of insulin response it triggers.
raymakestv Posted July 17, 2015 Posted July 17, 2015 I bought the more expensive muscle milk vanilla flavour, in my opinion it is way too sweet and doesn't taste good. Just a heads up guys. On the other side, I got a powerbar recovery tub in chocolate and that was very nice.
TheTashkentTerror Posted July 17, 2015 Posted July 17, 2015 Take a look at how much sugar is on the label on the back of that Steri Stumpie...Yeah I know, guilty pleasure.
lukelockie Posted July 17, 2015 Posted July 17, 2015 I have used Protien shakes for about 15 years, they are mostly horrible, especially usn. The new Nutritech range is fantastic, the cream soda aswell as the cookies and cream flavour is really nice. Even with water. They are also affordable at R620 for 3.2kg.Nutritech is great. There is an online store called Chrome (chromeshop.co.za) that has some pretty rad deals on proteins, as well as a whole bunch of other goods. Also free shipping via a courier.
CMAX Posted July 17, 2015 Posted July 17, 2015 I would aim for x 1.65g /kg projected body weight.Consuming more protein has a thermic effect.Personally I find it hard to consume as much protein as required, so I use whey. But not the main stream flavored types as they always contain artificial flavours, which is worse than RAW sugar.The best whey is cold processed and cross-flow micro filtered.Not sure if this kind of quality of whey is avail in SA.Don't forget eggs, such a complete food with healthy fats and lots of Amino acids.Also need to be careful about what protein you consume as there is a lot of fat included in the consumption of protein and this might lead to consuming too many calories and lead to weight gain.The quantity of food you consume determines your scale weightThe quality of food determines your body fat %
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