Protein Powder and Weightloss

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2010-09-15 9:46 AM

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Subject: Protein Powder and Weightloss
Hi All,

I am interested in finding out how people use protein powder for weight loss. I admit I always thoughts the protein powder was affiliated with muscle building and body builders, but I am starting to hear that there is more to it than that.

Anyway, now that I have finished the racing season, I am also looking at changing up my workout routine... move away from the swim/bike/run... and more towards actual weight training. It seems that in honour of building metabolism, the best strategy would be to do more weights. Training time gets tight, and although I pulled off a couple sprint tris and a 220km cancer fundraiser, I really didn't train nearly enough.

Nevertheless, I would really like to drop about 10 more pounds before Christmas if possible. I managed to drop from 199 to 192 since the first week of August just by dropping my caloric intake to 15-1700/day. I am 5'11 3/4 and I would love to be at around 180. Funny enough, the last time I was there was when I was pregnant (I was 190 when I got pregnant, then proceeded to lose 10 pounds in the first 13 weeks). Ahhh nausea... how you aid in weightloss in all the wrong ways.

Anyway, I am interested in knowing how best to employ the protein shakes with both the workout recovery, and the decreasing my snack attacks at night... which is when I generally lose my ability to stop eating.

Let me know what you all think!!


2010-09-15 11:22 AM
in reply to: #3099682

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Subject: RE: Protein Powder and Weightloss
I love protein shakes...they are like a desert to me!  I typically take protien at night right before I head to bed to help with muscle growth and repair.  During the day the try to eat 5 meals of "real food" if possible. I am a guy (185 lbs) and I eat 1900-2000 calories a day to lose weight...no counting workout calories.

Do you know your body fat percentage?  Finding this out will help you figure out how many calories you should be consuming a day.  Then you can start to figure out how to divide up your meals and where a protein shake might work for you!

2010-09-15 11:30 AM
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Subject: RE: Protein Powder and Weightloss
As a former power lifting focused person protein shakes are just food to me.  I take in a shake w/ ground up raw oats prior to and post workout.  This would be whey protein or a protein blend since the whey absorbs faster.  At night I like to eat cottage cheese.  The casein protein here is slower digesting and will stay with you longer at night while you sleep.  They also make casein powder.  My favorite brand is Xtreme Formulations (taste is amazing), but I tend to use whey from Costco on a budget pinch.

2010-09-15 11:32 AM
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Subject: RE: Protein Powder and Weightloss
tritopics - 2010-09-15 12:22 PM I love protein shakes...they are like a desert to me!  I typically take protien at night right before I head to bed to help with muscle growth and repair.!



Do you use Casein protein at night?  It's what I guess is the "extended release" version of other protein shakes...makes sense to take it at a night. 
2010-09-15 11:54 AM
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Subject: RE: Protein Powder and Weightloss
I take Muscle milk which is a casien protein.  I take one scoop (175 calories) at night on the days that I workout twice. Typically cardio in the morning and weights at night. I really like the taste.
2010-09-15 11:56 AM
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Subject: RE: Protein Powder and Weightloss
tarheelathlete - 2010-09-15 11:32 AM
Do you use Casein protein at night?  It's what I guess is the "extended release" version of other protein shakes...makes sense to take it at a night. 


Casein digests slower so I guess you could label it extended release.  It also absorbs better so it comes with less g of protein per serving.

2010-09-15 4:08 PM
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Subject: RE: Protein Powder and Weightloss
My daughter ( a soon to be pastry chef) bakes with whey crisps . She makes muffins

Her typical muffin comes out :

26 grams protein
13 gram carbs
 2  grams fiber
 2 grams  sugar

So thatshow we use it, great snack . She'll also throw chia seeds in as well 
2010-09-15 4:30 PM
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Subject: RE: Protein Powder and Weightloss

Hi,

When deciding whether to consume protein in an artificial form it's a good idea to check your current intake first. Maybe try a food diary for a week or so and keep track of how much protein you're getting. There are charts online that you can use to determine how much protein you should be consuming for your size and activity level. Too much protein is dangerous, but some people don't eat enough and can benefit from taking a suppliment. Alternatively, choose more protein dense food in your diet daily for a cheaper and more nutritious alternative. Most North American's consume too much protein.

Keep in mind calorie expenditure when trying to lose weight. Adding protein to your diet will increase the amount of calories you consume if you don't make adjustments at other meals.

2010-09-15 5:08 PM
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Subject: RE: Protein Powder and Weightloss
mbasta - 2010-09-15 4:30 PM

Hi,

When deciding whether to consume protein in an artificial form it's a good idea to check your current intake first. Maybe try a food diary for a week or so and keep track of how much protein you're getting. There are charts online that you can use to determine how much protein you should be consuming for your size and activity level. Too much protein is dangerous, but some people don't eat enough and can benefit from taking a suppliment. Alternatively, choose more protein dense food in your diet daily for a cheaper and more nutritious alternative. Most North American's consume too much protein.

Keep in mind calorie expenditure when trying to lose weight. Adding protein to your diet will increase the amount of calories you consume if you don't make adjustments at other meals.



While I agree that food logs are great and help you dial in your macros I'm not sure why you're so down on protein powder.  Most nutritionists who work with athletes will recommend 1-1.5 grams of protein per pound of lean body mass.  For me that would be 220 ish.  It would be very hard for me to get to that level without use of protein powder.  It is also an easy way to find a less caloric dense form of protein so if you're looking to loose weight it comes in handy.
2010-09-15 5:12 PM
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Subject: RE: Protein Powder and Weightloss

I'm not necessarily poo pooing protein powder, it's just that many people who don't need it take it. Most North American's consume too much protein especially with the low carb craze. I agree that it can be hard for some people to get enough protein, and for those people powder can be great. I use a scoop here and there myself, but I try to get it from regular sources when possible.

2010-09-16 12:03 PM
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Subject: RE: Protein Powder and Weightloss
Thanks for the ideas and thoughts so far.

I think that double checking protein intake with everyday meal choices is likely a good idea. I have done meal tracking off and on for years and although I do not check the specifics on protein intake... I do often eat more Meat and Alternatives and Milk options more than recommended by the Canada food guide.

I admit my food tracking of late make me look more specifically at the actual calorie count and not at the balance of everything. Nevertheless, I do make every effort to eat balanced foods (and not 1500 calories worth of Doritos everyday)!!

My intent with the protein powder is really to pair my carbs with a protein and to hopefully achieve better feelings of fullness to avoid snacking and extra portions of dinner.


2010-09-16 6:09 PM
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Subject: RE: Protein Powder and Weightloss
Another thing you can do is test different combinations and portion sizes to see what makes you feel full for a long time. My favorite breakfast is 15 minute oatmeal with mixed berries and honey because I don't feel the need to eat for 2-3 hours after. A great snack is avacado because they have a high fat content (they are about 300-350 calories depending on different information sources). For me they can delay lunch or dinner an extra 1.5 hours if it's not quite time yet.
2010-09-17 9:58 AM
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Subject: RE: Protein Powder and Weightloss
mbasta - 2010-09-15 5:12 PM

I'm not necessarily poo pooing protein powder, it's just that many people who don't need it take it. Most North American's consume too much protein especially with the low carb craze. I agree that it can be hard for some people to get enough protein, and for those people powder can be great. I use a scoop here and there myself, but I try to get it from regular sources when possible.



Yeah people misuse keto diets a lot.  I really don't think it's a great option for couch potatoes.  In my mind it's much like anabolics, it can be done healthy but it takes a ton of research to do so and not just from some quack "doctor."

OP the best balanced "meal" I have in my repertoire using protein powder is something I learned from a bodybuilder.  They've figured out crazy things from brownies to pancakes you can make with the stuff.  Anyway it's called sludge:

1 scoop protein powder
1/2 c raw whole old fashioned oats
1 tbl natty pb (optional)
just enough milk to make a pasty consistency

Sounds and looks odd, but very filling and tasty if you use quality protein.
2010-09-17 12:08 PM
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Subject: RE: Protein Powder and Weightloss
My post workout smoothie is made using 1 scoop or protein powder.  However, I will admit that it is mostly added in because I like the flavor it adds.  

1 Scoop of low sugar Banana/Strawberry/Chocolate Whey
4 oz Greek Yogurt
2 Raw Eggs
1/2 Cup Kashi Twig Mix (thickener)
1 Cup Ice

Blend and Consume.
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