HOW IMPORTANT ARE PROTEIN POWDERS?

I think they play a huge part in muscle rebuilding after a strenuous workout. I have a whey-based protein shake (mixed with fat free yogurt) almost daily after each workout and it seems to speed my recovery time. You want that protein immediately afterwards so that the muscles have something to work with, otherwise they will search for fuel, going so far as to tear down other muscle fibers to achieve that. Mixing the protein into a drink helps it get into your system quickly.

Max

thanks.
so the drinking of the protein shake must take place few min after the train is over? or it can be taken on a larger time interval.

Everything I've read states that you should take it as soon after exercise as possible. The longer you wait, the more likely your body will break down muscle tissue to feed and repair itself.

Max

well im convinced...thanx for the info guys, just bought a tin of protein stuff for shakes and concidering more eggs in diet (haven't got the courage to eat/drink raw...yuk)

aidan

hi.
never eat raw egg white, at least not above two egg white, and not on a regular bases.
raw egg white contain a substance called avidin which prevents the absorction of biotin in the body (important vitamin).

hehe, pheew...
dont think i would have anyway but thanx

.:aidan:.

Protein is protein is protein. It does not matter what the source is as long as you are getting enough complete protein in your diet. The quality of the protein is important, this is based on the protein's digestibility, its limiting amino acid, and how effective the body utlizes the protein. In all of the measurements, different proteins are compared to egg protein (egg protein is known as the reference protein, just as white bread is known as the reference point for glycemic index for all other foods) The only true benfit from protein mixes for shakes is their convenience. It isn't always feasible to have 6oz of chicken post workout, so many people opt for protein shakes. Some people also find it difficult to eat anything after a strenuous workout, so drinking a meal is easier. My opinion is do whatever you find more convenient, and if you don't mind spending the extra money, go out and buy some supplemental protein

Edited by tony1331 2004-04-11 1:48 PM

thanks for your elborated reply. :-)
since i cant efford my self protein powder at the moment, i just drink a shake of natural proteins (based mainly on soy milk and yogurt) , and i try to eat proteins all over the day.
i think i does the work for me, as i do not feel fatigue , and i'm able to train day after day.

What about protein bars? Is it better to go with a shake or a bar, or is it better to get the powder and make a shake? Any recommendations?

I like protein/energy bars a lot mainly for there convenience; however, too much protein is not the best thing for the endurance athlete. Assuming your body is able to handle a certain amount of calories to achieve a metabolic harmony, if you ingest too much protein, you will probably not intake as much carbs and fats (good fats of course) as you should. Protein is essential for building muscle and maintaining muscle. Endurance athlete's muscles do not become stronger (typically), they become more able to maintain a certain power output for a longer period of time, they do this by building more mitochondria in muscle cells and increasing vascularity within the muscle. This in turn allows the body to function at a certain level for longer periods of time. All in all, it is beneficial to intake proper amounts of protein, but do not let these calories replace those for energy for protein is a horrible source of energy and you will most likely feel fatigued if this happens. As mentioned before, the body does digest proteins differently, so it is probably good to spread the sources out to maximize vitamin and mineral intake (i.e. chicken, fish, beans, yogurt, soy, etc).
Oh, I read from a few sources that the maximum amount of protein the body can ingest in one sitting is approx 30 g, equivalent to a good size of chicken meat. Good luck!

Russ

I have used plain tofu spun in a blender with water, skim milk, fruit, whatever I am in the mood for to add protein after workouts.

what do you folks think of that ...............instead of the powders.....It tends to be a bit chalky but its still palatable.

hi,
I even red somewhere that raw whites are not digestible; and that yolks are extermely important for vegeterians (as the only source of B12, long chain fatty acids and something else; long term lack of these causes neurological disorders and hair loss) - I occasionaly use protein powders, as a vegetarian, as a supplement, and when I was BB after the training + one meal/day, with a good results (muscle growth)
- my 2c

I actually eat a bowl of edamame'. You know, the green-pea type stuff? There's LOADS of protein in a serving and they're yummy and fun to eat!!!

I actually eat a bowl of edamame'. You know, the green-pea type stuff? There's LOADS of protein in a serving and they're yummy and fun to eat!!!

I actually eat a bowl of edamame'. You know, the green-pea type stuff? There's LOADS of protein in a serving and they're yummy and fun to eat!!!

I actually eat a bowl of edamame' right after I work out. You know, the green-pea type stuff you get in sushi restaurants? There's LOADS of protein in a serving and they're yummy and fun to eat!!!

I actually eat a bowl of edamame' right after I work out. You know, the green-pea type stuff you get in sushi restaurants? There's LOADS of protein in a serving and they're yummy and fun to eat!!!

I actually eat a bowl of edamame' right after I work out. You know, the green-pea type stuff you get in sushi restaurants? There's LOADS of protein in a serving and they're yummy and fun to eat!!!

I actually eat a bowl of edamame' right after I work out. You know, the green-pea type stuff you get in sushi restaurants? There's LOADS of protein in a serving and they're yummy and fun to eat!!!

so, if i increase my protein intake, how do carbs fit into the equation? i have not done well with the diet component of my training becuase i don't know enough about what i am supposed to eat and when. any suggestions would be helpful...

as long as you avoid junk carbs, I wouldn't bother.
Loads of vegetable salads, steamed dark green vegetables, peace of fruit 15 min before the solid meal and that's it!

But if you want to dig deeper, you can learn something about GI stuff. (glicemic index), insulin and glucagon. There are high and low GI carbs. High are to avoid outside the excercise because they induce insulin spikes ("sugar rollercoaster" - too much high GI carbs => too much sugar in the blod => too much insulin is released => sudden drop of sugar in blod => irresistable urge to eat more junk carbs etc.). That is the secret why are people constantly coming back to refrigerator. (Hoping to find something else inside, like someone wrote.) :-)

I was terrifyed when I first found out how insulin makes blod suger lower - it turns it to fat! ARGH! Insulin locks the fat inside the cell. Insulin also prevents growth hormon production, which is SO important during strength training and during sleep. (Growth hormon is normaly produced during the sleep if one don't prevent it eating junk before/during sleep.) But not take me wrong, insulin itself is not a "bad guy". Insulin spike is.

Good news: glucagon is antagonist (e.g. works in opposite direction) of insulin. Guess what? It is produced in the body when you eat enough (but not too much) protein! (Too much is more than 500 cal in one meal. That's huge pile of meat. Or 30g in powder.)

I do most of my training in the mornings before I head out to work and I because I'm always running late for work I never realy have time to make a proper breakfast. I normally have my breakfast about one hour after my workout.

But what about a peanut butter sandwich and two bananas with a littel honey? That's what I had this morning after 44 minutes of running. The honey was the first thing to go down, about a table spoon full washed down with some water followed by a banana and some more water. The peanut butter was probably about 2 - 3 Tbl spoons. I know there is some protein in that but I don't know if it's complete protein. Maybe the combination of bread and peanut butter makes it complete. I don't know. But I'm pretty sure it's not enough.