Hi, I need help to choose good protein powder. I don't get enough protein from my food. I'm exercising 4-5 times a week at least one hour in the gym ( some days classes and some days cardio). My friend recommended to buy protein powder to build muscles and lose more weight. I have been reading a lot that 100% and most natural whey powder is really good but there are so many different ones and I don't know what to choose. Can you help me please?
First of all, if you're not doing resistance training (weight lifting), you're not going to gain muscle much. Second, most people eat too much protein, not too little, unless you're quite poor. Some people do lose weight on a high protein diet, while others don't do well on that type of diet, and long-term it isn't good for you because it usually substitutes protein for vegetables and fruits, which are where we get our antioxidants and minerals. Whey protein is very good for building muscle if you're doing a lot of weight training, but you're not, and dairy products aren't necessarily digestible for most people. I'd as two questions: first, unless you eat pretty badly, why do you think you're not getting enough protein? Keep in mind that body builders eat a ton of protein, but they pay for it later with kidney and other problems, so don't go overboard; second, if you want to gain muscle, why aren't you doing weight training? And if you do weight training, because of the need for rest, you'll need more than an hour in the gym or you'll hurt yourself going too fast. It's best to alternate weight training days with aerobic days, and most gym classes are mostly aerobic or stretching.
Thank you for telling me what you think but I barely eat meat and my diet is more about salad,fruits and soups. Still I have told my protein level is not high because I don't eat meat and fish only rarely. I even don't know why because before I ate fish and sea food all the time. I will try to make changes and then I will see. I'm lifting weights the days when i'm doing cardio as well. I'm doing more intensive classes like body combat,punch and so on. I'm mixing up everything like my trainer recommended it :)
I will try how it will be when I will do classes and weight lifting same day and cardio work out other days.
Thank you very much!
You could try hemp protein powder. It's a little more expensive, but I use it in my smoothies because I can't have dairy, grains, or legumes. (I make my smoothies with almond milk or almond yogurt!) Otherwise eggs are always a good source of protein. Can't go wrong with an egg white veggie omelet.
Remember, you don't need to eat a lot of animal to get protein. Beans, especially soy, are very good sources of protein, as are nuts and seeds (as with the hemp mentioned above). Lots of ways to get protein.
Unfortunately I can't stand beans taste and smell :/ I have tried but I don't like them at all. I like fresh peanuts. Paxiled in my home country peanuts are nuts definitely. they are growing up on the trees ;) Thank you Terminator12 and Paxiled.
Short answer .Try optimimum nutrition gold standard (its on the database)
for general protein and syntha 6 for post workout..
Its got a high protein ,low carb and low fat content.
Be mindful about taking too much of any protein powder as it is to complement a balanced diet.
I agree with Nickyg19...add the eggs as a good way to increase protein and good fats.
Omelette or scrambled egg are quick and easy to make and should fit in fine.
Nutrient timing is important to body composition, eating some carbs with your protein drink after your workout is great as it helps repair and forces the 'rebuild' process better than just protein alone, typically its difficult to get some solid food down if you have done a challenging workout and that is the best time to get your body flush with nutrients (syntha 6 protein shake post workout..take it in your gym bag and have it straight after).
I dont consider the bodypump as a workout worthy of a post session shake ..take too much and you will accumulate it like any other excess energy source.
Easy way to check to see if your diet is on track....go 30 days ensuring that you eat breakfast, if you skip breakfast just once then start the process again.
Reward yourself in some way for doing it and it will become second nature, this is one of the biggest culprits in hindering weight loss.
Be mindful of taking exercise advice on here though (including mine)...its not how long you work out its how much effort is required and you need to have the right balance, too much time(over an hour) at any one point from a non athlete/competitor perspective - you will not have enough constant focus and you will be just going through the motions giving minimal results.
Too much weight will lead to poor form and possibly injury.
Stick with your personal trainers advice and get them to create a simple plan, start light, get the exercises nailed and do it frequently whilst increasing weight and or reps gradually.
Peanuts are legumes in every country. Sorry. Not nuts. But good you can eat them. There are an awful lot of beans out there of an incredible variety of tastes, including peanuts. Peas, string beans, several types of lentils, azuki beans, anusazi beans, pinto, black, great northern, kidney, white kidney, soy has been made into all kinds of things such as tofu which can be cooked in ways that make it taste anything but like a bean -- there must be some of these you could enjoy. Especially since you like soup so much, they add great depth to soups and the other ingredients drown out the bean flavor. Ever eat minnestrone? Full of beans. Again, great source of protein and fiber.
Personally wouldn't go with the Optimum Nutrition brand. It doesn't have the best quality whey protein exclusively, but mixes in three different types, so you can do better. And be careful with these supplements -- most have ingredients in them that aren't very good for you. A good health food store will have very good protein supplements that don't add sugar or preservatives and you can flavor them by just adding a banana or some strawberries. Just my opinion, but I managed health food stores for 18 years and I wouldn't have suggested this particular company to you. Again, just my opinion, doesn't mean I'm right. But I have grown cautious over the years about these type of supplements.
Good Luck with it Manzakas192
Again if you read my post I mentioned not to take too much of any protein supplement. Stock with this and you will be fine.
Paxiled- very weak non commital and pointless statement.
If you are previously an owner of a health food store then you must be informed about content vs performance and using your past experience I am slightly confused as to why you would advise going to a reputable shop without( a). advising what to look for in a reputable store ( b).advising what in your time served opinion is a better protein for Manzakas192 to use?
This does not get Manzakas192 any closer to receiving an answer regarding the original question 'good quality protein powder'
Rather it confuses the question further.
Whey protein concentrate, NOT protein isolates
Protein isolates are proteins stripped away from their nutritional cofactors. There are three problems with that...
All isolates are exposed to acid processing.
Your body cannot assimilate proteins in isolated form.
Due to over-processing, isolates are deficient in key amino acids and nutritional cofactors.
Sweetened naturally, NOT artificially, and low carb
Most whey products are artificially sweetened making them useless if you have sugar sensitivities, or just don't want to put artificial sweeteners or flavors into your body.
Your whey should be low glycemic, low carb and should not contain any artificial sweeteners, sugar alcohol, glycerin, fructose, sugar or gluten.
Maximum biological value, NOT compromised or damaged
Most whey proteins provide some benefit. But, due to the ingredients, the source of the whey, the concentration of beneficial nutrients, or the type of processing, many whey products simply don't deliver what they promise.
You want whey that's guaranteed to retain its maximum biological value -- one with all the key amino acids, cofactors and beneficial micronutrients present and intact rather than compromised or damaged, and not missing any amino acids or essential nutrients.
Easy to Digest, NOT Causing Digestive Stress
Many whey products contain long-chain fatty acids which are hard to digest and require bile acids to absorb.
You want a whey protein powder with medium chain triglycerides (MCT). These are easily absorbed, digested quickly, and utilized as energy without causing digestive stress.
Ideally, you want a product in which the MCT come from the best source of all -- coconut oil.
Free from Toxic Heavy Metals or at Such Low Levels NOT to be a Health Risk
Many protein powders both whey and non-whey could contain dangerous levels of heavy metals like mercury, lead, cadmium, and arsenic.
A recent Consumer Reports' evaluation showed some leading brands of protein powders exceeded United States Pharmacopoeia's (USP) recommended safety limits for certain heavy metals.
You want to avoid these products at all costs because any high concentration of heavy metals taken over time could lead to serious health consequences.
I suggest trying NutraBio whey Protein Concentrate google it
As for cardio do the following.
The Peak 8 routine it will quickly raise your heart rate 8 times for very short bursts, with a cooling down period in between. Ideally you’ll be sprinting or cycling full throttle for 30 seconds with a 90 second cool down in between each outburst.
This is the fastest way to lose fat and build muscle in the body. Peak 8 actually stimulates the growth hormone in the body. I encourage you to visit Dr Mercola’s site to learn more about Peak 8 fitness because I personally feel that it is one of the best ways to exercise, especially considering the speed at which you can lose fat and build muscle.
I highly recommend you read this article and watch the videos on the page. It will give you all the information you need to know about Peak 8 – Flood Your Body With This “Youth Hormone” In Just 20 Minutes
What you eat after Peak 8 training does matter
It’s recommended that you do not eat sugar or carbohydrate for 2 hours after the Peak 8 exercise because these foods can impact the release of the growth hormone in the body. The link is below
Figure your heart rate by this formula
The Karvonen Formula is a mathematical formula that helps you determine your target heart rate zone. The formula involves using your maximum heart rate (MHR) minus your age to come up with a target heart rate range (which is a percentage of your MHR). Staying within this range will help you work most effectively during your cardio workouts.
an example of the Karvonen formula for a 23 year old person with a resting heart rate of 65 beats per minute (*to get your resting heart rate, take your pulse for one full minute when you first wake up in the morning or after you've resting for a while). This formula also includes an updated calculation of maximum heart rate (the previous formula was 220 - age, which has now been shown to be inaccurate):
206.9 - (0.67 x 23 (age)) = 191
191 - 65 (resting heart rate) = 126
126 * 65% (low end of heart rate zone) OR 85% (high end) = 82 OR 107
82 + 65 (resting heart rate) = 147
107 + 65 (rhr) = 172
The target heart rate zone for this person would be 147 to 172
First thing in the morning before you get out of bed have a clock with a second hand and check your resting heart rate then figure your rate by the
Karvonen Formula above.
You burn 30 percent more fat from doing cardio after a weights session as opposed to cardio on its own.
Well, gymdandee kind of answered for me. The reason I didn't recommend a specific product is I don't believe in taking protein powders. I believe in food, which I recommended. Unless one is trying to get huge muscles and is willing to do whatever it takes to do that, then one doesn't need protein powder, one needs good food and exercise. But if somebody does want protein powder, since I can't know what the stores in any given area stock, and I won't send anyone to any chain particularly GNC, I can't recommend a particular one. I also don't know which protein a particular person digests best. Whey is not good for those who don't do dairy well in the long run, which is most of humanity. But some do better on it. Some do better on soy protein. Probably the overall best is rice protein, because it has almost no allergy problems. But since neither you nor I know what this particular person does best on, it's best the person goes to a good local health food store to talk to people who can suggest alternatives.
No, my comment wasn't directed to you. I would probably take a different product, but that's not the point, but you answered it well. The Optimum Nutrition product contains three types of whey protein, two of which are probably not well absorbed. I forget the terminology at the moment, but I think it's micro-ionized whey protein concentrate that's considered best absorbed, and the Optimum does one good thing by adding Lactase to help digest the whey. But I don't think the original poster is trying to get big muscles, just get more protein, and for that I think food is best since dietary changes are long-term changes. But the poster doesn't want any discussion of nutrition, so I didn't say anything. But again, it wasn't your post I was responding to.
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