Sport Diet/Protein questions for competitive sport

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shelbou

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Hi! Alright, so I know you're all probably so done seeing these help boards, but I'm a 20 year old competitive martial arts athlete who wants to try to incorporate clean eating/meal prepping, protein shakes/supplements and weight lifting more heavily into my lifestyle. I usually work out with a team doing heavy cardio and conditioning for 2 hours, 3 days a week, and then workout (mostly cardio) an additional 2 or 3 times a week.

I'm 5'4", my natural weight is 125, and I fight at 116.8. I am trying to maintain most of my muscle, but drop my natural weight down closer to the 116-118 range.
A issue I run into is I tend to gain muscle quickly, which bumps me out of my weight class and usually leaves me scrambling to cut water weight at the last minute, which is bad for athletic performance, and I tend to avoid eating meat and dairy (personal preference and a vegan mother).


If I want to use protein shakes such as odwalla (this is just the brand I currently have, odwalla 'vanilla protein monster' 290cal) and I am trying to lose weight, is it more beneficial to drink them pre or post work out, or should I be avoiding protein shakes altogether?

Also, when cutting, what can I be doing food-wise, workout-wise pre and post workout to have better results?

As far as weightlifting goes- since I am not trying to bulk at all, is it best to just use low weights and more reps?

Thanks for you help :) -Shelby
 
Whether or not you should be drinking a protein shake is dependant on the rest of your diet. My advice is that if you're continuing to gain weight, cut it out. If not, go ahead. Keep in mind that you still need enough protein to allow for muscle recovery.

Drinking it before or after working out won't make much of a difference, although taking it before might result in stomach cramps during your workout.
 
Train for what you need, endurance, high reps, low weight, power the opposite. Ask your coach for guidance here relating to the martial art not your bodyweight.
Excess protein will go to fat or urine in that order of preference by the body, a little more than needed is fine but a lot will be why you aren't dropping the weight.
Weight will be largely diet, eat less than you burn you will lose weight, if you want to keep the muscle you must train it and keep the calorie deficit small. Patience will be your friend.
 
I don't normally drink protein shakes so I'm not sure if it will lead to extra weight, but I will try it out and just pay attention to any changes! I talked to our assistant coach about what kind he would suggest and he said whey isolate? Is there a specific brand either of you would recommend?
 
I prefer the isolate. As for brand...whatever's on sale and has no extra "enhancement" crap. ;)
 
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