Sport Protein and Nutrition Facts

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TH1

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I am 16 years old 6'2 and 135-140lbs
I got 2 questions on protein powder and also nutrition facts for foods.
For protein powder the one I use its suppose to be mixed with 1 cup of milk or water but is it ok to mix it with 2 cups of milk to get more calories and protein since I dont eat enough? Also for protein powder is it a good idea to have it before and after a workout or is that too much or should I just have it once. Also for the nutrition facts on foods I always read the labels and it might have something like 20g of fat with 12g of saturated fat and like 0.5g of trans fat so for the rest of the fat is that just like the other healthy fats or what is it?
 
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sure, you could have 2 cups of milk...or....more protein powder. their serving size isn't necessarily YOUR serving size.

I prefer whole food pre-workout, a shake post workout, and whole food post-post workout. try to have no more than 2 shakes per day...one post, one as an optional snack.

food labels can just plain suck. they don't have to report the unsaturated fat quantities, just saturated and trans fats.
usually the excess is omega 9, which nobody in America is deficient in. its the omega 3 and 6 that are harder to get since they come from such limited sources (mainly fish like salmon)
 
TH1 said:
I am 16 years old 6'2 and 135-140lbs
I got 2 questions on protein powder and also nutrition facts for foods.
For protein powder the one I use its suppose to be mixed with 1 cup of milk or water but is it ok to mix it with 2 cups of milk to get more calories and protein since I dont eat enough? Also for protein powder is it a good idea to have it before and after a workout or is that too much or should I just have it once. Also for the nutrition facts on foods I always read the labels and it might have something like 20g of fat with 12g of saturated fat and like 0.5g of trans fat so for the rest of the fat is that just like the other healthy fats or what is it?
Click to expand...

I agree with Malkore. If having two cups of milk with your Whey powder fits your caloric assessment that by all means go for it.
 
Thanks alot for the info and for the food labels say if something has like 20g of fat with 12g saturated fat and 0.5g trans fat would that be healthy to eat or is it just better to eat stuff with lower amounts of fat?
Also for the protein powder I use its 120 calories and 25g of protein per scoop and would one and a half scoops with 1 cup of milk be ok since that would be 310 calories and 46g of protein or is 1 scoop with 2 cups better thats 380 calories and 43g of protein
 
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