Protein Shakes - yes or no?

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Dutes

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Hi there, I've been considering the possibility of adding protein shakes to my diet to supplement my protein intake. Given my special situation (see my journal http://training.fitness.com/journal/journey-centre-four-rower-s-journal-35740.html) as a lightweight rower I was wondering if this is, firstly, a good idea/appropriate and, secondly, what brand/type I would be looking for?

Note: as a lightweight rower I have a maximum body weight of 72.5kg, and am currently at 69.8kg with 9%BF. Crew average must be at under 70kg and as I am not the best rower in our crew I would be more likely to need to be below that 70kg average threshold rather than over it.

If anyone has any experience in this area it would be greatly appreciated.

Thanks in advance
Sam :sport:
 
Well depends what ingredients your going to put it into...And if you think your going to burn enough to keep under your rower's weight..

Also do you have any reason for having protein shakes? Are they needed somewhere in your training?

Think about a few things before you add any extra supplements to your routine...and if you don't really need them then don't add them...But if you think your going to need the extra supplement go for some light ingredients and make sure your routine will use the extra supplement...
 
Yeah, protein shakes won't make you suddenly get huge. Just choose one with decent ingredients, taking special care of the amount of added sugar they have added to them, and then remember to fit the calorie content of the shakes into your daily calorie requirements.
If you find it hard to get enough protein from your diet then shakes are a great thing to add
 
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Typhon said:
Yeah, protein shakes won't make you suddenly get huge. Just choose one with decent ingredients, taking special care of the amount of added sugar they have added to them, and then remember to fit the calorie content of the shakes into your daily calorie requirements.
If you find it hard to get enough protein from your diet then shakes are a great thing to add
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Yes exactly. Typhon summed it up! +1
 
Dutes, having followed your journal for the last few months I'd have to say that yes a protein shake would be more than beneficial to you. You are more often than not, below your daily caloric needs so adding in a 100 calories protein shake wouldn't hurt you at all and frankly most days you don't seem to be eating enough protein. I think that you just haven't been shedding any extra weight being in a deficit because you are using all your major muscle groups on a consistent basis and have little fat to drop off.

I would research what brands are available to you down there. The big recommendation on the site leans towards a Whey/Cassein Protein mix. I started using Nitrean myself a few weeks ago.

Hopefully this fits into your budget too.
 
Thanks a lot for all the advice guys! Really appreciate it!
@firefreak - with regards to the whey/cassein mix I was having a look at Vince Delmonte's article on protein powder (obviously the article is aimed more at people looking to bulk up) and he recommends whey protein before, during or after a workout while a cassein protein at other times due to its slow digestive nature. If I was taking a whey/cassein mix, would this be best taken before, during or after a workout, or at other times?
 
I don't know what firefreak does, but since he used to row, he would be the expert here.

My rule of thumb is if you are going to take casein, take it before bed. Casein blocks protein breakdown. It is digested and absorbed very slowly, and is a good partner for whey. Casein powders are usually somewhat chalky, are often difficult to mix properly, and you will have to get up in the middle of the night to take a piss because you drank so much before bed :p

Alternatively, the milk product in cottage cheese contains about 80% casein protein and it is very palatable. Unlike protein powder, you will get the thermogenic benefits of digesting the cottage cheese and it's not chalky ;)

Whey protein shakes are normally ingested for breakfast and after workouts. Whey stimulates protein synthesis.

As a rower in a specific weight class, you don't want to gain too much muscle mass (at least I don't think that's your goal). Therefore, I think one protein shake a day in the morning would suffice to get the necessary calories into your bod.

Just my $0.02.
 
I only use Nitrean protein, because its a blend of whey and casein. Plenty of studies showed that whey + casein beats straight whey or straight casein.

whey digests fast...sometimes 'too fast'...while casein clumps up into a ball in your gut, thus taking more time to digest...which is good because that keeps you in a positive nitrogen balance (i.e. anabolic).
 
Malkore, I need to see these studies :)

Unfortunately, I wouldn't be able to take the whey/casein products together. I vomit about 10 minutes after ingesting the shakes.
 
Yes, absolutely. Though bodybuilding culture exaggerates the protein requirement of even elite athletes, it's not at all approaching hyperbolic (actual protein requirement for someone like you is ~0.75g/lb), the whole supplement industry is predicated on the thought you are having now, "Why not be sure you have a sustained positive balance?"

trueprotein.com, check it out. No, whey is not better "because its faster". Enter TME100 for 5% off, if you do order. And, if you know what you like, buy in bulk for another 5%.

I recommend the premium flavors. Chocolate mint or chocolate banana CMDI. The premium chocolate tastes A LOT like chocolate milk, and is, in terms of amino acid profile (80% casein, 20% whey). It's just missing 94% of the lactose, and all of the crap that would be added to storebought chocolate milk. Sorry, I'm rambling. It's hard not to talk about what's in front of your face. :p

There are other companies, too. Look around. I recommend this one merely because it is what I can personally vouch for.
 
0.8 per kg is the RDA, athletes seem to require more, though it is a bit controversial. Protein for active individuals are often set at somewhere around 1.2g/kg - 1.8g/kg
 
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Karky said:
0.75g protein per lbs of bodyweight? you sure you don't mean per kg bodyweight? 0.8 per kg is the RDA, athletes seem to require more, though it is a bit controversial. Protein for active individuals are often set at somewhere around 1.2g/kg - 1.8g/kg
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1 kilogram = 2.20462262 pounds

0.75g/lb * 2.20462262 lb/kg = 1.65g/kg

Edit: The implication being that dutes is for the purpose of this consideration (if not generally) an elite athlete, if that wasn't clear.
 
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the numbers are right, Focus, you may want to look at the measurements though

0.75g/lb * 2.20462262 lb/kg = 1.65g/kg
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it must be this way in order for "lb" to cancel out. but who's really paying attention

and I agree with the 0.75g/lb for a rower.
 
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[Focus] said:
1 kilogram = 2.20462262 pounds

0.75g/lb * 2.20462262 kg/lb = 1.65g/kg

Edit: The implication being that dutes is for the purpose of this consideration (if not generally) an elite athlete, if that wasn't clear.
Click to expand...

Damn, you quoted me before I edited it out. For some reason my brain told me that lbs would give a smaller number than kgs.. making your recommendation very low :p

And I agree with the recommendation.
 
Karky said:
you forgot to put a condom on your internet cable!

Or are you using wireless? If so you're just screwed.
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im not sure a condom would be enough XD

my ports are wide open for u bb
 
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