Whey Protein Powder

[bbraun502]

Okay i really dont get much of an opprotunity to sit down and eat full meals for my protein i was wondering if i could put a scoop of WHEY protein powder in about a quarter gallon glass of milk and get a good source of protein.


Daily Protein Schedule.


Before Workout - Protein Bar/Fiber Bar - Quarter Gallon Of 1% Milk
After Workout - Protein Shake
Lunch - Peanut Butter Toast 6-7 Pieces - Quarter Gallon Of 1% Milk
Dinner - Steak ( Red Meat )
Before Bed - 4-5 Slices Of Peanut Butter Toast


Thanks

 

[malkore]

Dude, your diet sucks. Not a single piece of fruit or a bite of vegetables? A fiber bar doesn't replace the need for fruits and veggies.

You need to focus more on your whole food selections.

 

[pittjoe33]

Okay i really dont get much of an opprotunity to sit down and eat full meals for my protein i was wondering if i could put a scoop of WHEY protein powder in about a quarter gallon glass of milk and get a good source of protein.


Daily Protein Schedule.


Before Workout - Protein Bar/Fiber Bar - Quarter Gallon Of 1% Milk
After Workout - Protein Shake
Lunch - Peanut Butter Toast 6-7 Pieces - Quarter Gallon Of 1% Milk
Dinner - Steak ( Red Meat )
Before Bed - 4-5 Slices Of Peanut Butter Toast


Thanks

Ok, I'm going to try to help you out. Your diet needs to be customized and geared towards what your goal is. It will change tremendously depending on wether or not your are cutting or bulking or other. You may want to try to use a ration- 40/40/20 ratio carbs/protein/fats. Get a food scale and get used to figuring out how many calories, protein, carbs and fats you are getting from each food item. They usually come with a book that tells you this. Example: Chicken at X weight is equal to XXX prot, carbs, fat, etc... Some people try to intake 1 gram of protein per pound of body weight. Some try for two grams per pound. For proteins, besides a good whey protein isolate, you can do Low fat milk, low fat cheese, low fat yoghurt, lean meat, skinless poultry, fish (including canned fish), eggs, legumes (beans and peas), low fat ice cream, dairy desserts. Casein protein is slow digesting and best used before a workout or before bed. Consume about 1 gallon of water per day. Sleep 8 hrs per night, this is when the muscles recover.

Here is an example of a bulking diet:
Meal #1
2 whole eggs + 4 egg whites
6 - 8 oz. 93% lean beef or chicken
½ - 3/4 cup oatmeal before cooking
1 TBS Flax Oil (or oil mix)

Meal #2
Protein Drink: 2-3 Scoops Protein, 4-6 TBS whipping
cream, and 12-18-oz water
½ banana or 4 frozen strawberries

Meal #3
8 - 10 oz. chicken (before cooking)
6 - 8 oz. sweet potato or 1/2 – 1 cup cooked rice
2 cups vegetables (broccoli, etc.)

Meal #4
Protein Drink: 2-3 Scoops Protein Powder, 4-6 TBS whipping
cream, and 12-18-oz water
½ banana or 4 frozen strawberries)

Meal #5
8 - 10 oz. sirloin steak or lean meat
2 cups vegetables
6 oz potato
1 TBS Flax Oil (or oil mix)

Meal #6 (Non Training Days)
10 -oz chicken breast, 2 cups vegetables;
Or: 3 Scoops protein powder, 6 TBS whipping cream, 20-oz water

Meal #6 (Training Days)
1.5 cups cooked rice, 10 oz sweet potato,
1 banana, 1 cup vegetables, 1 TBS Butter or Peanut Butter

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With winter comes bulking up, everybody's favorite part of the year, well maybe not but sure is mine. Learn how to diet for lean muscle mass gains!

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Article By: Alex D Angelo

The winter season has arrived; I hope all of you have a great holiday season. With winter comes bulking up, everybody's favorite part of the year, well maybe not but sure is mine. Nothing like gaining some weight being nice and strong in the gym, and hey you can wear a sweatshirt most of the time so a little bit of extra bulk (fat, but I prefer bulk) is nothing to be ashamed off. However I have diet I follow in such time to avoid gaining to much fatty tissue, as I know how difficult it can be to loose come spring.

Carb Craving

The basic idea is to crave carbs only 3 times a day. I alternate my meals of protein, carbs and low fat with protein, fat & low carbs. The fats I use for the meals including them are mostly EFA's (essential fatty acids) such as flaxseed and sometime I will use monounsaturated fats like olive oil. By following such program it allows me to stay in 10-12% body fat level while simultaneously gaining lean muscle mass. The idea behind this kind of a program is to limit the insulin spikes caused by consuming carbohydrates. While insulin is very anabolic hormone it is a "storage hormone".

It drive much needed amino acids and glycogen into muscle cells, but it also has a tendency to deposit some of the calories into fat cells. By limiting the frequency of insulin spikes we can control the over all fat gain while trying to gain lean muscle mass. The example of such eating schedule would be:


Meal # 1 - Protein, carbs & low fat
Meal # 2 - Protein, fat & low carbs
Meal # 3 - Protein, carbs & low fat
Meal # 4 - Protein, fat & low carbs
Meal # 5 - Protein, carb & low fat
Meal # 6 - Protein, low carbs & low fat.
1st Meal

The first carb meal is great as we are just getting up from a long fast and we have the highest insulin sensitivity first thing in the morning. What that means is that our body needs to produce very little insulin to get the job done of transporting nutrients into appropriate places. I feel that most of the nutrients consumed at thins time will be absorbed very efficiently and not be stored as fat.

2nd Meal

The second carb meal is consumed around lunch; as the insulin sensitivity is still high make the nutrient absorption still very efficient.

3rd Meal

The third meal would ideally be right after your workout. As the insulin sensitivity is high again, we want to feed the body some simple sugars and protein to speed up the recovery as well as replace the used up glycogen from our workout.

Last Meal

The last meal of the day should be mostly protein; we do not want to go to bed with a lot of fat in our system as well as insulin caused by consumption of carbs. However we want to include some fats in the meals, as they will slow down the absorption rate of proteins, by that supporting positive nitrogen balance through out most of the night.

The use of flaxseed oils will keep your overall calories high enough to cause lean muscle tissue growth, and the flaxseed oil contains EFA (essential fatty acids), which are responsible for maintenance of healthy metabolism, hormone production as well as nice smooth skin and healthy hair etc.

I find this system works very well for me, I can usually gain about 1 pound every week or two and I am pretty certain that most if not all of that is lean muscle mass. Remember though it is the off season for most of us, so enjoy the festive foods and have some snacks as this is the best part of the year to indulge in some good tasting foods. If you have most of meals as planed a couple of cheat ones will not make or break your progress. As one guy I know said; "If I eat 42 meals a week and 40 of them are perfectly balanced and health, it is not going to make a difference what I eat the other 2 meals, no matter where they come from and what they consist of". So with that thought go and grab yourself a snack.

Here is an example of the diet I follow when trying to gain lean muscle mass, this will give you some ideas of food combinations as well as what an actual diet like this might look like. You will notice I eat 7 meals a day, but eating 6 meals as outlined above would be fine as well.

 

[IWalkAlone]

Just to give another POV, for most natural athletes there is no advantage to an absurdly high PCF ratio such as the 40/40/20 split mentioned above. The ACSM recommends under 20% of your total calories coming from protein if you engage in vigorous strength training, and research indicates that over 0.8 grams per pound of body weight has no benefit. I tend to agree with what most dietitians will tell you- if you want to gain weight, eat at 500 calories over your BMR, with a safe and effective macronutrient split- something in the area of 20-30% protein, 50-60% carbs, and 15-20% healthy fats. Stick with a good natural multivitamin (not a Centrum or One a Day type) and, as pointed out, make healthier good choices in terms of fruits and veggies. Don't be so hung up on protein- protein alone doesn't make you grow, increasing total calories does.

Edit- after rereading the article above, I would personally not put faith in any of it. For most natural athletes who are no longer beginners, it is difficult to synthesize a pound of muscle A MONTH, but the writer is claiming a pound a week most of which is muscle? False hope to anyone who doesn't know better. Noteworthy, too, is the reliance on flax seed for EFAs with no mention of fish. While flax is a good source of fat, for most people (by most people, yes I mean almost everybody) fish oil is far superior for two reasons. First the EFAs in flax are usually mostly omega 6s, which the average American gets far too much of in his/her diet. Omega 6s should be consumed at about a fourth as much as Omega 3s, and since generally our diets give us plenty, supplementing with an added Omega 6, such as flax, is not necessary. Further, the small amount of Omega 3 in flax is alpha linoleic acid, not the EPA/DHA that fish oil provides and that is advised for heart and brain health.

 

[james.thompson]

Just to give another POV, for most natural athletes there is no advantage to an absurdly high PCF ratio such as the 40/40/20 split mentioned above. The ACSM recommends under 20% of your total calories coming from protein if you engage in vigorous strength training, and research indicates that over 0.8 grams per pound of body weight has no benefit. I tend to agree with what most dietitians will tell you- if you want to gain weight, eat at 500 calories over your BMR, with a safe and effective macronutrient split- something in the area of 20-30% protein, 50-60% carbs, and 15-20% healthy fats. Stick with a good natural multivitamin (not a Centrum or One a Day type) and, as pointed out, make healthier good choices in terms of fruits and veggies. Don't be so hung up on protein- protein alone doesn't make you grow, increasing total calories does.

Edit- after rereading the article above, I would personally not put faith in any of it. For most natural athletes who are no longer beginners, it is difficult to synthesize a pound of muscle A MONTH, but the writer is claiming a pound a week most of which is muscle? False hope to anyone who doesn't know better. Noteworthy, too, is the reliance on flax seed for EFAs with no mention of fish. While flax is a good source of fat, for most people (by most people, yes I mean almost everybody) fish oil is far superior for two reasons. First the EFAs in flax are usually mostly omega 6s, which the average American gets far too much of in his/her diet. Omega 6s should be consumed at about a fourth as much as Omega 3s, and since generally our diets give us plenty, supplementing with an added Omega 6, such as flax, is not necessary. Further, the small amount of Omega 3 in flax is alpha linoleic acid, not the EPA/DHA that fish oil provides and that is advised for heart and brain health.

Thank you.

 

[summer123]

If you can at all, eat don't drink your protein- they plough loads of sugar into it and its just the same old same old, your body will get bored, you will get bored your system will not gain as much as it can from real food.

Chicken, Turkey, Fish, Seafood, Eggs, Beef....all sources of protein and are very easily available. By all means have a shake when your unable to get to real food but the idea of any sort of diet is to maintain at the end of it. You make this much much harder for yourself if you don't learn good portion control and how to moderate your intake when you do eat.

Whey actually comes from milk, comes from dairy. By the method your using, your only getting one type of protein, for health you really need to get a good variety to help your body develop properly and not become lazy.

 

[Typhon]

^^Read the label and don't buy protein powder with added sugar then

And in what way will your body become lazy and not develop properly if your main protein sources come from dairy? Squats and milk has been a formula that has worked for many generations

 

[erstblackbeard]

This post makes me laugh at some of the misconceptions people have. A protein shake is not "full of sugar", go to McDonalds and get a milkshake if you want something full of sugar and little protein. Google "whey biological value" and look at the nutritional content of whey the next time you are in a shop if you don't have some whey protein at home.

The next laughable comment is the one that you should eat no more than 20% of your calories from protein citing the ACSM. If you have heard of "body recomp", there is no way in the world I would be slicing inches from my mid-section and simultaneously gaining strength drug-free on a 20% protein diet.

Part of the reason there is a problem with obesity and related ailments like type II diabetes is due to the high carb/sugar intake coupled with inactivity.

 

[Typhon]

You made me smile there BB

 

[summer123]

Aside from not utilising the protein as well as it would otherwise do if you had a varied diet, your body works best with a variety of protein types, not just one type. Whey=dairy protein.

Look I am not here to make you do anything or to decide for you, I am only trying to help and if you want to eat just dairy protein thats fine, do so. Its just my understanding of protein and the bodies requirements as a result of speaking to a specialist dietition.

 

[james.thompson]

Why does everyone like whey so much?

 

[Typhon]

Aside from not utilising the protein as well as it would otherwise do if you had a varied diet, your body works best with a variety of protein types, not just one type. Whey=dairy protein.

Look I am not here to make you do anything or to decide for you, I am only trying to help and if you want to eat just dairy protein thats fine, do so. Its just my understanding of protein and the bodies requirements as a result of speaking to a specialist dietition.

All I did was ask you to justify your claim, you can't just say that your body becomes lazy if it just gets proteins from dairy produce and not expect someone to ask why.
Would it be OK for me to say that eating too much avocado will make you bleed through your ears and then get angry when someone questions it?
Common perception is often wrong so it's good to question your own beliefs sometimes

And anyway, the OP is also eating steak and PB so not all his protein is coming from dairy.

 

[summer123]

All I did was ask you to justify your claim, you can't just say that your body becomes lazy if it just gets proteins from dairy produce and not expect someone to ask why.
Would it be OK for me to say that eating too much avocado will make you bleed through your ears and then get angry when someone questions it?
Common perception is often wrong so it's good to question your own beliefs sometimes

And anyway, the OP is also eating steak and PB so not all his protein is coming from dairy.

I wasn't angry actually. I was a bit fed up with having to explain things which to me do seem very obvious, maybe its just what I have experienced, what I have been told (by professionals) and what I hear/read over and over, to me its obvious, the body becomes used to what you throw at it if you do the same thing over and over, it does this with food, it does this with exercise, hence variation being the key to most diets and exercise programmes (please don't tell me this is the first time you have heard this...). Eat/drink the same thing every day your body stops working with what it has as well, this is aside from nutrients its lacking, its why its not a good idea to eat just one or two types of food day in day out.

OP is getting an awful lot of protein from Whey and I thought it looked inbalanced which is why I said what I did. What about protein from white meat, from fish, from soya, from eggs? these are all forms of protein that really help the body do what I presume he/she wants from thier diet: build muscle. He asked an opinion and this was mine.

 

[Typhon]

the body becomes used to what you throw at it if you do the same thing over and over, it does this with food, it does this with exercise, hence variation being the key to most diets and exercise programmes (please don't tell me this is the first time you have heard this...).

No it's not the first time I've heard this, but I've also heard that you should drink 8 glasses of water a day countless times but that isn't true either as all medical evidence points in the other direction. What evidence is there that consuming dairy proteins regularly makes your body less efficient at processing them? I'm not saying you are wrong, just that I think you are wrong but I'm willing to be taught otherwise.

Read my sig for my opinion of 'common knowledge', things that are believed because of common perception are very frequently wrong.

 

[jpk89]

Not to beat a dead horse, but it is definitely not a good idea to get the majority of your protein from whey. Whey is the fastest digesting protien and what is not digested is stored (as fat). I would limit shakes to only post-workout and maybe in the morning but I prefer a mix of egg and egg whites. If you're eating more whole foods, your body has the ability to process a much larger amount of protien over a longer time span.

If you dont have the time to make meals a protien blend is better for a more steady release of protein. EAS makes a whey/soy/cassein blend ( not a big fan of soy) and IDS has a read-to-drink protien blend thats tastes great as well.