New to Protein Shakes

[Saintzfan]

I have a few questions about shakes.

First off- I was planning on going to my local GNC to get their opinion and then buy something there, but I wanted some tips here first. I want to lose stomach fat and replace them with abs and have a good, decent but not over-the-top muscular body. What do you recommend I should get then?

Also, when do I take the shakes? Right before the workout? Or if its a post-workout one right after? What's the difference between post and pre?

[Boss Man]

Shakes are bets kept ot the basics. Protein and Carbs and no more than about 5-6 ingredients. pricey ones don't make much of a difference in the long run I believe, you just get results a bit quicker, then pay through the nose potentially for a "feeling", when the results stop coming.

As for protein shakes, theres 3 good times to have them.

1. After a workout.

2. Before Bed

3. Half a scoop with Breakfast.

You can have a shake before workouts, because the Carbs will energise you, the Arginine amino will help you create nitric oxide to dilate the blood vessels and improve oxygen delivery and Aminos like Tryptophan and Phenylalanine help with mood hormone release as do Carbs.

However my belief is such products help to grow and / or repair the muscles, so why drink a shake before a workout and then do things that go against the nature of the product?

If you drink one after workouts, use water, as milk thickens it up, adds more Casein, Calories and Lactose which requires more enzyme production, because the body will produce Lactase to help breakdown the Galactose part of the lactose di-saccharide, all of which could slow it down.

If the taste is not quite right you can add things like a bit of honey, cinnamon, mocha powder, ground ginger, ground nutmeg or vanilla essence as examples.

You could if you want one before bed, add milk and some of the other things if you wish.

[rayshealinghand]

First time poster- but at least in the states GNC are paid commissions and have sales quotas on certain products which may motivate them to guide you in a direction that may not be the best fit.

boss man said it right- from my understanding the only time you really take a pre-workout shake is to boost energy or if you are really concerned about bulking and want additional calories during working out.

I've always taken mine after a workout, with water and sometimes berries.

A simple protein shake is all that is needed, a lot of shakes of a ton of amino acids and other stuff in it. I like organic whey but there are other proteins out there depending on how fast you want it to deliver. If you are looking to loose weight always put in some cinnamon, nutmeg or ginger. I take cinnamon 1 teaspoon every day with a vanilla flavored whey.

I've also read some where that the reason why we are groggy in the morning can be from a drop in blood sugar over night. A small protein shake, celery with peanut butter, could help that.

Just my opinions FYI.

[Boss Man]

Blood sugar is reduced when you awaken, because of the amount of time fasting has occured, after the body has used the nutriients from the previous meal.

[TerryArena]

Hey there,

Welcome to the party! Choosing the right protein shake/supplement for you will depend on your goals. If you're trying to pack on some muscle but lean out at the same time you probably want to look at something like a basic whey protein. You might want to stage your progress though, because achieving size and definition at the same time isn't always easy. That said, maybe choose a protein supplement with additional carbs while you build up some muscle, then revert to a whey protein or casein protein once you're happy with your size and want to get 'cut'.

GNC should be able to point you in the right direction, although they will only advise you on the supplements/brands they have instore (they do have a pretty big selection however). Failing that, visit the CheapUKSupplements blog - they did a good article a few weeks back called 'Protein Comparison: What’s The Best Whey Protein' which might give you a few ideas.

Good luck and keep it up!

Terry Arena

[Alinshop]

I would definitely stay away from GNC unless you want to pay double the amount that it's worth! Try ordering from True Nutrition as they have a ton of flavors to choose from for around $7.00 a pound, plus no fillers!

[Tallgirll22T]

I love GNC, but they have better Gold Standard brand protein powder online. I like to take casein before bed with milk, which also has casein in it. It helps decrease recovery time and keeps you from waking up in the middle of the night starving or with unstable blood sugar.
GNC also has good prices on their store-brand stuff. Their whey protein in the resealable red pouches is handy. I like the banana creme flavor in pancakes or oatmeal for breakfast. By itself it is a little weird, as many whey powders are. The mixed berry is great in water as a fast go-to after a workout. It is especially good if you like to make smoothies because you can add berries and the powder complements it. I also add a tsp or so of ground flax with the mixed berry to my post workout shakes and with breakfast. It is good for muscles, but especially digestion.
Whey is generally considered best for recovery, but studies done in...I think it was Sweden, (ranked one of the highest quality living countries on the Human Development Index), say that too much of your protein coming from whey can put you at greater risk for heart disease.
I try to mix it up. All soy protein I've tried is awful except one brand. This is weird, but the Kroger store brand soy protein isn't bad. I like the soy/whey blend in vanilla; it is really tasty and pairs nicely with whatever I put it in.

As far as milk is concerned, I like 8 oz of almond milk in most of my shakes, or skim milk. Honestly, you want to be getting enough sugar/carbs when you are shredding your muscles along with protein. You may even consider getting some lowfat chocolate milk. It satisfies sweet cravings, contains casein, and also has a great carb to protein ratio!

I think you may even be confusing protein shakes with smoothies. Shakes generally contain only the powder and some milk or water, maybe cinnamon or flax. Take one of these after a workout containing whey, and before bed containing casein for muscle repair and speeded recovery. A smoothie tends to contain a liquid base, protein, healthy fat, and high fiber carbs. Milk has more vitamins than water, so it aids in recovery. Your protein can be a protein shake powder, greek or other nonfat yogurt, or tofu. Healthy fats include natural nut butters, chia, or flax seed. Good carb choices include bananas, berries, and spinach, which are all good for muscles and immune system. These types of smoothies are generally meant more as a meal replacement. If you don't want to replace all or all but one of your meals with a shake, then stay away from smoothies. However, if your midmorning or afternoon snack time falls right after your workout, mixing up a thick and satisfying smoothie may be your best bet.
Good luck!