Protien Shakes??

[Pinky56]

Has anyone tried ISOPURE (BRAND) protien shakes? (saw it at GNC) What are your thought about protien shakes in general? Any reccomendations for other brand shakes??

[Boss Man]

Basic rules of Proteins shakes.

1. Whey or Soy Concentrate, are a bit cheaper than isolate, but don't digest quite as well, though well enough. They're usually about 70% Whey, 30% Casein.

2. Whey or Soy Isolate, is slightly purer and better filtered. Ratio is roughly 85% Whey, 15% Casein.

3. If you don't buy one with Carbs, add your own to help create an Insulin spike, to assist protein synthesis. You can use something like Crushed Oats, as they help elevate Glycogen and Bloodsugar. Simple Carbs only elevate Bloodsugar really, but you could mix a bit of Honey in with the shake itself for taste.

4. Don't mix with Milk use Water. Mixing with Milk, increases Viscocity, Casein content, calories, and enzymatic reactions, all of which could potentially slow down absorption.

5. If you buy a Carbed one, you can get ones with Maltodextrin in or Waxy Maize Starch, which are two good ones, or use custom sites, like Trueprotein or Myprotein, if you want a mix your way.

6. If you have minor taste issues, use stuff like Honey and / or ground Ginger and / or ground Nutmeg, and / or Cinnamon and / or Vanilla Essence and play around with the amounts until you get a better taste sensation.

7. If it costs quite a bit more than a basic powder, on a size to size comparison, or is loaded with ingredients you aren't sure of, then forget it. The jacked up cost and any possible risk to health long-term, or short-term, or even in conjunction with meds, isn't worth it. These things are pretty much all hype and no point. A basic powder will suffice probably 99.99% of the time, even for 190lb+ guys. The ones that see past the marketing hype and flowery descriptions of costlier stuff that is.

8. Usage. 1 after workouts, maybe before bed, optional, or half a scoop with Breakfast to boost Protein intake. Optional.

If you're eating a meal within 1hr of a workout, no need to have any, except maybe about 1/4 of a scoop approx, to kickstart the recovery process. I do that sometimes, depending on the day in question.

[Pinky56]

Thank you so much Boss Man for your great advice, Very much appreciated!!

[mail2kanika]

Quick question here...I take whey protien shake after workout and per that shake I consume 24g of protein per scoop...I take around 1 and a half scoop. An hour or so later I take breakfast which 2-3 egg whites or chicken sausages.

During full day for protein I eat peanuts (suggetsed by les) and most of lunch is veggies with bread..I try to include mushroom and beans for protien. I feel regular meals doesn't give me enough protien...but only a very small amount.

I only eat chicken in non veg and that also not daily..

question is...taking another scoop of protein shake before bed is good? I got to bed around 11 PM..and will that be too much protein? I do weights in the gym 3 days a week... goal is to loose weight but I dont want to look highly muscular also..

Sorry if thats a funny question...

[Boss Man]

Firstly, I won't accept the apology as it's not necessary. Plus I don't want to be rude to you .

Secondly due to Womens Testosterone levels, getting highly muscular is notoriously hard. Most muscular females who weigh anything over 145-150lbs, will be on prohormones and Steroids, and most Women have Tesosterone levels in the region of 45-90 ng/dl, (Nanograms per decilitre of Blood), a Nanogram being a billionth.

For men it's usually around 350-1,000 ng/dl. Anything less than 350, promotes increased Heart attack risk.

Protein before bed can promote anti-catabolism. Whey will give you roughly 3 hours muscle protection, in a goodly amount of course. Casein around double that, as Casein is 8 calories per gram, Whey 4.

Mushrooms and Beans are good Protein providers. Also Mushrooms are roughly 50/50 Protein to Carb ratio, so they're good to go. You may find Lentils are too your liking too, but they are very caloric, so if you did, no going nutso with them.

[mail2kanika]

Thanks Bossman...that makes sense.

But let me re-phrase question...is it advisable to take prtoien shake twice a day? I take one in the morning after workout (around 9 AM)... work hours are really 10 AM to 10 PM (not officially but I end up working that much )...given weight I am suppose to take over 118 gms of protien a day, 37 gms of fat and carbs 197 gms. So is it advisabe to have another scoop later in the day and 4 hours before going to bed?

Given diet I only get close to 45-50 gms of protien a day...

I work out almost 1 hour 20 minutes 5 days a week for last 3 months...and I posted this in one of other posts in open chat that I am not seeing any good weight reduction...only 2.5 Kgs so far..

Also will protien shake have any adverse effects...I plan to start a family in the next year or so (which is why I want to get in shape as well )

[cassiegose]

If you can get adequate protein from whole foods then thats best. However if you find that you can't get enough protein through whole foods then a protein shake is ok... not the best but better then not getting enough protein in opinion.