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Our tech team has launched updates to The Nest today. As a result of these updates, members of the Nest Community will need to change their password in order to continue participating in the community. In addition, The Nest community member's avatars will be replaced with generic default avatars. If you wish to revert to your original avatar, you will need to re-upload it via The Nest.
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NMR Fitness Question
I met with a trainer the other day and he recommended I start making whey protein shakes either as a meal replacement or for a post workout snack.
Do you think it's a waste of a protein shake if I make one for a lunch instead of after I workout later? Or should I wait and use it after my workout tonight?
Edit: He seemed to put more stress on using it after a workout, so that's why I'm wondering if it would be wasted on using it as a lunch.
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Re: NMR Fitness Question
Every time I have seen protein shakes recommended, they are recommended to be used as close to immediately after the workout as possible.
That being said, I think the concept of protein shakes is a bit questionable, but I am not the norm on this...
Do you currently track your food intake? SparkPeople or similar sites help you track your calories, protien, fat, carbs, etc. I wouldn't go adding protein shakes or any other supplement unless you know exactly what your dietary intake already consists of.
Besides, protein shakes (especially the pre-made ones) tend to be full of junk and are high in calories. You'd probably be better off having some turkey and cheese rollups or something unless your diet is a total disaster...in which case, fix your diet, don't add crap to it.
I have a pretty healthy and balanced diet now, but I'm trying to lose weight that has been stuck there since LO came. So that's when he recommended having a protein shake after a workout, something about 'keeping the furnaces going' his metaphor for my metabolism.
Is the general consensus that a turkey roll up would be the equivalent but healthier?
Keeping the furnaces is meant to keep your metabolism going. New studies are showing it's better to eat 3 smaller meals and 2 snacks throughout the day, as opposed to just 3 square meals. Eating every couple of hours will keep your stomach working, can help with indigestion/heart burn, and helps keep you from binge eating after being hungry too long.
I would rather eat a turkey roll up. But I do agree that you should eat something, some sort of protein after a work out. I can't really stomach food after my run, I will have a bit of pickle juice(salt is good to replace what you lost) and a glass of chocolate milk or maybe some meat and cheese.
*edited for clarity*
I would not recommend eating a protein shake as a full-on meal replacement unless you are just in THAT much of a hurry that you don't have time to make food. Keep in mind that MOST protein shakes have sucralose (splenda), truvia, aspertame (less of this one now..mainly the first two) as an added sweetener, so I'm already against most premade protein shakes... Whey Protein is great and can be added to things (I get it added into my nonfat lattes at Starbucks
) but the added extra stuff that's thrown into those premade things are just... meh...
What brand are you using and what's the caloric content?
Are you food logging to make sure you're getting enough calories on the days you work out (or to make sure you're not going crazy overboard)?
Also, female bodies usually can't process more than about 20-30grams of protein an hour. If you get any more than that your body will 1. store it as fat to use for later or 2. Pee it out (which puts some strain on your kidneys/liver to process that extra stuff). Even if you are doing a CRAZY lifting day at the gym, you won't need more than that post workout. Which means you CERTAINLY don't need it as lunch when you're not doing anything extreme...
I picked up the Target brand Whey Protein, it's 140 calories and 25g of protein. I mixed it with skim milk and instant coffee today, it's was like a coffee mocha mmmmm... And had it with an orange.
I am counting calories and food intake, I'm working out 6 days a week and eating 4 small meals and 1 snack a day. On days that I do a workout I'm having a post workout snack which I'm currently trying to find balance with, whether it be a whey protein shake or something else..
I agree with all of this. You really have to be carefull when it comes to protein shakes and trying to loose weight. If you use them wrong, they basically become a weight gainer.
Glad that you do a bunch of small meals instead of 3 large ones. It's a nice trend to see people pulling more and more away from that "old way" haha...
What are you doing in your work outs? Do you have a Heart Rate Monitor to check how many calories you're burning during your workouts? My week looks like:
M-Body Step and 2 yoga classes
Tu- Pump(weight lifting) and Combat
We- Step and yoga in the morning, crossfit and yoga in the evening
Th- Combat and Pump
Fri- Runing and core class
Sa- yoga and crossfit
Su-left overs (my day to do lifing for whatever muscle group I feel didn't get worked enough this day . Sometimes this may become a rest day if I'm too sore :P )
I burn about 1,000-1,500 calories a day at the gym and don't touch the protein shakes or refined grains but still find ways to make up those calories.
It's totally possible, but, again, you have to do what works for YOU. Everyone is so different and if you have a go-go-go life that you feel this is the only way to fit in that extra protein, then that's what's best for you. And don't let anyone guilt you out of it. I WOULD suggest, however, that you consider getting plain old whey powder (no additives) and make your own protein bars. I DO do this. I make protein bars with oatmeal, almond butter, (sometimes whey), flaxseed, etc for a quick grab-and-go thing that feels more filling than the shakes
Wow you're active! :-)
Mine isn't quite as disciplined.. I typically do about 45 minutes at the gym 5 days a week. I'm also starting the Couch to 5K program (my first 5k in July) and I do that in addition to the time at the gym. When I'm at the gym it depends on the day but sometimes it'll be 40 minutes cardio with an extra 15 for mat exercises, and other times it's only 15 minutes cardio and 30 minutes strength training. On days that I'm not at the gym we'll go for a walk/job (about 2 miles) or a bike ride (anywhere from 1-7 miles) and I also try to fit in at least two exercise videos a week, on whichever day I have more energy. Really no rhyme or reason to my schedule... it's just whichever days it works out.
As for eating, my day sort of looks like this.
Bfast: Cornflakes w/raisins and sunflower seeds and skim milk.
Mini Lunch: Pretzels, yogurt, apple or orange
Mini Lunch 2: Leftover from night before, like a piece of grilled chicken and some veggies.
Post workout snack: This is what I'm struggling with but today it was skim milk mixed with choc whey protein and instant coffee. Yummy but not sure it's the right choice.
Dinner: Some sort of protein on a salad.
And today I walked/jogged two miles and did a 30 minute pilates video.
I'm still on the fence with the protein products. The personal trainer at the gym recommended one for post workout, but I agree that a turkey roll up would be a less processed option... I just don't know which would work better for my body.
Take the time to figure it out.
It's not something you'll learn in a week. Maybe spend this month using the protein shake post work out. Then next month switch to some sort of deli meat whatever... and see which month you felt more.. energetic post work out, or which month you felt the most filled and satisfied.
It does sound like the carbs are going to help you more than the protein with your work out schedule, but It's all trial and error. I've been food logging forever and still playing with my caloric intake to find the golden number for my bod.
ETA: It sounds like you have a great diet overall. The post workout is a small portion so try not to stress it too much
Also, how do you feel after your breakfast? Completely filled? Do you mix that up at all? It's amazing how much more energy I have at the gym later on, based on what I ate for breakfast (and I am NOT a breakfast person so this is always hard for me to accept haha)
Also, since you eat yogurt right before your work outs, something you could add in is pumpkin puree.. If you like pumpkin, it makes nonfat plain/greek yogurt taste like mushier pumpkin pie... mmm.. so good.. and it has 12g carbs with 2g protein.. PERFECT for a right before a workout..
It's actually the most fulfilling breakfast I've ever tried, I love it! I eat brekfast about 7:45 and I don't start to feel hungry until 11. So I haven't mixed it up for a couple weeks, once I get bored I'll probably mix it up a bit. Unfortunately I'm at work in the mornings so when I have my peak energy I'm at work.. but I push through it most days! I think I'm just going to take it all slow, and if after a couple weeks I don't see the results I'm looking for I'll shake it all up.
Thanks for taking the time to help me :-) I've been hanging on to this 'baby weight' for almost two years now. It's time to get it off!!!
Oh good to hear that your breakfast is working for you!
I'm one of those people that can eat the exact same thing every, single day for a year and not get bored of it.. lol
GL on the "baby weight"
No problem.. I have become a bit of a health/fitness nut so it's nice to use all this info in my head for something O.o hehehe