Protein Shakes - Yes or No?

[Sid]

So, would you recommend having a glass of it after every workout, or only after particularly intense ones, like a long run, or after deadlifts?

These articles should answer your question.
http://www.jissn.com/content/10/1/5
http://www.jissn.com/content/9/1/54
http://www.jissn.com/content/4/1/8

"High-quality protein dosed at 0.4–0.5 g/kg of LBM at both pre- and post-exercise is a simple, relatively fail-safe general guideline that reflects the current evidence showing a maximal acute anabolic effect of 20–40 g. For example, someone with 70 kg of LBM would consume roughly 28–35 g protein in both the pre- and post exercise meal. Exceeding this would be have minimal detriment if any, whereas significantly under-shooting or neglecting it altogether would not maximize the anabolic response."

Personally, I'm finding that having carbs and protein immediately after any workout to be helpful for me. Otherwise, I feel a bit hungry and run down. I have to eat eventually anyway, so I might as well eat when it might be physiologically advantageous. I've tried eating before exercising, but that makes me burp, and that's not good while swimming.

But I would like to work in more agility stuff eventually.

I'd be concerned about injuries when people engage in agility sports, specifically lateral movement, particularly as people age, due to sudden acceleration/deceleration.

 

[Bare Lee]

These articles should answer your question.
http://www.jissn.com/content/10/1/5
http://www.jissn.com/content/9/1/54
http://www.jissn.com/content/4/1/8

"High-quality protein dosed at 0.4–0.5 g/kg of LBM at both pre- and post-exercise is a simple, relatively fail-safe general guideline that reflects the current evidence showing a maximal acute anabolic effect of 20–40 g. For example, someone with 70 kg of LBM would consume roughly 28–35 g protein in both the pre- and post exercise meal. Exceeding this would be have minimal detriment if any, whereas significantly under-shooting or neglecting it altogether would not maximize the anabolic response."

Personally, I'm finding that having carbs and protein immediately after any workout to be helpful for me. Otherwise, I feel a bit hungry and run down. I have to eat eventually anyway, so I might as well eat when it might be physiologically advantageous. I've tried eating before exercising, but that makes me burp, and that's not good while swimming.


I'd be concerned about injuries when people engage in agility sports, specifically lateral movement, particularly as people age, due to sudden acceleration/deceleration.

Thanks, I'm like you, I prefer 2-3 hours of fasting before exercise. I want all the blood in the muscles, and don't appreciate any rumblings, especially on runs.

For agility, I was thinking more in terms of training that actual sports, but if one is properly conditioned, I don't see any problem with playing sports until the Grim Reaper Ref sounds the buzzer.

 

[migangelo]

you don't stop playing because you get old, you get old because you stop playing.

f the grim reaper. he can wait.

 

[scedastic]

I've tried eating before exercising, but that makes me burp, and that's not good while swimming.

I burp a lot while I swim, even if I haven't eaten since the night before. Not sure if I do as much while engaged in other activities but I just don't notice because the bubbles aren't involved.
In any case, it's a nice way to punctuate a lap.

 

[Sid]

I burp a lot while I swim, even if I haven't eaten since the night before.

I noticed that I was swallowing air while swimming, and I've managed to cut it down a lot. It helped a lot when I got better at breathing, so I wasn't gasping for air all the time.

 

[Sid]

For agility, I was thinking more in terms of training that actual sports, but if one is properly conditioned, I don't see any problem with playing sports until the Grim Reaper Ref sounds the buzzer.

In my post, I was thinking that in my late 70's, I'd try to be a bit more careful. However, if you're still ballin' at that age, then more power to you!

 

[inakilt]

If it's protein you're after just throw away the yolks. Eggs are relatively cheap, and while the whites are pure protein with zero fat or carbs, the yolks are mostly fat, other nutrients, vitamins, and some protein.
A typical egg is 17 calories of white, 60 of yellow, but although the white has 4 grams of protein, the yolk only contains a measly 2.7 grams.
Since I get enough fat from plenty of other sources, I toss the yolks and just eat a whole bunch of whites.
I love the taste of yolks, but for the calorie bang for the pleasure they're just not worth it to me.
Six whites or or 1.3 whole eggs? Same calories, but 24 grams of protein vs 8.71. And despite the blandness, my hunger is better satisfied by 6 whites than 1.3 wholes. I do spice the whites up with other healthy stuff though, that makes 'em nice & tasty! And if you take the time to separate and then fry on a non stick pan w/o oil, adding mustard makes your omelette or over easy LOOK whole while also imparting a slippery mouth feel as well.

While in the case of most store bought eggs that is true (you did say typical), it is not necessarilly so with natural free range eggs. We live on 7.5 acres, and have a flock of 6 free range Buff Orpington hens that give us on the average of 4 large to extra large brown eggs a day throughout the year. They eat a diet that is high in natural protiens (i.e grasshoppers and other bugs). Last year I was curious as to the nutritional value of our eggs so I took some to our county agricultural agent for analysis, as it turns out our eggs are much higher than what you have stated above. His tests revealed that our yolks alone contain on the average of 4.5 grams of protein, while the whites are more in line with your numbers. They are considerably lower in cholesterol than store bought eggs as well. This is evidenced by the significantly "oranger" color of the yolks.

Another side benefit of raising our own chickens, but not germaine to this discussion, is that thay have significantly reduced our tick and Japanese beetle population. I installed a Japanese beetle trap on the outside of my henhouse, and the trapped beetles end up in a pan of water inside the house, and the hens just eat them like candy. This has also helped to increase the yield of our vegetable garden, and fruit trees, all without the need for chemical fertilizers.

 

[Bare Lee]

Personally, I'm finding that having carbs and protein immediately after any workout to be helpful for me.

Well, now that I'm running first thing in the morning, the protein shakes are really coming into their own. I have the shakes right afterwards, and I still get to have my IPA after my afternoon strength-training. The best of both worlds!

I've just ordered a bunch of the Nutrabio for when my current 2-lb canister runs out.

Here's a handy little device I bought to mix the powder in with my almond milk:

http://www.amazon.com/gp/product/B001D8U9JK/ref=oh_details_o08_s00_i00?ie=UTF8&psc=1
Works pretty well. Not pictured, for some reason, is the little mixing bowl/glass that comes with it. The mixer sits right on top the glass's lid so you don't have to hold the mixer while it mixes. Gets rid of most lumps.

 

[Sid]

I've just ordered a bunch of the Nutrabio for when my current 2-lb canister runs out.
Here's a handy little devise I bought to mix the powder in with my almond milk:
http://www.amazon.com/gp/product/B001D8U9JK/ref=oh_details_o08_s00_i00?ie=UTF8&psc=1

I think that you'll like the Nutrabio. I don't have any problems mixing it in a shaker bottle. To prevent clumping, I fill the bottle with about a quarter inch of water, before adding the powder, then filling it up the rest with water. I don't know about almond milk though.