Protein Shakes - Yes or No?

Darkand

Darkand

Chapter Presidents
Feb 17, 2013
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Bangor, Northern Ireland
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#1
So I've previously been against protein shakes, I've no real founded reason as to why, it just seemed wrong to cram all that concentrated powdered, manufactured stuff in to you and expect the magic to happen.
I saw a programme around this time last year called "The Truth About Sports Products" (actually the reason I started looking in to barefoot running and that led me to Born To Run...). This program slated Protein Shakes and said something like they're pointless and you don't get as much protein as you imagine, and you'd be better of with some chicken (I don't remember the exact details but I never used shakes before and never planned to, so didn't really take it in).
However, I recently bought a pair of Sockwas from Barefoot Britain and with they came a free sample of powdered Whey Protein.
So on Sunday, I went out and ran 13 miles, the furthest I've run barefoot, in preparation for my half marathon on Friday. I totally nailed it by the way! :)
When I got home I was starting to seize up. My usual race report to my wife, started with "I'm going to hurt in the morning". My calves and thighs were aching. However I spotted the Protein shake and thought, "why the hell not!" and slurped a portion down.
This morning I woke up feeling... fine actually. Totally fine! I couldn't get over it! I should have been limping around, hobbling down the stairs and groaning every time I had to walk anything faster than very slow. But I could have nailed another run today!!
Really! I don't know if it was just the world's greatest placebo effect or if the protein actually worked, but I feel epic!
I want to experiment more with it. I don't want to pile on weight or muscle mass, I'm a runner not a lifter but the effects on my recovery was amazing. I'm thinking get a tub and using it after any run over 10miles, to aid recovery.

Anyway in short, has anyone else used protein shakes?
Which ones?
Can you recommend a brand?
Have you had similar results?
Do you like using them or not?
 
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#2
I used to use protein shakes, but after a severe scolding from a friend of mine who happens to be a nutritionist I stopped using it. Too my surprise, nothing has changed for me, which means the protein shake probably wasn't doing me anything special in the first place. My buddy, who by the way is a huge workout buff or gym rat whatever you want to call it, told me most of that stuff you just poop out and your body doesn't absorb anyways. He said it's better to just eat whole foods to get your protein. I don't know all the ins and outs of the body and what it can and can't absorb, but I can honestly say there has been zero change from me getting rid of the protein shakes. Instead I eat an all fruit breakfast, a small healthy lunch consisting of a small portion of meat and some veggies, and then at dinner I can let myself slide a little as long as I stay in my calorie zone (I really watch my calories and my caloric needs which changes daily depending on what I do for the day). I don't mean I go out and eat a cherry cream cheese pie for dinner if that fits in my calorie needs for the day either, just I can eat maybe a little pasta or have a beer with dinner. I've found for me that as long as I eat relatively healthy and watch my calories, I get all the protein I could possibly need even though I run and lift weights 4-5 days a week. Now, maybe there was something else that your body needed in that protein shake, or that you mixed the protein shake with that helped your legs, but unless you really don't take in much protein normally, it probably wasn't the protein in the shake that helped you.
 
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#3
@NickW Thanks for the thorough reply! I appreciate it. That reinforces my previous belief that they're overpriced sports goods taking advantage of consumerism etc.
I want to compare it to a grilled chicken breast. I'll cook it before my run and eat it straight after and see if there's any difference. I just can't get over how "not in pain" I am right now!
I wonder what else is affecting the improved recovery time or was it coincidence or the placebo effect.
 
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#4
If I feel the need for some extra protein, I just eat some eggs, usually a couple hard boiled eggs with soy sauce.
 
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#5
I also noticed quicker recovery, when I have a protein drink post-workout for replenishment. I like the Nutrabio whey protein isolate, because I can mix it in water (tastes slightly like skim milk). Nutrabio WPI is pure protein without all the fillers that most companies use. I don't have the appetite for other forms of protein, such as eggs or chicken after a workout. I also usually have a bagel along with it for carb replenishment. For simplicity, I have a meal replacement bar with 30g protein for breakfast and lunch, and some fruit. (No need to refrigerate my lunch bag!) Salad with turkey at night. More fruit. I used to cook quite a bit, but decided to take a break for a while.

5lb bucket runs $0.66 per 28g protein serving.
www.nutrabio.com/Products/whey_protein_isolate.htm
 
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#6
don't eat for up to an hour, at most, after your workout. it will stop your body from burning fat. 1/2 to hour is optimal time for intake.
 
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#7
I wake up feeling fine the day after any workout, 20 miler(usually followed by a 6 miler the next day at normal pace), 9 miler with 5 mile speed work(speed is relative), race day effort, it doesn't matter. Real food works for me, no need for anything processed. But for me, real food is a lifestyle, not just a recovery option so your mileage may vary.
 
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#9
No for me. I used to drink the Hammer Recovery mix after hard efforts but it got too expensive. As for the cheaper shakes, I question the quality of the protein sources like whey. I don't notice any difference in soreness since I stopped the recovery drinks. As for my achy joints, I continue to take some supplements and I try to up my good oils. Might try the egg trick myself. I certainly have a good source for those.
 
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#11
Sid said:
If you want to read some scientific articles, try the Journal of the International Society of Sports Nutrition.
http://www.jissn.com/mostviewed/30days
Click to expand...
Wow, some great studies there. Lovin the studies with the marines. Half getting a placebo, half a protein shake. The reduction in medical visits was crazy.
I've gathered only use the protein supplements after intense exercise to take advantage of much improved recovery. Taking it all the time, especially when not exercising can cause kidney problems and bone problems like osteoporosis.
Plenty of reading there. I'm gonna have a good read of the rest of the studies. The more I understand about it the better!
Thanks for the link!
 
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#12
For the hard boiled eggs, I like to cut them in half and put the soy sauce on the yellow yolk part so it isn't so dry. The white part doesn't soak up very much soy sauce unless I make tea eggs.
 
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#13
spoonerweb said:
For the hard boiled eggs, I like to cut them in half and put the soy sauce on the yellow yolk part so it isn't so dry. The white part doesn't soak up very much soy sauce unless I make tea eggs.
Click to expand...

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.
 
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#15
Longboard said:
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.
Click to expand...
Brilliant. 6 eggs is quite a shot of protein too by the sounds of it. I'll give it a go!!! There's going to be a lot of experimentation around protein as recovery here! Thanks for the tips! :)
 
#16
Longboard said:
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.
Click to expand...

I am going to disagree here board but the yolks have very valuable nutrients(particualrly for runners) than just fat and cholesterol. Adjust the serving size before reading.
http://nutritiondata.self.com/facts/dairy-and-egg-products/117/2
 
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#17
spoonerweb said:
For the hard boiled eggs, I like to cut them in half and put the soy sauce on the yellow yolk part so it isn't so dry. The white part doesn't soak up very much soy sauce unless I make tea eggs.
Click to expand...

spooner, if the eggs are too dry then you're cooking them too long. Just sayin'
 
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#18
Barefoot Dama said:
I am going to disagree here board but the yolks have very valuable nutrients(particualrly for runners) than just fat and cholesterol. Adjust the serving size before reading.
http://nutritiondata.self.com/facts/dairy-and-egg-products/117/2
Click to expand...
No disagreement Dama, as I said " the yolks are mostly fat, other nutrients, vitamins, and some protein."

My intent was to show that if you are adding eggs to your diet in an effort to introduce more protein, the lowest calorie/lowest fat way to do it is to use egg whites rather than whole eggs.
 
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#19
Longboard said:
No disagreement Dama, as I said "the yolks are mostly fat, other nutrients, vitamins, and some protein."

My intent was to show that if you are adding eggs to your diet in an effort to introduce more protein, the lowest calorie/lowest fat way to do it is to use egg whites rather than whole eggs.
Click to expand...

Alright then, but whole eggs are soooo tasty :hungry:
 
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