Author Topic: protein powder  (Read 4016 times)

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flyingthunder

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protein powder
« on: October 12, 2012, 06:01:45 pm »
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Hey guys Im thinking about getting myself some protein powder. In my normal nutrition I get like 100g of protein is that enough for an atlethe ?
And an other question is it necessary to buy whey ? cause as a student I don´t have that much money...
current vertical: 32.5 inches
longterm goal: 35 inches
shortterm goal 120kgx5 squat
squat: 5x105kg
size: 6,1 weight: 77kg

MrBig

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Re: protein powder
« Reply #1 on: October 16, 2012, 08:06:10 am »
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Is it a MUST to have whey ? NO! But can you really get that much protein through food ? I prefer to get at least 2 gramms per kg of pure protein..Of course not on all days. But you need to figure out what your goals are,how much kcal do you spend etc...And honestly if you want to get the same amount of protein as "animal" protein ( chicken etc) and whey protein powder ,getting raw and real stuff is much more expensive. So the best thing to do is to get a combo of those two... :)
Quit,quit? Ha that is not even in my vocabulary. - KG

http://www.adarq.org/performance-training-blog/an-introductory-block/ -->can't wait to start it!

LBSS

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Re: protein powder
« Reply #2 on: October 16, 2012, 10:17:53 am »
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Is it a MUST to have whey ? NO! But can you really get that much protein through food ? I prefer to get at least 2 gramms per kg of pure protein..Of course not on all days. But you need to figure out what your goals are,how much kcal do you spend etc...And honestly if you want to get the same amount of protein as "animal" protein ( chicken etc) and whey protein powder ,getting raw and real stuff is much more expensive. So the best thing to do is to get a combo of those two... :)

of course you can get enough protein through food. as MrBig said, sort of, a good rule of thumb for minimum protein intake if you're working out regularly is one gram per pound of lean body mass, or 2.2g per kg of lean body mass. say you're 175lbs at 11% bf. oh, hey, that sounds like me. that's 155lbs of lean body mass.

Quote from: meals
breakfast: 4 eggs, 2 cups milk = 67g protein
lunch: chipotle burrito with chicken, beans, cheese, sour cream = 60g protein, 100000000g of deliciousness
dinner: 8 oz. beef, 2 cups milk = 66g protein

total protein = 176g, you've met your requirement for the day

also, whey protein is animal protein. it comes from a fucking cow. whey is nothing more or less than a convenient and inexpensive way to add more protein to your diet. i rely on it more than i should, personally.

also, don't bother with whey protein isolate or fancy shit like that. plain old whey protein concentrate is fine.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

MrBig

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Re: protein powder
« Reply #3 on: October 16, 2012, 11:31:22 am »
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Quote
don't bother with whey protein isolate or fancy shit like that. plain old whey protein concentrate is fine.

Yes don't get carried away with cool marketing with six pack abs huge guys on the whey protein claiming all sorts of stuff. The craziest thing I saw recently is "BEEF PROTEIN ISOLATE"  :o Haha....They claim all sorts of shit and then they put jellow ( not sure if spelled it right) but they put that instead of actual beef.
Quote
whey protein is animal protein
7

This is very important to remember. And  I actually tried natural whey it tastes so bad you would not believe it... :)
Quit,quit? Ha that is not even in my vocabulary. - KG

http://www.adarq.org/performance-training-blog/an-introductory-block/ -->can't wait to start it!

flyingthunder

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Re: protein powder
« Reply #4 on: October 17, 2012, 09:42:34 am »
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ok if I should take about 2g per kg of bodyweight I defently need some protein powder. Cant do that with normal nutrition :D I get about 25g at breakfast 30-40g at lunch and 30-40g for dinner in between that meals I´m drinking about 0.75l of milk per day and take some other snacks
But whey is to expensive for me as a student. On which things I should take a look when I´m buying proteinpowder ?
current vertical: 32.5 inches
longterm goal: 35 inches
shortterm goal 120kgx5 squat
squat: 5x105kg
size: 6,1 weight: 77kg

MrBig

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Re: protein powder
« Reply #5 on: October 17, 2012, 10:09:46 am »
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But whey is to expensive for me as a student.
Find a part time job,save some money, don't waste it on alchocol and crappy stuff.

Quote
On which things I should take a look when I´m buying proteinpowder ?

There are a few stuff you should now before buying a whey protein. There a GOLD STANDARD and Elite Standard. Gold standard is much more expensive but also better. For example I now have elite standard muscle tech whey protein and I bought it for pretty cheap $ and its fine,but if you want to get fancy ( because you are a student you probably will not, I am a student too ) then get gold if you can.

Also the % of whey is important. You have whey's that offer 70 % and 80 % and at the end of course 100 %. The best ones are of course with 100 % of pure whey but also they cost the most money usually. Also they will give you probably some extra content in the whey like bcaa glutamin and stuff so that will pump up the price a bit too, so make sure to search for just whey without anything else.

That is pretty much it so I would aim for 80% of whey protein , elite standard.
Quit,quit? Ha that is not even in my vocabulary. - KG

http://www.adarq.org/performance-training-blog/an-introductory-block/ -->can't wait to start it!

flyingthunder

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Re: protein powder
« Reply #6 on: October 17, 2012, 10:28:51 am »
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and other powders are that much worse than whey ?
current vertical: 32.5 inches
longterm goal: 35 inches
shortterm goal 120kgx5 squat
squat: 5x105kg
size: 6,1 weight: 77kg

entropy

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Re: protein powder
« Reply #7 on: October 17, 2012, 11:08:18 am »
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This is very important to remember. And  I actually tried natural whey it tastes so bad you would not believe it... :)

I had that stuff for years. I've had about 60kg of that stuff in the last coupla years. Wow that's a lot. You get used to the taste. But I got tired of it eventually. I've switched to flavoured whey. It just tastes so much better it's like having a delicious treat, and cos they're usually low carb or whatever it's no big deal. I have three different flavours atm, all WPC. strawberry which i love (breakfast), choc mint (which sucks really), and banana (which is great).

Pros of natural whey are it's cheaper, you get slightly more protein per unit weight (cos there is no additives for flavouring). And you can choose your own flavour by adding stuff to it if you're into making shakes. I used to do the whole blender thing, throw stuff in there, icecream, fruit etc. It's fun for a while but I kept breaking my blenders and fuck that noise. Most of the time I just had it unflavoured though because it's inconvenient to make a smoothie before rushing off to work or before gym or after .. Now i just use a blender bottle with flavoured whey, takes seconds to prepare and it's easy to clean and there is nothing to break. I don't even use that wire ball thing, just shake it hard and ready to go.

i'm with LBSS i live on whey. I take 3 scoops a day. Sometimes I take 2.5 another times I take 3.5 but most days it's 3. If i'm a scoop light than usual i'll have trouble with hunger.

I'm similar to you guys in that my lbm is around 150lb .. so I don't need a huge amount of protein, aim to get 150g a day. morning -  3 whole eggs, whey shake with 1.5 scoop in the morning in 300-400mL lowfat milk. Preworkout and post workout i'll have 300mL low fat milk with 1-1.5 scoop of protein each. And then a bit of meat for dinner (~20-40g protein). And that's it.

Back in teh day i used to eat a lot of protein 200g+ but that was stupid and wasteful and i didn't know better. I am more discerning about my choice of nutritional advice nowadays.

TLDR: get natural whey if you are a student and don't care about taste. it's cheap, easy and good way to a good quality protein supplement in your diet.

sorry for writing an essay
« Last Edit: October 17, 2012, 11:40:03 am by entropy »
Goals: Cutting to 6-8% bodyfat

LBSS

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Re: protein powder
« Reply #8 on: October 17, 2012, 12:02:34 pm »
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ok if I should take about 2g per kg of bodyweight I defently need some protein powder. Cant do that with normal nutrition :D I get about 25g at breakfast 30-40g at lunch and 30-40g for dinner in between that meals I´m drinking about 0.75l of milk per day and take some other snacks
But whey is to expensive for me as a student. On which things I should take a look when I´m buying proteinpowder ?

yes you can. but whey is as cheap or cheaper per gram of protein than almost any other protein source. gold standard and elite whatever that mr. big mentioned i'm sure are fine, and he's right on about making sure there are as few additives as possible. kingfish has a good hookup for WPC, can't remember what it is. i buy mine in bulk from truenutrition.com. comes to about $8/pound, shipped. i get vanilla with no sweeteners or any other additives. it's high-quality and mixes deliciously in smoothies and chocolate milk. i even put it in oatmeal from time to time.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

entropy

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Re: protein powder
« Reply #9 on: October 17, 2012, 12:09:32 pm »
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Right, it's cheaper per gram than other sources. If you buy bulk and go for the unflavoured kind it works out the cheapest. A student on a budget i'd def go with bulk unflavoured wpc. Provided you can stomach it and don't mind the taste. And flavoured WPC isn't too expensive either if you buy it in bulk although it's obviously more expensive than unflavoured.
Goals: Cutting to 6-8% bodyfat

MrBig

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Re: protein powder
« Reply #10 on: October 17, 2012, 01:03:22 pm »
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Totally agreed. :) Very good posts guys!
Quit,quit? Ha that is not even in my vocabulary. - KG

http://www.adarq.org/performance-training-blog/an-introductory-block/ -->can't wait to start it!

flyingthunder

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Re: protein powder
« Reply #11 on: October 17, 2012, 01:50:44 pm »
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ok thank you guys I´m going to look out for some whey
Hopefully I find something not that expensive For the whey i´ve seen you pay here in my country around 25€ per kg -.-
current vertical: 32.5 inches
longterm goal: 35 inches
shortterm goal 120kgx5 squat
squat: 5x105kg
size: 6,1 weight: 77kg

LBSS

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Re: protein powder
« Reply #12 on: October 17, 2012, 02:10:49 pm »
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Right, it's cheaper per gram than other sources. If you buy bulk and go for the unflavoured kind it works out the cheapest. A student on a budget i'd def go with bulk unflavoured wpc. Provided you can stomach it and don't mind the taste. And flavoured WPC isn't too expensive either if you buy it in bulk although it's obviously more expensive than unflavoured.

basic flavors are free at trueprotein.com. just sayin'.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

fast does lie

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Re: protein powder
« Reply #13 on: October 30, 2012, 03:54:11 am »
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ok if I should take about 2g per kg of bodyweight I defently need some protein powder. Cant do that with normal nutrition :D I get about 25g at breakfast 30-40g at lunch and 30-40g for dinner in between that meals I´m drinking about 0.75l of milk per day and take some other snacks
But whey is to expensive for me as a student. On which things I should take a look when I´m buying proteinpowder ?

yes you can. but whey is as cheap or cheaper per gram of protein than almost any other protein source. gold standard and elite whatever that mr. big mentioned i'm sure are fine, and he's right on about making sure there are as few additives as possible. kingfish has a good hookup for WPC, can't remember what it is. i buy mine in bulk from truenutrition.com. comes to about $8/pound, shipped. i get vanilla with no sweeteners or any other additives. it's high-quality and mixes deliciously in smoothies and chocolate milk. i even put it in oatmeal from time to time.

which one are you talking about?

http://www.truenutrition.com/c-54-proteins.aspx
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

LBSS

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Re: protein powder
« Reply #14 on: October 30, 2012, 08:54:52 am »
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custom blend, 100% high-grade WPC, no additives, vanilla flavor, $5.99/lb. with shipping, for 10 lbs that comes to about $75.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses