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Protein shake confusion !!
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You need protein and calories to grow and women don’t really have enough testosterone or the genetics to get massive.
You’ll often hear men saying they’re on a bulk. This is the phase were they’re eating loads of protein and CALORIES to get big. They’ll then cut calories to lean out and show the muscles they’ve been feeding.
Don’t eat more than you need to and you’ll be fine with the shakes. They’ll fill you up and stop you snacking on crap too!
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Ok it’s starting to make sense now thank you folks! I was hit with so much conflicting info my head was spinning, I prefer karols physique but I don’t know if ill get that lean although pantera is awesome I wouldn’t want to look that muscular if you know what I mean, but I’m not training like a body builder or anything so think there’s no danger of that . Ok will stick with the shakes and try to eat as healthy as I can you are right about relaxing a shake with a snack they really do fill me up at night after class and stop me snacking on crap xx
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Whey Protein ISO(late) is what I usually have as a protein shake. It has the highest amount of protein vs concentrate. It has most of the lactose and fat removed, therefore you will not gain as much weight as the regular stuff. I know some body builder guys and they've always recommend isolate over concentrate.
Breakdown : Isolate is more pure – isolate contains more protein with less fat and lactose per serving. Based on whose figures you go by, whey isolate usually contains between 90-94% protein while whey concentrate has a protein ratio of 70-85%
I was lectured on why I couldn't just drink a glass of milk and eat some meat as my protein supplement, and my body building friend told me "it's like this, if you eat chicken, red meat etc etc, your body isn't getting the targeted protein. What I'm saying is, I'm throwing skittles at you and you're trying to catch them with your mouth. You miss a bunch but will only get some. Whereas if you drink a protein shake, it's like me coming over to you with a handful of skittles and shoving them in your mouth".
I buy the good stuff, because it is "food for your muscles". I go to a GNC and drop $45 on whey protein isolate because it's all natural and literally has 0 fat.
I hope this helps!
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Just a quick comment…….there are so many online stores that you should never pay GNC's prices. I am not sure about Canada, but I can literally purchase something from bodybuilding.com and have it delivered the next day, at max 2 days. All All Star Health is another great company. Last ditch efforts are usually VitaCost and Vitamin Shoppe.
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My fella is a sport science teacher, degree and currently studying for MSc. he says….
Protein shakes:
The only Negative – smell coming from your bum (I agree :-/ )
It’s not the supplement that makes your muscle get bigger its the training
Supplement + training = muscle increase.
Supplement + no training = sloppy poo!
The type of training is what matters, if you’re doing lots of weight training ie barbell curls and bench press your muscles will get bigger. If you’re doing strength or muscular endurance movements ie pole, you’re muscles will get slightly bigger but mostly harder and denser. Meaning you’ll end up looking more like Jessica Ennis than the Incredible Hulk!
In terms of protein: a supplement reacts the same way in your body as food but with a pro shake timing is vital, as its main aim is to aid recovery, all the current peer reviewed research states you should take 20-25g with water immediately after exercise, at least within 30 min if you can’t have it immediately. The rest of your protein should come from whole foods- chicken, meat, fish, dairy. But, if you’re struggling then taking 20g of pro powder mixed with skimmed or semi skimmed milk at least 2 hours between meals will help you get in your protein needs. But don’t have it with milk directly after training as this interferes with absorption rates.
As a final note, for your type of training (pole 4/5 times per week) you should aim to consume 1.3g of protein per kilogram of body weight per day (food mainly, protein shakes after training). Studies have shown that anymore than 30g in a 90min period provides no further advantages.
Protein will not make you fat, as it cannot turn to fat, only too much carbs and fat will make you fat!
Whey isolate is the best 🙂 don’t pay more than £15 per kg, it’s no better.Hope that helps!
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