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When to take / increase protein?

koeman

Well-known Member
So I've been consistently gymming 3 times a week for a month or so now.

I'm doing 40mins cardio plus weight training.

I've lost weight which is good, but it has been suggested I might want to start protein shakes or suppliments.

I'm clueless on this stuff, what does it do and when should I take it?

I've been told it'll help burn extra calories and improve my metabolism
 

Wardy257

Well-known Member
As long as you are getting enough protein in your diet there is no need to take any extra. It will make no major difference to weight loss unless you, for example, swap it shake for a meal.

If you are making progress keep doing what you are doing a get protein with every meal.
 

koeman

Well-known Member
Thanks for the response @Wardy257

When you say "enough protein". How much is enough?

I currently don't monitor specifically protein intake. As mentioned, I'm a complete novice.

It was one of the PTs at the gym that suggested upping protein through a pre or post work out shake. Hence prompted me to look a bit further
 

Wardy257

Well-known Member
The PT doesn't sound like he knows what he's talking abouut🤔

Approx 1.5g per kg of bodyweight is about right for most. However, no less than 100g a day is reasonable. Try and spread it throughout the day but do not obsess about it. Total quantity is the most important.
 

babs001

Standard Member
Thanks for the response @Wardy257

When you say "enough protein". How much is enough?

I currently don't monitor specifically protein intake. As mentioned, I'm a complete novice.

It was one of the PTs at the gym that suggested upping protein through a pre or post work out shake. Hence prompted me to look a bit further
I had a similar experience with an someone at the gym telling me the same thing, and I did not know where to start. So I decided to do some research myself and I recently found quite a comprehensive guide on protein powders which I found really useful. Perhaps you might find it helpful also?
Personally I think protein shakes can be quite expensive, so I rely on food for my protein, but no doubt there must be some added benefits to using them.
 

shodan

Distinguished Member
So I've been consistently gymming 3 times a week for a month or so now.

I'm doing 40mins cardio plus weight training.

I've lost weight which is good, but it has been suggested I might want to start protein shakes or suppliments.

I'm clueless on this stuff, what does it do and when should I take it?

I've been told it'll help burn extra calories and improve my metabolism
I personally do not advocate protein shakes for people who are not seriously body building or strength athletes.
It is a SUPPLEMENT. Its not too supplement exercise, it is to supplement food if you cannot get enough protein from food.

I strongly suspect that most of the information out there about protein shakes actually comes from the companies that make them for marketing...

Friend of mine does A LOT of lifting and is pretty muscular. He was taking protein shake every day. I spent ages trying to get him to give it up and eventually he did.
He lost extra body fat so looked more muscular and ripped and felt a lot less bloated.
I just don't believe it is necessary if you have a half decent diet.
 

mooperman

Distinguished Member
I personally do not advocate protein shakes for people who are not seriously body building or strength athletes.
It is a SUPPLEMENT. Its not too supplement exercise, it is to supplement food if you cannot get enough protein from food.

I strongly suspect that most of the information out there about protein shakes actually comes from the companies that make them for marketing...

Friend of mine does A LOT of lifting and is pretty muscular. He was taking protein shake every day. I spent ages trying to get him to give it up and eventually he did.
He lost extra body fat so looked more muscular and ripped and felt a lot less bloated.
I just don't believe it is necessary if you have a half decent diet.
Def this..... im pretty sure most of the shakes tell you to take it twice a day.... how the frig do they know your requirements for the day - just plain stupid.

You need to work out what your body requires (protein wise) per day (there is a few calcs online to give you a rough guide to start with).

For example myself - i need 200g per day of protein - my daily food intake gives me around 170g a day so i have a quick shake at some point (30g) to supplement my food and give myself the extra to tick that 200g box.

A guy i work with asked me if he should start taking shakes - i asked him if he knew what his daily requirements were and how much of that was protein - he said no - i spent a bit of time trying to explain its better to work that out (and how it can be done easily with apps like myfitnesspal etc) before spending the money.... before i knew it he was back from lunch with a massive tub of protein and said he cant be arsed with all that so he's just going to take 2 a day and see how it goes.... i shrugged - each to their own.
 

shodan

Distinguished Member
Def this..... im pretty sure most of the shakes tell you to take it twice a day.... how the frig do they know your requirements for the day - just plain stupid.

You need to work out what your body requires (protein wise) per day (there is a few calcs online to give you a rough guide to start with).

For example myself - i need 200g per day of protein - my daily food intake gives me around 170g a day so i have a quick shake at some point (30g) to supplement my food and give myself the extra to tick that 200g box.

A guy i work with asked me if he should start taking shakes - i asked him if he knew what his daily requirements were and how much of that was protein - he said no - i spent a bit of time trying to explain its better to work that out (and how it can be done easily with apps like myfitnesspal etc) before spending the money.... before i knew it he was back from lunch with a massive tub of protein and said he cant be arsed with all that so he's just going to take 2 a day and see how it goes.... i shrugged - each to their own.
Another guy at my place asked me for advice on losing fat. Spent a while with him helping him to realise that he actually didn't even know what he was eating! After lunch he came back with a tub of protein powder for his new "diet"....
I was pretty much done with him at that point.
 

mooperman

Distinguished Member
Another guy at my place asked me for advice on losing fat. Spent a while with him helping him to realise that he actually didn't even know what he was eating! After lunch he came back with a tub of protein powder for his new "diet"....
I was pretty much done with him at that point.
i remember when i was stupid in terms of nutrition and fitness (and probably lots of stuff to be fair :D) and i used to get frustrated that some of the bigger guys wouldnt tell me the 'secret' to getting in shape.... bottom line is they were but i didnt wanna hear it... if youre not really ready to make a change all the advice in the world wont help. The supplement companies certainly dont help with the selling techniques and social media can be an absolute minefield.
 

Wardy257

Well-known Member
Whey protein is a good protein but it isn't magic. Unless you are a top, top athlete the type of protein probably doesn't matter. Quantity comes first, then diversity. So if you eat eggs, fish, meat, nuts and seeds you will be fine. The minimum amount of protein needed is 0.6g/kg which is guidance for people under poverty in the 3rd world.
 

Thug

Distinguished Member
You don't 'take' protein.
Its an important part of anyones diet, like fats, carbs and acids.
Thats like saying when should I take my morning cup of coffee, when should I take my bacon sandwich, when should I eat my lunch.
You eat food when you are starting to get hungry, protein is part of your food if you have a balanced diet, you eat protein when your body tells you that it needs energy.

All of this 'eat protein 30 mins before or after a workout' is rubbish.
Your body will burn use or even store as it needs to, just have a balanced diet and you will be fine.

Scooby explains it best...
 

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