injasuti

Guys,

I'd appreciate any comments on my protein intake.

While I am writing this, I am drinking a shake (which I drink every morning at about 10 o'clock) made of:

200 ml skimmed milk
200 ml orange juice (no added sugar)
a handful of fresh blueberries
4 tablespoons of chocolate whey protein
2 tablespoons of flax oil
1 tablespoon of organic olive oil
1 teaspoon of L-glutamine powder
1 teaspoon of taurine powder

I vary the fruit with strawberries, bananas, etc. It tastes delicious. Of course, I am fortunate enough to be able to do this during the day, because our apartment is directly upstairs above our business - very handy - and I don't have to ask permission, or take time off, to go and make it.

In the afternoon, around 3 o'clock, I have a power bar (I bought a large supply from a sports company here in Switzerland), and then after training in the late afternoon, I drink a vial of some concoction of amino acids, and then a bottled shake called CarboProt (chocolate flavour) which gives the right amount of carbohydrates and proteins for after a workout (also buy this in in bulk and keep it in the fridge on the veranda).

Then, I try to eat as much chicken/turkey breast and salmon/tuna/other fish as possible. Add nuts (almonds and cashew) and joghurt (usually about three a day, most of it now home-made by me from skimmed milk), and I think my protein intake is not bad.

How does it sound to you? Anything I should add? BTW I'm a semi-vegetarian, so do not eat red meat and certain other things (like duck, marlin, shark, etc.).

Cheers,
Injasuti

Pscarb

well apart from telling us about the most disgusting protein shake i have ever heard of you aint told us anything about how much protein you are consuming.
a shake hear a power bar their a bit of chicken a bit of turkey and a PWO drink doesnt give us quantity.....

how much do you weight?

try to aim for 1-1.5g per lb of bodyweight depending on your goals...

if you have an appartment above your business and it is easy to go up there and prepare your meals why are you haveing shakes and power bars you should be having whole foods....

and i will never understand why guys ever use milk of any kind in their protein drinks why would you do thi why????

Lauren

Sorry to crash the thread, but is milk really bad then, to have in your shakes???
I have been having skimmed milk with my mega milk as it tastes so much more creamy and drinkable.
Should I swap to water then???
I was told (can't remember who by) that skimmed milk is ok unless your competing.

Stu

The whole point of whey protien is that it is absorbed rapidly by the body, hence it is used post workout when you want to get aminos to the muscles as quickly as possible. Milk contains fat and fat slows the digestion process so water is better than milk in your post workout shake.

Lauren

I have my shakes throughout the day inbetween meals, does this make any difference???

Stu

i would say thats fine

Pscarb

well it all depends what your goals are and what your bodytype is....for each 100ml of milk of any type there is 5g of carbs and all of that is sugar..
Not only that milk also alters the amino make up of the shake....

but to be honest milk is the bad thing here most guys i know make their drink up with say 500ml of milk thats 25g of sugar to add to that low carb protein shake or MRP many people on controlled or low carb diets do not take this into consideration then they are frustrated to the lack of weight loss....

with the regard to whey protein and fast absorbtion a few studies have just come out stating that whey isolate enters the body to fast and only 40% gets absorbed even after training so by adding a little fat to the drink or by using a protein blend will help you utilise the protein better....

hackskii

But fat supresses insulin.
If you are dieting then calcium from milk aids on fat loss.
Hence the milk diet

The carbohydrate in milk is lactose
The carbohydrate in sugar is sucrose.

Drink whole milk if you are worried about the carbs as with the fat in whole milk you will be fine for not spiking the blood sugars.
I would not waist my time with no fat milk, it wasnt ment to be like that and fat is not the enemy here.

Whey comes from milk anyway so as far as it ruining anything, it wont and dont worry about it as it tasts better too.
The milk will help for better absorption, lower blood sugar levels.
If you are at all worried about spikes than add a fiber to that and call it a day

Pscarb

thats a fair point mate but carbs are carbs and they still effect blood sugar i know plenty who can use milk with no worries but like i say it is all down to your goal and body type...

i agree about the calcium but you can get this from other dairy products that contain no sugar or from supplements i believe that the optimum amoutn is approx1000-1200mg per day...

hackskii

But also without Vitamin D you cant absorb calcium.

Vitamin D, also called calciferol, is a vitamin that dissolves in the body's fat. Vitamin D is found in food, but also can be made in your body after exposure to ultraviolet rays from the sun.

The major biologic function of vitamin D is to maintain normal blood levels of calcium and phosphorus. Calcium is a mineral in your body that makes up your bones and keeps them strong. Phosphorus is a mineral that helps maintain good teeth and bones and keep muscles and nerves working properly. Vitamin D aids in the absorption of calcium.

Without vitamin D, bones can become thin, brittle and soft. Vitamin D prevents rickets in children and osteomalacia in adults. Rickets causes skeletal deformities. Osteomalacia causes muscular weakness and weak bones.

Also on another note eggs contain vitamin D.
Eggs are the most bioavailable form of protein from a food source.
If you worry about cholesterol, don't. Eggs dont raise cholesterol like everyone says they do.

hackskii

Ok, not to throw a spanner wrench into this but here goes.
Below is from some old writing from the first guy to make protein powder in the states (not soy).
He found a milk and egg combo worked best.
Also noticed that calcium and also fat and Lactose was important in assimulation.
His name is Rheo H Blair.
Below is a copy and paste from his material.
I have often wondered why people used low fat/non fat milk, took the yolk from the egg, when nature is such a good and perfect environment for growth and understanding. Baffles me to this day why people use vegetable spreads instead of good ol butter

LACTOSE

The one carbohydrate essential to muscular growth

Blair's protein contained 7 grams of carbohydrate per 1/4 cup serving
- and that carb was

lactose, or natural milk sugar.

While Blair generally frowned on carbohydrates, only rarely eating
fruits or vegetables, he

believed lactose was essential to muscular growth.

As an animal carbohydrate, lactose is chemically different from other
carbohydrates. It digests

much more slowly than carbs from fruit, grains, vegetable and other
plant sources.

Blair believed milk sugar was vital as it allowed the body to produce
a host of B-Vitamins in the

lower digestive tract and helped favorable intestinal bacteria to
flourish. He also believed

calcium was best absorbed in the presence of lactose.

But lactose's most important role, according to Blair, was as a
protein sparer.

In the absence of plant-source carbs, the body converts protein into
carbohydrate to meet energy

needs. Blair believed lactose met many of those energy needs and
helped to keep the body from

converting protein into carbohydrate, thereby allowing protein to do
what it was meant to do -

build lean muscle tissue.

The lactose content made Blair's Protein hard to digest. Blair's
students took special digestive

capsules of hydrochloric acid and peptain (five or six capsules with
each meal) to aid in digestion.

The digestibility factor is why virtually all protein powders
available today have almost no

lactose. Lactose may be one of the most important ingredients that
made Blair's program so successful

Why cream?

Rheo Blair was constantly experimenting with his nutritional program.
One of his goals was to

make his protein formula as much like human mother's milk as
possible. He believed this was the

best growth food of all.

Mother's milk contains high amounts of saturated fats. Blair felt
cream (and egg yolks) provided

the best and most palatable source of that fat.

Blair also theorized that saturated fat "wrapped" the protein,
slowing down digestion and making

it more usable to the body over the course of the day.

Their was another benefit Blair may not have realized that science
has confirmed for us.

In a 1997 study published in the Journal of Applied Physiology,
researchers found subjects who

consumed the most saturated and monounsaturated fats had the highest
levels of testosterone.

Blair's program was high in saturated fats from the cream and egg
yolks and also included a good

amount of monounsaturated fats from his Soybro capsules, which
contained crude rice, wheat

and soy germ oils.

Blair's diet was anabolic before the term came into common use!

injasuti

Well, I can tell you that the smoothie or shake or whatever the fcuk one calls them tastes really good. I guess your use of the word "disgusting" is an opoinion based on experience of the said shake, right?????

No idea what quantity protein I am consuming. When I first started out building my body, I used to measure everything and know how much I was consuming, but hell, it gets a tad boring after a while, and I gave that up, eating what my body felt comfortable with, and what works for me.

I weigh 80 Kg and my weight is 80 Kg (that's about 176 pounds).

Why not have "whole foods" instead of shakes, etc.? It's easier, that's why. I eat "whole foods" for breakfast, lunch and dinner, and supplements in between. Purely convenience.

And the milk issue - see Hackskii's input. Thanks, Hackskii - really interesting stuff. The reason I don't drink full milk is because it makes me feel stuffed afterwards, whereas the skimmed variety is easier for me.

Thanks for the variety of opinions given. I guess, as always, it's a case or reading through everything, and deciding what is right, and trying things out, for oneself!!!!!! Useful comments, however, are exactly that - useful - and help one learn more.

Cheers.

DB

nice postin hacks... i take mine with milk all the time as they taste like sh1te with water whatever make it is.....quite often throw some eggs in to

only take it with water post workout

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Lauren

I can only use skimmed milk as full fat milk tastes ROUGH!!

Too fatty and creamy for my liking, plus I can imagine it going far too thick and gloopy!! YUK!

Well I will carry on using skimmed milk in my shakes as can't see it being too bad, as long as Im getting my protein down me and traiing hard and eating clean its all good!!!

hackskii

Many times I will take the plain yogurt and add some protein powder to it and some heavy cream.
The cream does make it kindof heavy so just dont eat as much.

Many of the old time bodybuilders used cream in their shakes.
Ask cookie about this.....more common than not they used milk and cream or just half and half.
There is no carbs in the cream.
Not only that but it slows down absorpton.

When i was young I used to grab some milk, banana (dont do that now as I am dieting) and some protein powder and ICE. Blend and drink.
You can use berries if you are worried about the higher GI of the banana.
You can call that a meal replacement.
Carbs, protein, and fat.........Take that with a multiple vitamin and pow you are done.

I used to toss stuff like bee pollen, brewers yeast, flax seed, eggs, all kinds of stuff in the drink.
Its just preference anyway.