Protein

salsajake

I'm recovering from viral infections and losing lots of weight and most of muscle mass. I want to get the muscles back quickly, and build more than I had before so I can become more of a climbing specialist.

I bought some 80% protein powder, 800g tin. So thats 640g of protein. It says to have 3 x 30g portions a day and it should last a week. 640g of protein in a week is less than 2 chicken breasts. Is it a total con and I should just have a bit bigger piece of meat each day, or an extra egg in the morning or something?

I can see why glucose/maltodextrin drinks are a good idea, but is everything else just a con?

schlepcycling

I read somewhere that the RDA for protein is 0.86g of protein per KG of body weight per day, so 3x30g portions would be acceptable for someone who weighs around 95kgs. For people who exercise regularly that increases to between 1.2g and 1.8g depending on the type and level of exercise, so 90g of protein would then be suitable only for someone who weighs between 75kg (@1.2g) and 50kg (@1.8g).

Simon Notley

Your calculations are worng because you've assumed chicken breast is 100% protein. It's not anywhere close. Look it up on a diet website or something. I think a chicken breast contains around 30g of protein.

BeaconRuth

It's not a con. If you consume the protein supplement, you'll be getting that much protein. How can that be a con?

Whether you need the extra protein to the tune of 90g per day is another matter. How much protein are you getting from your normal diet? I usually get over 150% of what I theoretically need from a normal diet without even trying.

(As Simon said, you're wrong about the chicken. A chicken breast has roughly 23g of protein per 100g of chicken. A 200g portion of chicken is still a pretty hefty dose of protein at 46g though.)

Ruth

simon_e

salsajake wrote:

I'm recovering from viral infections and losing lots of weight and most of muscle mass. I want to get the muscles back quickly, and build more than I had before so I can become more of a climbing specialist.

When I broke my leg I lost nearly 2 stone, and was 9 1/2 stone (not overweight) before. The weight that went back on was mostly lean thanks to frequent gym sessions plus swimming and walking. I didn't bother with any supplements and just ate a normal, healthy diet. I'd suggest extra protein might speed up the muscle gain but too much may end up going on as lard if your intake is more than that used, of course. Moderation, as always, is the key.

salsajake

Interesting stuff. I ride about 140 miles a week on my commute and then on average 20 offroad miles or 30 road miles at the weekend. I don't have any problems putting weight on and eat like a horse. I only meant is it a con because if you use it as it suggests (3 x 30g a day) that is £20 for a week's protein. If that protein goes straight to my thighs and gives me explosive power then fair enough! I weigh just over 70kg but was down at below 65kg after being ill. I am almost on par with my abilities before, but want to make the most of my light weight (I am about 5' 10") and become a strong climber, so I am trying to really turn up the wick on the climbs and build strength to boost my power/weight ratio. I struggle to put weight on in any form (fat or muscle) and have never dabbled in such things before, but thought I would give it a go, not least because it is Lion Bar flavour. The fact that it may apparently contain fish, crustaceans, celery and mustard according to the label is rather interesting though. I might come up with my own brand of crustacean mustard protein powder - any takers?

salsajake

BeaconRuth wrote:

It's not a con. If you consume the protein supplement, you'll be getting that much protein. How can that be a con?

Whether you need the extra protein to the tune of 90g per day is another matter. How much protein are you getting from your normal diet? I usually get over 150% of what I theoretically need from a normal diet without even trying.

(As Simon said, you're wrong about the chicken. A chicken breast has roughly 23g of protein per 100g of chicken. A 200g portion of chicken is still a pretty hefty dose of protein at 46g though.)

Ruth

PS - its not 90g, its 80% of 90g (72g)! And according to google an average chicken breast is 1lb, 450g (that sounds like nonsense to me, but even assuming 300g, that is about the same as £20 of protein powder all in one. I'm not convinced that it is a worthwhile supplement, as I say, I think maltodextrin powder is, because it gives you energy whilst riding, but I'm not sure any other supplement gives you any real benefit over a healthy and considered diet.

Edited to say my maths is atrocious. Its equivalent to an extra chicken breast a day, so I guess it is reasonable value after all!

Infamous

Where are you buying your protein, harrods?
http://www.myprotein.co.uk/bulk-powders ... y-protein/
You can buy it in bulk too. Works out at roughly 1p per gram. Don't buy Maxxi muscle or whatever branded rubbish you have bought... in the end it's just protein.

but I'm not sure any other supplement gives you any real benefit over a healthy and considered diet.

That's true, a full diet is the ideal way to go, but protein powder is convenient and cheaper (try and get 1p per gram from eggs or meat).

salsajake

Infamous wrote:

Where are you buying your protein, harrods?
http://www.myprotein.co.uk/bulk-powders ... y-protein/
You can buy it in bulk too. Works out at roughly 1p per gram. Don't buy Maxxi muscle or whatever branded rubbish you have bought... in the end it's just protein.

but I'm not sure any other supplement gives you any real benefit over a healthy and considered diet.

That's true, a full diet is the ideal way to go, but protein powder is convenient and cheaper (try and get 1p per gram from eggs or meat).

Evans cycles - £20 for 800g of Power Bar 80% protein.

I knew full well that would not be the cheapest, but I was there and someone had mentioned it was quite tasty so I just bought it. I am aware of myprotein and buy my maltodextrin from there. I reckon maybe I should aim for 60g of additional protein each day I commute (4 days a week). Any ideas as to how long before I see any kind of result?

Infamous

It's not steroids, it's just protein. Doing the right weight training is where you will see results, the protein is merely the subtance muscles are made of. You only need protein powder/bars if your protein intake is low, if it's not you're just weeing out the excess.

NWLondoner

I have a poor diet and low protein intake (due to health reasons) and I try to up my protein intake with whey protein shakes. I have noticed a slight difference and improvement.

Like the other have said don't go for the expensive stuff. Go for the cheapest whey protein that you actually like the taste of.