Another Protein Powder Question

  • booboolv

    Posts: 203

    Aug 22, 2012 5:46 AM GMT
    I'm still in the weight loss phase of my fitness journey. I've read the body stores excess protein as fat. I'm doing 30-90 minutes of cardio/interval training 3-5 times a week. Chicken, fish, lean meat topped salads are my primary lunch or dinner. I've gone very low carb, low calorie, low fat in my diet (NO FUN). I'm phasing out diet Coke for water.

    So my question is if I'm losing weight (and I am) but I'm not doing a great deal of muscle work, should I be using protein as either a supplement and/or a meal replacement? I have a canister of Dymatize Nutrition ISO 100 Whey Protein Isolate. It provides 25g Protein, 0 carbs, 0 fat, 0 lactose. The label includes something that says 90% protein ratio (I don't know what that means - anybody know?).

    The stuff is expensive, and if I don't need to be using it right now, I'd like to economize a bit and not use it. Especially if it is going to make it more difficult lose weight.

    Anybody care to weigh in?
  • booboolv

    Posts: 203

    Aug 22, 2012 9:36 AM GMT
    yourname2000 saidMy understanding, and the way me and the BF use whey protein, is that it's too quickly absorbed to be useful at any time of day other than around workouts and possibly immediately upon waking.

    A shot of protein immediately upon waking can jump start your metabolism for the day. And around a workout (a bit just before, and a full dose immediately afterwards) can give your body the amino acids it needs to build muscle. Apparently, at other times, whey provides such a flood of available protein that the body misreads it as too much and chooses to burn it as fuel rather than use it to build. If you need a powder for some reason, slower digested protein powders are made from cassein, and can delay protein absorption up to 6-7 hours (whey is about 30min).

    Basically, unless you're doing a weightlifting regime to build muscle (so that your basal metabolic rate is higher, and you burn more calories throughout the day), I would wonder whether you need a protein supplement --it might even be counter to your goals of weightloss through cardio. You might be better off with natural forms of protein, which take hours to absorb (and likewise satiate for longer, too). Also, such proteins "cost" about 30% of their available calories just to metabolize them...whey protein does not.

    My two bits.

    Thank you for your two bits. It got me googling and trying to learn something. For an old fart like me, that's a lot of inspiration! LOL

    Boy this gets confusing. In another active thread, vegemike refers to an article that says in part, "Casein protein was found to promote cancer."

    Muscle & Fitness (appears to be an online version of a magazine (?) says, "Dymatize Iso-100 [this is the product I purchased] is 90% protein with zero carbs. The only form of protein in this product is hydrolyzed whey protein isolate." The article there also stated, "hydrolyzed whey protein isolate means that that high-quality whey has been pre-digested into smaller protein fragments for even faster digestion than regular whey isolate." However, this type of protein is quickly absorbed, and from what you said, and what the article said, is best used just before and/or after a workout.

    So I Googled "health risks related to cassein" and found a study debunking the study that claimed a relation to animal proteins an cancer. Sheesh, this topic is as bad as trying to discuss religion! LOL

    Would you agree the discussion boils down to a choice between animal protein and vegetable protein? Whey is from milk (animal protein), and it absorbs quickly. Cassein is also from milk, but it absorbs slowly.

    What I want to avoid is setting myself up for storing the protein that is not metabolized or unused as body fat. I want to make the healthy choice. I'm getting a headache, and it's time for bed. Maybe it will be clearer after some rest. But I'm not counting on it! LOL
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    Aug 22, 2012 10:35 AM GMT
    You need to lean on protein big time in your nutrition to assist in loosing body fat. You also need to do strength training as well. Other wise you'll only a small version of the pear you thought you were to begin with.

    Go to Walmart. Get their cheapest protein. Mix it in oatmeal, smoothies. It's meant to supplement your current nutrition.
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    Aug 22, 2012 3:17 PM GMT
    Remember it's all about your goals and how you want to reach them. If you are happy with a reduced calorie diet and cardio - then you really shouldn't need the protein (all the lean meats will be enough for your body). Also know that after about 21min of cardio your body will start to break down muscle for energy (before it breaks down fat) your body will naturally rebuild this easy enough with any reasonable diet. Adding a protein shake will help to rebuild faster but again your body will come to a normal point of equilibrium so I would not stress the need for it.

    However, a more effective way to loose weight is to not just burn off the existing fat from workouts but to build muscle that burns fat all day long. Adding some resistance training will help build nice lean muscles that has the added effect of increasing your bodies daily caloric needs (i.e. you will be cannibalizing your fat stores more). If you were to start something like this - then a protein shake would be of good use to your diet, as it helps promote muscle rebuilding. The new muscle is what will do the fat burning for you! Since the protein you described sounds like it has nothing else in it you won't be doing any harm to yourself; though it would be most effective within 20min of a workout.

    I start working out by doing something very similar - though I wasn't overweight I was rather small and skinny - this method let me build 15-20lb of lean muscle over a one year period. High cardio and minimal resistance training - who knew :-) Good luck to ya.

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    Aug 22, 2012 3:31 PM GMT
    booboolv saidI'm still in the weight loss phase of my fitness journey. I've read the body stores excess protein as fat.

    Not exactly true. Your body stores excess calories as fat. Irrespective of the food source.

    Protein powder is a food supplement. If you can get your protein requirements from whole food you dont need the powders.

    You need protein to maintain muscle mass. And you need to tell your body to maintain muscle by heavy weight lifting. But lower the volume as you will be in a calorie deficit. If you are trying to reduce on mostly cardio and minimal weight training you will loose body weight (fat + muscle) and look like a smaller version of yourself.

    You need carbs especially after your workout and some carbs a little before your workout. You can reduce carbs on off days and get your caloric requirements from fats. This is called carb cycling. But dont to no or stupid low carbs/fats.