We are a commune of inquiring, skeptical, politically centrist, capitalist, anglophile, traditionalist New England Yankee humans, humanoids, and animals with many interests beyond and above politics. Each of us has had a high-school education (or GED), but all had ADD so didn't pay attention very well, especially the dogs. Each one of us does "try my best to be just like I am," and none of us enjoys working for others, including for Maggie, from whom we receive neither a nickel nor a dime. Freedom from nags, cranks, government, do-gooders, control-freaks and idiots is all that we ask for.
I'll confess to using protein powders. I prefer the egg white powder because it is close to flavorless. I put it in water in the blender with a banana or a bunch of frozen berries as my after work-out breakfast. Since I do not enjoy fruit very much, that's my daily fruit.
However, this is not really using the powder as a supplement. I's just using it as breakfast with 25-30 gms of protein. Otherwise, my breakfast would be just two mugs of coffee.
Most trainers tell weight-lifters to have a dose of protein after heavy lifting. It sounds logical, but nutrition is a field packed with superstition and magical thinking. Other forms of exercise do not require a shot of protein because they do not produce muscle fiber damage.
Powders as supplement would, I think, entail maybe twice-daily use in addition to normal balanced meals. Since I can't get on board with three normal balanced meals, I probably should do a second dose of powder protein to make sure I have enough daily protein.
You probably should take that second one. The evidence I've seen says that a bit too much protein, relative to what is recommended for a particular size and gender, is not harmful, it will simply be processed by the body and discarded.
I've been on a low carbohydrate diet for a long time (my 14th year) and so have a more protein heavy diet anyway. Over the past several years I do fairly intense resistance training (weight lifting) three non-consecutive days a week. A couple of years ago I started increasing the amount of weight in an attempt to get stronger and a little bigger. Instead I didn't see any improvement in my strength, and my weight dropped a bit.
So about a year ago I started taking a protein supplement after my workout. Since then my weight stabilized and then increased, and my strength improved as well, allowing me to increase the amount of weight I lift. I've remained lean.
Anecdotal evidence, for sure, but I credit the addition of protein powder shakes (I mix with water & shake) for the change.
Protein is another source of calories that your body can utilize in additional ways. Whey and other protein powders are an efficient source of protein. Is using powder any better than just eating a bunch of chicken? No. But it is easier to fit into your calorie budget.
I have little to no positive opinion of the additives they use. I prefer as short an ingredient list as possible.
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I basically eat a low cardio, high protein diet. I have read that those over 50, I am 58, cannot gain muscle mass. I tried experimenting on myself. Along with two eggs for breakfast, salmon for lunch, meat and salad for dinner I added a couple protein drinks. I was able to gain muscle, as well as a little fat. I got to a point where I wasn't comfortable with my weight, although a lot of it was muscle, I like being leaner. So i cut the protein drinks and went back to eating my late breakfast, around 10 and my supper between 3 and 4, with no snacking. I have lost 18 pounds over the last 4 months and feel good again. I didn't know until recently that the way I have been eating most of my adult life is called "intermittent fasting".