Did anyone here notice an improvement in strength after starting to use post-workout protein shakes?

[Accipiter22]

So I've been toying with the idea lately of actually using post-workout protein shakes...Here's my situation:


I'm 5 10, and my strength peaked around the time I was 197 lbs. (still fairly low bf%). But that's when I was in college and had access to daily chicken wing buffets, and mountains of tuna.

Nowadays I'm between 170-180, and prefer to be closer to the high end of that spectrum. I run quite a bit (at least for me), around 14 miles per week, at about 7 m.p.h. when I do it. The problem is, with it being summer, and me playing a ton of basketball as well as running I find it hard to keep my weight on. I'm BARELY 170 lbs. right now, and though I'm not losing strength and I look extremely cut, I feel like I could be doing better.


So lately I've been thinking of maybe starting in with protein shakes after workouts and was wondering if anyone actually noticed a difference in strength and lean mass after they started using them. I appreciate any input, as there's nothing in the gym I'm not familiar with, but when it comes to supplementing I've NEVER done it before

 

[z0mb13]

im interested in the answers as well

 

[Cerpin Taxt]

As I understand it, the period directly after your workout is *the* most important time to supplement protein. The question isn't really, "should you add a post-workout shake to your diet?" but rather "why haven't you already?"

 

[Cerpin Taxt]

http://forums.anandtech.com/me...key=y&keyword1=protein

 

[Accipiter22]

Originally posted by: Garth
http://forums.anandtech.com/me...key=y&keyword1=protein

thanks! I was looking for that thread earlier

 

[EGGO]

The shake that I use is really supposed to help with building lean muscle, not really big muscle for strength, and yes, I did notice a difference. A sharp difference because it took me 4 weeks for a change that I was trying to get for about a half a year.

 

[91TTZ]

Originally posted by: EGGO
The shake that I use is really supposed to help with building lean muscle, not really big muscle for strength, and yes, I did notice a difference. A sharp difference because it took me 4 weeks for a change that I was trying to get for about a half a year.

BS.

A certain protein shake is not going to magically build "lean" muscle instead of "big muscle for strength". That has more to do with your genetics, your overall diet, and how you train.

 

[TallBill]

I put on a decent amount of weight with a Protein Shake/Gainer over the last 6 months. Stuck right now because I cant get any more calories in me without eating junk.

 

[Koing]

I try to eat a can of tuna after post training lunchtimes. 34g of protiein and a piece of toast 20g of carbs.

Mon and Wed are post training steaks, salad and yorkshire pudding (I need some carbs).

I make do with or without eating after training, but generally I am f0cking hungry after trainign so I need to eat.

I gained a solid 3-4kg in about a 2month period or so. Just dump 3-4 shakes a day and have a solid training schedule with at least squating 2x a week.

Koing

 

[Pho King]

Does anyone have any thoughts on using whey protein shakes to lose weight / tone?

My workout schedule has been all messed up because of work - so I don't go as often as I would like, but I've been trying to cut calories in my diet. Haven't been taking supplements to this point, just wondering if I should consider it.

 

[Accipiter22]

Originally posted by: 91TTZ

Originally posted by: EGGO
The shake that I use is really supposed to help with building lean muscle, not really big muscle for strength, and yes, I did notice a difference. A sharp difference because it took me 4 weeks for a change that I was trying to get for about a half a year.

BS.

A certain protein shake is not going to magically build "lean" muscle instead of "big muscle for strength". That has more to do with your genetics, your overall diet, and how you train.

QFT....

I'm glad the shake worked, but it worked because of what you were doing in addition to taking it, not because of the type of muscle it was 'designed' to build. There's no such thing.

 

[Accipiter22]

Originally posted by: Koing
I try to eat a can of tuna after post training lunchtimes. 34g of protiein and a piece of toast 20g of carbs.

Mon and Wed are post training steaks, salad and yorkshire pudding (I need some carbs).

I make do with or without eating after training, but generally I am f0cking hungry after trainign so I need to eat.

I gained a solid 3-4kg in about a 2month period or so. Just dump 3-4 shakes a day and have a solid training schedule with at least squating 2x a week.

Koing

squats: nature's weight gainer.

I eat a lot of tuna already actually though, I was thinking in addition to that!

 

[Verse914]

Originally posted by: Pho King
Does anyone have any thoughts on using whey protein shakes to lose weight / tone?

My workout schedule has been all messed up because of work - so I don't go as often as I would like, but I've been trying to cut calories in my diet. Haven't been taking supplements to this point, just wondering if I should consider it.

From what I've read, to get lean and toned up, increase your protein intake and lower your carb intake. And do not eat carbs a few hours before bedtime. Caffeine and NO are supposed to help on fat burning. I just read that its a good idea to take NO before bedtime as it helps burn fat while you sleep (I think thats what it said).

 

[SpanishFry]

Originally posted by: Verse914

Originally posted by: Pho King
Does anyone have any thoughts on using whey protein shakes to lose weight / tone?

My workout schedule has been all messed up because of work - so I don't go as often as I would like, but I've been trying to cut calories in my diet. Haven't been taking supplements to this point, just wondering if I should consider it.

From what I've read, to get lean and toned up, increase your protein intake and lower your carb intake. And do not eat carbs a few hours before bedtime. Caffeine and NO are supposed to help on fat burning. I just read that its a good idea to take NO before bedtime as it helps burn fat while you sleep (I think thats what it said).

NO?

 

[Safeway]

Originally posted by: SpanishFry

Originally posted by: Verse914

Originally posted by: Pho King
Does anyone have any thoughts on using whey protein shakes to lose weight / tone?

My workout schedule has been all messed up because of work - so I don't go as often as I would like, but I've been trying to cut calories in my diet. Haven't been taking supplements to this point, just wondering if I should consider it.

From what I've read, to get lean and toned up, increase your protein intake and lower your carb intake. And do not eat carbs a few hours before bedtime. Caffeine and NO are supposed to help on fat burning. I just read that its a good idea to take NO before bedtime as it helps burn fat while you sleep (I think thats what it said).

NO?

NO XPLOD?

 

[OneOfTheseDays]

NO=Nitrous Oxide. Cmon man, everyone is doing it.

 

[Koing]

Originally posted by: Pho King
Does anyone have any thoughts on using whey protein shakes to lose weight / tone?

My workout schedule has been all messed up because of work - so I don't go as often as I would like, but I've been trying to cut calories in my diet. Haven't been taking supplements to this point, just wondering if I should consider it.

Cut your carbs to below 100g per day. Increase protein everything else. Up your cv work.

BUT if your protein shakes are adding loads of calories then your using you'll end up fat also.

Koing

 

[Special K]

Originally posted by: Verse914

Originally posted by: Pho King
Does anyone have any thoughts on using whey protein shakes to lose weight / tone?

My workout schedule has been all messed up because of work - so I don't go as often as I would like, but I've been trying to cut calories in my diet. Haven't been taking supplements to this point, just wondering if I should consider it.

From what I've read, to get lean and toned up, increase your protein intake and lower your carb intake. And do not eat carbs a few hours before bedtime. Caffeine and NO are supposed to help on fat burning. I just read that its a good idea to take NO before bedtime as it helps burn fat while you sleep (I think thats what it said).

You are correct that keeping protein intake high while cutting is a good thing, and that generally, cutting carbs (although not eliminating them entirely) is a good thing for cutting.

However, you definitely DO want to keep eating all the way up until bedtime. While you are sleeping, your body is not getting any nutrients whatsoever. You are in a very catabolic state when you first wake up in the morning. It only makes sense to keep eating right up until bedtime to minimize the length of time you have to go without eating.

You need to figure out how many calories you need to eat each day to lose fat, and then budget that across several meals, the last of which should be eaten before bed.

To answer the original question, I have always had a PWO shake consisting of protein, creatine, and dextrose, because of the so-called "window of opportunity" immediately following a workout. Does it do a lot of good? Who knows. I think your overall progress will be determined by the following factors, in this order:

1. genetics
2. total number of calories consumed, and amount of protein
3. quality of calories consumed (i.e. healthy vs. junk food)
4. your workout routine
5. everything else (meal timing, macronutrient breakdown of each meal, 4 reps vs. 6 and other minor workout differences, etc.)

Just my $0.02 based on my experiences. I have not factored drug use into the above list.

 

[Trevelyan]

From what I've heard, you need 30g - 50g of protein and 30g of carbs immediately following a workout.....