Two nutrition questions

[GrantMeThePower]

I didn't want to start two seperate threads, so here are two questions in one:

1. I work out 3-4 days a week depending on the week. Should I drink protien shakes on my off days as well as the on days? I dont know why but it feels like I should just drink them after my workouts (and/or the morning of) but not when I'm not going to be working out.

2. I'm going out to dinner tonight with the family to a steak house (they only have steaks) and I usually just stick to chicken and fish to stay away from the fat in steaks. What cut/s have the leanest meat?

Thanks!

 

[leftyman]

2- New York Strips are lean if you trim the outside edges.

 

[Tencntraze]

Well, in general you should go for real food instead of supplements, but there's nothing *wrong* with drinking your protein shake. Generally you should have them ASAP after your workout while striving to maintain a 2:1-4:1 carb : protein ratio with no fats.

 

[crownjules]

Originally posted by: GrantMeThePower
I didn't want to start two seperate threads, so here are two questions in one:

1. I work out 3-4 days a week depending on the week. Should I drink protien shakes on my off days as well as the on days? I dont know why but it feels like I should just drink them after my workouts (and/or the morning of) but not when I'm not going to be working out.

I'm just getting into regularly working out and watching my diet, but the answer is yes. Protein is what builds muscles. When you're working out, you are actually breaking the muscle fibers so that they can regrow stronger during the recovery period that occurs for 24-48 hours after workout. You need protein to support that growth.

 

[shortspanishguy]

You should be looking at 1.5 grams of protein per lb of weight daily.

It is important you ingest protein on your off days as well as your on days. I can't recall a day when I was not sick and didn't get at least 150 grams of protein.

And for the people who cry about too much protein hurting you......... I have my blood work done twice per year and everything is normal.

 

[EvilYoda]

Honestly, I know that most people stick to anywhere between 1-2 grams of protein per pound of body weight...but to me that's a little nuts. I'm not looking to bulk up, just keep my body in good condition. I'm naturally slim, so right now being at 158lb, I feel fat. I doubt I get any more than 100 grams on any given day...I wonder what would happen if I actually did 1.5 grams per pound of body weight.

edit: aside from the random chicken sandwiches and whatnot, I eat a pretty traditional Chinese fare 5 out of 7 days of the week. I get 50 grams per protein drink and that's probably double what I would normally get otherwise

 

[GoingUp]

Here are the shakes that I use.

Its a bit pricey b/c its a blend. The whey gets absorbed faster while the egg and casien get absorbed slowly.... perfect for while you're sleeping.

Plus it tastes awesome and mixes great!

http://atlargenutrition.com/nutrition_detail.php?products_id=1

I also recommend the turbo shaker... mixes great and cleans up easy.

 

[purbeast0]

i drink protein shakes 7 days a week, but lift only 4 days a week.

 

[shortspanishguy]

Originally posted by: Gobadgrs
Here are the shakes that I use.

Its a bit pricey b/c its a blend. The whey gets absorbed faster while the egg and casien get absorbed slowly.... perfect for while you're sleeping.

Plus it tastes awesome and mixes great!

http://atlargenutrition.com/nutrition_detail.php?products_id=1

I also recommend the turbo shaker... mixes great and cleans up easy.

Check out proteinfactory and allthewhey. They have some quality stuff.

 

[jiggahertz]

Originally posted by: Tencntraze
Well, in general you should go for real food instead of supplements, but there's nothing *wrong* with drinking your protein shake. Generally you should have them ASAP after your workout while striving to maintain a 2:1-4:1 carb : protein ratio with no fats.

I agree with that and would add to use milk instead of water in PWO shakes so as to not slow absorption. There is nothing magical about protein in shakes. Whey is a absorbing protein and ideal for PWO nutrition. During the day you typically want a more steady source of nutrients. I think beginners should be more concerned with their diet first before supplementing. It's not difficult to fulfill 1-2g/lb weight protein requirements through real food.

 

[jiggahertz]

Originally posted by: EvilYoda
Honestly, I know that most people stick to anywhere between 1-2 grams of protein per pound of body weight...but to me that's a little nuts. I'm not looking to bulk up, just keep my body in good condition. I'm naturally slim, so right now being at 158lb, I feel fat. I doubt I get any more than 100 grams on any given day...I wonder what would happen if I actually did 1.5 grams per pound of body weight.

edit: aside from the random chicken sandwiches and whatnot, I eat a pretty traditional Chinese fare 5 out of 7 days of the week. I get 50 grams per protein drink and that's probably double what I would normally get otherwise

You're not going to accidentally "bulk up" by eating 1-2g/lb of protein. You would just be adjusting your diet so more of your food came from protein and less from carbs/fats. A lot of people have success with protein reducing hunger as well.

 

[GrantMeThePower]

Thanks for all the protein info!!!!! Sounds like I should for sure be doing it on my off days as well.

But only one comment on the steak tonight. Is that because everyone agrees that New York is the one to get?

 

[jiggahertz]

Originally posted by: GrantMeThePower
Thanks for all the protein info!!!!! Sounds like I should for sure be doing it on my off days as well.

But only one comment on the steak tonight. Is that because everyone agrees that New York is the one to get?

Get what you like. One night of eating 91% vs 93% lean meat isn't going to kill you. I thought filet mignon was the leanest though.

 

[crownjules]

Originally posted by: Tencntraze
Well, in general you should go for real food instead of supplements, but there's nothing *wrong* with drinking your protein shake. Generally you should have them ASAP after your workout while striving to maintain a 2:1-4:1 carb : protein ratio with no fats.

What to the enboldened part - no fats? That's absurd. Fat does not equal bad, in fact there are many good types of fat that your body should have. Fish oil and nuts are two big sources of good fats. You should be staying away from fried foods since those contain supersaturated fats and, sometimes, trans fats.

I maintain a 30/40/30 ratio of calorie intake (carbs/protein/fat). You want to intake most of the carbs during and post workout.

 

[jiggahertz]

Originally posted by: crownjules

Originally posted by: Tencntraze
Well, in general you should go for real food instead of supplements, but there's nothing *wrong* with drinking your protein shake. Generally you should have them ASAP after your workout while striving to maintain a 2:1-4:1 carb : protein ratio with no fats.

What to the enboldened part - no fats? That's absurd. Fat does not equal bad, in fact there are many good types of fat that your body should have. Fish oil and nuts are two big sources of good fats. You should be staying away from fried foods since those contain supersaturated fats and, sometimes, trans fats.

I maintain a 30/40/30 ratio of calorie intake (carbs/protein/fat). You want to intake most of the carbs during and post workout.

The post was referring to post workout nutrition specifically.

 

[crownjules]

Originally posted by: jiggahertz
The post was referring to post workout nutrition specifically.

Ah ok, gotcha. My bad.

 

[jaedaliu]

Originally posted by: jiggahertz

Originally posted by: GrantMeThePower
Thanks for all the protein info!!!!! Sounds like I should for sure be doing it on my off days as well.

But only one comment on the steak tonight. Is that because everyone agrees that New York is the one to get?

Get what you like. One night of eating 91% vs 93% lean meat isn't going to kill you. I thought filet mignon was the leanest though.

Flank is pretty darn lean.

On any cut, you can avoid the visible fat and you should be fine. I understand maximizing your diet, but like jiggahertz said, your selection won't hinder your goal achievement.

 

[midnightrat]

Originally posted by: crownjules

What to the enboldened part - no fats? That's absurd. Fat does not equal bad, in fact there are many good types of fat that your body should have. Fish oil and nuts are two big sources of good fats. You should be staying away from fried foods since those contain supersaturated fats and, sometimes, trans fats.

I maintain a 30/40/30 ratio of calorie intake (carbs/protein/fat). You want to intake most of the carbs during and post workout.

umm...just curious, how do you "intake most of the carbs during" your workout? Not criticizing, just wondering if your eating or drinking your carbs?

 

[SVT Cobra]

See sig.


Also red meat is fine as long as you trim off the fat, just stay away from ribeye etc. But, red meat has lots of minerals, creatine, B12 etc.


Also to the person who borught up ratios...big myth. Just eat the proper amount of macronutrients, your body will take what it needs regardless of whether it is in ratio form or not.

 

[crownjules]

Originally posted by: midnightrat
umm...just curious, how do you "intake most of the carbs during" your workout? Not criticizing, just wondering if your eating or drinking your carbs?

Just a Gatorade. Most comes after the workout in the form of pasta, potatoes, or rice. Sorry if the wording was confusing, I meant that you don't want lots of carbs except during and PWO, and the majority is after since eating the in the middle of it would make me want to puke.

 

[midnightrat]

cool, thanks for clarifying. Glad you're not eating carbs during workouts