whey protien question

brookec420 · 07-11-2009, 07:47 PM

i just began working out. i am 123 lbs and 5'8. i have been going 5 times a week. i was told that i need to have a protein supplement, but i know NOTHING about it and don't know where to begin

Trusylver · 07-11-2009, 11:05 PM

My first question would be why do you believe you need a protein suppliment ? most people can easily get their protein needs from a normal diet including elite athletes.

as an example I have a very high protein reqirement and I only usually have a protein suppliment when I travel away to compete where I am unable to cook normal healthy meals.

general guidelines for protein requirements

General sports activity 1g per kg bodyweight
Strength training (during muscle gain) 1.2 - 1.6g per kg bodyweight
Endurance Training same as strength
Adolescent athletes 2g per kg bodyweight
Pregnant athletes add 10g per day in trimester 2 and 3
Breast feeding athletes add 20g per day

Source: Food for Sports Performance by Dr Louise Burke
at the time the bood was written she was and could still be
the head of sports nutrition at the AIS.

Having too much protein can be as bad or worse than not having enough.

ds1001 · 07-13-2009, 04:15 PM

it all depends on what your needs are. if you are on the go constantly then a protein shake can be a convinient way to get protein down, if you have an office job or something like that, you can always just pack a few meals up ahead of time and bring them in and there would be no need for a protein supp

simpleserenade89 · 07-22-2009, 08:11 PM

Having a good protein intake will help you build toned muscle and loose fat... cuz the more new muscle you have, the more fat is used up to feed those muscles. Don't worry, protein won't make you bulk up.

Trusylver · 07-24-2009, 07:41 AM

Sporty, I highly disagree, you only need a protein suppliment if your diet doesn't provide enough protein. even vegetarians can get enough protein through a normal diet if they make carefull food choices.

weight training does not equal the need to have suppliments.

Puffin · 07-26-2009, 08:40 AM

Hi folks,
here's a helpful link to check out the AMOUNT of protein you get from your different foods. Remember, eating 100g beef doesn't mean you're getting 100g protein. I guess that is one of the convenient things about protein shakes and supplements - you know exactly how much protein/carbs/fat you're taking in.

Check this out: it is a guide to wholefoods and how much protein is in your food and your food serve.

http://www.weightlossforall.com/prot...ood_source.htm