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Protein shakes?



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DRAGONCHILDE
SparkPoints: (56,178)
Fitness Minutes: (14,204)
Posts: 9,570
1/7/13 2:22 P

There is really no need to worry about bulking up. The idea that you can bulk up while weight lifting and losing weight is pretty much a total myth!

Toning vs. Bulking Up: The Real Facts
5 Myths and Truths about Strength Training
www.sparkpeople.com/resource/fitness_artic
les.asp?id=1662




DIETITIANBECKY
Posts: 26,385
1/7/13 2:10 P

If you are meeting your SP protein needs on most days, then you do not need the supplement.The toning you desire will come from resistance exercises to build muscle strength. Have you implemented a good strength training program. Have you checked our info from Coach Nicole on this topic?

Becky



DANCEXXGAL
SparkPoints: (273)
Fitness Minutes: (335)
Posts: 29
1/7/13 2:01 P

I guess it would be more accurate to say I'm trying to tone more so than bulk up. As far as protein there are days when I do get close to what I need, but other days when I fall short (and so I guess those are the days I would be more so inclined to use a protein shake). On mornings I have the time or motivation I do make smoothies for myself with fruits and some veggies, I've just never used protein added to them.

Since I'm only 15 pounds from my weight loss goal, I thought now would be about the time to start changing my focus from just losing fat to starting to try and focus more on toning muscles. I'm keeping the amount of cardio about the same, just trying to incorporate more weights into my program to help tone and eventually build a little muscle. I said low protein in the shake because I read if you consume too much protein and you're not using it building muscle than your body just gets rid of the excess and so since I usually get just under what I need I figured a lower amount of protein would put me where I need to be.

I just started tracking my food again on SP, so I don't have any accurate numbers really. But I'd be happy to have some help figuring it out.


Edited by: DANCEXXGAL at: 1/7/2013 (14:03)


DIETITIANBECKY
Posts: 26,385
1/7/13 1:51 P

For most people protein shakes are of no benefit and only a waste of money.

Are you tracking your food intake at SP?
How many grams of protein are you getting on most days?
I can give more helpful tips if you make your nutrition tracker public, let me know if you need the steps to do this.

SP Dietitian Becky



UNIDENT
Posts: 33,498
1/7/13 1:32 P

"I'm trying to add a little bit of muscle weight to my body (while of course losing fat). "

Bzzt. Stop reading.

It's basically a myth that you can do that. While it's not exactly technically "impossible", for all intents and purposes it mostly is. Your body requires a calorie deficit to lose fat, and requires a calorie surplus to build muscle. So you cannot do both at the same time.

If your morning shake needs to be low protein does that mean you're getting enough protein from food sources already? A shake is a quick and easy way to get some healthy food in in the mornings, but it doesn't have to be a white-powder purchasable processed product!

Get a blender and make your own smoothies. With skim milk or with water, you can add fruits, yoghurt, ice or vegies and get a healthy start to your day and good nutrition without the added chemicals.

There is no need for a "protein powder" if you are not deficient in protein. The "morning shake" idea is not so bad, but it doesn't have to be that product.

If you want to gain muscle and lose fat, switch back and forth. Lose some fat on a deficit first, then spend some time on a surplus to gain muscle.



DANCEXXGAL
SparkPoints: (273)
Fitness Minutes: (335)
Posts: 29
1/7/13 12:53 P

I'm trying to add a little bit of muscle weight to my body (while of course losing fat). I do struggle with eating better in the morning, either too lazy to make something healthy or I don't have time. My friend told me to try substituting a protein shake for breakfast, but I'm not sure. I know I would have to find a shake that would be on the lower end of amount of protein, but besides that I don't know what I should be looking for, or if it's a good idea at all? Has anyone had success using protein shakes, especially my fellow ladies? Which brand or what are things to look for on the label to know I'm getting something good for me?



 
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