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Is there any (effective) difference between protein shakes?

post #1 of 48
1/15/10 at 1:40am
Thread Starter 
I don't know much about this, I do know that some are based on different things, ie soy vs. whey protein (what's the difference in practical terms, if any?)

Is there something I should look for as to which one to pick up?

Essentially I want to take the widely-dispersed advice of eating more, smaller meals throughout the day, but I can't be carrying around portions of actual food, so I am thinking I can use a shake as a substitute once or twice a day. I don't know if people think that's a good or bad idea.
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post #2 of 48
1/15/10 at 1:56am
Do you work out? Or do you simply want some quick calories when you're on the go? If it's the latter, than I wouldn't bother with protein powder. Heck, even if you work out, I wouldn't really bother. Supplements are just that - supplements. Protein powder should never replace real food.
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post #3 of 48
1/15/10 at 2:02am
Thread Starter 
Hm. I do go to the gym quite a bit but my work outs are mostly cardio with only limited weight training. I get a lot of my exercise from skiing (people say swimming is the best exercise, I say try hiking uphill through a couple feet of snow wearing heavy clothing and 15lb boots carrying two awkward weights). I just can't think of another way to do the 5-6 meals a day instead of 3.
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post #4 of 48
1/15/10 at 2:06am
Men should avoid too much soy. Stick with whey for most of your protein powder intake, but go with a casein protein if you're consuming before bed. The latter is slow digesting, which is ideal for the long period of no food your body is about to go through.
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post #5 of 48
1/15/10 at 2:49am
Quote:
Originally Posted by APK View Post
Men should avoid too much soy. Stick with whey for most of your protein powder intake, but go with a casein protein if you're consuming before bed. The latter is slow digesting, which is ideal for the long period of no food your body is about to go through.

Truth.

Nothing wrong with taking a WHEY protein shake a day post-workout if your doing heavy weights. In fact, its highly recommend since its fast digesting and you want it to go to your muscles asap.

If you need a meal on the go there are worse things you can have, i do this. in fact, I have an "Emergency" stash of powder in a shaker at my desk just in case i get super hungry.

Nothing can replace a good meal though. Chicken breast and rice is pretty easy and get some tupperwear and your good.

Also, as mentioned, CASEIN is best right before bed. Its slow digesting so you can have a small supply always in your system.

Overall the brands dont really matter. All about taste. I get the 5 pound tubs of optimum nutrition and that is pretty good. Working on rocky road now, and for protein, NOT BAD!
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post #6 of 48
1/15/10 at 3:05am
I think protein powder makes a great meal on the go. Two scoops is actually really filling and if you use more then just plain powder its even better. Very healthy and low cal.
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post #7 of 48
1/15/10 at 3:24am
Quote:
Originally Posted by bawlin View Post
Do you work out? Or do you simply want some quick calories when you're on the go? If it's the latter, than I wouldn't bother with protein powder. Heck, even if you work out, I wouldn't really bother. Supplements are just that - supplements. Protein powder should never replace real food.

Macros are macros. It doesn't matter how they're delivered.
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post #8 of 48
1/15/10 at 3:37am
Quote:
Originally Posted by ZackyBoy View Post
Macros are macros. It doesn't matter how they're delivered.

Following your logic then, you could eat a single 3,000 calorie (this number is arbitrary) meal a day with the appropriate macros and be no better off (or worse off) then the guy who's spreading this 3,000 calories over the course of 4-6 meals.

The only advantage protein powder offers is convenience.
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post #9 of 48
1/15/10 at 3:42am
Quote:
Originally Posted by bawlin View Post
Following your logic then, you could eat a single 3,000 calorie (this number is arbitrary) meal a day with the appropriate macros and be no better off (or worse off) then the guy who's spreading this 3,000 calories over the course of 4-6 meals.

The only advantage protein powder offers is convenience.

Some people seem to follow essentially this strategy (Intermitent fasting). However i imagine its hard to diet that way. I wouldn't recomend less then 3 meals though.
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post #10 of 48
1/15/10 at 4:46am
Quote:
Originally Posted by bawlin View Post
Following your logic then, you could eat a single 3,000 calorie (this number is arbitrary) meal a day with the appropriate macros and be no better off (or worse off) then the guy who's spreading this 3,000 calories over the course of 4-6 meals.

The only advantage protein powder offers is convenience.

Let me enlighten you: tons of people do exactly this.
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post #11 of 48
1/15/10 at 9:52am
Quote:
Originally Posted by bawlin View Post
Following your logic then, you could eat a single 3,000 calorie (this number is arbitrary) meal a day with the appropriate macros and be no better off (or worse off) then the guy who's spreading this 3,000 calories over the course of 4-6 meals.


Yes, pretty much. You could.
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post #12 of 48
1/15/10 at 10:02am
actually,

use casein for meal substitutions. slower digestion = longer feeling of satiety, decreased protein breakdown and net positive protein balance over prolonged periods of time. whey should be used primarily for workouts as it increases blood level of A.As and thus protein synthesis, but quickly and transiently. definitely not something you want for a meal substitution.

use whey protein for workouts. if the meal before you workout is casein and you consume whey before or after workout, they display a synergistic effect because (as mentioned above) casein prevents protein breakdown and whey increases protein synthesis

also I really really really recommend Optimal Nutrition. I've tried a few brands and ON is the only that actually makes drinking protein shakes an enjoyable experience. Chocolate is my favorite
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post #13 of 48
1/15/10 at 10:05am
Quote:
Originally Posted by bawlin View Post
Following your logic then, you could eat a single 3,000 calorie (this number is arbitrary) meal a day with the appropriate macros and be no better off (or worse off) then the guy who's spreading this 3,000 calories over the course of 4-6 meals.

The only advantage protein powder offers is convenience.

of course there's matters of satiety, but it's been shown that greater amount of meals doesn't increase metabolic rate like it was thought a while ago.

read

Quote:
Many nutrition and exercise professionals recommend eating five to six small meals throughout the day to maximize metabolism for weight loss. However, research supporting this claim is limited. The purpose of this study was to determine if a significant relationship existed between preprandial (before eating) resting metabolic rate (RMR) and meal frequency or eating sessions in healthy adult females. Twenty-two women ages 18 to 74 (M=30, SD=15) volunteered as participants. Each woman kept a detailed diet diary for seven days. At the end of seven days each woman had her preprandial RMR measured by using indirect calorimetry. Results indicated no significant relationships between RMR or METS and mean daily energy intake frequencies. The results also revealed no significant relationship between RMR and eating sessions. Limitations are discussed.
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post #14 of 48
1/15/10 at 10:06am
Protein shakes won't make you thinner and probably won't help you at all. Learn how to eat normally.
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post #15 of 48
1/15/10 at 10:11am
i beg to differ.

i think protein shakes are a great idea for meals on the go and to eat a meal when you don't have time to prepare a proper one
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