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Hi, starting to get back into running and heading to the gym trying to do it 3 days a week. On average working out 6 day's a week. 4 days of running and 3 days of lifting. Walk on average, not working out, probably 18-20 miles a week.
Haven't take supplements or multi vitamins either.
Curious and seeking feedback if I should look into a protein shake and taking multi vitamins?
My trainer likes for me to have 20g of protein immediately after lifting. I don't tolerate protein shakes so I usually eat eggs, chicken or meat afterwards. If you can tolerate the whey protein shakes they are a pretty convenient way to get extra protein but I think you can use eggs, meat or chicken if you prefer that.
My husband drinks protein shakes after lifting. He's seen pretty decent results over the last six months (got too big for his suit coats) and he says the protein shake helps keep him from being really hungry the next day, which happens otherwise. He's figured out that using sugar free flavored syrups in the protein shake helps cover up the chalky taste.
If you're also cutting calories, the multivitamin might be helpful to compensate for anything your diet is lacking.
Hi, starting to get back into running and heading to the gym trying to do it 3 days a week. On average working out 6 day's a week. 4 days of running and 3 days of lifting. Walk on average, not working out, probably 18-20 miles a week.
Haven't take supplements or multi vitamins either.
Curious and seeking feedback if I should look into a protein shake and taking multi vitamins?
Appreciate any insight again.
I'd suggest getting your nutrition levels checked - it's a simple blood test, typically done right along with your yearly CBCs. That way you can find out if you're at a healthy level on things, if you're deficient on anything -
also take into consideration what you're currently eating.
Are you already getting enough protein? Are you already getting enough vitamins and minerals? How much more will you need, while you're increasing your exercise level?
You need to figure that out before you just start taking supplements. No one can really answer that question for you until you find out where you -are- currently, nutritionally.
A typical daily multivitamin (such as you'd find in the local CVS or supermarket supplement aisle) won't hurt, but it also might not be of much use, either. It all depends on your current levels, compared with your future needs.
Hi, starting to get back into running and heading to the gym trying to do it 3 days a week. On average working out 6 day's a week. 4 days of running and 3 days of lifting. Walk on average, not working out, probably 18-20 miles a week.
Haven't take supplements or multi vitamins either.
Curious and seeking feedback if I should look into a protein shake and taking multi vitamins?
Appreciate any insight again.
If you're lifting, you need need higher protein intake (shoot for 1g/lb of LBM at minimum) but whether that comes from food or a protein shake doesn't matter much.
^^^^Was told that protein over 30g will convert to fat I think. Was thinking using the shake as a meal replacement after lifting. Found one that has about 20g of protein, 210/220 calories, and think less or equal to 60 calories of fat. Not much sugar or sodium either.
^^^^Was told that protein over 30g will convert to fat I think. Was thinking using the shake as a meal replacement after lifting. Found one that has about 20g of protein, 210/220 calories, and think less or equal to 60 calories of fat. Not much sugar or sodium either.
Protein over a certain amount will increase your blood sugar, thus your insulin levels. Higher insulin levels promote fat storage. I think that's what you mean.
If that is what you are concerned about make sure you find a protein shake (or make one yourself) that does not have added sugar. The sugar will certainly increase your blood sugar and insulin, thus promoting fat storage.
^^^^Was told that protein over 30g will convert to fat I think. Was thinking using the shake as a meal replacement after lifting. Found one that has about 20g of protein, 210/220 calories, and think less or equal to 60 calories of fat. Not much sugar or sodium either.
Whoever told you that was terribly wrong, I'm afraid. Google "BodyRecomposition excess protein" (my phone is being a PITA about copying links) and give it a read. The executive summary is that you'd have to consume simply massive amounts of protein to even begin converting it to fat.
Protein powder is just an easy way to increase the amount of protein you're eating in a day. Increased protein intake increases satiety levels, helps promote muscle growth and helps increase fat loss.
A shake after a workout is fine however is unnecessary unless you are very advanced in your lifting career/are a high level athlete or have fasted for more than 12 hours before exercising. The "anabolic window" doesn't really exist as is colloquially understood; there's no inherent need to chug a protein shake directly after a workout, but it certainly won't hurt anything if you do.
As I said earlier, it's good to have a protein powder though because you want to be shooting for roughly 1 gram per lb of your target weight or more. IE if you're 200lbs and want to weight 175lbs, you want 175+ grams of protein so having a shake or two knocks off about 25-50 grams of protein right off the bat; they're an easy and relatively healthy way to have a snack to keep hunger levels in check during the day.
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