A question on protein supplements

[Roh_Chris]

I have read about the positive benefits and ill-effects of using protein supplements (whey protein). I know that there are some here who train a lot here and there are some others who are good at maintaining a healthy diet. What do you guys think about using protein supplements?

The context of my question
I have started weight training two weeks ago. Initially, most of the calories/proteins that my body required were provided in the diet itself. My diet consisted of boiled vegetables, boiled chicken, boiled eggs, bread with peanut butter, nuts and milk. But since last week I have started doing some core workouts - barbell press, deadlift, squats and leg press and my personal trainer feels that my body requires more than what a regular diet can supply. In his opinion, my body would need more proteins in order to repair the damaged tissues (since I will be expanding my frame) and for muscle growth.

He has recommended Syntha-6 because it is a lean muscle protein powder - Syntha-6 by BSN at Bodybuilding.com: Lowest Prices for Syntha-6!. I have been advised to have one protein drink in the morning along with my regular breakfast and another as a post-workout drink. The drink is to be prepared as per the manufacturer's recommendations of one scoop for 4-5 oz of milk/water/beverage of choice (in my case it is milk).

What are your views on this? My trainer has told me to watch out for any gaseous feeling while having this drink, which could indicate that my body is not able to burn the extra proteins that it receives. Are there other points which I must keep in mind while consuming protein drinks? Do you know of any symptoms that would indicate that my body is not accepting this drink?


------

P.S. I have added this thread here because - 1) I am more comfortable with the regulars in the Singles Forum, and 2) I don't know if it belongs anywhere else.

 

[blue_ladybug]

I've never taken a protein supplement as a powder, but I do drink a Boost or Ensure nutrition drink every day to keep my iron level normal. Have you researched the syntha-6 yet? Find out it's pros and cons, side effects, interactions with meds, etc. You could also look up a list of high-protein foods. Chicken has alot of protein, as does peanut butter.

 

[ServantStrike]

I can't speak for that protein specifically, but there's nothing wrong with adding extra protein to your diet, especially if you're having trouble gaining muscle. If the protein powder has BCAAs in it, then it's even better.

Unless you're lactose intolerant, whey is a good choice. You shouldn't notice too much trouble digesting it.

I've heard some people say that protein is hard on the kidneys or what not - but again I'm not sure where that comes from. Just stay hydrated as water is probably the most important thing you can ever drink. And if you're going for muscle growth, be sure to get enough cholesterol.

Oh, and congrats on starting lifting. I think you'll find in time you that you don't know how you ever lived without it. I've had trouble with my health for years (though until this last week, it's been really good for a while) and before I started lifting I was a fraction of what I am now. You'll find you have a stronger immune system, and you can handle stress better.

If you're trying to gain muscle, you might also consider a serving of complex carbohydrates shortly after a workout. Even while dieting, it won't ding you that badly, and it lets you trigger maximum growth because your body is fooled into thinking you've got plenty of nutrients. I usually eat a sweet potato about a half hour after a heavy lifting session.

Another good trick is 5-15 minutes of light cardiovascular workout after a heavy strength training sesson. For some people, it can reduce DOMS (delayed onset muscle soreness). Couple that with a cold shower (I know, it's the last thing you want to do after lifting), and you might find you can push harder and not feel it as badly the next day.

Take it slow and focus on form - remember you're only competing against yourself.

 

[Lynx]

A quick google turns up this:
Negative Effects of Syntha-6 | eHow

Basically, use common sense. It won't kill you or turn you into Superman - It's not a steroid, just protein.

And the kidney thing seems to be for people who are already having kidney trouble. For people with normal kidneys there seems to be no problem, according to scientists who did studies on these things.

 

[ServantStrike]

A quick google turns up this:
Negative Effects of Syntha-6 | eHow

Basically, use common sense. It won't kill you or turn you into Superman - It's not a steroid, just protein.

And the kidney thing seems to be for people who are already having kidney trouble. For people with normal kidneys there seems to be no problem, according to scientists who did studies on these things.

This is correct as long as you stay hydrated. A lot of people do not drink enough water.

It would be no different than eating a ton of meat and not drinking enough water though.

 

[Shouryu]

If the supplement is approved by the FDA, you're probably fine.

Here's the quick and simple way to know how much protein intake you need daily if you are working out to get in shape.

What do you want to eventually weigh as a lean, fit person (in imperial pounds)? Rohith, I think you said something in the range of 150 lbs in Streams, right?

Then you want to consume 150 grams of protein per day. However many meals you eat (including snacks and shakes), divide by that number. It's pretty foolproof so long as you are doing the work in the gym needed to stimulate muscle growth. (That means doing real damage to your muscles, not curling a 5lb dumb bell a hundred times.) If you want to work metric, then you can probably say 2g protein per 1kg of target bodyweight. I suggest shooting for 25-30g of protein per meal/snack, about every 3-4 hours, 5-6 times a day, for the most reasonable method.

I should point out, Rohith, that being 5'6 and 135lbs is not a bad place to be, from an overall fitness standpoint. Many men who are 5'6 in the United States are CONSIDERABLY heavier, and NOT in a healthy way. (My father is 5'7 and generally hovers around 200lbs, down about 50-60lbs prior to his heart attack.) You likely won't get a whole lot heavier, but you will still manage to fill out your frame a little more, and have a more athletic look.

I am 5'8 and vary from 160-165lbs, but it takes a considerable amount of work for me to keep my bodyweight that high! My natural state is around 120-130lbs...lighter than you, while taller than you! Skinny as a rail, my friend. At 160lbs, though, I don't have much body fat, but not a low enough body fat number that I look like a bodybuilder. At the same time, here are the numbers that I didn't want to brag about yesterday...(I'm not bragging, now, but giving you some perspective):

H: 5'8"
W: 163 (average)
Chest: 40"
Waist: 32"

As you can see, I'm still not a particularly big guy. (If you check out my photo albums, you can see this clearly.)

But, this not-so-big 163 lb guy, in the last week, did this:

Squat: 250 lbs
Deadlift: 290 lbs
Bench press: 185 lbs
Barbell row: 170 lbs
Overhead press: 115 lbs

These sorts of numbers don't happen overnight. It's taken years of consistent lifting, and eating 5 to 6 meals a day to get my necessary protein. I started my fitness journey over 15 years ago. So don't stress if don't see immediate results. It's going to take time. But be meticulous, and be patient.

 

[Lynx]

Speaking of which...

A guy at work is into weight lifting. For supper one night he was eating a can of tuna and a baked sweet potato. Together. As in, he put the tuna on top of the sweet potato, no mayo for the tuna, no brown sugar for the sweet potato, and ate them together.

I remarked there had to be a better way to get protein. He said, "Yeah... I wish I had already eaten this so I wouldn't have to eat it now."

 

[zeroturbulence]

If the supplement is approved by the FDA, you're probably fine.

Here's the quick and simple way to know how much protein intake you need daily if you are working out to get in shape.

What do you want to eventually weigh as a lean, fit person (in imperial pounds)? Rohith, I think you said something in the range of 150 lbs in Streams, right?

Then you want to consume 150 grams of protein per day. However many meals you eat (including snacks and shakes), divide by that number. It's pretty foolproof so long as you are doing the work in the gym needed to stimulate muscle growth. (That means doing real damage to your muscles, not curling a 5lb dumb bell a hundred times.) If you want to work metric, then you can probably say 2g protein per 1kg of target bodyweight. I suggest shooting for 25-30g of protein per meal/snack, about every 3-4 hours, 5-6 times a day, for the most reasonable method.

I should point out, Rohith, that being 5'6 and 135lbs is not a bad place to be, from an overall fitness standpoint. Many men who are 5'6 in the United States are CONSIDERABLY heavier, and NOT in a healthy way. (My father is 5'7 and generally hovers around 200lbs, down about 50-60lbs prior to his heart attack.) You likely won't get a whole lot heavier, but you will still manage to fill out your frame a little more, and have a more athletic look.

I am 5'8 and vary from 160-165lbs, but it takes a considerable amount of work for me to keep my bodyweight that high! My natural state is around 120-130lbs...lighter than you, while taller than you! Skinny as a rail, my friend. At 160lbs, though, I don't have much body fat, but not a low enough body fat number that I look like a bodybuilder. At the same time, here are the numbers that I didn't want to brag about yesterday...(I'm not bragging, now, but giving you some perspective):

H: 5'8"
W: 163 (average)
Chest: 40"
Waist: 32"

As you can see, I'm still not a particularly big guy. (If you check out my photo albums, you can see this clearly.)

But, this not-so-big 163 lb guy, in the last week, did this:

Squat: 250 lbs
Deadlift: 290 lbs
Bench press: 185 lbs
Barbell row: 170 lbs
Overhead press: 115 lbs

These sorts of numbers don't happen overnight. It's taken years of consistent lifting, and eating 5 to 6 meals a day to get my necessary protein. I started my fitness journey over 15 years ago. So don't stress if don't see immediate results. It's going to take time. But be meticulous, and be patient.

supplements aren't reviewed by the fda. The fda only gets involved when people start complaining to them about specific ones

 

[Shouryu]

supplements aren't reviewed by the fda. The fda only gets involved when people start complaining to them about specific ones

I did not know that. Live and learn.

In that case, I'll mention that Syntha-6 has been on the shelves for several years now. I don't use it because it's considerably more expensive than other whey proteins, but I figure if someone hasn't complained to the FDA yet...you're probably okay. Better check with our pharm-tech, though. Good thing he's here to set me straight. ^_^

 

[zeroturbulence]

I did not know that. Live and learn.

In that case, I'll mention that Syntha-6 has been on the shelves for several years now. I don't use it because it's considerably more expensive than other whey proteins, but I figure if someone hasn't complained to the FDA yet...you're probably okay. Better check with our pharm-tech, though. Good thing he's here to set me straight. ^_^

Its ok. I used to think supplements were approved too until I started taking pharmacy classes. And by 'people complaining' I mean a pattern of people collectively getting sick or dying after taking the same product.

I don't know anything about syntha-6, but I do know that those guys on bodybuilding.com seem to be very knowledgable. I used to be on that site years ago (although I'm not a bodybuilder, except in my dreams).

 

[Roh_Chris]

I can't speak for that protein specifically, but there's nothing wrong with adding extra protein to your diet, especially if you're having trouble gaining muscle. If the protein powder has BCAAs in it, then it's even better.

Unless you're lactose intolerant, whey is a good choice. You shouldn't notice too much trouble digesting it.

I've heard some people say that protein is hard on the kidneys or what not - but again I'm not sure where that comes from. Just stay hydrated as water is probably the most important thing you can ever drink. And if you're going for muscle growth, be sure to get enough cholesterol.

Oh, and congrats on starting lifting. I think you'll find in time you that you don't know how you ever lived without it. I've had trouble with my health for years (though until this last week, it's been really good for a while) and before I started lifting I was a fraction of what I am now. You'll find you have a stronger immune system, and you can handle stress better.

If you're trying to gain muscle, you might also consider a serving of complex carbohydrates shortly after a workout. Even while dieting, it won't ding you that badly, and it lets you trigger maximum growth because your body is fooled into thinking you've got plenty of nutrients. I usually eat a sweet potato about a half hour after a heavy lifting session.

Another good trick is 5-15 minutes of light cardiovascular workout after a heavy strength training sesson. For some people, it can reduce DOMS (delayed onset muscle soreness). Couple that with a cold shower (I know, it's the last thing you want to do after lifting), and you might find you can push harder and not feel it as badly the next day.

Take it slow and focus on form - remember you're only competing against yourself.

Thank you for the encouragement, ServantStrike. I agree with you, because as soon as I had completed deadlift I was thinking "This was awesome! How did I never know of this workout before?" I must mention that my lower back felt like someone had smacked it with a thick club.

Yes, Syntha-6 has natural BCAAs in it. For a scoop serving of about 1.67 oz. it contains 22g of protein.

I usually start my training with 5-6 minutes of walking on the treadmill at a speed of 6 km/hr (0deg incline). Then I move on to some ancillary workouts in order to warm up the target muscles. After this, I move on to the core workout. I warm down with some more ancillary workouts and end it with 5-6 minutes of walking. As soon as my session is over, I down the protein drink which consists of 1.67 oz. of protein powder mixed with 4-5 oz. of milk. When I reach home, I have a cold shower and then have my dinner. (Yes, I work out in the evening from 7pm to 8.30pm.)

A quick google turns up this:
Negative Effects of Syntha-6 | eHow

Basically, use common sense. It won't kill you or turn you into Superman - It's not a steroid, just protein.

And the kidney thing seems to be for people who are already having kidney trouble. For people with normal kidneys there seems to be no problem, according to scientists who did studies on these things.

I read the link you shared and so far, it seems that I am okay.

If the supplement is approved by the FDA, you're probably fine.

Here's the quick and simple way to know how much protein intake you need daily if you are working out to get in shape.

What do you want to eventually weigh as a lean, fit person (in imperial pounds)? Rohith, I think you said something in the range of 150 lbs in Streams, right?

Then you want to consume 150 grams of protein per day. However many meals you eat (including snacks and shakes), divide by that number. It's pretty foolproof so long as you are doing the work in the gym needed to stimulate muscle growth. (That means doing real damage to your muscles, not curling a 5lb dumb bell a hundred times.) If you want to work metric, then you can probably say 2g protein per 1kg of target bodyweight. I suggest shooting for 25-30g of protein per meal/snack, about every 3-4 hours, 5-6 times a day, for the most reasonable method.

I should point out, Rohith, that being 5'6 and 135lbs is not a bad place to be, from an overall fitness standpoint. Many men who are 5'6 in the United States are CONSIDERABLY heavier, and NOT in a healthy way. (My father is 5'7 and generally hovers around 200lbs, down about 50-60lbs prior to his heart attack.) You likely won't get a whole lot heavier, but you will still manage to fill out your frame a little more, and have a more athletic look.

I am 5'8 and vary from 160-165lbs, but it takes a considerable amount of work for me to keep my bodyweight that high! My natural state is around 120-130lbs...lighter than you, while taller than you! Skinny as a rail, my friend. At 160lbs, though, I don't have much body fat, but not a low enough body fat number that I look like a bodybuilder. At the same time, here are the numbers that I didn't want to brag about yesterday...(I'm not bragging, now, but giving you some perspective):

H: 5'8"
W: 163 (average)
Chest: 40"
Waist: 32"

As you can see, I'm still not a particularly big guy. (If you check out my photo albums, you can see this clearly.)

But, this not-so-big 163 lb guy, in the last week, did this:

Squat: 250 lbs
Deadlift: 290 lbs
Bench press: 185 lbs
Barbell row: 170 lbs
Overhead press: 115 lbs

These sorts of numbers don't happen overnight. It's taken years of consistent lifting, and eating 5 to 6 meals a day to get my necessary protein. I started my fitness journey over 15 years ago. So don't stress if don't see immediate results. It's going to take time. But be meticulous, and be patient.

I will make a note of the protein requirement and ensure that I have about 25-30 g of protein with every meal. I usually have 4 meals a day and consume the drink twice daily - the first along with my breakfast and the second as a post-workout drink. My pre-workout diet consists of 2-4 slices of brown bread with peanut butter, a glass of milk and a handful of nuts.

In a day, I have about 4-5 litres of water with 2 litres consumed during the workout. I guess I have to increase my consumption of water because 4-5 litres of water is the bare minimum for me (also considering that it is summer here and the temperature hovers around 95F (35C) with 65% relative humidity).

I agree that my weight is within the optimum range for my height, but my BMI is quite low. As per the BMI analysis done in the first week of April (at the start of training), I had to lose 1.5 kg of fat and gain 2.5 kg of muscle mass in order to achieve a fitness score of 80. So, you see that my muscle mass is quite low (characterised by thin arms and torso) despite being within the optimum weight range. Furthermore, since my body responds well to diet and training, I want to push myself to 150-155 lbs while maintaining the same fitness score of 80. I understand that this will take time and a lot of effort and this is why I have opted for a personal trainer who can guide me in my workout sessions.

 

[Jeff_56]

regular store-bought milk is not for health-conscious people. do some research.... you'll be very shocked by what you find out.

 

[skylove7]

Thanks for sharing all the cool info Roh_Chris. Sounds good for you! Good luck on your new training program. I'd love to get started on protein drinks again. They do make you feel better...sigh...and I confess I loooove coffee! Its my big weakness. I do drink lots of water daily. Oh,..sorry to bother you.My original intention was to ask you if the protein drinks curb your appetite at all? I'm a light eater usually...but ugh the hunger pains in between meals when dieting! I tried that slim fast in the past...lol...yea I was still hungry. ROFL...I once heard a comedian on t.v. once say..."I like Slim Fast!...It goes good with nachos!". Lol..ewww.... funny tho..good luck Chris.

 

[Roh_Chris]

My original intention was to ask you if the protein drinks curb your appetite at all?

No, skylove, the protein drinks do not curb my appetite at all. I am still hungry as ever.

 

[skylove7]

No, skylove, the protein drinks do not curb my appetite at all. I am still hungry as ever.

Awww man! Lol...when you crave foods you don't want, think of your avitar! Ha ha tell that chocolate pie... "Come At Me Bro! I can't fight choo chocolate pie!". Lol

 

[Shouryu]

Oh,..sorry to bother you.My original intention was to ask you if the protein drinks curb your appetite at all? I'm a light eater usually...but ugh the hunger pains in between meals when dieting! I tried that slim fast in the past...lol...yea I was still hungry. ROFL...I once heard a comedian on t.v. once say..."I like Slim Fast!...It goes good with nachos!". Lol..ewww.... funny tho..good luck Chris.

I find that a protein shake will generally hold me over for another hour and a half, two hours max. Part of that is most protein powders are generally made from either whey or soy, both of which are fast-digesting and fast-absorbing proteins. If you're looking for a low cal/high protein snack that can tie you over for more than two hours, some beef jerky and a handful of almonds, or jerky plus a low-fat cheese stick will often do the trick. The jerky + cheese can usually total up to about 15g of protein, at well under 200 kcals, easy.

 

[skylove7]

I find that a protein shake will generally hold me over for another hour and a half, two hours max. Part of that is most protein powders are generally made from either whey or soy, both of which are fast-digesting and fast-absorbing proteins. If you're looking for a low cal/high protein snack that can tie you over for more than two hours, some beef jerky and a handful of almonds, or jerky plus a low-fat cheese stick will often do the trick. The jerky + cheese can usually total up to about 15g of protein, at well under 200 kcals, easy.

Thank you Shouryu! Yup winters over! Lol..bye bye cookies..gotta get back in the game! Spinach nom nom! Lol

 

[zeroturbulence]

Thank you for the encouragement, ServantStrike. I agree with you, because as soon as I had completed deadlift I was thinking "This was awesome! How did I never know of this workout before?" I must mention that my lower back felt like someone had smacked it with a thick club.

Yes, Syntha-6 has natural BCAAs in it. For a scoop serving of about 1.67 oz. it contains 22g of protein.

I usually start my training with 5-6 minutes of walking on the treadmill at a speed of 6 km/hr (0deg incline). Then I move on to some ancillary workouts in order to warm up the target muscles. After this, I move on to the core workout. I warm down with some more ancillary workouts and end it with 5-6 minutes of walking. As soon as my session is over, I down the protein drink which consists of 1.67 oz. of protein powder mixed with 4-5 oz. of milk. When I reach home, I have a cold shower and then have my dinner. (Yes, I work out in the evening from 7pm to 8.30pm.)



I read the link you shared and so far, it seems that I am okay.




I will make a note of the protein requirement and ensure that I have about 25-30 g of protein with every meal. I usually have 4 meals a day and consume the drink twice daily - the first along with my breakfast and the second as a post-workout drink. My pre-workout diet consists of 2-4 slices of brown bread with peanut butter, a glass of milk and a handful of nuts.

In a day, I have about 4-5 litres of water with 2 litres consumed during the workout. I guess I have to increase my consumption of water because 4-5 litres of water is the bare minimum for me (also considering that it is summer here and the temperature hovers around 95F (35C) with 65% relative humidity).

I agree that my weight is within the optimum range for my height, but my BMI is quite low. As per the BMI analysis done in the first week of April (at the start of training), I had to lose 1.5 kg of fat and gain 2.5 kg of muscle mass in order to achieve a fitness score of 80. So, you see that my muscle mass is quite low (characterised by thin arms and torso) despite being within the optimum weight range. Furthermore, since my body responds well to diet and training, I want to push myself to 150-155 lbs while maintaining the same fitness score of 80. I understand that this will take time and a lot of effort and this is why I have opted for a personal trainer who can guide me in my workout sessions.

As a rule of thumb, for bodybuilding you should aim for about 1.4 to 1.8 grams of protein per 1kg of bodyweight per day.

 

[Roh_Chris]

As a rule of thumb, for bodybuilding you should aim for about 1.4 to 1.8 grams of protein per 1kg of bodyweight per day.

I read it as 1 gram per pound of bodyweight. Doesn't that make it 2 grams of protein per kg of bodyweight?

 

[zeroturbulence]

I read it as 1 gram per pound of bodyweight. Doesn't that make it 2 grams of protein per kg of bodyweight?

1kg = 2.2lbs

so 1g/1lb is the same as 2.2g/1kg

That is a bit high (2.2g per 1kg bodyweight)