Can anyone recommend a good protein shake for after a workout? I don't want something high in calories. Normally after a workout I eat an apple and drink lots of water but the more I read I understand that I want protein and liquid is better? Is that right? If so what low cal protein drink can I use. I want something that is very close to the calories in an apple as I count and log calories each day and want to keep it about the same. This would be for weekend workouts. During the week I workout after work and eat dinner within 30 minutes so I am find during the week. But on the weekend I workout in the morning and normally don't eat a "meal" until hours later.
Another question, everyone talks about sprinting. Can someone explain why this is better than walking at intervals? I walk on the treadmill at a fast pace but should I add sprinting? If so how long and how fast and what are the benefits?
Thank you.
Protein shakes and sprinting question
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littleshelly
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Sprinting has more Fat burning ability. It's like driving a car at higher speeds, uses more fuel.
As for Protein shake,s you don't necessarily need low Cal. You would benefit from one with Protein and Complex Carbs, but you can always just have 1/2 - 3/4 of the reccomended dose, to lower calories, but get a good mix of Protein and Carbs to help muscle recovery, Bloodsugar elevation, and Muscle Glycogen elevation.
As for Protein shake,s you don't necessarily need low Cal. You would benefit from one with Protein and Complex Carbs, but you can always just have 1/2 - 3/4 of the reccomended dose, to lower calories, but get a good mix of Protein and Carbs to help muscle recovery, Bloodsugar elevation, and Muscle Glycogen elevation.
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littleshelly
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Thank you. Do you buy the powder and mix it with water?
When I walk on the treadmill I do adjust the speed and incline and feel this burns more than just walking at a steady pace. I was running over a mile a day also but it became a chore I did not enjoy. I dreaded the running and workout so I cut it out and added more minutes to walking routine and have not gained any weight. I am just not a person who enjoys running. I may try the sprinting for a minute or so a couple of times during walking.
When I walk on the treadmill I do adjust the speed and incline and feel this burns more than just walking at a steady pace. I was running over a mile a day also but it became a chore I did not enjoy. I dreaded the running and workout so I cut it out and added more minutes to walking routine and have not gained any weight. I am just not a person who enjoys running. I may try the sprinting for a minute or so a couple of times during walking.
- for protein simply get the biggest tub for the cheapeast price with less than 5g of carbs per serve
- yes, a protein shake straight after intense training (not fluffy cardio which you shouldn't be doing anyway)
- a shake and an aoppl won't have the same calories but it won't matyter anyway as all the protein calories swill be going to replenshment anyway
- you need more carbs after intense training to for refulleing glycogen stores...opt for sugary cerial, bread, pasta or rice but don't have these at any other times
- calorie counting could not be any more over rated...most people donlt even know how many they actually need making all the adding up and counting obsolete
- you need a shake after every intense session regardless, referring to your weekdays...no your calories won't blow out
- you better be eating before morning training
- sprinting is harder than walking, no science really there
- sprinting raises EPOC/metabolism so you'll burn more calories for longer after you've finished (up to 40hrs) where walking burns calories only while you do it, but not many at that
- walking intervals?? what walk slow then walk a little qwuicker?? it's still slow in the end and not intense...burning cal's is not the same as burning fat, no where near it
- i like low carb shakes as you can always add carbs in but you can't take them out
- wts before intervals
- 5min warm up/down and 40mins max of wts...1 exercise per movement (deadlift, squat or lunge, bench press or push up, row, chin or pull up, shoulder press, core stabilisation) so 6 in total will do the trick
- yep buy and mix in water yourself
- what's the difference btw walking and jogging? both boring and long to me with no real cal burning happening...the beauty if intervals and sprints is that you can do them for 10mins and be done
- yes, a protein shake straight after intense training (not fluffy cardio which you shouldn't be doing anyway)
- a shake and an aoppl won't have the same calories but it won't matyter anyway as all the protein calories swill be going to replenshment anyway
- you need more carbs after intense training to for refulleing glycogen stores...opt for sugary cerial, bread, pasta or rice but don't have these at any other times
- calorie counting could not be any more over rated...most people donlt even know how many they actually need making all the adding up and counting obsolete
- you need a shake after every intense session regardless, referring to your weekdays...no your calories won't blow out
- you better be eating before morning training
- sprinting is harder than walking, no science really there
- sprinting raises EPOC/metabolism so you'll burn more calories for longer after you've finished (up to 40hrs) where walking burns calories only while you do it, but not many at that
- walking intervals?? what walk slow then walk a little qwuicker?? it's still slow in the end and not intense...burning cal's is not the same as burning fat, no where near it
- i like low carb shakes as you can always add carbs in but you can't take them out
- wts before intervals
- 5min warm up/down and 40mins max of wts...1 exercise per movement (deadlift, squat or lunge, bench press or push up, row, chin or pull up, shoulder press, core stabilisation) so 6 in total will do the trick
- yep buy and mix in water yourself
- what's the difference btw walking and jogging? both boring and long to me with no real cal burning happening...the beauty if intervals and sprints is that you can do them for 10mins and be done
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littleshelly
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Thank you for your reply. I do eat before the morning workout. Every morning I have 2 big bowls of cereal. I love cereal. I mix wheat flakes, red wheat puffs and Cheerios. I eat that about an hour before workout. I also drink a cup of coffee and a bottle of water.
I take several supplements also. Flax oil, fish oil, cayenne pepper, ginger, cinnamon, magnesium, calcium, zinc, multivitamin and apple cider vinegar.
The only way I have been able to loose and maintain current weight is watching calories and exercise. I am learning a lot from this site about what to eat and when to eat it. I try to eat clean and healthy most of the time. I don't eat too much "white stuff" anymore and stick to whole wheat, pasta, bread and so on.
I use 1% milk, salad and fruit everyday and lots of mustard, salsa, hot sauce and hot peppers to spice things up. Don't salt food at all anymore and drink tons of water.
If I would add some sprinting to walking routine would that work?
When I say interval I mean I start out walking at 4.1mph and do that for about 15 minutes. Then I bump it up to 4.2 and 4.3 and raise the incline.
I could add sprinting and bump it up to 6.3 or so. How many minutes would I need to do that.
Thank you again for all of the good advice. I appreciate it.
I take several supplements also. Flax oil, fish oil, cayenne pepper, ginger, cinnamon, magnesium, calcium, zinc, multivitamin and apple cider vinegar.
The only way I have been able to loose and maintain current weight is watching calories and exercise. I am learning a lot from this site about what to eat and when to eat it. I try to eat clean and healthy most of the time. I don't eat too much "white stuff" anymore and stick to whole wheat, pasta, bread and so on.
I use 1% milk, salad and fruit everyday and lots of mustard, salsa, hot sauce and hot peppers to spice things up. Don't salt food at all anymore and drink tons of water.
If I would add some sprinting to walking routine would that work?
When I say interval I mean I start out walking at 4.1mph and do that for about 15 minutes. Then I bump it up to 4.2 and 4.3 and raise the incline.
I could add sprinting and bump it up to 6.3 or so. How many minutes would I need to do that.
Thank you again for all of the good advice. I appreciate it.
- your cereal might be too sugary, you need a high fibre "sports" type one or oatmeal, porige etc
- after a workout have the sugary one's though but no other time
- sprinting by itself will help but it's your overall plan will work (hopefully)
- start with the slowest jog you can do which is about a 6 or 7 generally for 1min then increase the speed to a 10 or so (something that you can just hold for 1min so a bit of trial an error intitially) for 1min and do that 3 - 5 times...if you get 5 and you could do more than make your fast interval faster...i also like a 2% incline too
- after a workout have the sugary one's though but no other time
- sprinting by itself will help but it's your overall plan will work (hopefully)
- start with the slowest jog you can do which is about a 6 or 7 generally for 1min then increase the speed to a 10 or so (something that you can just hold for 1min so a bit of trial an error intitially) for 1min and do that 3 - 5 times...if you get 5 and you could do more than make your fast interval faster...i also like a 2% incline too
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littleshelly
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Thank you again for the reply. The cereal I eat has very little sugar. The wheat puffs have zero and that is the majority of what I put in bowl. The cheerios and wheat flakes have very little.
I will try the sprinting. Some nights I have more energy than others for workout. Tonight I am feeling kind of tired.
But sometimes after I get going I feel a little better.
I will try the sprinting. Some nights I have more energy than others for workout. Tonight I am feeling kind of tired.
But sometimes after I get going I feel a little better.
Be careful with the large Cereal portions. Whilst Bloodsugar will be lower first thing, it is not too beneficial to have massive Glycemic Load, (Bloodsugar spikes), first thing. Regular high spiking could long-term, possibly lead to diabetes.
So you need to remember, that most Cereals range in the region of 65-75 GI. As you're mixing different types, you could make it simple and go with an average GI rating of 70.
If for example you consume 50g Carbs at Breakfast, you will get a of 35%.
If it's 60g, it's 42%.
You need to keep your Breakfast Carbs in check a bit, incase you're going too high.
is normally represented thusly.
0.1-14.9 Low
15-19.9 Moderate
20+ High.
This can however be affected by heated Carbs, as heated Carbs lose some Carb content, like most Fats do too, but in general the readings are as stated.
If you allow for a nightly drop in Bloodsugar, I would say as a precautionary measure, you don't need to go above a 30% spike first thing, as you really don't need massive Carb spikes first thing, and I think capping any potential at 30%, (10 higher than the normal minimum for high readings), you will be fine.
So you need to remember, that most Cereals range in the region of 65-75 GI. As you're mixing different types, you could make it simple and go with an average GI rating of 70.
If for example you consume 50g Carbs at Breakfast, you will get a of 35%.
If it's 60g, it's 42%.
You need to keep your Breakfast Carbs in check a bit, incase you're going too high.
is normally represented thusly.
0.1-14.9 Low
15-19.9 Moderate
20+ High.
This can however be affected by heated Carbs, as heated Carbs lose some Carb content, like most Fats do too, but in general the readings are as stated.
If you allow for a nightly drop in Bloodsugar, I would say as a precautionary measure, you don't need to go above a 30% spike first thing, as you really don't need massive Carb spikes first thing, and I think capping any potential at 30%, (10 higher than the normal minimum for high readings), you will be fine.
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littleshelly
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Boss Man, thank you. I do have to watch blood sugar levels. I am hypoglycemic and test blood sugar 2-3 times a day. I was taking Metformin for it but am now trying to control it with diet.
swanso5, yes me too. I NEVER miss a workout. family and friends think I am obsessed. I am very disciplined and determined. I have incredible will power. Not long ago I had a health issue that made me very, very weak and tired and even through that I worked out 6 days a week. I have trouble sleeping and normally wake up at 3am so by 4:30pm, the time I workout during the week, right after work. (we have a fitness center where I work) I am very tired. So I did not sprint last night but I may try it soon. I am still recovering and being sick is what made me give up running, I just could not do it physically anymore but am slowly getting better.
swanso5, yes me too. I NEVER miss a workout. family and friends think I am obsessed. I am very disciplined and determined. I have incredible will power. Not long ago I had a health issue that made me very, very weak and tired and even through that I worked out 6 days a week. I have trouble sleeping and normally wake up at 3am so by 4:30pm, the time I workout during the week, right after work. (we have a fitness center where I work) I am very tired. So I did not sprint last night but I may try it soon. I am still recovering and being sick is what made me give up running, I just could not do it physically anymore but am slowly getting better.
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littleshelly
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I am looking for a Whey protein drink mix. Here are a few I have found. Which one is best or do you have a recommendation. Also, I see some brands listed with Whey Peptides and some with Whey isolate which is better?
http://www.gnc.com/sm-gnc-pro-performan ... 44029.html
http://www.energyfirst.com/Whey-Protein ... 8Ta38Obxj0
http://www.jayrobb.com/cat_proteinWheyChoc12.asp
http://www.gnc.com/sm-gnc-pro-performan ... 44029.html
http://www.energyfirst.com/Whey-Protein ... 8Ta38Obxj0
http://www.jayrobb.com/cat_proteinWheyChoc12.asp
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littleshelly
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- Posts: 211
- Joined: Mon Jun 09, 2008 6:09 pm
