Training & Nutrition - Is Protein Powder Worth Taking

Hey guys,

I used protein powder/shakes when i used to go for the gym. But have never considered using them to aid my cycling. So my question is, would it be worth having a protein shake before a race? And what help would this provide?

Thanks alot guys,

Dove15

Sometimes I'll make a smoothie with protein powder after a long hard ride. With some fruit and maybe some added dextrose, it makes a great recovery drink. You need carbs and protein after a hard effort for recovery.

Before a race? I wouldn't think it would help much, if any. I prefer real food about 1-2 hours before.

Az

I think protein powder is a very versatile component in your nutritional plan... it lets me get fat-free protein into my diet, I can cut back on meat, and the shakes are fast, easy and tasty.

But, it's not some magic bullet thing, like you drink it before a ride and do better. You want to eat lots of carbs 4 hours before riding.

Eating or drinking high quality protein after an intense training ride or a long ride will help kick-start the recovery and repair process in your muscles, which more than likely will have experienced some degree of break down. Whey protein is ideal in terms of bio-availability and absorption. I generally blend up a vanilla flavored whey protein (~25g) powder with 16 oz. of orange juice and drink it on the rocks. It's pretty tasty, and it gives me the right mix of protein and carbs needed to resupply my depleted muscles.

I recommend you do a search on recovery meals and drinks in the Training and Nutrition posts. There's been a ton written about it.

For a post-ride recovery shake, I like to mix one scoop chocolate whey protein, one scoop chocolate Slim Fast (don't laugh, it has carbs, a little fat, and vitamins), 1% milk, and a banana in the blender.

I was getting really painful muscles the day after a good ride and someone somewhere told my to try Endurox R4 (http://www.enduroxr4.com) as a recovery drink. It worked like a miracle drug and I still use it usually at the beginning of the riding season.

So I'm getting my girlfriend in to riding and we try the Endurox and it works great. But she's having problems with her muscles out on the ride. So I learn that the Endurox people make a protein drink for before the ride called Accelerade (http://www.accelerade.com). So I went out and got some yesterday. Amazingly both of us performed better with less muscle pain during the ride. We rode harder, faster and went a little longer than normal and felt wonderful afterwards.

Note: I'm not associated with the product or benefitting from a plug here. The stuff made me feel and perform better so I figure it should help other people also.

I like a glass of cold chocolate milk after the ride. :D

Yup, chocolate milk (or, for that matter, plain milk) is just as good as any protein supplement. If you're afraid of fat, get fat-free milk. If you're concerned about the carbs in the milk, cut down on other carbs.

Just the other day, I found heat-treated chocolate milk in 20 cl cartons. Stores for three months without any need for cooling. 2-3 of those will probably be excellent during a longer ride. Protein, carbs and fat all at once, as well as a bit of fluid.

Met-RX is an awesome supplement. I usually use it after a weight workout, but sometimes after a monster hilly ride, or anytime I know I overloaded my legs, I'll throw back a shake. It's good stuff, great for muscular recovery, but definitely too heavy for riding fuel.

Oh jeez, I hope it's not on the doping list...........

I did 45 miles today
in 104+ degree weather
here in Southern California
and drank a whey protein
smoothie for a recovery lunch
and feel like a million bucks
right now.

I basicly live on Whey Protein
shakes and only eat a few real
dinners a week. Check out the
website at: http://www.wheyoflife.org
for details of the many, many
health benefits of this stuff.

I actually buy it in 44# bags
and store in in 5 lb containers
and a Vittles Vault (for dog food)
to keep it fresh and bug free.
Check out the following website
for the best price on the Internet
that I have been able to find:
http://www.supplementdirect.com/?content=52&product_id=10805

I highly recommend this stuff.
It promotes lean muscle mass,
keeps you trim and fit and is
the best source of ALL essential
amino acids of any food available.

I am in better shape at 55 yrs.
than when in my 30s or 40s and
I credit Whey Protein Powder and
bicycling for the effect.

Keeps me rev'n.

I was getting really painful muscles the day after a good ride and someone somewhere told my to try Endurox R4 (http://www.enduroxr4.com) as a recovery drink. It worked like a miracle drug and I still use it usually at the beginning of the riding season.

So I'm getting my girlfriend in to riding and we try the Endurox and it works great. But she's having problems with her muscles out on the ride. So I learn that the Endurox people make a protein drink for before the ride called Accelerade (http://www.accelerade.com). So I went out and got some yesterday. Amazingly both of us performed better with less muscle pain during the ride. We rode harder, faster and went a little longer than normal and felt wonderful afterwards.

Note: I'm not associated with the product or benefitting from a plug here. The stuff made me feel and perform better so I figure it should help other people also.

I started Accelerade last year and Endurox this year. I've also been amazed at how well it works.

Note that the protein is milk-based, and people who are lactose-intolerant may have trouble with it.

There should be no lactose (milk sugar) in a powder just because there's milk protein in it.

I know lactose intolerant people who can't eat any of the bars or drinks that use whey protein.

I used protein powder/shakes when i used to go for the gym. But have never considered using them to aid my cycling. So my question is, would it be worth having a protein shake before a race? And what help would this provide?

Dove15

Interesting that you use it BEFORE you go out. Actually I use oatmeal, and also a small protein and Carb shake before I ride . When I get home after the ride, I use ProPeptide MBF. 42 grams of Protein to help muscles. Also, 84 grams of Carbohydrates for depleted glycogen stores. I think you can read more about it at ProPeptide.com.

For after a gym workout I use something with much less carbs and calories.

I have been reading this with much interest.

Accelerade:

ACCELERADE is the first sports drink that provides rapid hydration plus the added benefits of all natural protein to re-energize muscles during exercise and help muscles recover faster after exercise. Studies at leading sports science labs show that protein-powered ACCELERADE extends endurance up to 24% compared to a conventional sports drink and up to 57% compared to water. If you're serious about your exercise, advance to ACCELERADE.

NUTRITIONAL FACTS
Serving Size: 1 Scoop
Serving Per Container: 56

Amount Per Serving

Calories 120
Calories from fat 10
% Daily Value*
Total Fat 1g
Saturated Fat 0g 1%
0%

Cholesterol 10mg 2%
Sodium 190mg 8%
Potassium 65mg 2%

Total Carbohydrate 21g
Dietray Fiber 0g
Sugars 20g 9%
0%

Protein 5g 12%

* Percent Daily Values are based on a 2,000 calorie diet
† Daily Value not established


Ingredients: Sucrose, whey protein concentrate, maltodextrin, citric acid, fructose, lecithin, magnesium carbonate, sodium chloride, natural flavor, vitamin E acetate, ascorbic acid, monopotassium phosphate, FD&C Red 40.

Directions: For 1 Serving, mix 1 scoop with 12 oz. cold water in shaker, water bottle, or glass. Use before, during or after exercise.
Endurox

ENDUROX R4 FRUIT PUNCH MIX - 2.28 lbs
The introduction of Endurox: R4 in1999 began a new chapter in how nutrition can enhance aerobic performance. Endurox R4 was developed by leading exercise physiologists and based on cutting edge research that explains how the interaction of key physiological and nutritional factors enable muscles to operate at peak performance.

In a number of clinical trials, researchers found that compared to Gatorade, Endurox R4 provided equal rehydration effectiveness and:
+ Enhanced performance and extended endurance by 55%
+ Reduced free radical buildup by 69%
+ Reduced post muscle damage, by 36%
+ Increased muscle glycogen levels 2.2 fold

The unique Endurox R4 formula includes electrolytes, high glycemic carbohydrates and whey protein in a 4:1 ratio, arginine, vitamins E and C, glutamine and branched chain amino acids. Endurox R4 Performance/Recovery Drink is specifically designed to:
1. restore electrolytes and water;
2. replenish glycogen stores rapidly;
3. reduce muscle and oxidative stress;
4. rebuild muscle protein.

In April 2001 the Company received a US Patent (#6,051,236) for Endurox R4 for 77 claims. Leading coaches in cycling, track, swimming and triathlon have become strong proponents for Endurox R4. In addition, 15 professional basketball, football and hockey teams currently use Endurox R4.

NUTRITIONAL FACTS
Serving Size: 2 Rounded Scoops(74g)
Serving Per Container: 14


Amount Per Serving


Calories 270
Calories from fat 10


% Daily Value*


Total Fat 1g
Saturated Fat 0g 1%
0%
Cholesterol 10mg 3%
Sodium 210mg 9%
Potassium 120mg 3%
Total Carbohydrate 52g
Sugars 40g 18%

Protein 13g 26%
Vitamin C 470mg 780%
Calcium 100mg 10%
Magnesium 240mg 65%
Vitamin E 400 iu 1330%
Chloride 270mg 8%
L-Arginine 920mg †
L-Glutamine 420mg †


* Percent Daily Values are based on a 2,000 calorie diet
† Daily Value not established


Ingredients: Complex Carbohydrates, Glucose, Whey Protein Concentrate, Crystalline Fructose, L-Arginine, Vitamin E Acetate, Ascorbic Acid, Sodium Chloride, Citric Acid, L-Glutamine, Magnesium Oxide, Artificial Flavor, Potassium Phosphate, FD&C Red #40.

Directions: Mix 2 scoops with 12 ounces of cold water. If you weigh less than 120 lbs. you can use 1 scoop. Take immediately after exercise.




ProPeptide MBF:


ProPeptide MBF is a concentrated protein with a composition specifically engineered to provide all of the amino acids, protein fraction, a unique blend of mass increasing complex carbohydrates, and peptides that your body needs to grow lean healthy and muscular.
The advanced blend of proteins incorporate dietary "fast and slow" proteins in the form of:
• Whey protein - un-denatured
• Micellar casein - anti-catabolic
• Egg proteins - high in cystein
These proteins allow for a sustained release of protein meaning better:
• Net nitrogen utilization
• Less wasted protein
• Less catabolism
Probiotic organisms, "friendly bacteria", to help keep your digestive system functioning at maximum efficiency, improve your intestinal health, and increase protein absorption by recycling amino acids for further use with:
• Bifidus
• Acidophilus
• Yogurt organisms
Rich in bioactive protein fractions such as lactoferrin as well as important peptides.
A high concentration of peptide-bonded glutamine, 4g per serving, ensures a superior absorption (up to 20 times) to that obtained with L-glutamine:
• While producing a strong anti-catabolic effect.
• Allowing maximum lean muscle growth.
Helps the body to better incorporate nutrients before, during, and after intense exercise.
Allows for maximum anabolic and anti-catabolic activity.

After looking at the above, I would prefer Endurox to Accelerade. More carbs and protein and the first ingredient in Accelerade is sugar.

I personally prefer a protein mix. Not use Whey, but mix of fast and slow absorbing proteins.
I also do not like shakes as thick as pancake batter.

But to answer your original question:

Is Protein Powder Worth Taking?

Yes, but make food your first choice.

I'm a vegetarian, starting using whey powder about 1 month ago, and it's made an amazing difference in my strength, recovery, and overall fitness. Plus (I don't know why) I'm sleeping much better.

i as well drink a protien shake before and after i go to the gym. it doesnt give me a boost while im working out, it just carries me though it. i dont find myself slacking when i take it. i also believe it truly does help with recovery time. plus for the price its like a quick meal for $1-$2 per serving. this is what i take if anyone is interested. its not thick at all. metrex is great stuff but to thick for me. http://www.bodybuilding.com/store/opt/whey.html :D