"The 33"-Road Bike Racing - Whey/Protein shakes

I'm just curious what people use, i.e. which product, and when/how often they use it.

I know Leo uses a bit of it, but I'm interested to see how others do as well.

PS: Leo, definitely chime in here!

http://gnc.imageg.net/graphics/product_images/pGNC1-6292431dt.jpg
http://blog.dailycal.org/arts/files/2008/08/plus_sign.jpg
http://www.edenfoods.com/store/images/products/zoom/100060.jpg
http://blog.dailycal.org/arts/files/2008/08/plus_sign.jpg
http://vastate.files.wordpress.com/2009/09/glass-of-water.jpg

(added because this thing told me my post was TOO SHORT)

This

http://www.conditionnutrition.com/reviews/wp-content/uploads/2009/10/american-whey-helps-you-gain-lean-muscle-mass-fast_1.jpg

http://blog.dailycal.org/arts/files/2008/08/plus_sign.jpg

http://vastate.files.wordpress.com/2009/09/glass-of-water.jpg

How often slash when do you guys use the stuff?

Also, all this stuff has sucralose. Gross.

The American Whey is priced well. I might try that next. Subby, which flavor are you using?

Euphoria on here found this site that seems to be well priced too: http://www.buybulkwhey.com/index.php

I'm no expert on this stuff, but after particularly tough rides I drink a shake of 'MaxPro' from the local Max Muscle Store. I mainly use this variety because the guys in the store seem to know what they're talking about and a big tub of it seems to last forever.

http://www.maxmuscle.com/shopmax/item/195/

Some of the stuff I've found scares me. Someone was recommending this powder on training and nutrition, and as I read into it, it had a ton of prohormones and crap like that. Eek...

Two shakes a day (morning and afternoon). Especially if I have had a hard training session that morning.

How often slash when do you guys use the stuff?

Also, all this stuff has sucralose. Gross.

The American Whey is priced well. I might try that next. Subby, which flavor are you using?

Euphoria on here found this site that seems to be well priced too: http://www.buybulkwhey.com/index.php

on days when I don't have meat.

my whey powder does not have sucralose, neither does my organic soy milk.

Two shakes a day (morning and afternoon). Especially if I have had a hard training session that morning.

Nothing before bed?

I guess that depends on how long it's been since you've eaten since you've gone to bed.

If I do 2x a day, it's probably going to be.

Half before WO, One after WO, and half before bed.


on days when I don't have meat.

my whey powder does not have sucralose, neither does my organic soy milk.

Hm. Yeah, I might have to try some unflavored stuff and just make it with chocolate milk because that's one of the cheapest ways to find it without sucralose.

Soon after working out you need to consume carbs too. So at the very least, eat a banana with your shake.

http://www.optimumnutrition.com/images/main-whey2.jpg

http://blog.dailycal.org/arts/files/2008/08/plus_sign.jpg

http://vastate.files.wordpress.com/2009/09/glass-of-water.jpg

I'm a lacto/ovo vegetarian, so I've got to supplement. I thought we went down this road a year ago?

Couldn't find the thread. Whatevski.

Subby, I drink the shake with milk and eat about 1-2 hours after the WO so I get the carbs in pretty quick too.

I take a scoop of this in water ~4 times per week but I get a fair amount of protein in my diet.

http://herbaleanfx.com/images/whey_protein_vanilla_5lb.jpg

Sometimes I take it as a breakfast substitute (better than nothing), the rest of time in a recovery drink post workout. Usually my workouts finish right before supper (lunch on weekends) so I don’t bother unless the workout was particularly hard or my meal is going to take a long time to prepare.

hey rtc -- as far as i can tell jay robb's stuff doesn't use any sucralose. i consume the egg white protein. there's another brand i eat on a regular basis (cheaper than the jay robb stuff, but still no sucralose) -- i'll post the brand when i get home.

Soon after working out you need to consume carbs too. So at the very least, eat a banana with your shake.

I'll follow this up by saying that some form of sugar (carbs) with the whey protein is very beneficial- causes insulin release which promotes an anabolic state.

I use protein after any kind of strength workout, and/or during stretches where I don't eat much meat.

What would be a good way of getting the carb source as well if a meal isn't quite possible?

I'm already drinking the powder with milk (some carbs). Might be a good idea to eat a granola bar/poptart or something with the shake.


hey rtc -- as far as i can tell jay robb's stuff doesn't use any sucralose. i consume the egg white protein. there's another brand i eat on a regular basis (cheaper than the jay robb stuff, but still no sucralose) -- i'll post the brand when i get home.

I'm a little worried about sucralose, but not really. I don't think I consume enough of it for there to be notable side effects during a lifetime. Same thing as high fructose corn syrup.

I wish they stuck to using sugar itself...

I'd highly recommend this approach... trust me I am a scientist for a whey protein manufacturer. Buy whey protein that hasn't been diluted by any other substances, preferrably a WPC80 in place of a WPI. A WPC80 will have 80% protein, 9% lactose, 4.5%fat. The extra lactose and fat offer midrange to long digestion. This is the most economical and versatile way to consume (I get it by the 50# bag bc shelf life is realistically 1-2 years depending on fat level)

Anyhow, I use one scoop of gatorde powder plus one scoop of WPC in one water bottle (the other has water). Try it. You'll be amazed at the difference it makes.

I get my protein from:
127167

i get my protein from:
127167

+1

I mix mine with fruit juice and drink it immediately after an intense strenuous session or ride.

I use Optimum Nutrition "Natural Whey, Gold standard" all flavors are decent. No artificial sweetners or colors.

I also use Optimum Nutrition "Natural Caesin, Gold Standard". Chocolate is best, particularly when mixed with oats!

Leo, I take it that you use the casein stuff before bed?

Chzman, I thought the point of whey was to get the blast of AA's straight to your muscles right after a workout. If I wanted slower digestion, then I'd just go for casein, no? Like I said, I drink mine with milk and there's a bunch of casein in there, so I should be good.

I use Optimum Nutrition "Natural Whey, Gold standard" all flavors are decent. No artificial sweetners or colors.

I also use Optimum Nutrition "Natural Caesin, Gold Standard". Chocolate is best, particularly when mixed with oats!

How do you mix it with oats? Are you just putting some oats in the shaker with it or blending them?

SPC Concentrate (Max Muscle's
Proprietary Blend of Whey Protein Concentrate 80,
Potassium Caseinate, Whey Protein Isolate, and
Whey Protein Concentrate), L-Glycine, Non-Fat Milk
Solids, Guar Gum, Luo Han Fruit Concentrate,
Cellulose Gum, Natural Vanilla Flavors.

This is the list of ingredients on the Max Muscle Vanilla, which is what I use. Other flavors use sucralose. Honestly, I wouldn't lose much sleep over the amount. It can't be much. There's both WPC80 and WPI, who knows in what proportions. What are the relative advantages of each?

I go with a single scoop of the MaxPro protein. If I use 2 it's fart city. I also stick in a (small) scoop of Max-Glutamine and about <shake, shake, shake> that much Ovaltine. in about 3 cups of skim milk. It tastes good and it seems to be pretty decent for recovery.

I'd really be interested in hearing more from chzman. You said, "I'd highly recommend this approach", but I don't know what approach you were referencing. Please go into it a little more.

How do you mix it with oats? Are you just putting some oats in the shaker with it or blending them?

I cook oats in water (rarely milk). when oats finish cooking, usually in 5-7 minutes, I turn off the stove and stir in 1/2 serving of casein per serving of oats. I cook them so that they are a bit watery as the casein seems to thicken the oats really well. I love adding banana in the last minute of cooking. also cinamon, nuts raisins, other fruits......



RTC: yup, I use the whey in my "sport drink" on the bike. I almost always mix the whey and casein together in all other situations. But I prefer the whey as a drink and the casein as an oatmeal addition and mixed with water and frozen as a nice pre-bed desert.

If you weren't a continent away, I think I'd go to your house for breakfast.

http://ep.yimg.com/ca/I/advantagesupplements_2079_13541053

no sugar, no upset stomach, 50 grams protein every 2 scoops

This is a highly debated subject, and all I can do is try to point out the facts. I will briefly attempt an answer to the couple of questions... and I suppose I wasn't clear on an approach.

First, WPC and WPI are essentially identical in regards to what is in them. It is the ratio of the components that differentiate. WPC has more fat and lactose, WPI generally has a higher percentage of protein per 100g. If you want caseins, eat cheese or drink milk. Don't waste your money on powdered caseins.

Both protein sources are excellent, and both should be used in conjunction for optimal bodybuilding performance. Generally speaking the whey proteins do digest faster, but as intact globular structures, it still is a 25-35 minute breakdown in the body. Whereas 3 of the 4 caseins, probably are in the 90-100 minute breakdown range.

So, when I referred to a slower digestion, all I was referencing to was uptake of simple sugars. Between the variety of whey proteins, the fat, and the lactose, those are all "mid-range" on the absolute digestion time scale. This is a great cascade of energy release for the cyclist, and at about the right rate. Casein will digest too slow to get any benefits on the bike. But off of the bike after a workout, casein with some whey provides a great muscle recovery drink, and add in some carbs... bam! Chocolate millk with a scoop of whey!

Just like Grandma says... Bottom line is nothing can beat a great balanced diet of carbs, protein, and fat that come from a variety of sources.

The "approach" I referred was simply to utilize whey proteins during workouts (This is really where they excel), and maybe after the workout if you didnt get enough during. Other than that, heavy protein supplements for a competitive cyclist are sort of counter-productive. We are not body-builders.

rtc - the other egg white/"milk" (i'm guessing it's whey but i'm not certain) protein supplement i eat is from a company called "mlo" -- mixes up great with goat milk, water, or fruit juice.

i notice most of you guys are using whey proteins -- (i haven't done any research on this yet, so excuse me) is there any advantage/disadvantage in terms of protein source? i.e. egg white vs. whey? i seem to have an easier time digesting egg white protein than whey, meaning i don't smell like a... well, something awful, but this can also vary on the brand of whey.

sorry for the hijack.

While we might not be body builders, whey right after a workout can help muscles recover a little faster. Adding just 25grams to your diet post workout won't make you bulk up, but if it helps you recover then that's great.

Leo and others take whey during their workouts, I think this is good because of the high BCAA count in whey. If you look at bdop's thread on his bcaa stuff, and some of the comments on it there's some effect (be it placebo) that it will allow you to be on the rivet a little longer. Having some protein during the workout isn't necessary for most rides, but it won't hurt you...

The advantage of whey is that it is quickly digested, and will help your muscles recover faster. Casein and others are a little slower (hours vs under an hour). So if you're trying to play your cards right, then it's good to have whey after a workout and casein before bed so you have something for the night. That being said, a glass of milk is enough for before bed.

I need to find a whey source that doesn't make me gaseous haha. I'm hoping that the buybulkwhey.com stuff is decent. They're sending me some samples and I'm hoping that I can get some use out of them. I'd like to have an unflavored set and a flavored one.

just as a clarifier: I consume maybe 5g of whey protein/hour. I do this not as a performance enhancer, but as a "pre-covery" attempt. In most hard training scenarios, I do not eat anything 3 hours pre workout. If I do a 3-4 hour ride, that's 7 hours sans protein. The whey and BCAA powder that I use in my bottles give me a slow trickle of BCAAs.... if it really helps, i do not know.

For shorter rides (crits, too) i dont use protein as I dont want to slow the absorption of carbs at all. I do down 25-35g of whey/casein post race/workout. I love the milk/whey mix if refrigeration is not an issue.

My protein intake may be higher than most as I am a very lean 192 lbs.

Hope this clarifies a bit. :)

-L

So.

I was wondering if you guys were having any digestive issues with the whey you were taking. I suppose it's like saddles and you have to work to figure out which one is for you, no?

I've been drinking mine with milk, and a few months ago I was almost confident that I was lactose intolerant. That went away but maybe drinking the whey powder with milk isn't the best idea.

I haven't been having issues of milk with oatmeal and stuff, so I'll try to do the whey with just water next time and see what happens. If that doesn't bother me, then I'll either mix it half and half, or get lactase pills and see if that helps.

I wonder if this means that everything is just going through me instead of being digested...
Ugh.

Optimum Nutrition 100% Gold Whey Standard all the way. It tastes so good and has been so effective over the years -- from a bodybuilding standpoint that is.

So.

I was wondering if you guys were having any digestive issues with the whey you were taking. I suppose it's like saddles and you have to work to figure out which one is for you, no?

I've been drinking mine with milk, and a few months ago I was almost confident that I was lactose intolerant. That went away but maybe drinking the whey powder with milk isn't the best idea.

I haven't been having issues of milk with oatmeal and stuff, so I'll try to do the whey with just water next time and see what happens. If that doesn't bother me, then I'll either mix it half and half, or get lactase pills and see if that helps.

I wonder if this means that everything is just going through me instead of being digested...
Ugh.

http://ep.yimg.com/ca/I/advantagesupplements_2079_13541053

no digestive issues.

Trying a new brand in a few days. I'll let you know how it goes when I get it.
I'm looking for the cheapest but bestestest stuff I can find - on sale, free shipping, prize at the bottom of the container, whatever.

I always look for lactose free and a 5lb jug. The more I get the longer it lasts for the cheapest way out. I also Google for coupon codes to certain places before I make a decision.

http://ep.yimg.com/ca/I/advantagesupplements_2079_13541053

no digestive issues.


That brand has always been the best I've used in the past. If I can ever get the stuff on sale I jump on it.

I miss the days when I was trying to pack on mass and would look for the highest calorie mix. Most of the time the drinks tasted like milkshakes. And I always added 1 or 2 whole eggs (raw) in the blender. And sometimes a scoop of ice cream. My post workout drinks would be 2000 cals - at least. And around 40-50 grams of protein.

When I started lifting heavy and really trying to pack on mass, I went from 157lbs to 190lbs and got my strongest. By the time I got married I was up to 210. Man, those were the days; When I just ate all the time and lifted like a freak.

If you're looking for cheap, try the site I posted (buybulkwhey.com). Someone on here (euphoric?) mentioned it and they're sending me a few samples to try.

I compared the AA profile to the EAS stuff I have and it's as good (if not better) on all fronts. Plus, 5 lbs are like 30 bucks compared to 50+ for everything else.

BSN Syntha-6 is my favorite all around protein. Cheap ($20 for 3 pounds at massnutrition), great taste, mixes well, and has a combination of fast and slow acting proteins. Usually use it for breakfast, and sometimes before and after big rides or races.

For on-bike nutrition I have been mixing a bottle of extra thick (4-6 scoops) Hammer Perpetuem (contains protein) and 5-6 grams of extra bcaa's. When I run out of my current supply of bcaa's i'm going with a flavorless whey from trueprotein.com.

Does whey rhyme with pee?

Today I drank my shake with water instead of milk. No stomach issues at all.

I think I'm going to get lactase pills. I'm almost 100% sure that I'm lactose intolerant. This just about seals it.

I also got the buybulkwhey.com's samples in the mail today. I'll try those out over the next few days and see how it tastes. If I like it (8 samples), it's going to be a good source for others too since it's one of the cheapest whey sources I've found.

Does whey rhyme with pee?

no.

Water and nectar. Plenty of flavors... all of them not chocolate or vanilla, both of which I hate.

ridethecliche -- if you're partial to milky-ness, and if you don't care for soy/rice/almond milk, try some goat's milk. i'm lactose intolerant and find goat's milk (especially the low-fat variety) to be quite tasty.

The EAS stuff I have is fine. It was the milk in the drink that was the issue. I'll buy some lactase tomorrow. I love milk, and I refuse to stop drinking it. A glass adds 8 grams of protein, and 130ish calories+ calcium and all sorts of goodness. Totally a great cheap way to make each shake about 30 grams instead of 20. And it works much better than water with cereal...

Trying the buy bulk whey samples that I was sent before/after my WO today. Will let you know how they taste and do with the stomach. Hoping they work out since I've never seen whey cheaper than they sell it for. If someone can find decent stuff cheaper elsewhere, let me know. Their ingredients look good as does their AA breakdown.

I'll take one for the team and be the bait. You reading euphoria? Haha.

Sci*Fit protein sucks!
Doesn't mix well at all. Taste is less than desirable.
79 servings to go.

I buy bulk whey from the AminoStrong guys. It is flavourless, has no fillers and is 80% protein (as described above).

I mix it in a blender with water, ice, a banana and an omega oil blend. For fun I add a little cocao, too.

Rich and creamy and I share it with my son.

I use it post ride after my can of coke and before I eat a meal.

Myoplex strength formula, chocolate flavor after instense training sessions. tasty too

The EAS stuff I have is fine. It was the milk in the drink that was the issue. I'll buy some lactase tomorrow. I love milk, and I refuse to stop drinking it. A glass adds 8 grams of protein, and 130ish calories+ calcium and all sorts of goodness. Totally a great cheap way to make each shake about 30 grams instead of 20. And it works much better than water with cereal...

Trying the buy bulk whey samples that I was sent before/after my WO today. Will let you know how they taste and do with the stomach. Hoping they work out since I've never seen whey cheaper than they sell it for. If someone can find decent stuff cheaper elsewhere, let me know. Their ingredients look good as does their AA breakdown.

I'll take one for the team and be the bait. You reading euphoria? Haha.

anxiously awaiting!

down to the last 5 servings of EAS chocolate and I need to pounce soon, lest my 115x3 squats take a nosedive. :o

Had the strawberry yesterday.

Taste was good, and mixed well in water. I tried a little bit in milk so I could critique it. Tasted like strawberry milk.

Little too sweet in water though. Tastes fine though. No issues.

I mixed the 'plain' with OJ right now, and it didn't mix terribly well. I use OJ with lots of pulp, so I guess it's pretty saturated alright. Added a little more OJ and it's fine.

I'll try the chocolate stuff on monday. If it tastes half as good as the strawberry does, then it'll be fine. I'll order it if I like it.

Shipping was fast too. I got their samples in like 2 days!

I get bulk stuff from the co-op but ON is pretty good too. I always mix in water.