What kind of shakes do you like to make?
I usually make one big shake per day to sustain my energy and nutrition. What do you like to make?
I usually make one big shake per day to sustain my energy and nutrition. What do you like to make?
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Oh motherfucker let me tell you something. I am the king of micronutrient shakes and other weird health things. I have one of these about 5 days a week: -1 bottle of green juice (Sooja, I think), black peppercorn, yellow mustard seed, cinnamon, turmeric, chaga mushroom, lion's mane mushroom powder, 1/4tsp niacin, spirulina powder, frozen garlic, frozen broccoli sprouts, brazil nut, ashwaganda powder, rhodiola rosea 3% extract, holy basil powder, apple cider vinegar, lemon juice, cacao nibs, matcha powder, prebiotic powder blend, maybe some more shit I'm forgetting. I have like 1.5 cupboards full of weird powders.
I also abhor food waste. I have an ongoing broth/smoothie bag. How I see it, any food is either nutrients or fiber, all of which I'll take. An eggshell is just a bunch of calcium. So any vegetable scraps, eggshells, and bones/meat scraps, I keep frozen and I have a mug of bone/vegetable broth every day. And if I have some veggies about to go bad, for instance, I'll freeze them and put them in my smoothies later. So my diet is one meal a day, one shake a day, and one mug of broth. I'll add collagen to the broth if it's low on bones. Used to do the one meal a day with no broth or shakes thing, but I quit my job and have more time now. Feeling great.
+SB
Sounds awesome. I need to get on your level.
The freezer bag is a great idea. I throw some remains of vegetables in my drinks as well. I need to start doing the egg shells though. I need a bit more calcium than normal as I'm working on increasing my bone density.
I have a couple of these bottles, I would recommend them as fiber starts to take up a lot of space when you're throwing it in a shake. I used to use the liter size, but it was too small.
https://www.amazon.com/BlenderBottle-Pro45-Extra-Large-Shaker-Bottle-45…
Like this. And then you strain it through steel mesh into big mason jars. I label the jars with dry-erase marker because I love mason jars and use a lot.
wow i'm using this in our next caption contest
That is fucking disgusting.
I'll have to remember this for the 2018 Member of the Year poll.
Jesus Christ, goldie. You're not supposed to eat your compost bin.
god have mercy
That looks about as appetizing as what you might find inside the septic tank of a frat house after a very long drinking and Taco Bell binge...
My coffee mug is now full of puke... I hope no one in the office looks in it.
holy shit.....I try to be healthy and am pretty aware of most current health trends (potentially fads), but you just take fucking everything and just throw it into a container. I'm actually shocked that your list doesnt contain any deer antler velvet.
And that "broth" you have going would lead to divorce in my house.
I'm sure you're healthy and fit, what type of training do you do?
My b and n keys roke ut I got "n" on clipoard so are with me
Monday: ack - 9 sets pullups, 6 different variations, rotate y week Wed: Posterior/Core - 6 sets superset hyperextesions with situps on same machine, 30 sec rest /w supersets Fri: Push: 8 sets dips Sat: 15 min sprints (15 sec sprint 45 sec slow row) on row machine. Hill sprints if no ice on ground -Walk for 45 min a day riskly. Everything is done i Virams or arefoot. -30-60 min sauna 2-6 times a week -Run 6 mi. in Virams on off days. no clothes ut shorts allowed regardless of weather or temp. -only consume non-water everages or food in 8 hour widow daily -5-7 day fast quarterly -try to eat orgainc and shit
SB'd because I was about to look into making this until I saw holy basil powder. Can I even get something like that in a market or do I have to achieve market sainthood and bless it myself?
it's just tulsi bro
Where the fuck do you even buy 90% of this? I want in.
Amazon, Ebay, Costco, the Slavic market
I'm pretty simple with a 48oz shake with 3/4lb Strawberries and 1-2 Bananas, PB with Flax, and 3 scoops of Vega Essentials.
I throw veggies in there too, whatever I have laying around.
I need to step up my micronutrient game like you.
Watch out with the flax. It has as high a phytoestrogen concentration as soy. I'd go with hemp seeds if you're trying to add plant-based fats. I'd really rather just eat an egg yolk or a cod liver though.
I make a mass gaining shake since I have an ectomorph build.
For 1 Shake Serving: * Whole milk * 1 Cup of Oatmeal * 1 Scoop of Whey Protein Vanilla (Syntha Brand) * 1 Dab of Peanut Butter/Almond Butter/maybe Nutella but it's too sweet * 3 Eggs * 1.5 Cups of Frozen Mixed Berries (straw/black/blue/raspberries) * 1 Serving of Creatine*, Creatine only in your 1st shake
To get the best results blend high to eliminate clumping. Great tasting shake (can't taste the eggs). Drink 2-3 of these a day on top of your meals. Even if you lift average you will pack on GAINS easy. #BroScience
I'm considering the move to raw eggs. Do you and GoldenCinderblock just throw the whole raw egg in there (the blender) shell and all?
I don't support the raw egg thing. Light cooking makes egg protein far more bioavailable. Don't overcook the yolk though.
Lol nah man no shells just raw eggs. I usually buy them by the crate. I can usually go through 2-3 crates of eggs a week.
Frozen berries are more convenient (I use them sometimes too), but they have like 10% of the taste of fresh. If you haven't, I'd give fresh as try when you can.
I'll sometimes throw together 2 scoops of whey, a scoop of oatmeal, and some whole milk if I don't have time for a regular meal. Tastes ok, and gets me through to my next meal or carries me through a workout fine.
My little guys and I will have a shake a few times a week for a snack. Usually consisting of:
My little guys love making and eating it. I feel good about packing them with nutrients.
Look into omega 3:6 ratio with that almond utter ad dairy
your posts missing keys are hillarious.
We don't do much almond butter, usually a pretty large tablespoon and almost no dairy (some cheese here and there), so I think that with a fish oil supplement leave me ok.
I forgot to add that we do throw in some chai seeds at times too,
At first I thought he was half trolling but I lost it when he posted the picture.
Beautiful, yes?
Very elegant
If you guys are curious, I can make a little video making a shake later. This stuff really excites me
Could the video also include a bonus clip of you drinking all the stuff in the near-overflowing crock pot picture you posted earlier?
That would be really amazing. Of course, okay to wear a ski mask for confidentiality.
THIS.
Plus doesnt that smell like ass?
Your wife is a damn saint.
make the video
I'll try to tomorrow
It really depends on what regiment i'm on. If i want to lose weight or gain mass or not eating meat for a while...my always way to go is a green smoothie with flax seeds, Chia seeds, kale, green apple, ginger and cucumber.
Sounds like a nice refreshing smoothie. I've had this kind before, its great.
My morning shak used to be ornge, carrot, beetroot and ginger. You should try that in the morning is amazing!
i promised you guys a video and im not really known for being a man of my word and shit but here you go
nice bro
Yeah haha I do squats in my apt all the time randomly, along with about 60 other exerciseI can't jump around too much though as I live above people. I think my at home exercises have been adding an extra 1500 cal to my daily burn rate (its been 7000/day for past few days and dropped from 181 to 180lbs eating 7000/day this week). Usually I range from 4000-6000cal though.
It seemed to take a while for you to make that (I know you had to explain and stuff, but still) - why don't you make big batches of the stuff in a pot and make freezer bags? Also, that blender is tiny - none for the wife?
I have one foot in and one foot out of going 100% into the supplement game. This is good information to learn though. I looked up that Lion's Mane mushrooms price and it was $90 bucks - fack. I do take an array of supplements, but my nutritionist largely advises against them in favor of just mainly eating whole foods, which I try to do. Also, I'm running at about $50-$60/day in grocery bills, excluding supplements. If I was ballin out of control, I'd probably be running $200/day in supplements and food delivered right to the door, but as you know, you have to make a decision how heavy you want to venture into the food and supplement game (it gets expensive). Also, every step towards peak performance takes a much greater amount of effort and nutrition.
What are your goals that make you seek out nutrition like this - do you have athletic goals, or you just want to be of sound mind and body?
I think you're counting cals wrong bro. 7000 is a LOT and you'd have to be squatting for an hour to burn those 1500. The blender is a Ninja. That's just the blender cup attachment. You can make it bigger. And no, wifey doesn't partake. I wouldn't listen to a nutritionist - let alone pay one. Most don't know dick. Just do your own research and be honest with yourself. imo... My goals are just to feel really good, be very productive, have high brain power, and live to the singularity.
Oh and the reason I don't pre-blend a bunch of stuff is because I rotate stuff I put in based on desired outcomes, time of day, what else I'm eating, what I have, etc.
Mint Oreo milkshake.
Just a regular oreo milkshake lol
I refrain from all protein supplements/vitamins, yet maintain an astonishingly lean swimmer's body.
The reason is for the fear that my body becomes dependent on external (non food) supplements to maintain my muscle/fat ratio, and should I end up in a random city somewhere in the world and forget to bring powder, that it'd deteriorate into the average (non model quality) body.
I'm weird like that. But for those of you who have a fixed routine / live in 1 place for months on end, it could work.
In the morning I fire up the Keurig, pour the coffee in a shaker cup, add another 4-6 ounces of water, and toss in a couple scoops of protein powder. Between the coffee and the protein it's a good boost in the AM.
Do protein shakes actually help you? (Originally Posted: 12/06/2016)
The first thing I do after a workout is make myself a protein shake; I'm sure many other avid fitness lovers do the same. However, this may not be the best thing to do. According to Business Insider and CytoSport, there is a healthier option:
I'm probably going to stick to my whey isolate protein, just because it's easier than making a smoothie. What do you guys do to build muscle: protein shake or smoothie? Feel free to talk about how you stay healthy in your stressful finance jobs.
I like this drink called Isopure. It tastes like shot but it has around 40 grams of protein.
another Isopure user checking in, no carbs really helps when I'm trying to cut (indefinitely)
WTF Isopure is fucking delicious.
For most of you shrimps, drinking a protein shake after your pilates class isn't going to effect change. However, if you're actually trying to build muscle you need to consume a lot of protein, and shakes are just an easy way to fill your requirements.
If you're bitching about a little sugar (
after 25 cut it out, or just add it a a meal replacement. The amount of sugar in those things is ridiuclous. It is just a healthier milk shake.
I Use muscle milk from costco when its on sale: 6 lbs for $32 bucks. Its usually happens in July and January. Macros: 27g protein, 2.5g fat and 3.5g carbs. I dose a scoop +1/3rd when I am taking it straight with water to meet the ~30g threshold to activate muscle protein synthesis.. When taking with milk I take the same, because I like my protein.
I also use Now foods unflavored Whey Isolate. Unflavored gives you more flexibility with making stuff.
Get creative and you can find some great tasting protein smoothies and milkshakes; trust me, my milkshakes bring all the boys to the yard.
This man is absolutely correct.
You don't lift. As someone who does I can tell you I notice a difference in recovery and speed of strength gains when I up protein (mainly through protein shakes). I was at 225 benchpress for reps for ages now I'm at 265...looking to hit 315. Also you don't need to eat clean. It is ideal though. But 95%+ of people don't need to do it
Do you take protein shakes before or after shooting up with anabolic steroids? I forget.
Roids before. Shakes afterwards.
If you're eating 3 full meals with meat/some form of protein in each, you probably don't need to supplement protein. You can go ahead and try it, see if you see any difference in recovery time taking in less/more protein.
Protein powder is really not necessary like someone already mentioned. What a lot of people think = drink 1-2 shakes a day and they will grow. That is (unfortunately) not how you grow.
TGI Check out this site HERE (some free articles) and Here (a bunch of great information)
Here is a quick article on protein.
MarcTheMarc
I thought this post would cite a source that protein shakes aren't effective...instead we get a bunch of anons on the internet who think they are food/health scientists. I was genuinely curious...guess I'll just go see if I can find something on Google Scholar.
As for what protein I take - since you are all so interested - is Nutrabio. Love that brand. Also, you guys should look at what you are getting for your buck. Look at protein grams to total grams in a serving. The higher the ratio, the better (a lot of producers use fillers and other mysterious blends that probably aren't in your interest). Disclaimer: I don't know shit about food or health, but I am reasonably fit.
All a protein shake is is an easier way to get your protein- it's a lot easier to drink a protein shake than it is to eat several chicken breasts, for example. No one can seem to agree when the best time is, so I just take my protein whenever I can. I have read some research that it is best to mix whey, casein, and soy because they all are digested at different rates.
Get unflavoured Whey Isolate for 0 sugar.
Jesus fucking christ you guys are clueless
At the end of the day, it is calories in vs calories out. I used to be a competitive powerlifter and did a bodybuidling show all through college. Now that I have started working, I've had to cut my workouts down a little and go at 5am during the week and leave by 7am. I usually do 25-30 minutes of cardio followed by weights for the rest of the time. Biggest thing for me is just having a conscious mind of what I've consumed throughout the day to make sure I am not overeating.
let's not turn this forum into bodybuilding.com
OP, I gained a bunch of muscle mass in 2013 (20lbs) without doing protein shakes, so yes it can be done (getting all protein through food instead of shakes), but to answer the question directly, yes they do work, just make sure everything else is good and you're not loading up on sugar.
It's really not rocket science. I have prepared a simple flowchart below:
Can you get adequate protein for muscle growth through the normal course of your diet? If no, consider protein supplements. If yes, not necessary.
I supplement out of pure convenience and because I'm a larger guy and getting that much protein through meals, while keeping calories where I want them to be, takes a lot of effort given a busy professional lifestyle.
MuscleMilk is trash. Optimum or MyProtein are my go-tos.
Protein timing doesn't matter at all.
That article you talked about is just an ad
A protein shake is the same as eating a chicken breast. The amount of high quality protein you eat is what will determine growth (along with a caloric surplus and a proper training regime).
Thoughts on creatine? I know there's a ton of research out there on its benefits, but I've seen 0 difference from taking it. I'm aware it isn't effective for some % of the population so I'm wondering if I'm in that category.
Very minimal difference from the studies that I have seen (single digit % gain in strength/endurance). But it's the only supplement that has been extensively studied to show benefits for lifters. If you think it will be helpful and don't mind spending a tiny bit extra, I say go for it.
The only other supplements I use are a quality multivitamin, quality fish oil, creatine, and beta alanine. Of course this is not counting caffeine (pre-workout) and a few other goodies that help to potentiate your pumps but that's more vanity than anything.
You need to be lifting with enough volume in your program to notice a difference.
Honestly, the effect I've noticed personally seems beyond a placebo. I always feel like I'm able to bang out more reps or up the weight after I've loaded up on creatine over a couple days compared to preceding weeks off creatine...but who knows?
Creating isn't any magic and I'm not a fan of cycling it. Just take 5g every day and it'll do its parts, maybe add 1-2 reps. It's also good for your brain by the way.
GNC whey protein gold powder: 120 calories, 24 g of protein 1 cup of skim milk: 90 calories, 8 g of protein Throw a handful of ice into the blender
Total: 210 calories, 32 g of protein, zero added sugar and it basically tastes and feels like ice cream.
Muscle Milk is trash. Optum and Musclepharm are much better.
Eat Steak & avocados
But if you need a powder, this is great: https://www.onnit.com/recovery-protein/
Protein shakes are for pussies.
Real men use steroids.
The people saying shakes and supps equal cutlets simply are not considering all factors. Best bet would be doing both and even frequently combining your supps into the smoothie for convenience. Depending on goals established and training methods will change how important the additional protein is, however to answer question, yes protein works and whey is a faster digested protein than the casein found in greek yogurt which is slow digesting, & good for late at night.
I can't believe people actually said protein powder is a scam lol. Most of the products in supplement industry are useless, but protein and creatine are two things that aren't. I personally take protein only.
You take protein shake simply for the fucking protein intake, which is required for muscle building. It's an efficient way for people to consume enough protein. Find a high quality product like whey isolate and you are good to go. I used to take optimum brand until these fuckers jacked up the prices. In Canada we have this great website called canadianprotein.com, which is where I get my supplement.
great sources cited by OP.... business insider and cytosport
blind leading the blind
was wondering when you'd show up
You're a big guy
If anyone is interested: https://labdoor.com/rankings/protein.
Protein shakes are not a scam, take any major D1 football program for example, look at before/after pictures for their players. I bet they drink protein shakes, probably have fridges stacked with them in their facilities just because it's an extremely efficient method to provide your body with nutrients for repairing torn muscle tissue after heavy workouts. Also it's visual evidence to ensure players are in-taking part of what is needed but that's another topic.
A dietitian will most likely tell you to stick true to just keeping a steady diet, and recommend a smoothie similar to article in OP.
Personally I try to stay away if possible but it is a quick hack if you're crunched for time. Something inside my body, probably my kidneys, tells my gut it doesn't want to be ambushed with a concentrated chalky powder for digestion on a regular basis.
Used to play football at a top 10 program myself and I agree to disagree. They certainly tried to force shakes on us but that's certainly not the reason for the before to after change. It's the workout regiment, without a doubt.
No shit, if you put honey and bananas in your shake, you're gonna have some sugar in there. Keep it simple. Throw two scoops of whey protein isolate in with water and shake it up. Depending on the type of protein you use, you'll get 30-40g of protein and you're essentially drinking water.
Something about a bunch of pencil-neck bankers arguing about what powder will get them the most yolked makes me lol
Absolutely not fucking useful. I used to play football for a team that finished in the top 10 of the college football playoff rankings this year (hopefully that gives validity to my opinion).
Here's the science behind my reasoning. The most protein you could possibly need is 1.3g per kg of body weight although most people need closer to .8 (convert pounds to kg by dividing by 2.2). I'm about 200lbs so 90kg x 1g = 90 grams.
I'm a big proponent of eggs, about 6 a day with 6g of protein each. So that's 36g. Then a chicken breast that weights 4oz (small portion) is another 36g. 18 to go and you've eaten maybe half (a third?) of your daily consumption. Any extra protein you ingest and do not utilize will invariably turn into fat.
Eat real food.
depends which team broseph. Michigan, for sure
Washington? ehhhhh
;-)
Past bodybuilder speaking from experience. I agree with the above comments regarding clean diet much more than drinking protein. Regardless of how hard you workout, you likely put on a tad bit of fat (water weight) along with muscle if you start drinking protein.
Once I stopped taking supplements (whey and N.O. Xplode) I dropped a decent amount of muscle, but it was incredible how much my body fat went down.
My new favorite supplement regimen: shit tons of green tea and chicken breast.
Reading through this thread should help to bolster the confidence of those seeking to break in to the industry.
preftige or bust, however I don't understand how to feed myself but I can model like Skynet.
Lions eat raw zebra carcasses and they are jacked. Has anyone tried this?
I don't consume nearly the amount of protein I used to but I still consume shakes, albeit almost purely from a cost per gram of protein and convenience perspective. It is the fastest and most cost effective way get protein into your diet.
In the mornings, I'll usually make a smoothie with a cup of frozen berries, spinach, scoop of vanilla or unflavored protein, and some water/milk. Throw into a blender for a minute of two and voila. Great macro breakdown and high in micro and phytonutrients.
For a cheap, quick, and nutritious lunch I grab Berry Veggie Naked juice (or whatever flavor, just think the BV has the best macros + fiber), drink half, add a scoop of unflavored or vanilla protein, top off with water and shake. Tastes great too.
All that said, and I know this is off-topic some, I generally think people over consume the shit out of protein often times leading to excess body fat and low energy levels. I'd much prefer to hit the floor requirement of protein shown to maintain a positive nitrogen balance (around .64 g/lb or so: http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake…) and fill in the rest of my diet with carbs and fats. If you have a balanced diet (meats, fruits, veggies, whole grains,) and were to track your macros you'd be surprised by how much protein you get from non-meat sources. Unless you eat like absolute shit there is rarely need to augment your diet with additional protein, other than for cost and convenience considerations.
For what it's worth, since I started following this method I've seen a reduction in body fat and increase in performance in the gym (been seriously training for 10+ years now.)
Proteins are just basically carbs. They give you energy and help you repair and build muscle. Your diet, however, needs to consist of proteins that contain the 9 essential amino acids which our bodies cannot produce, versus the other 11 that it can. These can be found by consuming animal base foods. Whey is an animal base product since it's just milk isolates.
Anyways, enough of all that biology shit. I enjoy making a shake by using my Ninja after workouts when I can. I like to make it with milk (1 cup), peanut butter (2 table spoon scoops), chocolate whey powder (Gold Standard, of course), ice, and granola from Nature Valley. That's a combined (8 + 14 + 24 + 10) 56 grams in a 12oz shot. Throw in a banana just for potassium and some added flavor I advise you to get a Ninja, the shakes are awesome and the combinations are limitless.
I'm going to repeat this again. Do you guys even know how much sugar is in these things!!!?? Might as well eat one of those protein bars that has double the sugar of a snickers(every one).
If anyone wants to gain muscle then eat clean when you can and watch your macros. Breakfast should be eggs, no cereal even total. lunch should be a lean protein with vegetables and if you exercise enough a whole wheat carb such as bulgur/quinoa/barley. Dinner, more animal protein.
End of the day cut out the sugar, I don't even take coffee wit sugar. From a day to day standpoint when i took carbs out of my lunch I never felt the 2pm sleepies. I have energy all day.
I have seen a professional nutritionist and also a certified trainer. A few things: - to lose weight > you just need to have a calorie deficit (it doesn't matter the source of calories) - protein shake to fulfill your daily protein intake (it doesn't matter when you take it, only the amount) - if possible choose the protein with the least carbs and sugar - Gold Standard 100% Whey is the only choice to go (GNC has a lot of bad chemicals) - http://www.bodybuilding.com/store/opt/whey.html
.
Protein shakes are just a way to get enough protein in your diet per your macro needs. That's why it's called a supplement. It's also usually one of the cheapest sources of protein per serving too.
Only thing I can recommend is finding protein supps that are low in carbs in comparison to the amount of protein. The business insider recommendation of a shake with 20g of protein and 52g of carbs is ridiculous.
Mass gainers are garbage - better off getting Isolate and having a chocolate bar with it.
Personally opt for something w/ high protein content and close to 0/no carbs. Get my carbs from fruits/vegetables. It's pretty hard to get in Protein macros for gains unless you always have Chicken/Tuna lying around - so protein shakes are certainly worth it and quite helpful.
I do make a pretty heavy smoothie some mornings. 1 whole mango, 1 whole banana, two trays of ice, 200 ML of Almond Milk, 1 Scoop of Casein Protein (~28g), and 1 scoop of WPI (~28g), and 200ml of green tea I've set the night before with two bags and let go cold. Makes for a lot of your protein macros, a mild-caffeine kick, and decent nutrients from the banana, mango and Almond milk. (I'm pretty lactose intolerant, hence the Almond milk - but it is low calories and the taste is rather irrelevant).
It's pretty costly to put together depending on where you live, as Mangos probably aren't cheap in the states. Also mind you it's like a 1L drink as well. Also it pretty much tastes/has the texture of melted ice cream (ty to the banana and ice)
oh yea also none of this shit will help unless you are in the gym often and working hard - aim to have some part of your body in pain (delayed onset muscle spasms, not broken bones) at all points during the week. Don't bother lifting on a Friday/Sat if you're going to drink - maybe do some cardio to offset the onslaught of garbage calories you'll take in
gotta get to 250 lbs at 6 % body fat if you want to be at a BB.
I guess you've never seen the 212's at the Olympia... Check out Flex Lewis brah
So the answer is yes and no. If you only do cardio workout then not really. You just burned calories and no muscle growth occurs after. The carbs in the smoothie will not be effectively needed. However if you just did a weight lighting workout then yes the smoothie is needed. You need the carbs and the protein to help regrowth muscle and prevent soreness. You burn more if you combine cardio with weight lighting. So protein and carbs are both needed. Just be careful with the banana because it has over 100 calories in it.
Whey / BCAA / Glutamine (add Maltodextrin post lifting)
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