Protein shakes/supplements advice required.

budfly

Water just doesn’t cut it any more after a gym session. I would like to try these protein shakes but with so many varieties it difficult to know which one to go for and I don’t want to do i degree in sports science.

I would just like one that helps with recovery and rehydration and is not high in cholesterol, which i believe some of them are. Can anyone recommend some for me to try ?

For info I am male and generally do cardio with some weight machines followed by a swim.
Thanks in advance

Mojisola

Have you tried milk? On a recent TV programme, milk came out as very good as an after-exercise drink.

tabbiecatz

I'm a qualified fitness instructor and soon a personal trainer, so I feel like I should answer your question.

Given you are training quite hard - you are doing cardio, then weights and swimming on top, you really need a post workout shake consisting of carbs and protein. Protein will help with muscle repair and carbs will help replace all of the glycogen (sugar in your muscles) that you've used up in your workout. Together, they are the perfect combo!

In general a 2:1 ratio is good start (e.g. 50g carbs, 25g protein).

I like to mix my own using whey protein powder and dextrose powder, with water in a shaker cup (I also use Creatine..).

I went to see a nutritionist a year ago and she recommended that I either mix my own, or buy a milkshake (like a Frijj milkshake). I was kind of surprised at the time, but having a Frijj milkshake post workout supplied everything I need to recover (it had a good ratio of carbs to protein). Not to mention that I love chocolate milk!

Buying branded shakes like maximilk from Maximuscle and the lucozade recovery shake is quite expensive, and they dont really offer much benefit beyond a normal milkshake for the average gym user. Buying protein and carb powders from places like myprotein works out a lot cheaper in the long run (and the flavours aren't bad either!).

I would give Frijj milkshakes a go (or whatever flavoured milk drink takes your fancy) for a week and see how you feel - it's an easy way to start using a post-workout drink. You may well notice a difference in how you feel the day after a workout.

If you are concerned about fat (which to be honest, there isn't much of in these milk drinks, and you shouldn't be afraid of it) then go for the powder based option.

In the long run, my advice would be not to buy off the shelf sports recovery drinks and stick to using powders that you mix yourself (it really isn't hard, and it will save you money).

tabbiecatz

Mojisola wrote: »

Have you tried milk? On a recent TV programme, milk came out as very good as an after-exercise drink.

This is a good suggestion - much like a frijj milkshake.

Drinking milk gets a little boring after a while, and carrying milk to the gym and keeping it cold is a little annoying (that's what I started to find with milkshakes).

Fire_Fox

Tabbitcatz: Dextrose? Fine if you are training frequently for sports and you need refuelling, but not for simple recovery from a health or fitness related amateur routine. Remember that sugars are linked with systemic inflammation and mess with immune function, that is the last thing needed if you are trying to avoid DOMS, want the white cells to be clearing and replacing the damaged tissue fast.

Are they teaching that at level 3 now? Aren't they covering the official healthy eating guidelines, foods with added fats and sugars to comprise no more than 10% of daily calories and suchlike? When you get out practicing as a PT you will find the majority of the population exceed that, they don't need even a teaspoon more. As you say, the lactose in milk is a good alternative, doesn't 'count': powdered milk mixes well with a simple whey powder if you have a shaker bottle.

Sorry but I don't see how the OP's stated routine is hard, he gives no indication of frequency, duration, intensity. Swimming and weights machines could indicate otherwise. Be careful with nutritionists, that has never been a protected term in this country (dietician is) although thankfully that is changing. Also be careful extrapolating advice tailored to you to the rest of the population, I suspect you don't eat or train as most do.

MasterPoo

Frijj milkshake, REALLY??? OMG, how many carbs and sugars are in that? I'm no expert but even I wouldn't drink THAT after a workout!

ch3101

I suggest Impact Whey from Myprotein.

it's cheap and tastes decent. I've tried Chocolate, Banana, Choc mint, cookies and cream and they're all good

heartbreak_star

Another thumbs-up for MyProtein Impact Whey. It mixes well with both milk and water

Also, OP - step AWAY from the weights machines and do some proper free weights instead!!

HBS x

Orlando_Virgin

I'm in decentish shape and work out nearly every day, 10-15 minutes cardio then 45-50 minutes free weights. I get my whey protein from www.bodybuildingwarehouse.co.uk, I also use their own brand creatine. Quite reasonably priced and the creatine lasts ages.

The only thing I would say is take it easy on the shakes and supplements at first. I gradually got on to them, and only used them strictly after workouts at first. I know a few of my mates who are trying to get "ripped" drink up to 3 a day.

It's all up to what you're trying to achieve i guess, from reading your post whey protein after each work out should be fine.

Alchel91

Yeah you should take something like that,It will help you in achieving your goal.But take it in moderation.
Because going over the top in these kind of things can cause side effects and i don't want you face that.