Beginners guide to protein supplements

Nick500 · 30-11-2005, 12:10 AM

I'm gonna be really up myself here but I think its a vital thread that many people would benefit from (pasted from my reply in another thread), and it will apply to many of you:

Firstly - lose the holland and barrett meal replacement powder. If you can, eat real food. If you can't get to a kitchen to cook food, then prepare food in advance.

For example, i would cook say 250grams of rice in the morning, and 4 chicken breasts. This i would split over 3 meals.

If you don't have time to make a meal and you DO want a meal replacement shake, then its common concensus that holland and barrett are overpriced and not particularly good. One of our sponsors, Extreme Nutrition, offers an excellent MRP - visit the banner for more info. If you are interested in other brands, check out: http://www.cheapuksupplements.co.uk/...c8d5938ed5907b

If you have access to a blender, perhaps you could consider making your own MRP shakes (which is what I do) - see here for my ingredients: http://www.musclechat.co.uk/viewtopic.php?t=3848
This works out at about 1 a shake, with about 55/75/20 split

Whey Protein: I personally use and condone the use of dymatize ELITE whey, (have been using it for about 15 months), flavours to look out for are banana and chocolate mint. I would suggest that if you do not have access to a blender, then go for banana, which mixes excellently in a shaker or even in a pint glass with a fork. it tastes especially good with a banana and some milk, which you may choose to have as a meal replacement yet again. You can buy this here:
http://www.cheapuksupplements.co.uk/...Prod=2&xSec=15

Protein bars: I use Chemical Nutrition 'Dorian Yates approved' pro-flapjack bars. Whenever I feel like a snack, you get 18/32/7 split ( i think...). The best flavour is cherry almond - seriously i could eat about 5 of these and not get sick. THey work out at just over 80p each so not too bad !
You can buy them here:
http://www.discount-supplements.co.u...rry-almond.asp
I have also used the peanut chewy crisp chemical nutrition available here: http://www.discount-supplements.co.uk/eshop/protein-bars/chemical-nutrition-pro-bar-xs-(12-in-box)-peanut-chewy-crisp.asp
-they are 32/5/5 or so (so better for cutting), and are more expensive and a little sickly.

Your diet - for a bulk diet it strikes me that your not actually eating all that much - perhaps i'm just used to eating loads.

Breakfast - go for 3 whole eggs, add in some more egg whites, so 3 whole, 3 whites, bump up another slice of toast

Lunch - 2 cans of tuna instead of 1, or some chicken as well as the tuna

typical dinner - good, although stick to lean mince as budget mince is very high in saturated fats and actually not that high in protein content. Maybe go for a cup of full rice rather than 1/2 Smile

Before bed - definitely stick with the 40grams protien powder, but have it in 1 pint of skimmed milk. You want to combine it with milk because it will slow down the speed at which the protein is absorbed into your body and therefore have you better prepared for the many hours you will be asleep.

So to summarise - I would say less MRP shakes and more real food if you can. Protein bars are an excellent snack/SUPPLEMENT (remember that these are only to be eaten in accompaniment with real food ideally)

TheDaddy2003 · 30-11-2005, 12:25 AM

that shake sounds amazing ive seen your post on it before, but i cant bring myself to eat raw eggs. whats everyone elses thoughts on raw eggs

Young Gun · 30-11-2005, 05:13 PM

There very good practically tasteless kinda just make stuff a little thicker

TheDaddy2003 · 05-12-2005, 07:33 AM

yeah but have you seen the health warning on egg containers.. "DO NOT EAT UNCOOKED"

thats the bit im concerned about.

Alicat · 05-05-2006, 09:29 PM

with great respect Nick i will disagree as i think meal replacement meals are great source of quality food in a drink. Myoplex cost per sachet £2.00 bargain a nd carb free or you can have one with carbs. Personaly i have two of these a day. Between meals.

Nick500 · 05-05-2006, 10:10 PM

Yes alicat, they are a good source.. but a supplement, not as good as real food..

Nick

Stu-R · 07-11-2006, 03:56 PM

Quote:

Originally Posted by nick500

Whey Protein: I personally use and condone the use of dymatize ELITE whey, (have been using it for about 15 months), flavours to look out for are banana and chocolate mint. I would suggest that if you do not have access to a blender, then go for banana, which mixes excellently in a shaker or even in a pint glass with a fork. it tastes especially good with a banana and some milk, which you may choose to have as a meal replacement yet again. You can buy this here:
http://www.cheapuksupplements.co.uk/...Prod=2&xSec=15

Hi Nick, Very useful post.
Any idea what the glutamine content is in this product? Can't see it listed on URL but a "reviewer" says 3.5grams per serving. Is this right?

andyboro · 07-11-2006, 04:10 PM

i read somewhere that due to a chemical found in raw egg that is neutralised during cooking that the body has difficulty in extracting the protein from them..

this may have been on some site trying to sell a supplement though so not sure how true it is..

Nick500 · 07-11-2006, 07:15 PM

To update on this thread,

I now use ON (optimum nutrition) Gold standard Whey (great mixability, price and taste), with Extreme's MRP.

BigG · 23-01-2007, 07:19 PM

I just want to thank all you guys, just started going the gym and found all that you have put here really usefull.

Cheers guys

30-11-2005, 12:10 AM	#1 (permalink)
Nick500 Join Date: Aug 2004 Location: Bristol Posts: 3,223 Rep Power:	*Beginners guide to protein supplements* I'm gonna be really up myself here but I think its a vital thread that many people would benefit from (pasted from my reply in another thread), and it will apply to many of you: Firstly - lose the holland and barrett meal replacement powder. If you can, eat real food. If you can't get to a kitchen to cook food, then prepare food in advance. For example, i would cook say 250grams of rice in the morning, and 4 chicken breasts. This i would split over 3 meals. If you don't have time to make a meal and you DO want a meal replacement shake, then its common concensus that holland and barrett are overpriced and not particularly good. One of our sponsors, Extreme Nutrition, offers an excellent MRP - visit the banner for more info. If you are interested in other brands, check out: http://www.cheapuksupplements.co.uk/...c8d5938ed5907b If you have access to a blender, perhaps you could consider making your own MRP shakes (which is what I do) - see here for my ingredients: http://www.musclechat.co.uk/viewtopic.php?t=3848 This works out at about 1 a shake, with about 55/75/20 split Whey Protein: I personally use and condone the use of dymatize ELITE whey, (have been using it for about 15 months), flavours to look out for are banana and chocolate mint. I would suggest that if you do not have access to a blender, then go for banana, which mixes excellently in a shaker or even in a pint glass with a fork. it tastes especially good with a banana and some milk, which you may choose to have as a meal replacement yet again. You can buy this here: http://www.cheapuksupplements.co.uk/...Prod=2&xSec=15 Protein bars: I use Chemical Nutrition 'Dorian Yates approved' pro-flapjack bars. Whenever I feel like a snack, you get 18/32/7 split ( i think...). The best flavour is cherry almond - seriously i could eat about 5 of these and not get sick. THey work out at just over 80p each so not too bad ! You can buy them here: http://www.discount-supplements.co.u...rry-almond.asp I have also used the peanut chewy crisp chemical nutrition available here: http://www.discount-supplements.co.uk/eshop/protein-bars/chemical-nutrition-pro-bar-xs-(12-in-box)-peanut-chewy-crisp.asp -they are 32/5/5 or so (so better for cutting), and are more expensive and a little sickly. Your diet - for a bulk diet it strikes me that your not actually eating all that much - perhaps i'm just used to eating loads. Breakfast - go for 3 whole eggs, add in some more egg whites, so 3 whole, 3 whites, bump up another slice of toast Lunch - 2 cans of tuna instead of 1, or some chicken as well as the tuna typical dinner - good, although stick to lean mince as budget mince is very high in saturated fats and actually not that high in protein content. Maybe go for a cup of full rice rather than 1/2 Smile Before bed - definitely stick with the 40grams protien powder, but have it in 1 pint of skimmed milk. You want to combine it with milk because it will slow down the speed at which the protein is absorbed into your body and therefore have you better prepared for the many hours you will be asleep. So to summarise - I would say less MRP shakes and more real food if you can. Protein bars are an excellent snack/SUPPLEMENT (remember that these are only to be eaten in accompaniment with real food ideally) ______________________ - Obsession is what lazy people call dedication -

05-05-2006, 10:10 PM	#6 (permalink)
Nick500 Join Date: Aug 2004 Location: Bristol Posts: 3,223 Rep Power:	Yes alicat, they are a good source.. but a supplement, not as good as real food.. Nick ______________________ - Obsession is what lazy people call dedication -

07-11-2006, 07:15 PM	#9 (permalink)
Nick500 Join Date: Aug 2004 Location: Bristol Posts: 3,223 Rep Power:	To update on this thread, I now use ON (optimum nutrition) Gold standard Whey (great mixability, price and taste), with Extreme's MRP. ______________________ - Obsession is what lazy people call dedication -

23-01-2007, 07:19 PM	#10 (permalink)
BigG Join Date: Jan 2007 Location: Port Talbot Posts: 16 Rep Power:	Re: Beginners guide to protein supplements I just want to thank all you guys, just started going the gym and found all that you have put here really usefull. Cheers guys

30-11-2005, 12:25 AM	#2 (permalink)
TheDaddy2003 Making Progress Join Date: Sep 2005 Location: Wales Posts: 184 Rep Power:	that shake sounds amazing ive seen your post on it before, but i cant bring myself to eat raw eggs. whats everyone elses thoughts on raw eggs

30-11-2005, 05:13 PM	#3 (permalink)
Young Gun Illuminati Join Date: Apr 2005 Posts: 1,540 Rep Power:	There very good practically tasteless kinda just make stuff a little thicker

05-12-2005, 07:33 AM	#4 (permalink)
TheDaddy2003 Making Progress Join Date: Sep 2005 Location: Wales Posts: 184 Rep Power:	yeah but have you seen the health warning on egg containers.. "DO NOT EAT UNCOOKED" thats the bit im concerned about.

05-05-2006, 09:29 PM	#5 (permalink)
Alicat Under Construction Join Date: Mar 2006 Location: Staffordshire Posts: 58 Rep Power:	with great respect Nick i will disagree as i think meal replacement meals are great source of quality food in a drink. Myoplex cost per sachet £2.00 bargain a nd carb free or you can have one with carbs. Personaly i have two of these a day. Between meals.

07-11-2006, 04:10 PM	#8 (permalink)
andyboro Making Progress Join Date: Oct 2006 Location: Middlesbrough Posts: 181 Rep Power:	i read somewhere that due to a chemical found in raw egg that is neutralised during cooking that the body has difficulty in extracting the protein from them.. this may have been on some site trying to sell a supplement though so not sure how true it is..

*Beginners guide to protein supplements*

Beginners guide to protein supplements