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Can I take protein shakes if I mainly do cardio?

I have been going gym properly for like 3 weeks now and I have lost a bit of weight... 2 kilos in like the last 2 weeks.

I usually cycle for 10 km, run for about 3-4 km and I do this 3-4 times a week and I play 3 and a half hours of football a week.

I saw my flatmate had some protein shake going unused... used it. Then thought doesnt it just make you fat if you dont do weights?

I know protein will help repair my body but will it make fatter in the process or should I just work out more for it not to do that?

I currently weigh 88 kgs and would like to get down to about 75-80 kgs then get toned in the process!

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If you are going to use protein shakes you need to be doing weights, otherwise it will just turn into fat.
Original post by GregHolland95
If you are going to use protein shakes you need to be doing weights, otherwise it will just turn into fat.



Even if I'm burning the fat off by doing cardio :s-smilie:
Original post by OneBeanLescott
Even if I'm burning the fat off by doing cardio :s-smilie:


no thats complete *******s.

you still tear muscle when you do cardio, you still need protein, it will help you recover faster. obviously it means you're consuming more calories, but then you may end up eating less in return. anyway with just cardio you probably get enough protein through your normal diet if you eat properly so it's not really necessary. BCAAs are arguably more important, but i doubt you take training that seriously at the moment
(edited 13 years ago)
Reply 4
A calorie is a calorie no matter where it comes from ... so yes, you can burn it off with cardio like any other calorie. :tongue:

However, you need to remember that protein shakes are often calorie dense therefore will take a lot of burning of just for a drink. :eek:

Unless you are trying to gain muscle, there isn't really a need for you to be drinking this. Just follow a protein rich diet, at least 1g of protein for every 1lb that you weigh, from fish, lean meat etc and this will support your muscle recovery from cardio without expensive drinks.
I'd recommend it after any exercise where you have pushed your self to your limit.

Ignore what people tell you, it will not make you fat. Your average whey shake contains about 100 calories. People seem to be getting confused with weight gainers.

Also, gram for gram, it's cheaper than meat. Just remember its a supplement and eat a well balanced diet.
(edited 13 years ago)
If you're trying to lose weight you should probably stay away from them. My brother takes protein shakes (he lifts weights) and I looked at the bag of powder. It contained a lot of calories and running gets rid off surprisingly little.
Reply 7
It is important to consider that not all protein and recovery drinks are the same.

Some are indeed designed for usage with intensive weight training programmes and as a result the high calories (up to 600Kcals) could result in weight gain if taken regularly without a very intensive exercise programme. e.g. A weight gainer like this

On the other hand there are many protein and recovery shakes that can be used be athletes training for cardiovascular and general fitness. These will help build and maintain muscle mass whilst allowing you to shed body fat . These have less calories (around 300Kcal) e.g. a recovery drink like this You do not really need to worry about getting fat from these drinks provided you follow a healthy diet and exercise plan.

These are by no means necessary but they can help improve recovery. Personally, I run and I have a shake after most sessions to replenish my glycogen stores and prevent muscle loss. The simple fact remains that you will not gain weight unless your calorie intake exceeds your calorie expenditure and if you follow a healthy diet and lifestyle, one standard recovery/protein shake after a session is unlikely to make all that much difference in my opinion.

The links by the way were completely random products that happened to illustrate my points - I have never tried either of them and am certainly not endorsing them .
Reply 8
Most cardio tends to be glycolytic in nature; ie glucose is the preferential fuel source. You can have a little protein shake if you want, but you'll perform much better with a good whack of carbs. Probably more carbs than protein.

But since you're also trying to lean out, a high-ish protein intake will help maintain muscle mass a bit; but not as well as doing some full body compound resistance training to supplement your cardio training.
Sure, you don't need to though. Anything over 1g/kg would be a waste for you..
Reply 10
Original post by OneBeanLescott
I have been going gym properly for like 3 weeks now and I have lost a bit of weight... 2 kilos in like the last 2 weeks.

I usually cycle for 10 km, run for about 3-4 km and I do this 3-4 times a week and I play 3 and a half hours of football a week.

I saw my flatmate had some protein shake going unused... used it. Then thought doesnt it just make you fat if you dont do weights?

I know protein will help repair my body but will it make fatter in the process or should I just work out more for it not to do that?

I currently weigh 88 kgs and would like to get down to about 75-80 kgs then get toned in the process!




I weight train, and what i do is bodybuild cycle bulking phases then cutitng phases to maximise muscle growth by a 500surplus calorie i take then between april-sumemr cut on a high protien diet 500 less cals than maintenance.

88kg thats about 14 stone, so 196pounds, for you to maintain your current weight you need to eat 2940calories a day, every 500 less than your maintenance you will lose around 1pound a week, cut your cals to 2000cals a day my advise would be and lose around 2-3 healthy pounds a week,l maintain a high protien diet, you want to be looking at around 200grams protien a day LOW CARBS! to maintain current muscle whilst losing bodyfat, if you dont get the protien in you will lsoe weight but body muscle will be lost aswell dramatically!
Didn't read the thread but protien shakes are never a bad thing. Most diets don't get an ideal amount of protein usually so the shakes always help. You wont add fat if the right shake is chosen and you are active.
Original post by magpie90
I weight train, and what i do is bodybuild cycle bulking phases then cutitng phases to maximise muscle growth by a 500surplus calorie i take then between april-sumemr cut on a high protien diet 500 less cals than maintenance.

88kg thats about 14 stone, so 196pounds, for you to maintain your current weight you need to eat 2940calories a day, every 500 less than your maintenance you will lose around 1pound a week, cut your cals to 2000cals a day my advise would be and lose around 2-3 healthy pounds a week,l maintain a high protien diet, you want to be looking at around 200grams protien a day LOW CARBS! to maintain current muscle whilst losing bodyfat, if you dont get the protien in you will lsoe weight but body muscle will be lost aswell dramatically!


Well it says in the tub im looking at:

per 35g serving
energy 560 KJ/ 135Kcal
protein 24.1g
carbs 4.7g
fat 1.9g
fibre 0.5g
sodium 0.1g

Should I just have 2 shakes per day as I dont do nearly enough weights as I probably should? Should I have one when I wake up in the morning and one after the gym or football?

The nutritional info on the tub, may not be the best as it was from Tesco lol
Reply 13
Original post by OneBeanLescott
Well it says in the tub im looking at:

per 35g serving
energy 560 KJ/ 135Kcal
protein 24.1g
carbs 4.7g
fat 1.9g
fibre 0.5g
sodium 0.1g

Should I just have 2 shakes per day as I dont do nearly enough weights as I probably should? Should I have one when I wake up in the morning and one after the gym or football?

The nutritional info on the tub, may not be the best as it was from Tesco lol




The nutritrition is good, low calories, very low carbs and high protien it is ideal if you dont wish to gain weight, and yes you have the right idea, most important time to have a protien intake is straight after exercise as it absorbs into muscle quicker which helps muscle repair and growth.

Your other protien shake you could either take in the morning as a meal subsitue or before you go to sleep, although if you ware wanting to lose weight i woujld not advise eating after 9.30pm. you should try and get 30gram protien per meal over 5-6small meals, protien also tyames the metabolism and resists the craving to eat less nutritional foods.

also eact fruit and veg, no1 has ever got fat from an apple or a bannana, and drink plenty water, on a saturday have a treat day, binge with a pizza or takeaway and have a few drinks, its always healthy to binge 1 day a week and it also keeps u motivated. gradually reduce **** out your diet, e.g get rid of biscuits and crisps monday-friday, start small and build it up to keep ypou motivated e.g swap cola for pepsi max (zero cals nd sugar)
Original post by magpie90
Your other protien shake you could either take in the morning as a meal subsitue or before you go to sleep,


A protein shake is not, and should not, be treated as a meal replacement - it's a supplement. Also taking a pre-bedtime protein supplement is pointless unless your diet lacking (ie; low in calories and/or protein), in which case you'd probably be better off focusing on eating better in general.

although if you ware wanting to lose weight i woujld not advise eating after 9.30pm.


If you're eating a calorie controlled diet it will make no difference.

you should try and get 30gram protien per meal over 5-6small meals,


Increasing meal frequency has little or no effect on weight loss.

on a saturday have a treat day, binge with a pizza or takeaway and have a few drinks, its always healthy to binge 1 day a week and it also keeps u motivated. gradually reduce **** out your diet, e.g get rid of biscuits and crisps monday-friday, start small and build it up to keep ypou motivated e.g swap cola for pepsi max (zero cals nd sugar)


It depends on how well you're dieting and exercising. If you're running a large calorie deficit yes, you probably can afford to have a binge day or meal once per week. However, if you're running only a low calorie deficit (like most people) a pizza, takeaway and/or a couple of beers will wipe out your calorie deficit and massacre any chances of you losing weight. Similarly substituting multiple small items of processed food for one massive binge day/meal isn't really a step forward.
Reply 15
A protien shake can be tret as a meal replacement, or meal supplement,

And a treat day is important to moral, you get a 500-1000cal deficit you lose weight simple! having a treat day would simply get your cals slightly above maintenance on one day per week.

its also a fact, frequent small meals every 3 hours is better for the matabolism, it also stops you bingign on a chocolate bar or unhealthy snack,as 3 meals a day allows a long gap betwene when you eat which naturally when exercising hard you feel hungry.
Original post by magpie90
A protien shake can be tret as a meal replacement, or meal supplement,


Nonsense - a protein shake is not a meal, a snack at best, and the only places you'll find them being referred to as meals are in dubious diets.

And a treat day is important to moral, you get a 500-1000cal deficit you lose weight simple! having a treat day would simply get your cals slightly above maintenance on one day per week.


You need to put things into context, most people aren't running anything near a 1000 calorie daily deficit and a pizza/takeaway and some beers is easily 1000+ calories which will severely hamper most people's potential for weight loss.

its also a fact, frequent small meals every 3 hours is better for the matabolism,


Meal frequency has little or no effect on your metabolism:

http://www.bodyrecomposition.com/research-review/meal-frequency-and-energy-balance-research-review.html

it also stops you bingign on a chocolate bar or unhealthy snack,as 3 meals a day allows a long gap betwene when you eat which naturally when exercising hard you feel hungry.


Again, there is very little evidence to support this, or that it has a measurable effect on one's weight loss. If someone lacks the willpower to eat properly having them eat more frequently is very unlikely to affect this.
Reply 17
Original post by ch0c0h01ic
Nonsense - a protein shake is not a meal, a snack at best, and the only places you'll find them being referred to as meals are in dubious diets.



You need to put things into context, most people aren't running anything near a 1000 calorie daily deficit and a pizza/takeaway and some beers is easily 1000+ calories which will severely hamper most people's potential for weight loss.



Meal frequency has little or no effect on your metabolism:

http://www.bodyrecomposition.com/research-review/meal-frequency-and-energy-balance-research-review.html



Again, there is very little evidence to support this, or that it has a measurable effect on one's weight loss. If someone lacks the willpower to eat properly having them eat more frequently is very unlikely to affect this.






All i can say is it works for me during my cutting phase, i bodybuild and have pals who I train with who using that method are ripped in 6-8weeks, the only point I agree with you on is cut the junk food completely if possible, but alot of people do need a treat day.
Original post by magpie90
All i can say is it works for me during my cutting phase, i bodybuild and have pals who I train with who using that method are ripped in 6-8weeks, the only point I agree with you on is cut the junk food completely if possible, but alot of people do need a treat day.


Surreeeeee they are :cool:
Original post by magpie90
All i can say is it works for me during my cutting phase, i bodybuild and have pals who I train with who using that method are ripped in 6-8weeks,


Well they were either very skinny or had a low bodyfat percentage in the first place, or it was down to something else they were doing (ie; eating better, eating less generally, exercising more, exercising harder NOT eating multiple small meals, not eating past 9:30, etc).

the only point I agree with you on is cut the junk food completely if possible, but alot of people do need a treat day.


There is a big difference between a 'treat' and a 'binge day' where someone massively increase their calorie intake.

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