Worth it or not? I heard and read both sides. I've been told to drink a protein shake after work out. Does this help or not? What kind of protein shake tastes good?

I used to take MSM. It made my joints feel really good. My concern about supplements is whether they cause the body harm.

I would suggest sticking with the basics. Protein powder is good but if you want to lose weight I would stay away from meal replacements. They have a lot mor calories than regular protein powders. If MSM works for you then it is worthwhile. I like a good Tribulus supplement and as you age it does help a bit with the testosterone some. Keep in mind that food supplements are NOT regulated by the FDA and if something sound too good to be true it definately is in this case. Anything that promises gaining 30 lbs of muscle while dropping bodyfat to single digits in 6 weeks is crap!!! One thing you need to be careful of is how the things you take affect your diabetes.

Protien shakes right after you work out are good for repairing and building muscle. It's advisable because more muscle mass will cause your metabolism to increase and take the pounds off faster. I think you should be doing about 40% cardio and 60% weight training. This, along with eating less and eating healthier will have some pretty dramatic results over the course of 6 months to a year if done consistantly.

As for which shakes, Muscle Milk is a really good tasting shake, but it's also got some sugar and calorie content (which is why it tastes so good). It might be better for you to get another brand and mix in some fresh or frozen fruit to improve the taste.

My trainer told me to stay away from the Muscle Milk for now. Maybe later, but not yet. Anyone ever try Myoplex (?) I know if it tastes anything like Glucerna you can forget it. Yuck!

Your traininer said...??? Does your gym sell any of the products he advises? One thing I have found out about diabetics is that they know what is better for them than anyone else. Keep in mind if you are going to use protein supplements it has to taste fairly good. If not you won't use it. I like muscle milk. They make the best tasting protein out there but get whichever one you will use.

I'm more concerned about the sugar content. Working out brings my sugar down very well. It has been ranging at about 112 after my workouts. And yes, I am getting quite frustrated with the trainers. I get the sense that all they were concerned about was my money. Now I am trapped.

Keep it simple, especially at first. You'll make so many gains (or losses, of course) at first that supplements won't/shouldn't come into play that much.

I do suggest Muscle Milk and the reason is....it tastes good! I read advice years ago that one should use a supplement that's perhaps not quite as good for you, but tastes good so you'll stick with it verus using a crappy tasting one that's better for you but you'll burn out on. That's worked so well for me.

MM is higher in sugar, but it's not that high. You'll get as much/more sugar in a lot of other foods that don't have a high protein content. If ever there's a time to take in a little extra sugar anyhow, it's immediately after training. It's what your muscles crave.

Thanks everyone. I appreciate it.

I've taken to eating natural yogurt and adding honey and blueberries after I work out. Cheaper then supplements.

I take a lot of supplements:

Protein powder
Creatine
Glutamie
Multi-vitamin
BCAA's
CoQ10
Omega 3/CLA
NO Boost


Arttie

Arttie:
My trainer said I should take
Glutamine
Condroitin
a shake -- not muscle milk, but I went for muscle milk anyway. He said Myoplex would be better?

I don't know about of the other supplements that you have listed. Would they be of use to anyone just starting out, or does my trainer have me on the right stuff for now?

It looks like a good mix from my perspective, but I'm far from an authority.

Ive read that BCAA's are really good for recovery, like they help repair muscle more quickly. I started taking them last week.
I also want to get a good protein shake, but I dont wanna gain fat, just lean muscle. You got any suggestions? I was using a mass gainer a while back and I put on allot of weight that wasnt muscle.

Glutamine is EXCELLENT and I consider it essential. It is the most abundant amino acid in the body and is used in everything from immunity functions to muscle repair. If your body doesn't have enough it will get it by breaking down muscle...not something you want!

BCAA's are excellent as well, especially if they contain glutamic acid, which is, guess what, a form of glutamine!

As to protein shakes...I don't know why Muscle Milk get bagged on by so many people (not talking about people here). If you look at a 25 g bottle, there are only 3 grams of sugar and something like 12 total carbs. Not bad at all to have a 2/1 protein to carb ratio. I use them for a quick protein boost with my lunch or if I can't get home for a real protein shake soon enough after the gym.

My FAVORITE protein shake is ISS Advantage Matrix! LOVE that stuff! Comes in individual packets of 42 grams of mixed proteins (whey, calsium caseinate, and egg albumen). Contain glutamine and taurine. Just 280 calories if mixed with water, but I mix it with skim milk and get another 10 grams of protein in there! Might be a tad bit higher in calories than some want, but I think they are just about perfect for me, especially before bed and first thing in the morning. Nice and thick, reminds me of an actual shake, and the chocolate and strawberry are AWESOME tasting!!!


Arttie

Thanks, if money is an issue what would be your recommendation of supplements. I'm thinking Muscle Milk might get a tad expensive for me. Especially since the trainer that I trust the most said that I should be drinking 2 shakes a day. I haven't even priced the glutamine and condroiton yet. I get paid Friday and will probably go shopping then.

These past 2 days I have been kind of concerned about my blood sugar levels being too high. To my knowledge I haven't really cheated on my diet. If anything I have eaten less than I should have and not often enough.

I have a decent enough shopping list from my trainer. I guess I am mostly concerned about portions too. I can tell you that I am extremely hungry most of the time.

2 shakes a day? I wouldn't do that, your body can only process so much, and then you just..... errrmmm... expell the rest.

Two shakes a day is probably about right for most people. One after working out is essential, and one either first thing in the morning or a slow-digesting protein (casseinate) overnight.

If you are looking to save money, I would recommend going to www.dpsnutrition.com That is where I order all my supplements. You can get ISS Advantage Matrix packets for approximately $1.25 per packet, which is a dang cheap meal, and a very nutritious one at that!

Essential supplements?

*Glutamine
*BCAA's
*Protein
*Multivitamin

BCAA's are VERY cheap and easy to get. Glutamine is pretty cost-effective as well, and you can find a multivitamin in a 300-500 serving bottle (which would last all year, obviously) for $30 bucks or so.

Next in line for importance would be:

*Creatine
*Fish Oil/Omega 3's
*Taurine (another amino acid)
*Broad-spectrum Amino Acids (more costly than BCAA's which are certain specific aminos, but this will cover all your bases pretty well. I buy them when I can find them on sale)

Good if you want them:

*Glucosamine/Chondroitin--these are "joint lubricants" that help with joint repair and cartilage repair. Its pretty 50/50 in the training/science community if they work well or not. If they work for you, do it.
*ZMA--helps you sleep and elevates growth hormone/testosterone levels SAFELY at night. I used to take this, but my sleep patterns with two jobs are so screwy I can't effectively take this now.
*NO (nitric oxide)--gives your muscles extra pump
*CoQ10--They are finding out more and more about this little co-enzyme and it is all good so far! Great for your heart muscles and anecdotal eveidence suggests it helps produce energy.
*Arginine


Don't waste your money on:

*HMB
*CLA alone (in combination with Omegas or Fish oil, its great and can be bought together, but stand alone, its expensive and not worth it, in my opinion...)
*PowerShots, 5-Hour Energy, etc. (While I am not opposed to fat burners that are long term and work synergistically with other supplements, these "energy boosters" are just a waste of money, in my opinion).


Arttie

Yeah, space them out! LOL!


Arttie