(Part 3) Best sports nutrition protein bars according to redditors

I don't really have any recipes but I'll give some guidelines to what has been working for me this training season. Next month will be my fifth marathon but my first eating a plant based diet.

First, you guys will really want to learn to love beans/legumes. Black beans, chickpeas, pinto beans, lentils, etc. They are extremely inexpensive if you buy them dry and in bulk. I use an instant pot to cook them without soaking (just rinse and sort first) and they're very often 50-60% of my plate for lunch and dinner. Use them in place of rice or noodles. My favorite quick meal is mix a bowl of black or garbanzo beans with nutritional yeast (get some!), smoked paprika, cumin, turmeric, miso, and enough veggie stock to get a stew-ish consistency.

Pre-run meals are always a giant flour tortilla wrap with almond butter and dates + a banana on the side. If your wife can handle that fiber before runs it's a good combo.

Experiment with the "mock" meats for meatballs, chorizo, and ground beef. They go great with spaghetti, lasagna, etc. If you want a burger get a Beyond Burger or Impossible Burger. If you live by a Whole Foods you're golden. For slices of cheese I like the Follow Your Heart brand.

What kinds of food does she like? You can really make just about anything with some substitutions. You're not going to have a vegan ribeye steak, but just about any other dinner can be made as good or better.

If you must have protein powder, which you might for marathon training (I do during training but not otherwise), here is the one I prefer. It's not the cheapest but I think it's the most complete.

Any other questions AMA

I'm going to hijack your comment for all my coffee-loving swolebros out there-- especially if you like coffee-flavored ice cream. I just got the ON coffee-flavored whey this week. It's super tasty on its own, but I also mixed it with the Chocolate Peanut Butter Flavor and it is a goddamn orgasm in your mouth. Just mix with milk and enjoy.

Somewhere I can really show my expertise haha!

• Best for baking: Any type of Quest Protein - works really well for brownies and muffins/other breadlike items (which are hard to do with protein)
  
• Best for drinking: Chocolate PB or Chocolate Nutrabolics - doesn't have a weird aftertaste, doesn't get too creamy or tooooo watery (im picky)
  
• Best for eating with yogurt/in stuff: Musclepharm Combat Cookies and Cream - so delicious. Mix with water + 1tbsp of PB2 and tastes just like ice cream!
  
• Best with coffee: Dymatize Mint Chocolate - maybe its because i love a peppermint mocha but god this is a tasty combo
  
  
  Protein I would never buy again:
  
  
• Cellucor Cor-Fetti - IMO tastes terrible, doesn't mix well, sprinkles are more gross than cute
  
• MuscleTech Phase8 - too sweet, turns water into a weird syrup, I could hardly stomach half a scoop
  
  
  Honourable mention goes out to Jamie Eason Vanilla Chai flavoured protein, I can't find it anywhere, even Google is useless. I was once given 2 samples, they were life changing if you ever get the chance!

part 2/2

One of the things you have to do is decide where you want to draw the line for your own personal definition of the word "raw". A commonly-accepted definition of following a raw diet is that at least 75% of your food is either raw or is cooked at temperatures below 104F to 118F. Some people go 100% with no heating at all. This is really important to figure out because you have to decide how stringent you want to be. For example, "raw almonds" aren't actual raw, because current laws require pasteurization of all almonds in the United States - so no almonds, no almond butter, no almond milk, etc. if you are truly 100% raw. Two additional things to consider are dehydration & pasteurization:

• Dehydrators can go from pretty cheap ($40) to expensive (hundreds of dollars, like the Excalibur models). These are useful for drying fruit, making crackers, and so on. Whether or not a dehydrator fits into your own personal definition of "raw" is up to you, but it does open a lot more doors for food options without having to actually "cook" the food like normal. You can do things like banana chips, zucchini chips, kale chips, fruit rollups (pureed fruit cooked on something like a Silpat or ParaFlexx sheets), "breads", cookies (macaroons etc.), and so on.
  
• Milks are a nice option to have. You can do plenty of cold-pressed milks (ex. almond milk in a blender & strained with a cheesecloth), but for things like soymilk, you'll want to cook them. SoyaJoy has a nice milk-maker machine that does both raw & cooked (it handles grinding & boiling, right in the kettle). This again depends on the percentage raw you want to go. Whereas a dehydrator can cook low & slow safely, for stuff like soybeans, you have to soak them, grind them, and cook them to deactivate the enzyme inhibitors. So the machine does a 180F hot soak to get rid of the beany taste, grinds between 180F to 190F, and then cooks between 200 to 210F. Things like apple cider (in terms of raw apple juice) are typically also sold pasteurized, for food safety purposes. Again, it depends on where you want to draw the line, and what percentage raw you want to strive for.
  
  Fourth, I'd recommend picking up the Thrive Diet book by triathlete Brendan Brazier. This book contains many raw vegan recipes. These are high-energy recipes as well, as the book is oriented towards athletic performance.
  
  Fifth, you may want to look into growing & fermenting your own foods. A few starter ideas:
  
  
• Orta seed starters
  
• LED indoor herb gardens
  
• Microgreens starter kit
  
• Sprouting kit
  
• Fermentation kit (can be done both raw & boiled)
  
• Read up on Pickle Science
  
• Read up on the Quickle
  
• Vacuum-sealed Sauerkraut & Kimchi
  
  Sixth, it's worth building up an inventory of great ingredients & recipes. A few starter ideas:
  
  
• Raw vegan protein powder. There are a variety of brands & flavors available, such as this one with greens. It's an easy way to get protein into your body & hit your macros, especially when you don't have time to shop for fresh foods.
  
• Aquafaba. This is the leftover goopy water from soaking beans. Raw note, as beans in cans are cooked, this is not a traditionally "raw" ingredient, so you'll either have to raw-soak the dry beans yourself, or if you're doing like 75% raw, you can include canned beans or say Instant Pot-cooked beans in your diet to get the aquafaba from that. Aquafaba kind of acts a bit like egg whites, which you can use to make butter, mayo, whipped cream (replace the sugar with raw cane sugar, for example), meringue cookies (read up on the notes about sugar in that recipe), etc. Note that if you want to stay ultra-raw, you'll want to use cold-pressed oils in conjunction with those recipes.
  
• Apple cider vinegar is super easy to make
  
• Bliss balls (lots of flavor options - cashew cacao, pink berry, salted caramel coconut, etc.)
  
  >I just threw out a bag of chips and decided it would be my last time ever buying anything like that. I don't want to buy anything processed again (after I eat up these remaining veggie dogs).
  
  Food & health isn't so much of a destination, as a journey - learning what works best for your body, finding new ingredients, recipes, and tools, etc. Defining what path you want to take is important because that's what guides your day to day eating decisions, and also results in how good you feel, energy-wise. People generally go vegan for two reasons:
  
  

1. A love for animals
   
2. For health purposes
   
   What often happens, in reality, is that people buy highly-processed fake meats (burgers, dogs, etc.), snack foods (potato chips, etc.), and junk food (dairy-free ice cream, candy, etc.) & then wonder why they don't feel good. Only you know how your body feels, so you have to figure out what works for you, which means trying new things, defining what your diet entails, learning about macros, and so on.
   
   I've tried a variety of dietary approaches over the years (keto, paleo, low-carb, vegetarian, vegan, raw vegan, fruitarian, etc.), all with pretty good results. One of the biggest things I've discovered is that having a meal-prep system in place is critical to success, unless you have a lot of energy, free time, and a strong love of preparing food. I like to work in the kitchen...when I'm in the mood. The rest of the time, I need to feed my body my macros so that I feel good, look good, and am healthy, and really, I just need to fill the void when I get hungry & want something tasty.
   
   So hopefully this gets you started in the right direction...there's an infinite amount of resources out there on the Internet, from raw vegan cheesecakes to walnut taco "meat". It also helps tremendously to eat according to your macros, and to figure out your eating schedule, which enables you to figure out a meal plan every week, instead of just winging it on a daily basis & struggling with being consistent & having consistent energy as a result.

The only one i have found is pure egg white powder. It’s the only one I found without milk products, sugar, artificial sweeteners, added color or flavor, grains, or legumes. It takes some creativity to get it drinkable, but it’ll work. I decided i was better off just eating baked chicken breast. https://www.amazon.com/gp/aw/d/B0013OXDBU/ref=mp_s_a_1_1_a_it?ie=UTF8&qid=1520430714&sr=8-1&keywords=now+sports+egg+white+protein&dpPl=1&dpID=515SK0AudqL&ref=plSrch

Edit: found another one, unflavored bone broth protein
https://www.amazon.com/Bone-Broth-Protein-Powder-Grass/dp/B06XKCYTBV

Edit #2: for muscle recovery, do some research in to creatine and glutamine. Can get both as pure powders and mix with water. Helped me immensely with muscle recovery and cramps.

> coffee protein powder

http://www.amazon.com/Optimum-Nutrition-Standard-Coffee-Pound/dp/B002SG7NG8/

>Which would be most effective for someone who typically has trouble gaining mass.

Food. To gain mass you need a surplus of calories, not necessarily any specific supplement. If you've had trouble gaining in the past its because you werent eating enough.

>Whey Protein

I suggest [ON Gold Standard.] (http://www.amazon.com/gp/product/B002DYJ0FM/ref=oh_aui_detailpage_o05_s00?ie=UTF8&psc=1) Search /r/fitness or other subs, its probably the most recommended whey and best tasting imo. Keep in mind whey is a protein supplement: used to supplement your existing diet and make up for a lack of protein, not used to replace food. [Whey Protein] (http://examine.com/supplements/Whey+Protein/). Shoot for .7-1g per lb of body weight daily.

>Creatine

Wont hurt and is highly recommended. Take 5g per day, everyday at anytime. No need to load. [Creatine] (http://examine.com/supplements/Creatine/)

>BCAAs

Not really needed, unless your are working out first thing in the AM on an empty stomach. A good whey like I suggested with have enough BCAAs in it.

>Glutamine

Again, not really needed.

All that being said, get on a solid program like Starting Srength or Strong Lifts 5X5

Breakfast - typically I fast, which would simply include water/coffee/guayusa tea. If I'm hungry it's usually a scramble of 4 eggs, broccoli, spinach, tomatoes, mushrooms bacon and an avocado cooked in coconut oil and coffee with coconut oil.

Lunch - If I fasted I typically make the same omelette and add on a spinach salad and I'll usually scoop macadamia nuts out of almond butter. This is typically around 1 or two after a noon workout.

4pm snack - I'll have my 2nd avocado of the day blended in a smoothie with VegaOne and IsoPure. Sometimes I'll add chia seeds, spinach and light straw/blueberries.

6pm Dinner - Usually a mix of sauteed veggies, grass fed beef or salmon and a few eggs. Sometimes a chipotle salad.

I aim for 2,100 cals but typically account for 2,000 and assume that I missed 100 somewhere when tracking. I could transition to not tracking cals anymore but it's not really a hassle or stressful so I keep doing it. I supplement with 4k IU of Vitamin D3, Ultra-Mag Magnesium from Source Naturals, and Fish or Krill oil.

I (and by "I" I mean I mix it up for my boyfriend) use a mix of NutriBiotic organic vanilla rice protein powder and Garden of Life organic greens protein powder. I also like Sunwarrior and MRM Veggie Elite powders!

I think they all taste great or like nothing at all, especially when blended with fruit or other flavors. If you're worried about palatability then just to them in the blender with some bananas and your favorite nut butter and you won't notice the powder at all.

I love this one by Optimum Nutrition. 3c 1.5f 24p Tastes great with water and cashew milk, and I like to put it in my coffee sometimes, too. :)

http://www.amazon.com/Optimum-Nutrition-Standard-Mocha-Cappuccino/dp/B002DYJ0FM

Beans and fortified cereals are your best sources of zinc, with some nuts being a close second. Beans and nuts are also a good protein source, so two birds.

If you are highly active, or your body just tends to do better with higher protein, you may want to consider using vegan protein powder as well. Some of them even have added vitamins and minerals. I use this meal replacement shake powder:

https://www.amazon.com/Garden-Life-Meal-Replacement-Gluten-Free/dp/B0031JK95S?th=1

Make a shake with a cup of cashew milk, raw meal replacer, 1/2 ounce of some peanut flour, and a banana and you get something like 40% of your daily recommended zinc intake and 33g of protein at around 450 calories.

I just finished 7 days of a pseudo water fast yesterday. Some days I had nothing, some a 0 calorie pickle or broth, two days I just had MCT oil with a serving of this https://www.amazon.com/Garden-Life-Organic-Greens-Protein/dp/B01A9IFE8K?th=1, and one morning I had 3 eggs with coconut oil. I went from 243->230. I am male/30s. Most of the 13 lbs. is water weight and emptying out digestive tract.

Vegan Crossfitter here whose loves her gainz:

Complex carbs are low GI, so think whole wheat bread and brown rice. Any that lists "whole <insert grain here>" is a good bet. Quinoa works, too, although not technically a grain.

It's super duper easy getting all your protein needs without dairy, and even without relying on soy. I eat a lot of nut butters (almond, peanut, cashew) and use nuts in a lot of my dishes (stir fry, salads, blended into sauces). Lentils and beans are good sources, but not my personal faves. Also, don't underestimate the protein content in foods not typically associated with protein. Examples: One serving (3 cups) of spring mix lettuce has 2g of protein; one serving cup of whole wheat pasta has 7.5g of protein. Eating a variety of plant-based foods will provide you with all essential amino acids. Gainz brah.

I also LOVE Vega Performance Protein powder (vanilla and chocolate flavors are best). A bit pricey, but high quality, soy-free. Less tasty (IMO) but cheaper and still soy-free is Plant Fusion. With either powder, I like to blend it with almond milk, ice, and maybe a few spoonfuls of peanut butter. Drink post-workout. I also use that mixture as a base for green smoothies for my morning breakfast.

Edit: correction (see strikeout)

I'm not really sure on how well it works but at my local Wegmans they had the entire line of "Vega Protein Powder" on sale for about $2 a scoop/$20 a jar. It's supposedly made out of pea protein (??) and it provides about 20g of protein a scoop.

Here are the links for each of the ones I got:
http://www.amazon.com/Vega-Protein-Greens-Chocolate-28-7/dp/B00MYRXDHE

http://www.amazon.com/Vega-Nutritional-Shake-Chocolate-Ounce/dp/B00R0Y0W8O/ref=pd_sim_121_1?ie=UTF8&dpID=41YzRHkp1rL&dpSrc=sims&preST=_AC_UL160_SR85%2C160_&refRID=12K5P4H2G5AYY93VGM2S

Well first off, congrats on adopting a vegan lifestyle! If it's any encouragement, I have been bulking on a vegan diet for 3+ months now with great results. I've been using a hemp protein powder that I bought in bulk that I've only ever ate blended with my smoothies. It is a little grainy, so it may not be ideal in oatmeal. If you'd like any advice, please let me know!

You do it the same way you would for a reduced calorie diet of other food. Eat nutritionally dense food and in extreme cases take a multivitamin. Soylent limits things by setting a single nutritional density so for a pure Soylent diet this leaves only supplementation so we can enumerate the options.

First, in the case of moderate calorie reductions there is no need to adjust anything. I'd like to put some numbers here but because dieting and nutrition is so poorly understood I couldn't find any good numbers. I'd say that for 1500 Calories and up it shouldn't be a concern.

For uncommonly low calorie diets micronutrient supplementation is a potentially beneficial option. Normal multivitamin pills are meant to be taken alongside food so you could find one and take that. Everything they have in excess should be fine. Multivitamin powders also exist and could make supplementation exceptionally convenient and customizable. The only one I can recommend off the top of my head is Garden of Life Raw Meal. It seems popular with some people around here and should suit as a supplement to a heavily calorie reduced Soylent diet.

Maybe try replacing the multivitamin with something like Garden Of Life Raw Meal. It is a natural source of all the same vitamins which means better absorption and nutritional value. http://www.amazon.com/Garden-Life-Raw-Meal-lbs/dp/B0031JK95S

Well, I would ditch the lean meat, for one, and probably the protein supplement, unless /r/ketogains indicates otherwise. If you're taking the supplement for amino acids, there are healthier sources for that (sans sucralose, acesulfame potassium, and fillers like "polydextrose thickener" and "anti-caking agents.") Trust me, they don't care if it cakes or not.

You're also taking in a lot of polyunsaturated and monounsaturated fats. You want primarily saturated fats and omega-3. Omega-6 is to be avoided. Fish oil and flaxseed oil are high in Omega 3. Coconut oil is almost entirely saturated fat. You can get a jar of virgin organic unrefined coconut oil at Trader Joe's for six bucks. Bacon and bacon fat are also your friends. Fatty cuts of meat are where you want to be, not chicken breasts.

You also need to roughly triple your sodium intake, because your kidneys are flushing electrolytes in the absence of carbs. You'll need bouillon cubes or a tolerance for salty water. I'd also double your magnesium, for the same reason. Not all magnesium supplements are made equal. Magnesium taurate and stearate are best for absorption. I take this stuff.

This is the one I drank. One scoop was good in ~22 oz bottle of water. If you're into weight training, then there are other benefits to it as well.

I've tried pretty much every vegan protein powder out there, and my top favorites are Garden of Life Greens & Protein and Orgain Organic Protein-- both in chocolate. I've tried Aloha recently and was not thrilled with the flavor or texture at all, so I'd skip that brand. Vega is okay but is more expensive than the rest and is not organic, so I just crossed it out on my list.

If you need to add more protein and require a vegetarian option, I'd just suggest quinoa, beans, legumes, eggs, and nuts. I've been a vegetarian for more than half of my life, and those have always been my go-to's. But if having issues eating in general is hard, just do a double serving of protein powder a day (in a green smoothie for extra calories/nutrition) to meet those goals.

I LOVE SunWarrior protein (I've only tried vanilla and stuck with that). It is a bit pricey, but amazing! I get it from Amazon or Vitacost (http://www.amazon.com/Sunwarrior-Warrior-Blend-Protein-Vanilla/dp/B005WLY4L8/ref=sr_1_1?ie=UTF8&qid=1421711066&sr=8-1&keywords=sunwarrior)

I normally do 2 scoops of protein, 1 TBSP of peanut or almond butter, 2 cups of soy or almond milk and 1 banana. This is a loaded drink - about 500 calories. However, I usually split this between after breakfast and after lunch, but it would be enough to replace breakfast. This sounds like a lot of calories, but this has not made me bulk up at all... the only way to really bulk up as females, would be if we have excess body fat (this looks bulky over muscles), wayyyy excessive calories, or extremes like steroids or possibly hormone imbalances. Otherwise, you don't have to worry!

I listed some items in a previous post, I'm not sure what you can get at a regular store or if someone can order items to your visiting address.

Swerve Sweetener

Lakanto Golden Monkfruit Sweetner

Navitas Cocoa Powder

Moon Cheese

Carolina Gold Nuggets Microwavable Pork Rinds

Carbquick

ChocZero

ChocZero Syrups

Lily's Chocolate Chips Stevia Sweetened

Whisps

IsoPure Zero Carb Protein Powders

Sweet Leaf Flavored Stevia Drops

Shirataki Pasta Miracle Noodles

G Huges BBQ Sauce

Reduced Sugar Heinz Ketchup

This is my brand of choice.
http://www.amazon.com/Vega-Nutritional-Shake-Chocolate-Ounce/dp/B00R0Y0W8O


Also a good brand
http://www.amazon.com/Sunwarrior-Warrior-Protein-Powder-Vanilla/dp/B005WLY4L8/ref=sr_1_1?s=hpc&ie=UTF8&qid=1452714911&sr=1-1&keywords=Sunwarrior

And finally this one.
http://www.amazon.com/Garden-Life-Protein-Nutritional-Supplement/dp/B00CLD74U8/ref=sr_1_7?s=hpc&ie=UTF8&qid=1452714944&sr=1-7&keywords=Garden+of+Life+protein

Avocado oil is almost tasteless (it is totally tasteless to me but ymmv). Highly recommended as an alternative to heavy cream.

I thought the dairy aspect of whey was fairly low? Have you actually had an adverse reaction to keto chow powder? If so, I'd just go for egg or rice protein, whatever seems most appealing in terms of price and taste on Amazon.com.

[Edit]: If I type egg protein into Amazon, this is the first result. Seems like it'd do the job: https://www.amazon.com/dp/B0013OXDBU

Yeah people in this thread are suggesting blending fruits and veggies. Supplementing with a vegan protein shake sounds like a great suggestion. I've only ever had one brand of protein shake but I can vouch for this one.

A couple years ago I got "duped" into signing up as a coach, not to sell beachbody products, but to get discounts on them. I did the Shakeology thing for a few months, but decided to cancel. It tastes great and is dense nutritionally. It was way too expensive though. If you don't eat enough fruits/veggies and are looking for a recovery/meal replacement it's a decent, albeit expensive option. Now I eat like 70% paleo, stay away from dairy and wheat, and use Sun Warrior's protein powder with added chia and flax seeds. I've seen equal if not better benefits by doing this than when I was drinking Shakeology.

Vega Chocolate is my favorite vegan protein. You can buy it at walmart and amazon.

This is a decently good in taste protein shake -
https://www.amazon.com/gp/product/B005E2WNOU

It was the first protein shakes I've tried that is water based and not milk, and it tastes surprisingly well. Cookies and Cream flavor has 0 carbs, I believe all the different ones each have 50g of protein, so its a fast way to up your protein. Also has potassium and such in it for your minerals/vitamins.

PROTEIN POWDER:

https://www.amazon.com/gp/aw/d/B016D9IHZG/ref=mp_s_a_1_1_a_it?ie=UTF8&qid=1549934193&sr=8-1-spons&keywords=vega+sports+protein&psc=1

http://www.ironvegan.ca/athletes-blend/

VEGAN LIFESTYLE YOUTUBERS:

https://www.youtube.com/channel/UCtuwIdM0Zx7xCiZSa_clRzw

https://www.youtube.com/channel/UCq2E1mIwUKMWzCA4liA_XGQ

https://www.youtube.com/channel/UC0cxMY7jZ_kiE2bvykJffZA

https://www.youtube.com/channel/UCF-ACPYNN0oXD4ihS5mbbmw

https://www.youtube.com/channel/UCpH8ZxojD647KtAFFLWQJCQ

SMOOTHIE BOWL RECIPE I USE:

-1 sliced/frozen banana

-1 cup frozen mixed berries

-1 scoop vegan protein powder

-1 cup non dairy milk

1. Blend ingredients, 2) Add thickened smoothie to bowl, 3) Add toppings of choice (sliced banana, chia seeds, cacao nibs, berries, shredded coconut, granola, hemp seeds, etc.)

Your weight loss seems like a reasonable rate so as long as you get enough protein your calorie intake is about right.

The only thing you could change about your diet to lose more weight is to eat less calories total.

Whey protein is very lean and cheap, just find a brand and flavor that you like. I personally like this with whole milk. http://www.amazon.com/Optimum-Nutrition-Standard-Coffee-Pound/dp/B002SG7NG8/ref=sr_1_1?ie=UTF8&qid=1396929779&sr=8-1&keywords=100%25+on+whey+coffee

It's entirely up to you if you want to bulk and cut again before next season. If you start getting really lean you might want to start bulking a little again or maintain because It's more difficult to maintain muscle mass when you have little body fat.

I use this one. Prior to yesterday, I've only used it in baking. Yesterday, I tried it in my chaffle batter. I've never heard of using it as breading, though that's giving me ideas!

As far as plant protein goes, to me there is no competition after trying many: https://www.amazon.com/Source-Organic-Premium-Protein-UNFLAVORED/dp/B00N6XPF9O/ref=pd_lpo_sbs_121_t_2?_encoding=UTF8&psc=1&refRID=KNG99SRZ7A54MTH6G332

​

It is also very transparent about sourcing and heavy metal testing, whereas with so many other brands they're all coming from China and loaded with toxins. This is pure- no crap or added flavors.

https://www.amazon.com/Isopure-Protein-Powder-Isolate-Flavor/dp/B005E2WNOU/ref=sr_1_4_a_it?ie=UTF8&qid=1501075238&sr=8-4&keywords=0+carb+protein

0 carb protein. 950mg potassium. 50g protein. Tastes decent too. Although they list 1 serving as two scoops which is weird. So really it is 25g protein & 475mg potassium per scoop.

Still available on amazon

https://www.amazon.com/Optimum-Nutrition-Standard-Protein-Cappuccino/dp/B002DYJ0FM/ref=sr_1_1_a_it?ie=UTF8&qid=1486961391&sr=8-1&keywords=2lb+of+optimum+nutrition+mocha+cappuccino

Good question!

My wife and I both use Orgain protein powder in our morning smoothies. When we were training harder over the summer, we also used Vega Sport Protein Powder after a workout. We kinda dropped that, though, mostly because it got expensive paying for two tubs of protein powder every few weeks.

Other supplements I take regularly:

• Vitamin D
  
• Vitamin C
  
• Holy Basil
  
  I've done pro-biotics in the past, but don't tend to stick with them regularly.

BCAA's are just specific amino acid chains (specific proteins) for building muscle.

Honestly, if you aren't using weights yet you really don't need to worry about them, something to look at in a year or so.

When people talk about protein drinks for working out they are usually talking about one of two things. The first is Whey Protein Isolates (WPIs). This is concentrated protein from whey, which is from milk. WPIs digest quickly, and would not help very much in the way of a meal replacement.

The second is Casein which is also derived from milk, but a different part. This is much thicker and digests slower. I have used it as a sort of meal replacement to help with hunger.

Both of these though are just a way of easily getting more protein into your diet. As a guy trying to build or maintain muscle while resistance training, you want a fairly large amount, some say (.8)*(your lean body weight in lbs) = (# of grams of protein to eat). It can be hard to get that much protein from normal foods especially on a deficit, or you get tired of eating a lb of chicken a day, so drinking a protein shake or 2 and getting 25g of protein for only 120 calories is useful.

Also what I linked you are not any dangerous supplements or anything if anyone tries to fear monger them, they are literally just concentrated parts from milk.

I really like the strong and sweet vanilla flavor of this

http://www.amazon.com/Body-Fortress-Advanced-Isolate-Vanilla/dp/B004EQR53Q/ref=sr_1_1?ie=UTF8&qid=1412183130&sr=8-1&keywords=body+fortress+whey+isolate

It's much stronger than the Optimum Nutrition vanilla and cookies-n-cream that I've also tried.

I like the Vega One protein powder. It's plant based protein. I typically mix it with Almond Milk and it tastes better than a lot of protein powders I've used in the past. Looking at the ingredients list it looks like it does contain stevia extract though. It still may be worth the try. This Labrada powder doesn't seem to have stevia in it.

Relatively pocket-friendly. This looks good: http://www.amazon.in/Optimum-Nutrition-100-Whey-Standard/dp/B002DYJ0FM

http://www.amazon.com/Garden-Life-Raw-Meal-lbs/dp/B0031JK95S/ref=sr_1_1?s=hpc&ie=UTF8&qid=1372785648&sr=1-1&keywords=Raw+Meal

This is fantastic to have for breakfast. It makes sure you get every vitamin and mineral that you need. Get the unflavored kind so you can mix in whatever fruits and veggies you want! I have found my favorite mix is strawberries, bananas, kale, spinach and coconut milk! I usually make a full 16 ounces of this shake and it gets me through till lunch without snacking :)

No, that's after the whey has been added. 3 scoops is spread across a dozen muffins. You can add more if you like but it would be like eating tree bark.

This was using Body Fortress Advanced Whey Isolate in vanilla, which has 30g of protein per scoop. What would you recommend instead?

Why don't you just buy pure whey isolate?

It's brutal to drink but its free from any additive

Something like this

http://www.amazon.com/ProMix-Grass-Fed-Whey-Protein/dp/B00GXLFUUA/ref=sr_1_4?s=hpc&ie=UTF8&qid=1421445140&sr=1-4

I found something really close to the label you showed; the BodyTech Whey Tech Pro 24 French Vanilla web site nutrition figures show the following differences.

• 120 Calories instead of 110 Calories in your picture
  
• 25 mg cholesterol versus the pictured 40 mg
  
• 150 mg sodium versus the pictured 160 mg
  
  The carb numbers between what I found online and your picture stays the same though, so it should be really close to the same as what you photographed.
  
  I weighed out a level 1/4 cup of ProMix whey powder as 20 g on my scale; let me know if your powder weighs out differently.
  
  Took out the blueberries, subbed in the whey powder I described above, and it drops off 0.5 g net carbs per 16-slice serving; that is, 3 g per slice. Detailed nutrition figures:
  
  
• Calories 154
  
• Total Fat 14 g
  
• Saturated Fat 7 g
  
• Monounsaturated Fat 2 g
  
• Cholesterol 56 mg
  
• Sodium 91 mg
  
• Potassium 41 mg
  
• Total Carbohydrate 4 g
  
• Dietary Fiber 1 g
  
• Sugars 2 g
  
• Protein 5 g
  
  Top three ingredients that contribute the most net carbs are:
  
  
• Cream cheese at 16 g
  
• Almond meal at 3 g
  
• Flax meal at 3 g
  
  One possibility to reduce the net carb count even further is to use 1/3 fat whipped cream cheese and try to reduce the overall mass of cream cheese, but I'll have to fiddle with some experiments using your recipe to see if that works at all. For all but the most hardcore keto folks who are on a 20 g daily net carb limit though, I think 3 g net carb per slice is acceptable; I just happen to be in that hardcore group so that's why I'm carefully calculating the numbers. :-) Thanks again.

This one and This one are amazing.

Vegansmart is my favorite:

https://www.amazon.com/VeganSmart-Protein-Powder-Naturade-Nutritional/dp/B00CWLA56O

​

Try it with frozen banana

>for all intensive purposes

The phrase you're looking for is "for all intents and purposes," though it doesn't fit particularly well in that context anyway.

Peanut butter is a good alternative, as are whey isolate and casein protein. Your best bet is to just eat more in general though.

I got a little sample of this Manitoba Harvest Hemp Pro 70 in a swag bag from a race earlier this year and just tried it the other day in a blueberry spinach smoothie. It was super good!

http://www.amazon.com/Optimum-Nutrition-Standard-Coffee-Pound/dp/B002SG7NG8

I personally like this protein powder http://www.amazon.com/Sunwarrior-Warrior-Protein-Powder-Vanilla/dp/B005WLY4L8

No milk or soy products and no Vitamin A. Tastes great when mixed with almond milk

Not cheap, but nutritionally covers like, everything. Vanilla is ok if you like vanilla, chocolate is bad if you like chocolate.
http://www.amazon.com/Warrior-Plant-Based-Complete-Protein-Vanilla/dp/B005WLY4L8/ref=pd_bxgy_hpc_img_c/191-3340771-9803568

I use Crazy Richards Pure PB Plus and mix it with either Walden Farms Peanut Spread for some amazing low carb peanut butter. Bonus if you want to make it a fat bomb add in cocunut oil and refigerate or freeze.

I also use Designer Protein Lite Chocolate Cookies - it's okay. I'll throw that in a spinach/almond milk smoothie or make ice cream bars with it.

I did just order some ISOPure Zero Carb - vanilla and cookies and cream - never used it before but I have only read good things about it.

I use Pro Mix personally but there are other options. It's definitely not the cheapest but the best thing about undenatured whey is it naturally contains the building blocks to make glutathione in the body, which is the master antioxidant. It's one of the best food sources for glutathione. When heat is applied during the processing, it destroys those components and alters the whey. That being said it could be the OP truly has a whey allergy/reaction, which I believe is a thing, and in that case it wouldn't help the issue.

No probs, the kind I got was their all-in-one kind, which has all the essential amino acids, plus some other vitamins and some omega-3. Both the chocolate and vanilla flavors are great, but I would recommend making sure to use a banana and pb for sure, otherwise it isn't as sweet and fatty tasting. I picked mine up at Albertsons, but you can also grab it on amazon:

https://www.amazon.com/Naturade-Vegansmart-Nutritional-Shake-Vanilla/dp/B00CWLA56O?th=1

Hope that gives you some good info!

I've recently been trying a bunch of different kind of protein powders after I discovered that whey was giving me headaches. (I know it's not 100% paleo to use protein powder, but for me the benefits outweigh the cons) I have this in my kitchen right now:

http://www.amazon.com/NOW-Foods-Eggwhite-Protein-Pound/dp/B0013OXDBU/ref=sr_1_1?ie=UTF8&qid=1373067772&sr=8-1&keywords=egg+white+protein

It doesn't taste like anything so it goes great with pretty much everything. Also love that the only ingredient is egg whites.

I use a variety. I have some unflavored soy protein isolate in bulk that I add a tablespoon to my morning smoothie.

I have Orgain Pea/Brown rice stuff. Its pretty good in all the flavors I've tried so far. https://www.amazon.com/Orgain-Organic-Protein-Chocolate-Packaging/dp/B00J074W94


I also use Hemp: https://www.amazon.com/Manitoba-Harvest-Protein-protein-Serving/dp/B002CPVTH4/


I also eat a lot of nuts and seeds. Hemp seeds are amazing. They make smoothies extra creamy. https://www.amazon.com/Manitoba-Harvest-Shelled-protein-Packaging/dp/B00856TSCC/

I do! This is my current recipe

• I use this Protein Powder for the base. (sensitive to dairy)
  
• I add about 1/2 almond milk and about 1/2-3/4 cup of water
  
• 1 frozen banana
  
• 1 tablespoon maca powder
  
• 1 teaspoon green tea powder (I enjoy the taste)
  
• 1 date for a little sweetness
  
• Handful of baby spinach
  
  I use a blender to make it all smooth because I find that non-dairy protein powders to be very grainy otherwise.

I found this brand to be pretty good and so much cheaper than Isopure. I think they have it at Walmarts for a couple bucks cheaper than Amazon.

I legit have those issues as well so I feel your pain. I get a lot of my protein from beans and I use VEGA protein for a shake every morning. If you're eating the good stuff, you can have as much as you need when lifting. I don't know how much you'd need though, hopefully someone else can help there!

VEGA:
http://www.amazon.com/gp/product/B00R0Y0W8O/ref=pd_lpo_sbs_dp_ss_1?pf_rd_p=1944687542&pf_rd_s=lpo-top-stripe-1&pf_rd_t=201&pf_rd_i=B00MYRXDHE&pf_rd_m=ATVPDKIKX0DER&pf_rd_r=07VZ7X02FRM6RNC3FRSG

As far as I know, NorCal is the only not processed in China or similar. Other will says made from US/Canada product, but the Peas are shipped overseas to be turned into noodles and the protein is a byproduct.

https://www.amazon.com/gp/product/B00N6XPF9O/

(Haven't researched it in about a year though.)

I just ordered one from Amazon: Opportuniteas Grass-Fed Whey Protein Isolate (unflavored). Apparently it's all-natural and good for people with lactose intolerance, since it's an isolate. I can't speak to the quality of it in shakes since I use it for other things, but it has really good reviews.

when i was in college, i would study for an hour, close eyes and relax 10minutes, study for an hour, and after 3-4hours, i may then sleep 30minutes and then go do some exercise (lift a few weights, etc), then return to the same pattern.

i have the same issue.... i liked casein protein shakes.... i could mix it with water, so i would bring a shaker bottle to college and a baggie full of chocolate casein protein and a tablespoon, measure it out, and consume 20gm or so of casein protein (now foods dutch chocolate is good) every 3-4 hours....

ADDED: OOPS, optimum nutrition https://www.amazon.com/gp/product/B002DYJ0M0/

i would only eat a full meal of whatever i wanted after i was done studying or before college (eggs usually)

OK. So for starters, as my flair suggests, I have done P90X, and P90X2, and have thus built my meal plans around the nutrition guides that they come with. That being said, none of it is overly complicated, and all of it is general knowledge, but everyone's bodies will react differently based on what they're eating, as well as the intensity of their workouts.

To start, I prefer the second nutrition guide, as it contains more food choices, and an overall better meal plan approach that covers your bases better.
Here's a download link for it if you want to check it out.
And another link, based on your preference.

Now, I started at 135, with no muscle mass, and a little bit of fat, and tried doing the "fat shedding" thinking that any fat was bad, but this is incorrect. Building muscle on my sleight frame takes forever, but is slightly expedited with the fat, as it's easier to turn fat into muscle versus building it from scratch.

So, for any a-typical day I will eat 2400-3400 calories based on my level of activity. Generally speaking, I don't count calories, and level it off to a "week by week" rather than a "day by day" approach, as I am lazy, and that's easier for me.

So an example of a Grocery List:

-2x 1.5lb economy packages of Kroger brand ground turkey (choose the fat lvl that's right for you)
-3 packages low-sodium taco seasoning
-7 green bell peppers
-3 cans diced tomatoes and green chilis
(Note: This is to make stuffed green bell peppers, which you can make all at once, and refrigerate/freeze or the week. I am still trying to find the recipe and will update when I do).
-either one package low fat moz. cheese, or soy milk for dairy
-21 organic bananas
-one box of boil-in-bag brown rice (comes in boxes of 5 bags)
-one 18ct package of large eggs

Another grocery list:
-7 packages of 3 chicken breasts
(Note: add barbeque sauce, bake in oven at 375 degrees for 25 mins)
-(optional) sauce for breasts (for me I usually get 2/3 bottles of cheap barbeque sauce)
-Two bottles low-sodium V8 juice (or two packages of big cans)
-21 organic bananas (or 7 oranges, 7 pears, 7 apples when I am not creatine loading)
-Container of oatmeal/Whole wheat pancake mix
-(optional)sugar free syrup for whole wheat pancakes
-Gallon of skim milk

Another list:
-7 packages of fat free turkey sausage
-7 cans of reduced fat baked beans
(Note: I know it's silly, but I make "beanie weanies" out of these two ;P )
-1 box of TOTAL Whole Grain Cereal
-(optional) Gallon of milk for cereal (I eat my cereal dry), or 2 half gallons of vanilla soy milk
-7 cans of tomato/vegetable soup
-7 sweat potatoes (eat plain baked/with cinnamon, or cut up and bake in oven to make sweet potato fries)

So typically I will eat 6-7 servings of proteins, 2-3 Vegetable, 1-3 Fruit, 1.5 Grain (think cup and a half rice/ 1.5 slices wheat bread), 1.5 legume (potatoes, beans, peanuts, etc.), 1 dairy (or dairy substitute), and 1 fat (usually add 1 ounce of raw peanuts or teaspoon of cocunut oil to cooking)

I used to average $35-$50 a week on groceries, but have to eat considerably more now, so of course I spend a little bit more.

On average, I spend about $75 a week on groceries, but that's with proper planning. I had to really get the groove of what to buy, and what was less expensive, because for the first six months I was doing the new meal plans I was spending between $100-$120 a week on groceries.

Also, keep in mind that these are balanced for my individual needs. If you feel sluggish, add or subtract carbs until you find the right balance for you, and tweak the sodium/sugar intake to what's right for your body type. Cutting is sans sugar/sodium/most carbs and high in protein. Mass gaining would be more carbs and slightly less protein.

I also use a post-workout recovery drink that's a 4:1 carb to protein ratio.
If I am being really lazy, and want to combine dairy and protein servings, or just as a substitute for protein bars, I will combine skim/soy milk with protein powder.

TL;DR: I know it's lengthy and jumps all over the place, but different people were asking me different things, so this is my attempt to hammer everything out in one sitting.

I rotate between four different protein powders, all are vegan and are sourced from multiple sources (mostly pea, flax, and hemp protein).

My favorite taste wise is the Vega Protein and Greens.

Also from Vega, the Sport Protein is nice, as it has 30 grams of protein per serving vs the 20 per serving in the protein and greens. However, Vega changed the recipe for the Sport a few months ago, and now it makes a super thick drink, almost akin to drinking cake batter. I have to split up the serving just so the drink doesn't become too thick.

The Garden of Life Sport Protein also has 30 grams of protein per serving, and isn't as thick as the Vega Sport, but I think it doesn't taste quite as good as the Vega branded stuff. Not bad though.

Lastly, I'll occasionally buy Orgain as it is the cheapest typically, though it has a somewhat grainy texture compared to the others.


I usually just buy whatever of the four are on sale at my local Co-Op, but if you're going to go with one, I'd recommend the Vega Protein and Greens if you're ok with only 20 grams of protein per serving.

Edit: oh didn't realize you have already had the protein and greens, maybe try the Vega Sport? Also, I buy all four exclusively in vanilla, so I can't speak for the other flavors.

Seconded. I recently got into ON's mocha cappuccino flavor and it tastes awesome with milk. I always end up chugging it because it's really that good.

https://www.amazon.com/Protein-Isolate-BulkSupplements-kilograms-Unflavored/dp/B00E7IODXQ/ref=sr_1_1_a_it?ie=UTF8&qid=1485387196&sr=8-1&keywords=bulk%2Bsupplements%2Bprotein&th=1

I just ordered the stuff last night so I can't speak from experience about it. Looks like it got good reviews from people though. There are some other brands that have a similar thing for unflavored ones.

https://www.amazon.com/Unflavored-Undenatured-California-Preservative-Instantly/dp/B00GXLFUUA/ref=sr_1_3_s_it?s=hpc&ie=UTF8&qid=1485387428&sr=1-3&keywords=promix%2Bprotein&th=1

They're not worth it for the most part especially the rewards you get in relation to the cost. But when I am in a serious weightlifting routine, I usually wait until a month in so I know I'm not gonna stop going tomorrow, then I use Nos, which I feel has helped me push my limits a little further than without at times and helped hit new highs, plus I like how pumped your muscles get with it, but you take it daily when you do (I think to maintain the pump?) but then it's gonna be way more expensive taking 8 pills a day total, you'll crush through a bottle in no time. And even then it's not a game changer. You don't need it. Protein with creatine is literally all you need. Eat some carbs before your workout, or a protein shake before you do (I need a large amount of protein so they're supplemental for me as well) and have a protein shake after your workout. I also workout around the 10 pm to as late as 12 am window when I have the place to myself.

https://www.amazon.com/dp/B002UNEGBE/ref=sxr_rr_xsim_1_a_it?pf_rd_m=ATVPDKIKX0DER&pf_rd_p=3008523062&pd_rd_wg=uerht&pf_rd_r=8SXX6YDGVEV2PVGMSCCH&pf_rd_s=desktop-rhs-carousels&pf_rd_t=301&pd_rd_i=B002UNEGBE&pd_rd_w=AOwDs&pf_rd_i=protein+with+creatine&pd_rd_r=89fa7848-43b8-4af7-80ca-4b1b2cf74ef4&ie=UTF8&qid=1518459237&sr=1

That's the amazon link to the protein I use, and almost every one of my friends who lift use.

Oh okay, I was looking into this and was wondering if anyone else on here has done research into it or anything. It looks pretty good, but its real expensive for the amount of servings you get. And yeah I think that the rice stuff is an incomplete protein which may be why its so cheap

Go with Vega Sport Protein Powder http://www.amazon.com/dp/B016D9IHZG/ref=pd_lpo_sbs_dp_ss_3?pf_rd_p=1944687682&pf_rd_s=lpo-top-stripe-1&pf_rd_t=201&pf_rd_i=B00MYRXDHE&pf_rd_m=ATVPDKIKX0DER&pf_rd_r=1QD1D75470JVFJ6Q5G7Q

It's plant based, gluten and dairy free.

Pea protein is getting popular as a substitute when you have a lot of restrictions in your diet. The first one is the most popular in vanilla but they do sell unflavored.

Fat Tire 6 of them.

Edit: i need the protein powder.. I'm working out at home with my weight set, but i have to stuff my face with eggs to get enough protein. So fucking sick of eggs. If not that then what ever you feel like. I wouldnt have it on my wl if i didnt want it.

I've seen these pea protein powders on Amazon that don't come from China.

option 1


option 2

But, since these are just pea proteins, you'll need to mix with something else to get a complete protein. Also, no idea how they taste.

I use Vega Sport, chocolate flavor. Not a bad price and it tastes great too. Doesn't have much fiber at all but I mix it with a couple tbsp of ground flax seed and that does the trick. And it has 25g of protein per scoop!

If you have $22 dollars and the internet you have access to protein shakes. This is what I use. Here goes the diet guide. You don't have to be creative, just eat clean. The diet guide can be tricky. As a beginner just focus on what you DON'T eat. Do the first month all clean. No junk food, no soda, no candy, no fast food, no fried foods. Eat lean protein, fruits, veggies, nuts, and good carbs like brown rice and whole grain bread / oatmeal. Supplement if like. I think it helps. I take a multivitamin each morning and 2 fish oil tablets after breakfast and lunch. Hope that was helpful. Bring it!

I'm not the OP but I went to get some for myself. Here you go.

http://www.amazon.com/Optimum-Nutrition-Protein-Chocolate-Supreme/dp/B002DYJ0M0

I find a casein Shake before bed helps with soreness the next day.

I use body fortress protein isolate. 0 carbs and $21 for 2 Pounds.

http://www.amazon.com/dp/B004EQR53Q/ref=cm_sw_r_an_am_ap_am_us?ie=UTF8

Now brand has some.

Vitamin Shoppe has some, but with extra ingredients. :\

There's also this guy, but his has lecithin (from non-GMO sunflower seeds). I have no idea if that's allowed - I know soy lecithin isn't....

I think I would stick with the Now brand.

Looks like you can purchase the 1lb size, too.

My favorite by far! I like it just as much as regular chocolate milk!

http://www.amazon.com/Six-Star-Nutrition-Protein-Chocolate/dp/B002UNEGBE/ref=sr_1_1?ie=UTF8&qid=1411032849&sr=8-1&keywords=six+star+protein

MuscleTech Six Star Line stuff

Creatine Pills

Whey Protein

I paid less then what Amazon (the links) show.

I use this one. It was the only one I could find with no stevia, low sodium and a decent price. Not as cheap as some others but it’s super clean.

http://www.amazon.ca/dp/B004EHXKU2

http://amzn.com/B004EHXKU2

I bought this one: https://www.amazon.com/dp/B0177EV7E4/ref=cm_sw_r_other_taa_amDCCbJVQAHXT

26/m/5'9/140 lbs. Last few years I have been developing high cholesterol (runs in the family, and I was only eating semi-healthy some of the time, and really shitty the rest of the time). I have also been extremely skinny all my life.

Started working out again about 6 weeks ago after a 9 month-ish hiatus. Trying to balance everything out, typically 4-5 days a week. Starting out every workout with cardio, usually walk half a mile and run half a mile; trying to work my way up from that but god damnit I hate running. Usually work on abs after cardio. Then follow up with arms/chest, shoulders/back, or legs, alternating from day to day.

Also been trying to eat much better since I started working out. Smoothie for breakfast, usually some mixture of banana / apple / orange / lemon / dates / beets / kale / water or coconut water. Grilled or baked chicken in some form pretty much every day for at least 1 meal. Steamed sweet potato, broccoli, carrots are my go to. Or some kale salad with onions / tomatoes / balsamic dressing. I haven't had quinoa in like a week but it's also a staple. Throw in a greek yogurt or kefir with some mixed nuts (peanuts, almonds, cashews, sunflower seeds) between meals as a snack. This is usually 5-6 days out of the week, with 1-2 days worth of meals eating out (but nothing super terrible like McDonalds).

I started using myfitnesspal and it looks like I'm getting an average of like 2200-2300 calories a day. I can't imagine getting much more than this unless I eat a really substantial breakfast, but I have a hard time waking up early and an even harder time eating when I wake up, hence just the smoothie until lunch time.

Started taking whey protein too, but I'm not sure how much protein I should be getting. Some sources I see say ~100g, some say upwards of 200-250g. The recommendation on this protein container says up to 5 scoops a day (each scoop is 30g of protein so that would be 150g from whey alone)...I started taking 2 scoops/day last month, and this past week I've been doing 2 scoops 2x/day, usually one right after workout before dinner, and one maybe 3 hours later. 120g from 4 scoops of whey alone seems like a lot unless I'm trying to do some serious body building, am I wrong here? Should I tone it down? Including my other protein sources I think I'm between 170-200g of protein with all that whey.

So far I have not seen any results when I look in the mirror, which is really frustrating considering how much effort I feel like I've been putting in, but I get that it takes time and different people's bodies vary.

Holy fuck, that's expensive. That's ~3x the price of milk-based protein.

This stuff tastes amazing. I could drink it as a dessert!

http://www.amazon.com/Muscle-Pharm-Combat-Cookies-4-Pounds/dp/B004EHXKU2/ref=sr_1_1?ie=UTF8&qid=1414291983&sr=8-1&keywords=musclepharm+combat+cookies

Good point, a lot of whey powders can be cheap, denatured, full of lactose, or contain additives. Sadly I don't think that was the case for this. It seems really high quality, I even emailed with the owner who said lactose is extremely low.

Grass Fed Whey Protein Powder Isolate - Unflavored + Cold Processed + Undenatured - Pure Wisconsin Grassfed Protein. Natural + Non GMO + No Gluten - 1 pound https://www.amazon.com/dp/B0177EV7E4/ref=cm_sw_r_cp_api_5dCrzb0090ND0

Vega One is almost exactly the same

https://www.amazon.com/Vega-Protein-Powder-Chocolate-Servings/dp/B00R0Y0W8O

I couldn't do the Premier Protein because it is Whey Concentrate as opposed to Whey Isolate. I switched to Vega Sport.

I really liked the flavor.

Well first awesome work getting down from ~220 to ~200. If you stick there much longer than a few weeks, it might be time to change it up and find something that will kickstart your efforts. A new training routine, a new macro ratio, a new approach in some way. You have to find out for yourself what that is.

Our gym has a nutritionist on staff, and the owner also has a ton of fitness connections in the area which is how I found out about the dexa/RMR place. It's all about finding a place that has tons of success stories, and just meeting and talking with people there.

I met with the nutritionist after I had plateaued around 173. I lost about 5 pounds after that, but am told that my weight is going to begin increasing as I begin building more muscle and trading fat for it.

I am getting my dexa and RMR tested again in June to see what changes have occurred. That also coincides nicely with the end of our summer challenge, so I have high expectations.

I prefer to get protein from whole foods like fish, chicken, pork, and
eggs. I treat my macros like a giant puzzle I am putting together each day. So if I would be getting too much fat by eating a whole egg, I will just eat the whites. Or if I need a lot of protein and can't get it all with a 4oz serving of meat, I will have a protein shake.

Now, there are a lot of people out there with very animated opinions about which protein shakes are good, which are toxic to your system, whether isolate is better than concentrate. I don't really care about all that. All I care about is the grams, and of course fitting it into my macros. I buy the best, highest quality stuff I could find on amazon and so far haven't been disappointed. https://www.amazon.com/Performance-Whey-Protein-Powder-Concentrate/dp/B00GXLFUUA/ref=sr_1_6_a_it?ie=UTF8&qid=1491493971&sr=8-6&keywords=grass+fed+whey

I also buy the premier protein shakes from Sam's and Costco. They are very low net carb and low fat, so better for people who need to cut calories and they have 30g per serving. They also come in three very yummy flavors, and occasionally a banana or caramel version which is kinda rare. https://www.costco.com/Premier-Protein-Hormone-Free-Shakes-11-oz.%2C-18-pack.product.100308724.html

Amazon also sells Muscle Milk for $11.75 a case once a month or so. Then they sell out within a few hours, and resellers jack up the price. If you download an google chrome extension called "keepa," you can set an alert for this item (and any others on amazon) which will email you when the price goes below, say, $12. Buy as many as you can then, and you will have a ton of protein. A lot of people say Muscle Milk is bad for you, full of chemicals, etc. It worked for me, and that's all I care about. Everyone has their own experiences.

https://www.amazon.com/Muscle-Milk-Calorie-Protein-Chocolate/dp/B01GVPUCBO?th=1

Hope those sources help you, but remember real food is always preferable and will keep you feeling full longer!

This one.... https://www.amazon.com/Just-Hemp-Foods-Percent-Protein/dp/B00TU5T2ZU/ref=sr_1_10_s_it?s=grocery&ie=UTF8&qid=1491852832&sr=1-10&keywords=hemp%2Bprotein&th=1


And this one..... https://www.amazon.com/Just-Hemp-Foods-Percent-Protein/dp/B00TU5T2ZU/ref=sr_1_10_s_it?s=grocery&ie=UTF8&qid=1491852832&sr=1-10&keywords=hemp%2Bprotein&th=1


Both would be good selections IMO.


If you prefer less fiber and higher fat than.... https://www.amazon.com/Manitoba-Harvest-Protein-Supplement-Ounce/dp/B002CPVTH4/ref=sr_1_2_s_it?s=grocery&ie=UTF8&qid=1491853052&sr=1-2&keywords=hemp%2Bprotein%2B70&th=1

I hope you enjoy it!

I have been using unflavored egg protein. https://www.amazon.com/dp/B0013OXDBU/ref=cm_sw_em_r_mt_dp_U_NHKKDbYV50HSE

Definitely could be worse. I use this; pricy, but I use it as a meal on some days.

Sure thing! I got the small bag and cookies and cream. look like that flavor is a few dollars more? i got the smaller one to try it just to see if i could handle the flavor and it's honestly really good. Also, I used to be on a diet where I substituted 2 meals for protein shakes... so I had a "bad taste" in my mouth with going back to them, since I was just really only eating one big meal a day and then 2 big protein shakes. got sick of it. can't say I'm sick of this one now that I'm in control and know that, well, I need more protein and this is what's giving it to me!

https://www.amazon.com/dp/B005E2WNOU/ref=twister_B078XXW797?_encoding=UTF8&th=1

https://www.amazon.com/dp/B01LZQ8OYE/ref=twister_B019Q24TBI?_encoding=UTF8&psc=1

There are a few books by vegan ironman triathlete Brendan Brazier that could help you... the first one that comes to mind is Thrive Fitness. I use products from his nutritional supplement line Vega but I don't have specific nutritional guidelines to follow. I am a female and I pole dance regularly, which is basically strength training. I use his pre-workout energizer and add creatine, and I have the protein powder with almond milk and more creatine after a workout.

>At the moment I'm considering: organic brown rice, hemp and pea protein, coconut oil powder/coconut powder, ground up leafy greens, ground up chia seeds and some kind of flavouring

That sounds pretty good to me and similar to what I drink, adjusted as needed. Are you asking if I would be interested in an all-in-one product like that? Not particularly, unless it was very competitive in price to plain protein. My GF is fond of this all-in-one nutritional shake. At first glance, the only thing this includes that your shake is missing would be the pre/pro biotics, the digestive enzymes and perhaps a fortified vitamin or two that would be missing. If I were interested in a product like that, this is what I would buy.

Yeah, I concur on Vega. My weapon of choice being this one though. Pea/Rice protein mix has a great AA profile, I gather. And I find it (the Vanilla Vega Sport in particular) unusually drinkable, for a non-soy all-veg powder. I don't mind drinking Vega's vanilla pea/rice powder at all. Which is saying something. Because there aren't a lot of drinkable powder's in its category.

I mistype my weight meant to write 128lbs not 118. Is there a difference between Gold standard whey and then this protein powder?

http://www.amazon.com/Muscle-Pharm-Combat-Cookies-4-Pounds/dp/B004EHXKU2/ref=sr_1_9?ie=UTF8&qid=1453000515&sr=8-9&keywords=cookies+and+cream+protein+powder

My friend said to take the MP one since it has more types of protein should i use this instead?

I've tried 2 kinds. My first was Optimum Nutrition. Decent value, decent mixability, but it was like drinking liquid sugar. The lemon lime flavor wasn't quite so bad but fruit punch was almost undrinkable. Better have a sweet tooth with this brand. edit: and now I can't find the lemon lime flavor anywhere. :(

My second brand was Vintage Build off Amazon. It is a LOT more expensive, but it's the absolute best in mixability and drinkability. But that price point...yikes.

Quiona and lentils or other beans. I also make fruit and green smoothies with hemp protein. I use this stuff, and add about 2 tablespoons of hemp to each smoothie. It is not very palatable on its own. I can stomach adding a small amount to orange juice, but it doesn't taste good. In the smoothies I don't really taste it, but I add a lot of frozen fruit.

Best bedtime snack ever.

https://www.amazon.com/Optimum-Nutrition-Standard-Protein-Chocolate/dp/B002DYJ0M0/ref=sr_1_1_a_it?ie=UTF8&qid=1501797310&sr=8-1&keywords=on%2Bgold%2Bstandard%2Bcasein%2Bchocolate&th=1

> Pea protein isolate

Looked it up on amazon and found this, only 22G per serving, not even close to his daily workout requirement. :(

I've been using a meal replacement called Raw Meal. It isn't made to replace eggs but it is super high in protein (34 grams per serving) and a whole slew of other nutrients. I've only had the chocolate kind thus far and I'm going to get the Vanilla Chai once I'm out of this stuff because the chocolate has a really earthy taste. It's probably the ingredients seeing as it is mostly sprouts, but it is worth a shot. I also tried it with soy milk once, horrible mistake. It took on the consistency of boogers and was really hard to drink. It is much better with just water and I throw in a teaspoon or two of raw sugar just to add to the drinkability. It is starting to grow on me though, I have only been using it it for about 2 weeks and I feel strong and just all around great. I think it has been giving me a lot of the vitamins and nutrients I need as a vegan and it is quickly becoming a staple in my diet. I have it every morning for breakfast/lunch and ever since I started on it I feel so energetic and my body has been operating quite smoothly. =] Hope that helps! Good luck to you! Oh and since you aren't in the states you would have to order it off of amazon or something like it. Here's the link to the amazon page for it. http://www.amazon.com/Garden-Life-Raw-Meal-lbs/dp/B0031JK95S

What makes eggs such a popular breakfast option for fittit? Is it just the avoidance of other typical breakfast foods (pancakes/waffles, etc) or is there additional nutritional value in eating eggs? My breakfast is usually just a shake (http://www.amazon.com/Natures-Best-Isopure-Protein-Cookies/dp/B005E2WNOU/ref=sr_1_7?ie=UTF8&qid=1420558054&sr=8-7&keywords=isopure). Should I be having eggs for breakfast instead and having the shake for a snack before or after lunch?

My recommendation is Whey Protein Isolate. Preferably lower carb since eating real food for your carbs (to replenish glycogen) can be done later post work out once your stomach can handle it.

This is a cheap brand that's low (maybe even ~0) carb and can get the job done. http://www.amazon.com/Body-Fortress-Advanced-Isolate-Vanilla/dp/B004EQR53Q/ref=sr_1_1?ie=UTF8&qid=1367381557&sr=8-1&keywords=whey+isolate

Good luck buddy.

I get the Muscle Pharm Combat Powder Cookies and Cream from Costco! It tastes really good in shakes, baking, etc. 140 calories/25 g protein. It's cheaper at Costco but here it is on amazon http://www.amazon.com/Muscle-Pharm-Combat-Cookies-4-Pounds/dp/B004EHXKU2

Chocolate is $40 at amazon right now.... The recommendation of the Orgain from Costco is also a good one value wise. Vega has the best taste I have tried of any of the powders so far (chocolate flavor is all I have tried)
http://www.amazon.com/Vega-Sport-Performance-Protein-Vanilla/dp/B005H6UCHS

Walmart has a brand that we have had before and it's very good quality. (Not everything at Walmart is made in China!)

Also here is the Amazon link

What is the recommended dosage for BCAAs for fasted training? I see 10g is what leangains recommends which is like 6 scoops of this. That seems expensive, any advice?

I wanted to get some feedback on this nutrition shake I came up with. I've been drinking it almost on a daily basis for about a year now. I usually have it for breakfast or after I workout. My goal was to make a high calorie, high protein meal that was low in sugar. Let me know what you think.


Summary:

Pea Protein: 1 scoop, 120 cal, 2g fat, 24g protein

Hemp Protein: 2tbsp, 70cal, 2.25g fat, 10g protein

MCT oil: 1.5Tbsp, 189cal, 21g fat

Peanut Butter: 3Tbsp, 270cal, 24g fat, 12g protein, 7.5g carbs

Whole Milk: 1.5cups, 154.5cal, 3.6g fat, 12g protein, 18g carbs

Rolled oats(uncooked): 1.5cup, 150cal, 23g carbs, 5g protein, 3g fat,

1Tbsp coco powder and 3 squirts of stevia for taste

Macros:

Protein: 63g

Fat: 34.9g

Carbs: 48.5g

Calories: 953.4



Pea Protein:

https://www.amazon.com/gp/product/B001DB4MFO/ref=oh_aui_detailpage_o00_s00?ie=UTF8&psc=1

Hemp Protein:

https://www.amazon.com/Manitoba-Harvest-Protein-protein-Serving/dp/B002CPVTH4/ref=pd_nav_hcs_rp_t_1?_encoding=UTF8&psc=1&refRID=6M2HFKEY9EWJB2C9EM9C

MCT oil:

https://www.amazon.com/gp/product/B00QL083S4/ref=oh_aui_detailpage_o04_s00?ie=UTF8&psc=1

Peanut Butter:

https://www.laurascudderspeanutbutter.com/product/natural-peanut-butter/smooth

A few months ago a friend gave me a tub of protein powder that he didn't like the flavor of and basically told me I could drink a shake in the morning instead of breakfast. I tried it and it tasted fine and it keeps me from overeating in the breakfast if I only have access to the shake.

It was this
http://www.amazon.com/gp/product/B004EHXKU2/ref=oh_aui_detailpage_o00_s00?ie=UTF8&psc=1


My question is.... is it a bad thing to have these shakes if I'm just trying to shave off some calories and to help me stay away from food in the morning?

Long story short I have an unhealthy relationship with food obviously and sometimes it just seems like I go on autopilot and eat and then sit back and realize I just ate 2 double cheeseburgers and hate myself.

Just got this garden of life stuff. They have it sweetened w sugar and another variety w stevia.

https://www.amazon.com/gp/aw/d/B01A9IFE8K/ref=mp_s_a_1_12_a_it?ie=UTF8&qid=1469039136&sr=8-12&keywords=vegan+protein+powder

I like Promix's Unflavored version. It's grassfed and all that, but I appreciate it's soy-free ness (uses sunflower lecithin instead). It's 25g protein to three carbs. I also have a distrust for powders that claim to be 0g carbs, as that's just not possible. They make an isolate that is 30g protein and two carbs.

They also make a Beef collagen product I was intrigued by as a protein supplement. I haven't tried it but i imagine it might be similar in nutrition to tallow and will certainly be investigating.

I'm really scared to ask this because I feel it's such a stupid question, but here goes: so I recently bought some whey (http://www.amazon.com/gp/product/B002DYJ0FM/ref=oh_aui_detailpage_o00_s00?ie=UTF8&psc=1), there is a big spoon that comes with it, is this supposed to be for one shake? (220 ml of water)

EDIT: I just found this – https://www.youtube.com/watch?v=Kq6ufL6hKZk – that clears it up for me.

From some of the research I have done the egg white powders seem to be ok. I have never tried them though. http://amzn.com/B0013OXDBU

do they let you bring protein powders? This is what I mix into my fruit/vegetable smoothies for b12 and other vitamins
http://amzn.com/B0031JK95S

OPTIMUM NUTRITION Instantized BCAA 5000 Powder, Unflavored
or
OPTIMUM NUTRITION Instantized Bcaa Powder, Fruit Punch

BCAAs help muscle recovery and add very few calories, it tends to give you an energy boost as well. My wife prefers the unflavoured one mixed with fresh lemon juice. I'll take a scoop or two of the second one in my first liter of water of the day. They're also good for while you work out.

When working out I also like Optimum Nutrition Natural Amino Energy Naturally Flavoured as it also has caffeine.

I'm no good at it, and haven't ever successfully got into the habit, but from reading about it, paying attention to your macro nutrients is also very important. Personally for me, to break any current plateaus it's my next step.

Check your history, good on ya for what you've already accomplished!

HERE check it

This brand is awesome and cheap from Amazon. I like the strawberry personally. I have only mixed with water and it tasted good. Pretty low calorie as well.

Rice and chicken are cheap and calorie dense. A meal I like is 1 cup of rice, 100g (cooked) chicken, and 2tbsp butter is like 800 calories.

Protein powder is just food that is high in protein, you don't need to take it. That said, I like it because it's high in protein and quick to eat/drink. I really like this, it's what I have right now. I just mix it with some water and drink it.

For all the hate r/fitness gets on this sub, it's wiki does have really good information, I would definitely recommend it.

as far as my protein i use this >http://www.amazon.com/Optimum-Nutrition-Standard-Coffee-Pound/dp/B002SG7NG8

and as far as drinking i normally only drink water when im trying to get into shape, and foods ill eat just about any type of meats but i eat virtually no vegetables some fruits a few types of nuts