How much protein do you supplement a day?

rascal14

rascal14

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Obviously you want to get as much protein from food sources as you can, but I was curious how much people are getting from supplements? Either protein bars or shakes.

I find now during cutting I’m having to get 50-75g of powder a day. I know real food would keep me fuller, longer, but I also can’t stand chicken breast anymore and have been using thighs, so the fat takes up additional calories so the powder is super easy. Especially since I like intermittent fasting, but know I should probably be getting nutrients in during the day, I’ve been using shakes and some fruit as my first couple small snacks.
 
DieselNY

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Im a bit obnoxious I say ATLEAST 150gms of protein from protein powder ...if not more.

For a few reasons.... I am keto and I fast. So both means I need my protein. I fast which means I eat 1-2 times a day so there is no way I will get 300+gms protein a day from whole food sources. And protein powder is tasty as heck and I mix it in yogurt, add some flax meal or whatever else I have handy so its not a boring drink. I love my #ProteinSludge
 
Smont

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0-50, only when I can't get a real meal in because Its literally impossible or when I'm making a dessert.

Like last night I made a 50gm shake and put it in the blender with ice, frozen bananas and dark chocolate to make ice cream
 
rodefeeh

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I'm right there with you at 50-75g - all sludge and proats. My main reasons are money and time. Protein powder is generally cheaper than whole foods and my wife would kill me if I was in the kitchen prepping any more meals.
 
BigGame84

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100g of protein powder a day. And then whatever food I eat for the day. I really don't keep track.
 
P.brow17

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I was using a ton of protein powder at the beginning of my cut to make protein sludge and protein oats - probably around 75 grams / day.

Now I've transitioned to maybe 30g / day, and opted to have the majority of my protein come from meat solely because its more satiating. I do a big omelette in the morning with like 200g egg whites and a whole egg, usually 200-250 g of chicken breast/96% ground beef for lunch, and a serving of salmon some evenings. Having my protein come from regular food rather than powder is way more sustainable for me long term.

For chicken, I'll either use a packet of asian seasoning or a packet of fajita seasoning when I cook it to keep my taste buds entertained.
 
cruze1911r1

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2 shakes a day, roughly 45-50g from powder.
Same. 150gms or so from food. I grill chicken with Italian dressing for flavor, most of the oil seems like it's gone and the flavor remains after cooking. I put cinnamon in cottage cheese at night, I can't eat that sh1t plain
 

thatsuppguy

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Same. 150gms or so from food. I grill chicken with Italian dressing for flavor, most of the oil seems like it's gone and the flavor remains after cooking. I put cinnamon in cottage cheese at night, I can't eat that sh1t plain

yep. The rest of my protein comes from greek yogurt and chicken, which is another 150g or so.
 
baldwanus

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50-100 depending on the day. I find myself drinking my cals a bit more on days where I've got softball games at night... I don't like running around in the heat with a full meal in my stomach.
 
Kronic

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25-50g whey iso powder and 7-15g collagen powder. only one scoop per shake cuz I use cow milk and raw eggs too. my second scoop is usually in pancakes so it doesn't really feel like drinking a shake
 

pureburl

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40g typically. You could try fish if you’re burnt out on chicken or just prepare your chicken differently using spices and/or sauces. Some pretty decent low calorie sauces and marinades out there
 
TheMrMuscle

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I do 1 scoop of PEScience Select with my 2 eggs and Cream Of Rice in the morning, pre workout. Then 1 scoop of the same protein (different flavor) post workout. I usually either cook some rice and mix the protein in with it plus some honey. Or make a thick smoothie with ice, almond milk and a banana.

If I got a sweet tooth in the evening I will use the Select Vegan protein and make either a protein ice cream, protein pudding or protein mud cake.

I do prefer to eat all my nutrients, so i rarely just do a regular protein shake.
 
LeanEngineer

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Some pretty decent low calorie sauces and marinades out there
Agreed! I've got a slue of hot sauces that I go through to mix up the taste and spice level!
 
Ape McGrapes

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25g.
 
Segansational

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50g or 2 shakes per day currently while cutting. I find it easier to get in protein with fewer cals with a shake vs other foods. But I'm also 164#, so depending on your weight you may need more to get in your daily intake needs. When maintenance/bulking I'll have 2-3 shakes, so 50-75g.
 
P.brow17

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I do 1 scoop of PEScience Select with my 2 eggs and Cream Of Rice in the morning, pre workout.
I’ve never had cream of rice before. Assuming it’s cooked similar to oats on the stove/microwave. You mix your protein with cream of rice?
 
TheMrMuscle

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I’ve never had cream of rice before. Assuming it’s cooked similar to oats on the stove/microwave. You mix your protein with cream of rice?
I cook it on the stove but i dont mix my protein in it. I make a protein sludge and pour it on top. I use unflavoured cream of rice but there are tons of flavoured options out there as well.
 
BigGame84

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I cook it on the stove but i dont mix my protein in it. I make a protein sludge and pour it on top. I use unflavoured cream of rice but there are tons of flavoured options out there as well.
I'm a big fan of Flavor Gang Bowl O' Gainz and Rice & Grind's.
 

Resolve10

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25-50g depending on how busy I am that day.
 
djbombsquad

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Night time I do sustamine /glutamine 10 grams plus hmb free acid and 50 grams of micellar casein.
My preworkout shake also has around 20-40 grams of leucine peptides .
Rest comes from beef .
 
Kronic

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Night time I do sustamine /glutamine 10 grams plus hmb free acid and 50 grams of micellar casein.
My preworkout shake also has around 20-40 grams of leucine peptides .
Rest comes from beef .
you might consider cutting back on glutamine. it can be toxic

this girl had liver issues with 10g/day
 
djbombsquad

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Never had issues with glutamine . In fact studies I saw show glutamine differently.

Research shows that an 8-gram dose of glutamine directly after exercise promotes the same glycogen storage effect as consuming 61-grams of glucose!

Being able to load glycogen into your muscles without adding additional calories is an almost magical effect glutamine gives you.
 
djbombsquad

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glutamine can create a hyper-glycogen storage environment within muscle, but it also increases whole-body glycogen synthesis when used with glucose so I add small amounts of karbolyn with it .
 
rascal14

rascal14

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I'm glad to see that I'm taking an average amount.. those days I'm low and end up taking 75-100g I do feel bad because I know I didn't eat right that day if I'm having to take that much.
 
rascal14

rascal14

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Im a bit obnoxious I say ATLEAST 150gms of protein from protein powder ...if not more.

For a few reasons.... I am keto and I fast. So both means I need my protein. I fast which means I eat 1-2 times a day so there is no way I will get 300+gms protein a day from whole food sources. And protein powder is tasty as heck and I mix it in yogurt, add some flax meal or whatever else I have handy so its not a boring drink. I love my #ProteinSludge
Good to hear, 300+ is a whole hell of a lot. I fast as well, typically just late lunch + dinner, sometimes just dinner, especially on my cheat "day" (meal)

It is definitely tough to get enough when I'm low on calories and only once or twice a day, but I'm only shooting for 220g or so, not 300g+ lol
 
rascal14

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25-50g whey iso powder and 7-15g collagen powder. only one scoop per shake cuz I use cow milk and raw eggs too. my second scoop is usually in pancakes so it doesn't really feel like drinking a shake
What's the collagen for? Skin/hair?
 
Afi140

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I'm glad to see that I'm taking an average amount.. those days I'm low and end up taking 75-100g I do feel bad because I know I didn't eat right that day if I'm having to take that much.
Yeah don’t feel bad. For the last two weeks I was having 150 grams from powder and 40 grams from two protein bars a day. Do the best you can and try to hit your protein intake in the way that best fits your lifestyle.
 
LeanEngineer

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Yeah don’t feel bad. For the last two weeks I was having 150 grams from powder and 40 grams from two protein bars a day. Do the best you can and try to hit your protein intake in the way that best fits your lifestyle.
Agreed with this. Everyone has a different schedule, appetite, finance, etc so however you can make it would and get in your numbers will be the best for you.
 
rascal14

rascal14

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Yeah don’t feel bad. For the last two weeks I was having 150 grams from powder and 40 grams from two protein bars a day. Do the best you can and try to hit your protein intake in the way that best fits your lifestyle.
Don’t tell me that.. I’ll start getting protein bars for every meal instead lol but really there are cheat “days” where I fast and eat once, so I have to get 100-150g in powder since I ate pizza or something. But my appetite gets out of control if I eat before lunch, so it’s either a couple shakes to try and satisfy it, or I’m having extra shakes at night to fill the leftover calories and protein from only eating 1-2 times.
 

lamarclark09

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No, I am not using supplements for protein. I take the protein from daily food such as eggs, meat, fruits, vegetables, seeds, and nuts.
 
DieselNY

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I fast and eat Keto. I eat two meals a day sometimes one meal. Usually 12 noon and around 5:30 p.m.... on the days I only have one meal it's around 5:30 p.m so I require a decent amount of protein powder daily, usually as protein sludge (in Greek yogurt) with my meals. I get easily 150+gm a day of protein from whey protein powders etc and another 150gm+ from whole food.

Sometimes I go overboard on my protein sludge because it's so tasty and just one cup of sludge will be 150gms of protein if not more. Lol
 
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Dustin07

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Old thread but for the first time in a long time I've been getting all my protein easily. I have a post workout protein shake usually about halfway through my workout. Collagen in coffee every morning and at night been mixing the powdered protein into stuff so that's like 10-20g with only 2g of fat.

Probably around 59-80g of supplemented protein on top of meat.
 
RegisterJr

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42g supplemented out of an average of 210-255g (goal is 210).

One post workout shake (24g), and enough to flavor my oats an hour later (18g).
 

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