How much protein do you supplement a day?

[rascal14]

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]

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]

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]

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]

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

 

[P.brow17]

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.

 

[thatsuppguy]

2 shakes a day, roughly 45-50g from powder.

 

[cruze1911r1]

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]

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.

 

[cruze1911r1]

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

Yeah I forgot the Greek yogurt. Skim milk too in my shakes. I have a half a roast beef sammich per day too

 

[khall1974]

I am at about 60 to 75.

 

[baldwanus]

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.

 

[botk1161]

100-125g per day.

 

[Kronic]

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]

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]

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]

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]

25g.

 

[Segansational]

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.

 

[ReformedNerd]

40-80g. Convenience and delicious.

 

[mastah]

around 100g as my apetite is mostly very low

 

[P.brow17]

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]

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]

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.

 

[TheMrMuscle]

I'm a big fan of Flavor Gang Bowl O' Gainz and Rice & Grind's.

Ive heard both are great. Buuut, not available in Europe

 

[Resolve10]

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

 

[djbombsquad]

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]

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

Glutamine powder-induced hepatotoxicity: it is time to understand the side effects of sports nutritional supplements

Glutamine has been considered as a dietary supplement with a non-essential amino acid structure. Some studies have found that liver failure may be associated with a high plasma glutamine level. Consumption of this product may be linked to potential adverse ...

www.ncbi.nlm.nih.gov

this girl had liver issues with 10g/day

 

[djbombsquad]

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]

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]

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]

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]

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?

 

[P.brow17]

What's the collagen for? Skin/hair?

& great for joints.

Although it shouldnt be counted as apart of your protein macros I believe since its not a complete protein

 

[Afi140]

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]

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]

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]

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]

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

 

[Dustin07]

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]

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).

 

[djbombsquad]

Any one use colostrum or plasma protein? I’m
About to order some beef plasma protein to replace my whey

 

[LeanEngineer]

colostrum

Isnt' that the breast milk right after a baby is born ?!

 

[hyperCat]

Isnt' that the breast milk right after a baby is born ?!

I’m sure he’s talking about bovine colostrum. I started taking it a few months ago. Helps with immunity and gut health. It personally makes me feel a little more energetic, but found I need to take more than the normal dose.

 

[Stacks1]

Usually about 40 grams for me. Sometimes if my day/diet prohibits me from consuming enough via food I will up it. Sometimes if I have enough protein from food I won't supplement any at all. There is no magic number which is why it is called a supplement. It should always vary depending on your diet. 150 grams sounds like an awful lot to supplement with regularly to me but everyone is different.

 

[BCseacow83]

15g EV Coconut Oil
15g Amish Butter
32g Natural PB(peanuts and salt ONLY)
3 scoops protein powder and I make a "cookie dough" like mix with this. Basically sludge but FAR LESS WATER.

This gets done twice a day. I also eat about a lb of meat at night or a dozen eggs. 15g of psyllium and 20g collagen per day as well.

 

[djbombsquad]

Yaah I go thew a lb almost of meat at night then a shake before bed .