I've worked out my protein needs – based on weight, activity and any deficiency it comes to about 90 gm for my 65 kg body weight.
I live in a place where resources are limited and my schedule is hectic, so I can't cook much and we don't have induction cookers.
I'm thinking of taking two sachets of M‑U‑L whey protein (25 gm protein each) plus four egg whites to get at least 60‑65 gm of protein daily, and I'll also up my water and fibre intake.
Has anyone tried taking protein powder twice a day?
Should I go ahead with this plan?
Anyone notice any kidney issues with this?
(https://i.ibb.co/qL7BWnzs/3y7ow6z619xg1.jpg)
Anyone who's been using protein powder for a long time – would you recommend it?
Yep, I take two scoops a day, no problems.
I'm too lazy to dig out the papers right now, so take this with a pinch of salt.
I think a lot of bodybuilding forums and research talked about something called the protein magnification effect a few years back; it was a big deal back then.
The basic idea was that protein is absorbed best when you eat it together with fats and carbs. In other words, most people don't need huge amounts of protein, they just need a decent dose paired with fats and carbs (adjusted for activity).
I'd suggest sticking to meat and eggs, keep fats moderate to high, and cycle carbs depending on training days. Any minor nutritional gaps can be filled with occasional whey.
Sometimes I take four scoops of whey a day and it's fine. Why would it be a problem?
I take three scoops a day – two around my workout and one at night. Just make sure to stay well‑hydrated.
Think of whey protein as five glasses of milk stripped of the extra fat and water.
Make sure you buy it from a reputable brand and store it properly, because it can be easily adulterated.
Why only egg whites? Why not the yolk? What's wrong with yolk?
You need protein.
Don't think of whey as an artificial food – it's a natural source meant to fill protein gaps in your diet.
Don't worry as long as you're also eating fruits and vegetables.
You can take two or three scoops of whey and be fine. Also eat the yolks – they're not bad unless you have high blood pressure or a chronic illness.
Two scoops of whey a day is usually fine, but you don't have to rely on whey alone. One scoop plus foods like eggs, soy chunks, milk, curd, paneer, oats and seeds can help you hit your target while also giving you carbs, fibre and micronutrients.
Why is there a wine glass in this picture? Does it add any protein or health benefit?
A good example would be a 45‑year‑old woman who's been taking 50 gm+ of protein daily for the past five years. How has her life changed? Did she gain muscle, lose fat, etc.? It would help if senior members could share their experience, since bodies start to decline with age and extra protein can make a difference.