I'm in the process and losing a significant amount of weight and want to retain as much muscle as possible. At my starting weight of ~250lb, I can still eek out 1-2 pull-ups and don't want to lose much muscle during the weight loss process.

It's been a week or so since I've changed my eating habits and have noticed that my protein might not be high enough. I've been averaging ~1800-2000 calories per day and 100-125 grams of protein. I've read numerous recommendations on the amount of protein needed depending on body weight and they vary quite a bit. I still think I need more especially since I'll be incorporating weight training starting next week in addition to the cardio I've been doing. I think an extra 50 grams would be beneficial.

I've been doing a lot of reading here and elsewhere and the general consensus is that protein supplements are a good thing for weight loss. But I have a question about what is better; protein shakes or "recovery drinks". This is from a weight loss perspective of course. The main difference seems to be the large amount of carbohydrates that are in the recovery drinks. I have no trouble getting enough carbs which leads me to think that the straight protein shakes will be best after workouts. I know many people here have been through the same process I'm going through now so I'd appreciate any thoughts on the matter. Thanks!

Ok. This is a post I've been meaning to make for a while ... so I think here's a good time to get it out there.

People keep talking about protein powder or protein drinks as though they are vitamins or supplements - when should they "take" them, how should they "take" them, should they be "meal replacements", etc.

STOP. Stop thinking of adding protein to your diet as a supplement or a pill or something you "take".

Protein = food. How do you consume protein? You eat food high in protein as a part of your overall eating plan. The food high in protein might be chicken, tuna, soy, milk, cottage cheese, yogurt, or .... protein powder.

It's just food. No more or less than if you ate a chicken breast after you worked out. No more or less than if you chugged a glass of milk after you worked out.

Protein powder or a protein shake shouldn't be the be all and end all of your protein plan - it's just another form of FOOD.

So do you want to add protein powder to your diet? Then do it as a PART of your food plan - not a vitamin or supplement. If you don't need the additional carbs, then make sure you consume the protein powder in a way that doesn't include more carbs.

And just to drive the point home - substitute "chicken breast" for protein powder in the above issue:

See? Food is food. Think about food as an overall part of your diet - whether it's chicken, tuna, yogurt, or protein powder.

I believe protein drinks, shakes or supplements are beneficial to one's body especially if he aims for more muscles.

no more so than real food. food in all cases is as good or better than supplements.

The only "benefit" to supplements like protein for example is that they are pure protein so are an easy way to get a few extra grams of protein without having to screw with your macros from other protein sources containing fats and carbs.

To the OP. After every workout, you want a meal asap containing a good amount of protein and an even bigger amount of carbs. carbs by far and away are the most important macro to be consumed post workout. protein a close second.. Optimal meal post workout you ask imo? rice and chicken.

yes real food is always best, but if your on a dedicated training program then a shake is the way to go, but it needs more carbs than protein to spike your insulin levels. having a shake with just protein is wasting some of your efforts in the gym. a good product like after glow (if your in the US) or cyclone if your in the UK is the way to look, around 50g carbs to 30 g of protein. there are loads of products, that is just an example, i personally make my own. ben

I personally go for pure protein powder, and then make it a 'recovery' drink by adding in frozen fruit. Probably a lot more fiber than the premixed recovery drinks, and having the pure protein powder lets you customize exactly how you like. Need more carbs? Add some fruit juice. Need more fibre? Throw in some flax seed meal or psyillium. More protein? Up the protein powder.

It puts you totally in control.

(Or you can have some fruit & cottage cheese to change things up )

but yes making your own is far better, does put you in control. might cost a bit more at first but long term will save you the cash as the pre made stuff can really add up. if your in the UK i would recommend checking out myprotein.co.uk - sell all raw ingredients at great prices