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  1. #1
    Registered User Supfreak26's Avatar
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    I hate Protein shakes... What to do?

    I really really don't like drinking protein shakes. I can usually slam them down but them my stomach is sick for hours.

    My goal right now is to get lean. I'm working out 4 times a week and doing cardio at least 4 or 5 times a week. Eating 6 meals a day with protein in every meal but breakfast.

    I'd rather eat real food than drink protein shakes. Are protein shakes absolutely necessary or can I achieve my goals without them? Any tasty substitutes? Ideas?

    Anyone else do this without the shakes?
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  2. #2
    Saved GreenWave1's Avatar
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    What kind of protein (type and brand) are you using? Not all are created equal. You can certainly get by without them. Many do. They are very convenient though, especially post workout.
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  3. #3
    Registered User hodag1's Avatar
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    If you don't like shakes how do you feel about chicken, turkey, fish, cottage cheese, lentils. Not as easy to tote around as a big tub of powder, but a lot more fun to eat. As long as you are getting enough fo the essential amino acids from diet, anything will work so long as it doesn't screw up you overall diet plan.
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  4. #4
    Registered User Supfreak26's Avatar
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    Originally Posted by GreenWave1 View Post
    What kind of protein (type and brand) are you using? Not all are created equal. You can certainly get by without them. Many do. They are very convenient though, especially post workout.
    I've been using Optimum Nutrition. Probably the best I've tasted but still doesn't quite agree with me.

    I usually eat my dinner right after my workout so I get my protein in that way. Matter of fact, let me break out my meals real quick:

    Meal 1: Cheerios with skim milk
    Meal 2: Turkey sandwich with mustard, lo-cal wheat bread, and 10 pieces of deli turkey
    Meal 3: Chicken/Fish/Pork chop/Ham and brown rice/green beans/spinach/salad (w/ a little lite Italian dressing.) Sometimes some tuna and pasta.
    Meal 4: Protein bar (20g Protein)
    Workout
    Meal 5: Chicken/Fish/Pork chop/Ham and brown rice/green beans/spinach/salad. Sometimes a baked or sweet potato with just a little butter.
    Meal 6: Handful of almonds or Cottage cheese

    I'm only hungry during the day about 30 minutes before each meal. I've lost 30 pounds in the past 1.5 years on a similar diet and I've only recently gotten serious about it again. Lost 3 pounds last week although that was probably mostly water weight.

    Comments? Suggestions?
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  5. #5
    Registered User Supfreak26's Avatar
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    As for as supps go, I'm taking a multivitamin, fish oil, and the occasional green tea pill. I'm going to start taking creatine this week and I need to order some BCAA's. I have some glutamine as well. Should I be taking that, too?
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    Thumbs up

    Originally Posted by hodag1 View Post
    If you don't like shakes how do you feel about chicken, turkey, fish, cottage cheese, lentils. Not as easy to tote around as a big tub of powder, but a lot more fun to eat. As long as you are getting enough fo the essential amino acids from diet, anything will work so long as it doesn't screw up you overall diet plan.
    You forgot BEEF, PORK, WILD GAME, for crying out loud EAT FLESH!
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  7. #7
    Registered User Supfreak26's Avatar
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    Originally Posted by Old-Time-Lifter View Post
    You forgot BEEF, PORK, WILD GAME, for crying out loud EAT FLESH!
    I've been known to eat some venison from time to time as well. mmmmm.... Can't wait for hunting season. My supply is running low!
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  8. #8
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    Originally Posted by Old-Time-Lifter View Post
    You forgot BEEF, PORK, WILD GAME, for crying out loud EAT FLESH!

    MMmmmm.. flesh !!!
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  9. #9
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    I don't use supps myself. I just eat well throughout the day and especially pre and post workout.

    Don't forget buffalo! Very lean and tasty.
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    Originally Posted by phigg View Post
    MMmmmm.. flesh !!!
    Avoid the rotting flesh though...............
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  11. #11
    Registered User Supfreak26's Avatar
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    So the consensus is that as long as I get my protein from SOMEWHERE, then I can skip the shakes?

    So let me ask this noob question:

    I'm at 234 and I'm trying to get down to about 215 or so. What are the numbers that I should be aiming for calories/protien/carbs/fat?
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  12. #12
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    Originally Posted by Supfreak26 View Post
    So the consensus is that as long as I get my protein from SOMEWHERE, then I can skip the shakes?

    So let me ask this noob question:

    I'm at 234 and I'm trying to get down to about 215 or so. What are the numbers that I should be aiming for calories/protien/carbs/fat?
    I'd start you at 2800 cals and 40/30/30.
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  13. #13
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    Originally Posted by Supfreak26 View Post
    I really really don't like drinking protein shakes. I can usually slam them down but them my stomach is sick for hours.

    My goal right now is to get lean. I'm working out 4 times a week and doing cardio at least 4 or 5 times a week. Eating 6 meals a day with protein in every meal but breakfast.

    I'd rather eat real food than drink protein shakes. Are protein shakes absolutely necessary or can I achieve my goals without them? Any tasty substitutes? Ideas?

    Anyone else do this without the shakes?
    You can try the isopure line of liquid protein in the glass bottles as they are not milk based so perhaps less stomach upset. No, you do not need the shakes but they are known to be appetite supresants and or meal replacements. The hot new bodybuilding "pro guru" feels that they make his pro's look a little flat so he advises them to avoid them or limit to 1 a day.

    You can meet your goals with out but they are mostly a convienence instead of a cooler full of cooked protein in tuperware.

    Ideas..go to costco and buy up frozen fish and chicken breast and cook on the weekends.
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  14. #14
    No longer in denial Nikonguy's Avatar
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    Wut? No protein at breakfast??
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    1st Dan Chito-Ryu tonester's Avatar
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    Originally Posted by Supfreak26 View Post
    I'd rather eat real food than drink protein shakes. Are protein shakes absolutely necessary or can I achieve my goals without them?
    Of course you can. Protein shakes should only be used as a supplement when you can't eat real food. Just try and have a protein source at every meal. Be that flesh, dairy, nuts...whatever.

    If your goal is fat loss then leave them alone and adjust your food intake accordingly.

    I have a trust issue with the stuff (have never felt confident in it's production). Over the years I've used them off and on, and when real food was applied consistently I noticed absolutely no difference.

    Someone once told me that the stuff worked because when he stopped using it he lost weight. After a little prodding I realized he hadn't adjusted his intake to make up for the 2 shakes a day he was having. (place head slapping emoticon here)
    Last edited by tonester; 07-15-2009 at 04:36 PM.
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    my observations on protein shakes

    Gross comment alert

    How digestable are protein shakes? On days where I have a pre and a post protein workout shake, I find that the next morning my stools are much softer - like a pudding. On days where I eat all protein from real foods, the stools are fine.

    End Gross comment
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    No longer in denial Nikonguy's Avatar
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    Originally Posted by G8GXP View Post
    Gross comment alert

    How digestable are protein shakes? On days where I have a pre and a post protein workout shake, I find that the next morning my stools are much softer - like a pudding. On days where I eat all protein from real foods, the stools are fine.

    End Gross comment
    LOL, I get the opposite effect. When I have to have a 3rd shake to get my calories/protein in I get stopped up.
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  18. #18
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    Originally Posted by G8GXP View Post
    Gross comment alert

    How digestable are protein shakes? On days where I have a pre and a post protein workout shake, I find that the next morning my stools are much softer - like a pudding. On days where I eat all protein from real foods, the stools are fine.

    End Gross comment
    How can you have any pudding if you don't eat your meat?
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  19. #19
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    Originally Posted by jtcook View Post
    How can you have any pudding if you don't eat your meat?
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    LISTEN TO YOUR BODY! Your goals are DEFINITELY achievable without protein shakes. All they do is add protein to your diet. At times when you would use whey protein, eat something with a high protein bioavailability such as cooked eggs. At times when you need a slow digesting protein try something like cottage cheese, or something with some good fats.

    Originally Posted by G8GXP View Post
    Gross comment alert

    How digestable are protein shakes? On days where I have a pre and a post protein workout shake, I find that the next morning my stools are much softer - like a pudding. On days where I eat all protein from real foods, the stools are fine.

    End Gross comment
    It all depends on the type of protein, how it was processed, your body (slight lactose intolerance, don't handle artificial sweeteners well etc.)
    Just listen to yourself, try different types and companys if you want.
    Last edited by Clarko; 07-15-2009 at 06:48 PM.
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    There are different types of protein shakes you can try. You can make them with OJ, blend in a banana and strawberries. That shouldn't make you sick.
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    Originally Posted by fitnessbike View Post
    There are different types of protein shakes you can try. You can make them with OJ, blend in a banana and strawberries. That shouldn't make you sick.
    I love chocolate protein made with OJ and a bananna. or vanilla and OJ it tastes like a 50/50 bar
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    Have you tried liquid egg whites / powdered egg whites instead of Protein powder?
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    back in the 90's I really only had metabolol, but that wasn't all the time. i didn't like the other proteins, or just didn't want to try them. after a w/o i was have an Ultra Fuel(100g carbs), then my meal. so you can get by w/o them. now, i can't live w/o them. try having oats in the morning and throw a scope of whey.
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    Smile

    Originally Posted by Supfreak26 View Post
    I've been using Optimum Nutrition. Probably the best I've tasted but still doesn't quite agree with me.

    I usually eat my dinner right after my workout so I get my protein in that way. Matter of fact, let me break out my meals real quick:

    Meal 1: Cheerios with skim milk
    Meal 2: Turkey sandwich with mustard, lo-cal wheat bread, and 10 pieces of deli turkey
    Meal 3: Chicken/Fish/Pork chop/Ham and brown rice/green beans/spinach/salad (w/ a little lite Italian dressing.) Sometimes some tuna and pasta.
    Meal 4: Protein bar (20g Protein)
    Workout
    Meal 5: Chicken/Fish/Pork chop/Ham and brown rice/green beans/spinach/salad. Sometimes a baked or sweet potato with just a little butter.
    Meal 6: Handful of almonds or Cottage cheese

    I'm only hungry during the day about 30 minutes before each meal. I've lost 30 pounds in the past 1.5 years on a similar diet and I've only recently gotten serious about it again. Lost 3 pounds last week although that was probably mostly water weight.

    Comments? Suggestions?
    Congrats on the 30 lbs lost......

    IMO.........I would dump the cheerios and eat oats (plain) with about a 1/4 cup of fresh berries along with eggs.

    The deli meat is good but a baked chicken breast is "much" better. Deli meat tends to have a lot of sodium for one.

    Also, try and throw some "lean" red meat in when you can........(you can't beat red meat for building/keeping muscle).

    I have nothing against rice or sweet potatoes but I would have them early in the day .....lets say no later than 5pm or so (the earlier the better and limit them).

    A "small" handful of almonds is fine.

    When I'm trying to cut fat the only times I have carbs are first thing in the morning, one hour before training and right after training. After that........all I would eat is green veggies (green beans, spinach etc..) and meat (baked chicken, lean steak, fresh fish etc..).

    Good luck.......
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    no, they are not needed.

    Eat some steak.
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    Originally Posted by Supfreak26 View Post
    I really really don't like drinking protein shakes. I can usually slam them down but them my stomach is sick for hours.
    What do you mix them with? Milk? Maybe you're mildly lactose intolerant and didn't know it.
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    Originally Posted by Supfreak26 View Post
    I really really don't like drinking protein shakes. I can usually slam them down but them my stomach is sick for hours.

    My goal right now is to get lean. I'm working out 4 times a week and doing cardio at least 4 or 5 times a week. Eating 6 meals a day with protein in every meal but breakfast.

    I'd rather eat real food than drink protein shakes. Are protein shakes absolutely necessary or can I achieve my goals without them? Any tasty substitutes? Ideas?

    Anyone else do this without the shakes?
    I gave up all supplements in Feb '09. Like you, I also have fat loss goals. I eat less protein that I used to, less than 1g/lb bodyweight. I found that level to be unnecessary to maintain my muscle mass while losing fat.
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  29. #29
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    First off, thank you for all of the replies. Great advice here as always!

    Originally Posted by x-trainer ben View Post
    You can try the isopure line of liquid protein in the glass bottles as they are not milk based so perhaps less stomach upset. No, you do not need the shakes but they are known to be appetite supresants and or meal replacements. The hot new bodybuilding "pro guru" feels that they make his pro's look a little flat so he advises them to avoid them or limit to 1 a day.

    You can meet your goals with out but they are mostly a convienence instead of a cooler full of cooked protein in tuperware.

    Ideas..go to costco and buy up frozen fish and chicken breast and cook on the weekends.
    This is what I do now. I cook everything on Sunday and eat it throughout the week. My schedule is very convenient to eating real foods and it's actually more of a pain to drink shakes as the only way I can handle them is with ice cold water and that's a pain to get the water at the right temperature. I'll eat meat cold if I have to.

    The meal replacement factor was a concern of mine but is it really that different from eating a piece of chicken or some tuna?

    Originally Posted by Nikonguy View Post
    Wut? No protein at breakfast??
    I know I know. I'm not a morning person and I'm usually rushing out the door so a bowl of cheerios is quick and easy. I really need to wake up earlier and do my cardio in the morning and then cook up some egg whites or something. This would be a great time to have a shake if I could stomach them. But just the thought makes me ill.

    Originally Posted by m.bowen View Post
    What do you mix them with? Milk? Maybe you're mildly lactose intolerant and didn't know it.
    Always mix with water. Maybe I should try some skim milk? I know for a fact that I'm not lactose intolerant. I used to drink milk like it was water with no issues at all. Love me some milk!

    Originally Posted by plmb1 View Post
    Congrats on the 30 lbs lost......

    IMO.........I would dump the cheerios and eat oats (plain) with about a 1/4 cup of fresh berries along with eggs.

    The deli meat is good but a baked chicken breast is "much" better. Deli meat tends to have a lot of sodium for one.

    Also, try and throw some "lean" red meat in when you can........(you can't beat red meat for building/keeping muscle).

    I have nothing against rice or sweet potatoes but I would have them early in the day .....lets say no later than 5pm or so (the earlier the better and limit them).

    A "small" handful of almonds is fine.

    When I'm trying to cut fat the only times I have carbs are first thing in the morning, one hour before training and right after training. After that........all I would eat is green veggies (green beans, spinach etc..) and meat (baked chicken, lean steak, fresh fish etc..).

    Good luck.......
    Good advice. I don't eat oats because that's another food that makes me ill. I can stomach them only with lots of butter and brown sugar and that kinda defeats the purpose. I've tried mixing them with a shake but that was just nasty. If I start eating egg whites in the morning, what else should I eat to get some good carbs in early in the day? Wheat toast plain? Small handful of plain cheerios?

    Switching out the deli meat for chicken/pork/fish would be easy enough. What are the recommended limits for sodium and what harm does it do if I'm eating too much?

    I try to keep the rice and potatoes early in the day. I will occasionally have a small potato for dinner but that's not a regular thing. Most of the time it's green beans, spinach, or salad. I wished I liked brocolli, asparagus, and all those other good, green veggies. Are peas and corn a big no-no?

    I eat just a little bit of almonds. Just enough to curb the hunger.

    I do need to add some red meat to the diet. Truth is, money is tight so I'm having to stick with the cheaper meats right now. Hopefully soon I can add a few lean sirloins to my diet.

    Thanks again for all the good advice here! This board is a great source of information for us noobs!
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  30. #30
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    Originally Posted by freebirdmac View Post
    I'd start you at 2800 cals and 40/30/30.
    Quick question about this. I've always heard that you should take the weight you want to be, multiply by 10, and that's how many calories you eat. I'm assuming this holds true if you are not lifting or doing much exercise. The extra calories are needed in bodybuilding so that the body doesn't burn muscle for energy.

    Is this basically correct?
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