Protein / Protein Powder / Side Effects

[WhiteHusky1975]

I have really amped up the intensity and duration of my workouts and I'm trying to build muscle. I'm eating well but still not getting enough protein to help me build muscle. Not even close. So I started taking a scoop of Syntha-6 daily post-workout 10 days ago. Three of those 10 days I used 2 scoops. One in the morning and a second one post-workout later the day.

The positives: It upped my protein intake, it tastes GREAT and I can really tell the difference in my recovery. For these reasons, I love it.

The negative: I have experienced a troublesome side effect (constipation). After a week of taking Syntha-6 I stopped taking it for two days and my body's digestive system returned to normal.

I'm feeling a real conundrum here because it was greatly aiding my recovery and therefore I would prefer to continue using the Syntha-6. I'm not sure if adding fiber to the Syntha-6 when I drink it would be beneficial or if there are other ways to increase my protein. I know I can obviously eat more protein, but that's going to be somewhat difficult as I hit my calorie target daily and am never anywhere close to the protein intake I need to build muscle onto my frame.

Any ideas out there? Has anyone else experienced this side effect? If so, were you able to find a way to keep using the product without said side effect?

[WhiteHusky1975]

Oh, and before anyone thinks dehydration is the culprit, it's not. I drink 100 ounces of water per day.

[PaleoCrossfit · Accepted solution]

@WhiteHusky1975 Protein Powders are great great great! However, I've found that Syntha-6 is one of the absolute worst brands available. It is so incredibly grainy. Plus, as you mentioned, it really is constipating. Have you noticed that you're more lethargic? That was one of the biggest side effects I had.

I now use Med-RX. Love it. (I use isolate protein, but their plain whey is great too).

You can go to a lot of nutrition stores (GNC for sure) and they will give you free samples. Try it out!

[WhiteHusky1975]

@PaleoCrossfit, thank you so much for the response. I personally didn't get any lethargy from the Syntha-6, but I am a naturally "high energy" person. I went with Syntha-6 in the first place because I'd read so many reviews on how great it tasted and I knew if it didn't taste good I wouldn't take it.

I agree it tastes great. I also agree it has been a little grainy if I don't really shake it well. I hate to waste a $50 tub, but if I'm going to experience negative side effects it isn't worth it. Thanks for the hint that GNC will give me a sample to try. I never knew that.

I'll try the Med-RX. Have you been side-effect free with it?

[PaleoCrossfit]

@WhiteHusky1975 so far I have loved it (granted, this is my first tub, but still). Maybe you could use the Syntha-6 in smoothies (just so you aren't wasting your money). I make a green smoothie almost every day (spinach, kale, almond milk, half an advocado, banana, frozen mango, scoop of protein). If you used the syntha-6 in a smoothie like that (even just every once in a while), the fiber in the greens might counteract the negative side effects of the protein? I'm not 100% sure on that though, as I quite using it cold turkey because I was tired of being tired!

[WhiteHusky1975]

That makes sense. I will give that a try. I'm leaving work in about 20 minutes and my first stop is going to be the GNC near where I live to pick up a sample of Med-RX. Thanks again.

[SunsetRunner]

Protein Powder (and all that stuff from GNC) are a waste of money.

High Protein diets can be bad for you, and deadly in the extreme.

A healthy diet, and exercise, is all you need

[WhiteHusky1975]

@SunsetRunner, what methods do you use to build muscle? As previously stated, my protein intake is insufficient based on the intensity of my workouts, my injury recovery and my muscle-building needs. If you have other ways I'd love to look into them.

Eating enough protein is a real challenge for me.

[SunsetRunner]

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@WhiteHusky1975 wrote:

@SunsetRunner, what methods do you use to build muscle? As previously stated, my protein intake is insufficient based on the intensity of my workouts, my injury recovery and my muscle-building needs. If you have other ways I'd love to look into them.

Eating enough protein is a real challenge for me.

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When I was younger, I used to be a serious bodybuilder, and won some contests.

During workouts (4 per week for 2 to 3 hours each) I used a mixture of honey and

wheat germ. Mix the honey with warm water, add the wheat germ, and refrigerate.

This will give you any extra energy and protein you may need.

[Dominique]

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@WhiteHusky1975 wrote:

I have really amped up the intensity and duration of my workouts and I'm trying to build muscle. I'm eating well but still not getting enough protein to help me build muscle. Not even close.

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How much protein do you think you need?

[Dominique]

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@WhiteHusky1975 wrote:

As previously stated, my protein intake is insufficient based on the intensity of my workouts, my injury recovery and my muscle-building needs.

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Again, what makes you so sure you're not getting enough from your normal diet? Are you a vegetarian? I find on most days, I get enough protein (about 100g) from the normal food I eat, so I don't need to supplement it.

[Dominique]

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@yarddog wrote:

Protein Powder (and all that stuff from GNC) are a waste of money.

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My main objection to protein powder is not so much the cost (100g of protein derived from whey powder is less expensive than 100g of protein derived from chicken breast), but rather the fact it's either tasteless (the unflavoured kind), or it's loaded with artificial flavours and sweeteners (the flavoured kind). I'd rather get my proteins from real food (meat, milk, cheese etc.) that I enjoy eating.

[WhiteHusky1975]

@Dominique, you have very legitimate questions. As for how much protein I think I need, I admittedly do not really know. USDA guidelines suggest I need 60 grams of protein per day to stay healthy. Since my goal now that I've lost 23 pounds is to add muscle, my research indicates that I need much more protein than the USDA recommendation to remain healthy.

My CrossFit coach tells me I need around 150 grams of protein per day to meet my goals for adding muscle. I weigh 150 pounds. He says the intensity of my workouts, the fact that I'm recovering from a severe sports-related hamstring injury and the fact that I seek to add 8-10 pounds of muscle means I should focus on a 1 gram of protein per 1 pound of body weight ratio.

I have found this incredibly difficult, even with supplemental protein. As I look through my FitBit data I eat around 75 grams of protein per day. I eat 1,800 calories per day as I'm still losing weight. I am nearing my goal and will up my calories to a maintenance level once that happens. I've already upped them from 1,500 to 1,800 in order to slow the weight loss and help prepare me for eating more when I'm at goal weight and am in muscle-building mode.

With the protein shakes I am able to get to about 100 grams of protein per day. This is still well below the 150 I'm being told I need to hit right now as I seek to build muscle.

I'm not a vegetarian. I eat plenty of chicken, turkey and lean red meats. I splurge on a good ribeye once in a while as well. If what I'm being told is accurate, I don't see how I can hit my protein marks without the supplementation.

Any thoughts/ideas on this?

[SunsetRunner]

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@WhiteHusky1975 wrote:

@Dominique, you have very legitimate questions. As for how much protein I think I need, I admittedly do not really know. USDA guidelines suggest I need 60 grams of protein per day to stay healthy. Since my goal now that I've lost 23 pounds is to add muscle, my research indicates that I need much more protein than the USDA recommendation to remain healthy.

My CrossFit coach tells me I need around 150 grams of protein per day to meet my goals for adding muscle. I weigh 150 pounds. He says the intensity of my workouts, the fact that I'm recovering from a severe sports-related hamstring injury and the fact that I seek to add 8-10 pounds of muscle means I should focus on a 1 gram of protein per 1 pound of body weight ratio.

I have found this incredibly difficult, even with supplemental protein. As I look through my FitBit data I eat around 75 grams of protein per day. I eat 1,800 calories per day as I'm still losing weight. I am nearing my goal and will up my calories to a maintenance level once that happens. I've already upped them from 1,500 to 1,800 in order to slow the weight loss and help prepare me for eating more when I'm at goal weight and am in muscle-building mode.

With the protein shakes I am able to get to about 100 grams of protein per day. This is still well below the 150 I'm being told I need to hit right now as I seek to build muscle.

I'm not a vegetarian. I eat plenty of chicken, turkey and lean red meats. I splurge on a good ribeye once in a while as well. If what I'm being told is accurate, I don't see how I can hit my protein marks without the supplementation.

Any thoughts/ideas on this?

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You listen to whoever you want ...

However, when proteins are broken down in the body, the body recirculates them.

Weightlifters can get all the protein they need from a healthy diet.

[Charityh]

It will always be a debate. I work out 5 days a week and I use Bipro. It doesn't have any of the bad for you fillers. It's natural. Nothing wrong with adding protein just don't overdo it.

[Dominique · Accepted solution]

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@WhiteHusky1975 wrote:

My CrossFit coach tells me I need around 150 grams of protein per day to meet my goals for adding muscle. I weigh 150 pounds. He says the intensity of my workouts, the fact that I'm recovering from a severe sports-related hamstring injury and the fact that I seek to add 8-10 pounds of muscle means I should focus on a 1 gram of protein per 1 pound of body weight ratio.

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The recommendation given to you seems to be on the high side. I'm also about the same weight as you, and I go for 80-100 grams. The recommendations I've seen (from people I'd trust) range from 0.5-0.6g per pound of body weight to 0.8-1.0g per pound of lean body mass. For me, that translates into 75-90 to 95-120g. I find I can easily get that from milk, eggs, cheese, meat, peanut butter etc.

My understanding is the rate at which you are going to gain muscle is determined more by factors such as your age, genetics, level (newbie vs. experienced lifter) and workouts, not so much by the quantity of your protein intake. Adding more protein won't make you gain muscle faster: you only need so much protein for repairing muscles torn by your workouts, and anything in excess of that won't be used.

[SunsetRunner]

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@Dominique wrote:

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@WhiteHusky1975 wrote:

My CrossFit coach tells me I need around 150 grams of protein per day to meet my goals for adding muscle. I weigh 150 pounds. He says the intensity of my workouts, the fact that I'm recovering from a severe sports-related hamstring injury and the fact that I seek to add 8-10 pounds of muscle means I should focus on a 1 gram of protein per 1 pound of body weight ratio.

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My understanding is the rate at which you are going to gain muscle is determined more by factors such as your age, genetics, level (newbie vs. experienced lifter) and workouts, not so much by the quantity of your protein intake. Adding more protein won't make you gain muscle faster: you only need so much protein for repairing muscles torn by your workouts, and anything in excess of that won't be used.

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Correct.

Unless you have a medical condition, and are on a restricted diet,

you can get all the protein you need from a healthy diet.

[SunsetRunner]

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@PaleoCrossfit wrote:

@WhiteHusky1975 Protein Powders are great great great! However, I've found that Syntha-6 is one of the absolute worst brands available. It is so incredibly grainy. Plus, as you mentioned, it really is constipating. Have you noticed that you're more lethargic? That was one of the biggest side effects I had.

I now use Med-RX. Love it. (I use isolate protein, but their plain whey is great too).

You can go to a lot of nutrition stores (GNC for sure) and they will give you free samples. Try it out!

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This is not at all correct.

Protein powders and supplements are completely unnecessary.

[WhiteHusky1975]

Thank you for all the input, everyone. It is greatly appreciated.

@Dominique, how many calories a day do you eat? I'm at 1,800 currently. Since we are of similar weight you are a nice point of reference for me. Most days I'm between 60-80 grams of protein by the end of the day. On the days that I got to 100 grams, it was only with the Syntha-6 (which I haven't used in 4 days now due to the side effect I experienced).

I did note the protein shake greatly aided my recovery. That was the most positive benefit that I believe would lead to me adding more muscle more quickly. Perhaps I'd have the same result eating 100 grams of protein. But when I'm hitting my 1,800 by the end of a day I'm usually not close. I eat a lot of almonds, peanut butter, Kashi cereal, chicken, lots of veggies, lots of fruit. That's my typical day of food. Perhaps you are taking in more calories than me?

[Dominique]

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@WhiteHusky1975 wrote:
@Dominique, how many calories a day do you eat? I'm at 1,800 currently. Since we are of similar weight you are a nice point of reference for me. Most days I'm between 60-80 grams of protein by the end of the day. On the days that I got to 100 grams, it was only with the Syntha-6 (which I haven't used in 4 days now due to the side effect I experienced).

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@WhiteHusky1975: I don't count my caloric intake, but I do weigh everyday and since my weight has been stable (+/- 1 kg) for quite some time, my intake must be close to my expenditure. Since the beginning of this year, my expenditure has been in average 2622 as per the Fitbit One, and 2750 as per the Fitbit Charge. In reality, it has to be a bit higher, because during that time, I've been doing strength training sessions of 50-60 minutes five times a week, and I haven't logged them separately. The surroundings where I walk/jog are also very hilly, which my Fitbit trackers do "see" in terms of floors ("lifetime" floors so far: 44,500!), but don't take into account in the caloric expenditure. That may add 200-300 to the total.

Your BMR as per Mifflin-St Jeor is 1555, so 1800 sounds low for someone getting an average of 12,000 steps a day and doing CrossFit  several times a week. Are you looking to further drop weight?! Since your BMI is < 25, you wouldn't really need to. As @Heybales said, it's almost impossible to gain muscle mass if eating at a caloric deficit. The other thing is that if you are interested in gaining "visible" muscle mass (wider shoulders, bigger arms etc.), CrossFit may not be the optimal form of strength training.