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Old 06-23-2010, 05:53 AM   #1
David Luu
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Protein Shake or Meal Replacement Shake?

I'm still really confused about nutrition.

I'm going to start working out during my lunch hours. I will be alternating btwn BJJ and Starting Strength. Since I won't have time for a real lunch, I was thinking a post workout shake would be a good idea. But, should I be using a protein powder like ON's 100% Whey w/ coconut milk? Or a meal replacement like At Large Nutrition's Opticen w/ coconut milk? I won't have access to a blender, so a shaker bottle is the only option.

All advice is welcome.
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Old 06-23-2010, 06:12 AM   #2
Eric Montgomery
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Re: Protein Shake or Meal Replacement Shake?

Most meal replacements I've seen have a bunch of cheap sugars added so you'd probably be better off drinking a protein shake and eating some fruit or vegetables on the side. Drinking it with coconut milk will get you some good fats in there too.

How little time do you really have available? No chance you could microwave something that you cooked the night before and packed away in tupperware? Real food is almost always going to be a better choice than a shake of any sort.
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Old 06-23-2010, 06:34 AM   #3
Rick Hardin
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Re: Protein Shake or Meal Replacement Shake?

Unless you're looking to cut weight I would try to find a way to get both lunch before and a whey shake PWO.

Any way to adjust your schedule or lunch hour a bit?
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Old 06-23-2010, 06:37 AM   #4
Blair Robert Lowe
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Re: Protein Shake or Meal Replacement Shake?

A PWO shake is gonna give you about an hour to hour and a half before your body just needs more food. Whey in water is generally very low carb to no carb with no fat. I take some fish oil and try to ingest a bit more of carbs in a piece of fruit or half banana, etc. The fish oil is to retard estrogen. I think I read that somewhere, maybe Poliquin?

A lot of MRP is just oils (fat) and sugar. Maybe some form of MCT's and dextrose.

So you'll be doing SS during lunch? You do realize to do SS effectively, you need to be eating. You don't have to be eating to mass gain but you do have to eat enough to recover and not burn out.

Best bet is to invest some time and make food the night before or during the weak.

I like to roll up about 5-10lbs of meatballs and keep some in the freezer and fridge for easy access. Or cook a 3lb steak and cut it up to eat over the course of a week for snacking or day or two. I think you get the idea.

No, I don't really care if isn't refrigerated and it's in a lunchbag or box. Haven't had any problems.

If you were doing BJJ in the evening, make sure you glycogen store between SS and BJJ. Unless, of course, you become very fat adapted. Even then, I dunno.
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Old 06-23-2010, 09:08 AM   #5
Katherine Derbyshire
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Re: Protein Shake or Meal Replacement Shake?

Make time for a real lunch. Both SS and BJJ are demanding enough without shorting yourself on food.

Katherine
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Old 06-23-2010, 09:22 AM   #6
Mike McGee
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Re: Protein Shake or Meal Replacement Shake?

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Originally Posted by Katherine Derbyshire View Post
Make time for a real lunch. Both SS and BJJ are demanding enough without shorting yourself on food.

Katherine

As always Katherine, you nailed it. David, you have to eat. Shakes are great to fill that immediate need for after exercise, but within an hour or so you'll need to eat. If I had to choose between the two, I'd pick real food. Can you pack a lunch? You can drink the shake, then eat it at break or while working.
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Old 06-23-2010, 09:24 AM   #7
Thomas Covington
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Re: Protein Shake or Meal Replacement Shake?

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Originally Posted by David Luu View Post
But, should I be using a protein powder like ON's 100% Whey w/ coconut milk? Or a meal replacement like At Large Nutrition's Opticen w/ coconut milk? I won't have access to a blender, so a shaker bottle is the only option.
My standard post-workout routine is ON Whey + coconut oil + fruit (raisins/pineapple/canteloupe) as all digest very quickly to replenish nutrients.

All natural, no artificial sugars or other cr@p.

But, I do not let th is replace food; I tend to eat a descent sized meal about an hour later.
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Old 06-23-2010, 10:18 AM   #8
David Luu
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Re: Protein Shake or Meal Replacement Shake?

Ok, I got the message. Post workout protein shake and then a real mean during my next break.
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Old 06-23-2010, 03:20 PM   #9
Chris Mason
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Re: Protein Shake or Meal Replacement Shake?

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Originally Posted by Mike McGee View Post
As always Katherine, you nailed it. David, you have to eat. Shakes are great to fill that immediate need for after exercise, but within an hour or so you'll need to eat. If I had to choose between the two, I'd pick real food. Can you pack a lunch? You can drink the shake, then eat it at break or while working.

I agree with what Mike said above in that I recommend a shake within 30-40 minutes of training, immediately if possible, followed by a real meal about an hour after the shake.

As you mentioned my product Opticen, I can tell you I purposely formulated (actually reformulated) it to be a PWO shake (mixed in water). It has what I consider to be an excellent combination of protein, carbs, and fats to provide the resistance trained individual everything they need PWO.

You certainly could have food in lieu of the shake. I recommend shakes for convenience and the possibility they will be slightly more quickly absorbed.
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