Something other than whey!!

[dontsurfonmytur]

Ok, my breakfast is a shake, with following...

One scoop whey
3 tablespoons of whole flax seed
1 cup milk
1/2 cup water
1 fruit of mixed frozen berries
1 banana
2/3 cup oats

Other than whey, is there a better source for protein i can add in? I just ask because im curious.

 

[BigDyl]

egg whites + 1-2 whole eggs.

 

[assassin]

i agree to that

 

[dontsurfonmytur]

egg whites + 1-2 whole eggs.

cook it than put it in the shake? I don't really want to eat it on the side..

 

[assassin]

cook it than put it in the shake? I don't really want to eat it on the side..

eggs in the shake .....

 

[Emma-Leigh]

cook it than put it in the shake? I don't really want to eat it on the side..

You should cook eggs... (just type in RAW EGG WHITES into the search engine - we have had MULTIPLE threads on the matter before).

If you don't want to cook eggs then you could add some cottage cheese to the shake...

You could use a different powder (egg, casein, milk isolate, soy)... Or you could also have something else seperately - things like fish, chicken.

 

[VanessaNicole]

Whey is fine. Casein is slower digesting, but that's about the only difference that would make any real impact on the quality of your breakfast. You could mix whey and casein if you really wanted to...except that milk contains casein protein too, albeit in very small amounts.

This shake is just fine for breakfast. No need to overcomplicate things.

Except for one thing....You must be bulking, right, because this is an awful lot of carbs in relationship to protein.

You have banana, milk, berries and 2/3 a cup of oats. With only one scoop of protein...This is a little unbalanced.

Depending on your goals and your total macros for the rest of the day, I'd either add more protein or reduce the carbs...

VanessaNicole

 

[dontsurfonmytur]

Whey is fine. Casein is slower digesting, but that's about the only difference that would make any real impact on the quality of your breakfast. You could mix whey and casein if you really wanted to...except that milk contains casein protein too, albeit in very small amounts.

This shake is just fine for breakfast. No need to overcomplicate things.

Except for one thing....You must be bulking, right, because this is an awful lot of carbs in relationship to protein.

You have banana, milk, berries and 2/3 a cup of oats. With only one scoop of protein...This is a little unbalanced.

Depending on your goals and your total macros for the rest of the day, I'd either add more protein or reduce the carbs...

VanessaNicole

I guess u could say im bulking..kind of a lean bulk.. I guess i'll reduce the oats, and u think i should add another scoop of whey?

 

[Emma-Leigh]

I guess u could say im bulking..kind of a lean bulk.. I guess i'll reduce the oats, and u think i should add another scoop of whey?

It will depend on how much you weigh as to whether or not you actually NEED more protein - 1 scoop whey + 1 cup milk = ~32g complete... If you then add a few grams from the oats and the flax it is going to be up near 40g and I think that is plenty.

The carbs you have are not necessarily too high, but I would consider altering how much fruit you have (one serve is probably enough)... So you may want to increase the oats (once again, how much you need will depend on how much you weight). I may also be inclined to alter the fats a little (I am not a huge fan of large amounts of linseeds in a diet...

But if you want to be exact - type the meal into www.nutridiary.com or www.nutritiondata.com it will give you an indication of the macronutrient/calorie content of the meal.

 

[shiznit2169]

I don't mean to bulge in but i have a question ..

Is it ok to have 2 whole eggs + 1 egg white along with 1 scoop of 100% on whey? It adds up to 41.5g of protein.

 

[Emma-Leigh]

I don't mean to bulge in but i have a question ..

Is it ok to have 2 whole eggs + 1 egg white along with 1 scoop of 100% on whey? It adds up to 41.5g of protein.

Is it "ok" - of course...
Do you need that much/ is it a waste of protein? Depends on how much you weigh, what your lean mass is, how active you are/your training routine and what your total daily calorie/ carb / fat intake looks like.

Generally speaking - you should devide your protein roughly equally over your meals... So aim to do that...

Also - once you get above a maximum of 1.5g per pound lean mass in protein (unless you are REALLY calorie restricted) you are wasting protein...

So, say you are eating 41.5g of protein in 6 meals = 250g protein... So if you NEED that much - it is fine...

If you don't - you would be better off replacing those protein calories with carbs/fats.

 

[dontsurfonmytur]

It will depend on how much you weigh as to whether or not you actually NEED more protein - 1 scoop whey + 1 cup milk = ~32g complete... If you then add a few grams from the oats and the flax it is going to be up near 40g and I think that is plenty.

The carbs you have are not necessarily too high, but I would consider altering how much fruit you have (one serve is probably enough)... So you may want to increase the oats (once again, how much you need will depend on how much you weight). I may also be inclined to alter the fats a little (I am not a huge fan of large amounts of linseeds in a diet...

But if you want to be exact - type the meal into www.nutridiary.com or www.nutritiondata.com it will give you an indication of the macronutrient/calorie content of the meal.

Yes, i myself belived that the protein was high enough because of all the other things. But this is too much fruit? One cup of frozen berries and one banana? Is the whole ground flax seed not a good source of fats? I think you or Jodi in the past told me that flax seed > flax oil, which is why i chose flax seed. I also get 5g of fish oil a day.

 

[Emma-Leigh]

Yes, i myself belived that the protein was high enough because of all the other things. But this is too much fruit? One cup of frozen berries and one banana? Is the whole ground flax seed not a good source of fats? I think you or Jodi in the past told me that flax seed > flax oil, which is why i chose flax seed. I also get 5g of fish oil a day.

I spose it would depend on the fruit - eg: one cup blueeberries = one serve fruit (~20g carbs).... Strawberries are less (~12g carbs)...

But 25g of carbs from the banana (assuming ~115g of flesh) + 1 cup berries is probably too much. You are better off spreading your fruit over the day.

And yes - Whole ground flax is much better than the flax oil - but too much flax is not healthy - not only because it increases your omega-6 levels too much (which will even out balance your 5g fish oils.... ps: take 6. ). But it is also also because you need a mix of the different fat sources - with monounsaturated sources (eg: almonds, olives/olive oil, avocado, also a bit in peanuts) making up the majority of your fat intake.

I s'pose if you were getting mostly mono sources in all your other meals it would be ok.... But I am still cautious of high levels of flax.

 

[dontsurfonmytur]

I spose it would depend on the fruit - eg: one cup blueeberries = one serve fruit (~20g carbs).... Strawberries are less (~12g carbs)...

But 25g of carbs from the banana (assuming ~115g of flesh) + 1 cup berries is probably too much. You are better off spreading your fruit over the day.

And yes - Whole ground flax is much better than the flax oil - but too much flax is not healthy - not only because it increases your omega-6 levels too much (which will even out balance your 5g fish oils.... ps: take 6. ). But it is also also because you need a mix of the different fat sources - with monounsaturated sources (eg: almonds, olives/olive oil, avocado, also a bit in peanuts) making up the majority of your fat intake.

I s'pose if you were getting mostly mono sources in all your other meals it would be ok.... But I am still cautious of high levels of flax.

Ok, i 'll reduce the flax to 2 tablespoons and maybe have the banana with my postworkout meal or something... thank you for ur help!

 

[Emma-Leigh]

Ok, i 'll reduce the flax to 2 tablespoons and maybe have the banana with my postworkout meal or something... thank you for ur help!

Sounds good - and you are welcome.