Protein shakes...good, bad or indifferent?

[JohnLeCarre]

I'm back in the gym and training for a triathlon. All good...but I'm starving! Anyone been told protein shakes are a no go after a heart attack?

[Lowerfield_no_more]

I know this won't answer your question but whilst exercise is to be encouraged in all heart attack victims I would be weighing up the risks of a sustained high energy activity like a triathlon, including a cold water open swim, and giving that far more prominence than the merits of taking a protein shake. Have you been given the go ahead by your cardiologist and guidance on how far you can push your heart and body, and if so are you intending to work within those limits? If you go too far and suffer another heart attack how will this affect you and those around you and perhaps dependant upon you? But otherwise if you are 'starving' you are not getting enough sustenance perhaps as a result of your demanding training regime, and that means your body is likely robbing protein (i.e. muscles) from your body to keep going. So if you believe protein shakes are the antidote to that, let alone any other food to stop you being hungry, I would just go for it. It's not like a protein shake is loaded with 'unhealthy' fats which are not recommended for those with known heart conditions, and indeed everyone else.

[JohnLeCarre in reply to Lowerfield_no_more]

Thank you. Yes, checked with cardiologist, not planning on breaking any records, and...swim element is in a heated pool

[Lowerfield_no_more in reply to JohnLeCarre]

OK. I hope you achieve your targets in your triathlon and all that follow....but don't overdo it 👍

[RufusScamp]

As a general principle, I would think that real food is much better for you than protein shakes, which lack fibre, and may be high in sugar. Try adding complex carbs - wholemeal bread and pasta etc., and unsaturated fats in moderation.

[JohnLeCarre in reply to RufusScamp]

Thank you. I am eating very cleanly...TBH I already did, but have stripped out my v moderate alcohol intake and v moderate red meat consumption. It's trying to find some realistic short cuts as I don't have too much time to make gym friendly snacks etc.

[fishonabike in reply to JohnLeCarre]

what about a home made smoothie with fruit, yoghurt and some porridge - sounds weird but blending it will give the smoothie a satisfying thickness

or a hefty vegetable "soup" made with added lentils/pulses and blended - you could use liquid stock (available from supermarkest in sachets rather than the cube variety) if you don't have home-made - a good wide-necked thermos and you will have a really satisfying quick boost available - my soups are so thick they won't lie flat!

both options would be much "cleaner" than a protein shake and not much more time consuming

it might help if you know that a combination of pulses, grain and dairy provide all the amino acids present in meat and a good blender can turn most meals into a drink

[Ewloe]

I’m not aware of any good or bad information on protein shakes/bars after a heart attack. I have a bar every day but not as a meal replacement and work it in with healthy stuff. There’s loads of additives in them which my daughter points out.

I’m older than you, was very fit pre heart attack ( which they said is what kept me mentally and physically intact), and after building it back up I’m still very active and exercise now, badminton Sunday, swam 90 lengths on Monday, spin Tuesday, walking and a kids inflatable park with grandchildren Wednesday, Pilates and walking Thursday, walking and a 65 length swim Friday, rest day Saturday then do it all again.

As we age we need to make sure we get enough protein as often we don’t and that can lead to muscle wasting. Listen to your body and good luck.

[JohnLeCarre in reply to Ewloe]

Thank you, and great to hear how you're so active. Yes...I think my pre HA fitness was pretty key both in the immediate aftermath, and I definitely want to ensure I don't end up deconditioning but mindful of not spiking my heart rate, hence my switch from being a nippy 5k runner to a more balanced middle of the pack triathlete.

[DWizza]

Hi, I’ve not had any negative info on protein shakes since my Nstemi and quadruple bypass in June. However , I would be looking at the sugar/fat content of any protein powders that I bought these days. One thing my coach has encouraged me to get back on is creatine , just 5mg a day. It’s probably the most researched supplement and has a load of positive write ups from recovery , performance, cognitive benefits.

Regarding protein shakes vs real food , I’d veer to real food if you can stomach it . Are you aware of how much protein you are eating per gram per body weight ? It might serve you well to find out , a good bench mark for a performance athlete would be 1.5g protein per kg body weight, protein also helps with satiety as it takes longer to break down. An extra chicken bagel on training days might serve you well 👍 Love my training , all the best , Wizza

[Taviterry]

FWIW, I was diagnosed as pre-diabetic a year ago and found Myo protein-based protein powder in Boots. Per 100g it has 0.8 fat, 18.0 carbohydrates of which 1.8 sugar, 84.7 protein. I use it when on walks and on environmental tasks, together with apricots, walnuts and low-sugar protein bars. I got my pre-diabetic status down from 46 to 42.

[Tiggger]

I train pretty much 7 days a week, varied intensity and a mix of weights and cardio. I struggle to gain/maintain weight so asked about protein powders to supplement my already healthy diet, I was struggling to eat enough calories a day. I was told no problem whatsoever.

I take 3 scoops a day of MyProteins The Whey 1 with porridge, 2 with 600ml of skimmed. This gets me up to about 3,500-4,000 Cals a day, once I reach my gain goal I will drop to 1 scoop with porridge to (hopefully) maintain.

Check with your GP and good luck with the tri

[baly_2023]

I can't see why a protein shake to help boost your prep would be bad for you.

Here's an article from the BBC on them

bbc.com/future/article/2023...

by the way, fantastic and best of luck for your triathlon 💪💪💪💪💪