Whey Protein Shake -
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Too Busy To Consume Whey Protein During The Day
GK has a question for us. He is too busy with work life to focus on eating protein properly. He provides us with his current diet, and asks if he is doing the right thing.
GK:
Hi, I am working as per my 3 days workout plan. The only problem I am facing is protein intake. I am busy with my work daily so can not concentrate on protein. So I tried Whey protein (20gm 3 times a day) but as i have gas problem, I felt like my stomach is full whole day. The only source i have is egg whites. I have decided to go with 20 gm of whey protein per day and 8-10 egg whites,couple of sandwich and roti without rice. Will that be ok or any thing u suggest that i can get easily outside. Eating 12 eggs whites per day is harmful ?
Hi GK,
Thanks for your question.
Consuming whey protein shake three times a day is a little on the excessive side, unless you are a professional bodybuilder. You don't need to depend THAT MUCH on whey protein and should, instead, focus on getting your protein sources from a variety of sources.
Of course, the main benefit of drinking whey protein shakes is that the drinks are very convenient to consume. You don't need to spend much time preparing them and you can easily get 20 grams or so whey protein in a single serving.
But bear in mind that whey protein can never be a replacement for natural protein found in food. If you are too busy with work life to focus on protein consumption, here are some suggestions.
Instead of 3 protein shakes per day, cut down to 2 or even 1. If you are consuming 2 shakes, take one in the morning, and one post workout. If you are consuming only 1 shake, take it post workout.
From the info you have provided, it appears that you are getting protein mainly from whey protein shakes and egg whites. Pro bodybuilders do consume 10 eggs a day, but the average individual doesn't need to do the same.
3 whey shakes give you 60 grams of protein. 10 egg whites give you approximately 50 grams of protein. That's 110 grams of protein.
The problem is, it's hard to sustain this protein intake based on just 2 protein sources! Imagine taking 10 eggs everyday and 3 chocolate protein shakes every single day. Before long, your entire system will go hay wire and you will refuse to consume them anymore!
Learn to change things up. If you are too busy with work life, perhaps you can try buying pre-cooked meals. Or you can prepare meals during the weekends, in preparation for the work week ahead. You can also learn to choose wisely when eating out. For example, when ordering at a cafe, avoid cakes and order a chicken sandwich instead. The sandwich will contain lean meat (protein!), vegetables (fiber), and bread (carbs). All in all, a rather nutritious snack.
Keeping up your protein intake doesn't mean you restrict your diet. Instead, I always recommend a diet that is made up of a variety of different foods. One reason is that you don't get tired of the food so easily. The other reason is that you get a wide range or protein (yes, there are different types), fiber, vitamins, and carbs.
It is perfectly alright to get your protein from red meat, white meat, soy, bean curd, etc. As long as you are not consuming too much saturated fat, you will do fine. And also, stay away from excessive sugar.
