protein in diet associated with exercise and protein shakes?

You’re very active.

Make sure you don’t have an exercise addiction (the endorphins, epinephrine, serotonin, and dopamine that your body makes while exercising can be very addictive). If you cannot slouch on a sofa over a week-end and your body is aching to move...you might have an exercise addiction...then slow down.

Crossfit is very intense but I can improve my cardiovascular fitness and stamina with aerobics, improve my strength with weight training and improve my flexibility with stretching (not the kind you do before or after exercising, but the kind you do by itself, after warming up, relaxing into a stretch so you can stretch further).

Once I get stronger because of my weight training, then I get faster with my aerobics.

Once I get more flexible and stronger, I get better proprioception. Everything is connected.

Still, as a woman, I only need a healthy diet to get enough protein to repair stronger when building up muscle mass and getting in shape.

Good high protein food are low fat dairies (milk, cheese, yogurts...), eggs (whites and no more than one yolk a day), lean meat, fish and poultry (do not eat the skin), legumes (beans, peas, lentils, including soy milk and tofu that comes from soybeans which are legumes), grains (rice, maize...called corn in the US, whole-wheat pasta and bread, rye, buckwheat, oats, millet...) and nuts/seeds (peanut butter included).

Combine legumes and grains and you’ll get complete protein. Like eating a slice of bread with beans, or adding rice to lentils, or peas to pasta...even combining legumes and grains in different meals (during the same day) will have them meet later on in the intestines to form complete protein.

I don’t know what kind of protein shake you’re taking which could have 80g or protein.

That would be like eating 23 egg whites!

A protein Designer Whey has 18g of protein per scoop to which you could add 8g of protein if you mix it with a cup of milk. You can even add 2 scoops per cup of milk for a total of 44 grams of protein...still far away from an 80g protein shake.

Hopefully you’re not adding four scoops of 18g of protein powder to a cup of milk (that would be your 80g of protein shake).

Protein will not help you build up muscle mass but you still need it. The LACK of enough protein will hinder you’re building up muscle mass when you weight trained and went beyond your strength and damaged your muscle fiber so you have to rest for a few days and repair stronger.

Do not think that you’re power walking at your job 4-6 hours a day just because you walk fast from one place to another, like a Lowe’s employee.

It’s like underpaid overweight teachers chasing after a dozen toddlers all day long and wondering why they cannot lose weight. They’re not exercising in their THR zone, getting a good sweat, they’re just active.

Unless you’re a huge guy, using gym weight machines for 6 hours a day to build up muscle mass...you don’t need that much protein in one morning shake.

Even a guy getting in shape in 3 months, gaining 15 pounds of muscle mass using gym weight machines, would still only need one or two protein shakes, between meals (one between breakfast and lunch and one between lunch and dinner) if he eats healthy.

Eat about 20% of your diet in protein, mostly with a healthy diet and if you come up short, use one or 2 protein shakes if you want.

Like a 3,000 calories diet would have 600 calories from protein which is 150 grams (no more than a third of that from protein shakes, when needed).

List references?

I’m not applying for a job.

I’m not in the medical field.

I'm not in any field related to Diet & Fitness...it's just a hobby for me and I have a lot of experience, especially while experimenting on my own body and quantifying my progress.

I’m an autodidact.

I know how to balance the books in a company and do payroll, taxes, billing and invoicing, track inventory, but I have no accounting degree.

I know how to gourmet cook but I’ve never been in a cooking school (I know how to read and follow instructions on a good recipe and practice makes perfect).

I speak French fluently and can teach it (I’m French) but cannot teach it in US schools because I don’t have the credentials. I only help American French teachers trying to teach French with a heavy accent. I can barely understand them when they speak French and it’s what they teach to teenagers...but they have the credentials so they can do that.

is 80 grams for the whole day? because that seems a little low if you workout consistently. try taking 1 gram per pound of body weight. it usually shouldnt have any problems on your kidneys. those who do have problems are usually the ones who eat an excess amount and do not even exercise. So if you make sure that your body needs the protein, eating more should not be a problem.

50 minutes on the stairmaster

measure out what you re eating

let a great dane walk you for 13 minutes 5 mph

Eat grapefruit before each meal

50 minutes of hula hooping

45 minute breaststroke swim

indulge your inner dork and do 27 underwater handstands

sugarless chewing gum can suppress your appetite in a pinch