PROTEIN POWDER AFTER A WORKOUT IS NOT THE BEST CHOICE!!
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| Protein Powder |
- Now granted in some situations – few and rare – a protein powder
and/or liquid meal may have a place; but for the general population
that’s Crossfitting, going jogging, lifting weights, etc these magic
powders are not all they’re ‘shook’ up to be and in every case REAL FOOD
is always the BEST choice!
- Protein powders
fall under the realm of ‘supplements’ in the eyes of the government and
therefore are not regulated nor checked for purity or content.
-
Believe it or not protein powders are a processed food. Yes, you heard
that correctly – these powders are far from a ‘natural phenomenon’.
- The primary purpose of post pain party fuel is to restore the
muscle protein and glycogen that was depleted during the workout and to
promote recovery. If getting/staying lean and enhancing health and
longevity are also on your list of ‘things to do’ – then liquid food
will not the best choice make.
"This is a story about a guy I know – we’ll call him ‘Magnus’ (he’d
like that). He likes to lift heavy things and has been known to grunt
and swear while lifting these heavy things. When he opens his (massive)
gym bag it’s like taking a trip to GNC (if GNC also sold chalk) –
there’s the pre-workout drink mix, the during workout potion, the
protein packed post-workout magic muscle builder, a plethora of other
random pills/powders and the mandatory ‘shaker bottle’. Let’s just say
‘Magnus’ is VIP at GNC. Now, I’m guessing you all have a picture of
‘Magnus’ in your head right now and maybe he looks a little like the
dude on the cover of this month’s Muscle & Fiction Magazine… Well, I
hate to break it to you but ‘Magnus’ stands about 5’11” and likely tips
the scale at a solid 160 (after lunch). Yeah, downright burly – or
something…
Alright, so my guess is you all know at least one ‘Magnus’ and even
if you aren’t “that guy or gal” there is a pretty good chance you too
own a ‘shaker bottle’ and massive tub of some type of protein powder.
Why am I assuming this? One of the MOST common questions I get and see
goes something like this, “What’s a good Paleo protein powder?” or
“What protein powder do you recommend?” Well folks, here I am, once again ‘raining on your parade’. Now granted in some situations – few and rare – a protein powder
and/or liquid meal may have a place; but for the general population
that’s Crossfitting, going jogging, lifting weights, etc these magic
powders are not all they’re ‘shook’ up to be and in every case REAL FOOD
is always the BEST choice!
Now you’re all thinking, but they sell it at my gym and everyone else says it’s good and it works for muscle building, fat loss,
leaning out, recovery, energy, weight gain, insert your goal
here___________. That right there should be your first clue – one
powder/shake that fits everyone’s goals – how does that work? Sure,
there are ‘lite’ and ‘mega-growth’ formulas – but when it comes down to
the stick – they all ‘shake’ out about the same. One may use a sugar
substitute instead of sugar or have a different amino acid breakdown,
but in truth you can’t trust what the label says anyway…
Supplement ‘Facts’
Let’s look at the label – sure it says it has 20 grams of protein,
all the essential amino acids, is 100% ‘pure’ – blah, blah, blah…
Unfortunately, what you think you’re getting and what you’re actually
getting can be two very different things. Protein powders
fall under the realm of ‘supplements’ in the eyes of the government and
therefore are not regulated nor checked for purity or content. A
Consumer Reports
investigation uncovered concerning amounts of arsenic, lead, mercury
and cadmium in several well known and darn right popular protein
powders – we’re talking ‘exceeding maximum’ pharmacologically deemed
‘safe’ numbers here. And do you really know what else could be in
there? There have been several cases and reports
of seemingly innocent ‘protein powders’ being contaminated with
anabolic steroids or like substances which have resulted in positive
‘doping’ test results.
Have you ever went to the meat counter and asked the butcher to cut
you off a big slab of whey or cracked open an egg to be greeted with a
white powder? I’m guessing it’s a great big negatory on that one.
Believe it or not protein powders are a processed food. Yes, you heard
that correctly – these powders are far from a ‘natural phenomenon’. You
cannot milk a cow and get a powder, city kids you’re just going to have
to trust me on this one. So, where does the powder come from? In the
case of whey, it’s often a waste product of cheese making and unless
you’re getting the super pricey, meat is a better deal, protein powder
from grassfed animals you’re likely getting ‘grain-fed waste’. Let’s
also consider the process that makes the whey into a powder (it’s liquid
in real life…) – this process be it whey or egg white often utilizes
extremely high heat (like higher than cooking). This ‘hot air’
denatures the protein to an extent that may increase its carcinogenic
load. And hold on, there’s more!! Some of these powders even come with
some bonus MSG!! Remember that rule about food that comes in a
package, needs a label and can live on a shelf for an extended period of
time? Apply that here.
But I Need A Post Workout Meal?!?!
Relax!! Yes, the post workout meal
is important but consider the goal of that meal along with your overall
goals. The primary purpose of post pain party fuel is to restore the
muscle protein and glycogen that was depleted during the workout and to
promote recovery. If getting/staying lean and enhancing health and
longevity are also on your list of ‘things to do’ – then liquid food
will not the best choice make. Why? Two-words: Insulin Response.
Granted after you workout your insulin sensitivity is heightened and it
takes less of it to clear the post workout meal glucose from the blood;
but this phenomenon should be taken advantage of not hindered by a
liquid induced blood sugar surge. Liquids require less processing and
digestion, so instead of the slow steady blood sugar rise that happens
with a dose of starchy carb and some protein from real food sources; the
‘shaker bottle’ cocktail results in a zero to 60 increase in blood
glucose levels. This pedal to the metal rise requires insulin fast and
even though sensitivity is heightened the end result is more insulin
being produced to clear the sugar bombarded blood. This folks – is NOT
what we’re going for! If you find this whole post workout eating thing a
whole lot of confusing definitely check out Robb’s post
about the ins and outs of the game. But understand that you can’t do
better than ‘real food’ regardless of what your friends or the label on a
tub of powder say.
So, what’s a ‘Magnus’ to do?? Put the shaker bottle away and stop
paying for the college educations of the “I work on commission” GNC
salespersons kids and “JUST CHEW IT”! Your body, taste buds and wallet
will be MUCH happier in the end.
What are you ‘whey’ting for?"
*****see this additional post:
http://nevertooldforcrossfit.blogspot.com/2014/06/robb-wolf-reiterates-say-no-to-protein.html
Written by Amy Kubal
Amy Kubal is a Registered "Paleo" Dietitian and the ring leader of Robb's RD consulting team.
FROM the Website:
http://robbwolf.com/2012/05/03/wheying-in-protein-powders-paleo/
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