"What kind of protein powder do you drink?"
"How often do you drink protein powder?"
Awwww...mmmm.... protein powder... I get a ton of questions regarding the stuff and unless you are my client I usually just shrug and say: "I buy what's on sale." I do this because I'm actually pathetically passionate about "supplements". Some girls have a "shoe-thing" or a "wrinkle-cream-thing"... I have a vitamin thing. If I took the time to actually tell you everything I think and know about Protein Powder it would take a good hour and then that would spark more questions that I would have to Google which would lead to a few more hours of questions, research and lets not, forget taste-testing!
Ever heard "If you give a mouse a cookie..",
WELL "If you give a Trainer a question about supplements..."
So this is why I usually just shrug and say: "I buy what's on sale."
Everybody is selling the stuff and putting their own brand on it but what is it and do you need it? What is a good protein grams to calories to carb ratio? How much protein do you need and what should you use it for. As I mentioned about 5 seconds ago I could go off on this foreva' but let's just talk about the most important stuff for now. Since I'm not (and I am pretty sure most of you are NOT vegan) lets stick with educating ourselves on the type of protein that is most bought and consumed...
1. Most Protein shake powder is made from whey - Whey is not a drug, it's a food made from cows milk (made up of proteins, amino acids, sugar (lactose), fat, water and other nutrients). Whey protein only makes up 20% of milk's total protein, the other 80% is casein. Casein takes a lot longer to break down and metabolize then whey protein. This is why bodybuilders drink casein shakes at night or eat cottage cheese before bed (Casein is the protein found dominantly in cottage cheese). The belief is that the slow digesting casein will feed your body during your fasting/sleeping period instead of using your muscle tissue as a fuel source.
2. Two Main Types of whey proteins -
whey concentrate - I look at this as the low end of the Protein Powder cast system but I could be alone in this. This is usually the main/first ingredient in any 'Miracle'/'weightless'/pyramid shake (see my 'kool-aid' blog post' to get the gist of what I'm referring to here or just flip over whatever you have on your counter and check)! All the fat and stuff that was separated from the milk to get the whey out is the concentrate part. This is the worst one for those of you who are lactose sensitive but can be a good source of nutrients because you get some immune-boosting healthy fat and vitamins from the concentrate bit. This usually hits at about an 80% protein mark (low/average) The thing I do like about powders made with concentrate is that it is easiest to find in all-natural/pure/clean varieties and is also a great 'beginner' or "staple" protein. AND why do I like that? Because MOST celebrity/professional 'clean eating' personalities say they only drink "100% All-Natural Whey protein" and they have rocking' bodies! It's all how you use it!
whey isolate - I choose this usually because it strips the fat and "other stuff" from the whey resulting in around 95% pure protein. In other words you get more protein with less calories. So if you are dieting down (or competing) and have to pay attention to your calories/protein grams/carb grams-intake, this is pretty important. Sometimes you only have so many calories left but you have to figure out how to get 30 grams of protein into your system, this protein becomes your go-to! In general it is low carb which is a plus BUT it has to go through a super-chemical process to get to this place of protein awesomeness (so you usually won't be able to pronounce almost anything on the label). These are usually more expensive because of the process they go through.
3. How to Use it - Since Muscle is basically made up of protein and water, it makes sense to consume protein (and water) to keep those muscles fed and growing but you need extreme exercise in order for those muscles to demand this protein. Which leads us to...
4. When to take it - Timing is EVERYTHING!
If your goal is to build muscle you need at least 1-2 gram of protein a day per pound of desired body weight (decide with your trainer based on your goal). Take it immediately following a workout (or at least within 30 minutes). Combine it with a carbohydrate (I make my female clients eat about half a banana) to raise insulin and use the sugar to help shuttle nutrients to repair/build muscles. If your insane protein needs are still not being met, make a shake when you wake up (combine with carb and fat for full meal) and before bed (no carbs needed but you can have a healthy fat if you want). I even use whey protein an hour or two before a workout (because I have a steel gut and like a little energy/protein surge). I am a big believer in getting the MAJORITY of your protein needs met through chicken, fish, lean red meat, and legumes but in order to hit that protein gram goal, sometimes a girl needs a shake! Also a protein shake can be quick and delicious and who doesn't like that?
If your goal is to loose fat you need no more than 0.5 grams per pound of body weight, although more will not hurt you, it's just not necessary. Where you going to put all that extra protein? Take one hour after your cardio workout (exactly) Too soon and you cut into that automatic-hour when your body is still burning fat but any later and your body will start to starve and try to hold onto your fat. For fat loss you can use whey protein as a full-meal replacement (hey, you are supposed to be eating 5-6 meals after all remember) but only later in the day (you still should eat REAL food or else when you start eating real food again your body wont know what to do) or to replace any high-carb food in the morning (like toast).
5. How much - Most say "serving size: 2 scoops" but then you realize 2 scoops would be 300 calories and 65 grams of protein! Obviously, again I reference YOUR PERSONAL PROTEIN NEEDS but unless you are a big 'ol man or a bodybuilder stick to one scoop! I think a good ratio is 120-160 calories = 20-30 grams of protein and minimal carbs and almost NO sugar if any! Just keep flipping over those tubs and check the nutrient profiles. Educate yourselves! Find a brand you like and yes, you just might "buy what's on sale." ;)
Till' Next time my Perfect 10's, I believe in you (duh),
T xox
2. Two Main Types of whey proteins -
whey concentrate - I look at this as the low end of the Protein Powder cast system but I could be alone in this. This is usually the main/first ingredient in any 'Miracle'/'weightless'/pyramid shake (see my 'kool-aid' blog post' to get the gist of what I'm referring to here or just flip over whatever you have on your counter and check)! All the fat and stuff that was separated from the milk to get the whey out is the concentrate part. This is the worst one for those of you who are lactose sensitive but can be a good source of nutrients because you get some immune-boosting healthy fat and vitamins from the concentrate bit. This usually hits at about an 80% protein mark (low/average) The thing I do like about powders made with concentrate is that it is easiest to find in all-natural/pure/clean varieties and is also a great 'beginner' or "staple" protein. AND why do I like that? Because MOST celebrity/professional 'clean eating' personalities say they only drink "100% All-Natural Whey protein" and they have rocking' bodies! It's all how you use it!
whey isolate - I choose this usually because it strips the fat and "other stuff" from the whey resulting in around 95% pure protein. In other words you get more protein with less calories. So if you are dieting down (or competing) and have to pay attention to your calories/protein grams/carb grams-intake, this is pretty important. Sometimes you only have so many calories left but you have to figure out how to get 30 grams of protein into your system, this protein becomes your go-to! In general it is low carb which is a plus BUT it has to go through a super-chemical process to get to this place of protein awesomeness (so you usually won't be able to pronounce almost anything on the label). These are usually more expensive because of the process they go through.
3. How to Use it - Since Muscle is basically made up of protein and water, it makes sense to consume protein (and water) to keep those muscles fed and growing but you need extreme exercise in order for those muscles to demand this protein. Which leads us to...
4. When to take it - Timing is EVERYTHING!
If your goal is to build muscle you need at least 1-2 gram of protein a day per pound of desired body weight (decide with your trainer based on your goal). Take it immediately following a workout (or at least within 30 minutes). Combine it with a carbohydrate (I make my female clients eat about half a banana) to raise insulin and use the sugar to help shuttle nutrients to repair/build muscles. If your insane protein needs are still not being met, make a shake when you wake up (combine with carb and fat for full meal) and before bed (no carbs needed but you can have a healthy fat if you want). I even use whey protein an hour or two before a workout (because I have a steel gut and like a little energy/protein surge). I am a big believer in getting the MAJORITY of your protein needs met through chicken, fish, lean red meat, and legumes but in order to hit that protein gram goal, sometimes a girl needs a shake! Also a protein shake can be quick and delicious and who doesn't like that?
If your goal is to loose fat you need no more than 0.5 grams per pound of body weight, although more will not hurt you, it's just not necessary. Where you going to put all that extra protein? Take one hour after your cardio workout (exactly) Too soon and you cut into that automatic-hour when your body is still burning fat but any later and your body will start to starve and try to hold onto your fat. For fat loss you can use whey protein as a full-meal replacement (hey, you are supposed to be eating 5-6 meals after all remember) but only later in the day (you still should eat REAL food or else when you start eating real food again your body wont know what to do) or to replace any high-carb food in the morning (like toast).
5. How much - Most say "serving size: 2 scoops" but then you realize 2 scoops would be 300 calories and 65 grams of protein! Obviously, again I reference YOUR PERSONAL PROTEIN NEEDS but unless you are a big 'ol man or a bodybuilder stick to one scoop! I think a good ratio is 120-160 calories = 20-30 grams of protein and minimal carbs and almost NO sugar if any! Just keep flipping over those tubs and check the nutrient profiles. Educate yourselves! Find a brand you like and yes, you just might "buy what's on sale." ;)
Till' Next time my Perfect 10's, I believe in you (duh),
T xox
No comments:
Post a Comment