Protein Shake

[aprince21]

I need to have a protein shake after my workouts everyday.  I find that I recover faster and am able to get through my intense workout schedule.  Is there any suggestions people have for a protein that is compliant or an equivalent alternative in order to help me get through the day/week?

[Tom Denham]

I find that I recover faster and am ready for my next workout more reliably when I eat a post-workout meal. I eat a can of tuna and a baked sweet potato. You can too. You do NOT need a protein shake. You can do better and you should be doing better during a Whole30. See our meal planning template for more guidance on nutrition around workouts:

 

http://whole30.com/downloads/whole30-meal-planning.pdf

[MeadowLily]

Whey, Soy, Pea protein powders raise blood sugar.  They are engineered industrial foods made in a factory.   How can something that's been heated up and mass produced bring life back into a body.  There's a real nutritional difference between Real Food proteins and vegetables than a dried powder that goes poof in the wind.

 

The other major category of milk protein is whey. Whey is a blend of multiple types of smaller proteins and hormones, including immunoglobulins, insulin, insulin-like growth factor 1 (IGF-1), estrogens, and other growth factors. (Remember, milk is a powerful growth promoter) For this reason, milk is a highly insulinogenic food, which means that the combination of lactose plus whey dairy proteins causes the release of very large amounts of insulin when consumed.

The remarkably large amount of insulin secreted in response to milk and whey proteinintake may prove problematic for those with metabolic syndrome, as in this population, it does not promote a healthy hormonal response. Anyone seeking to improve insulin sensitivity (or avoid becoming insulin resistant) would be best served by avoiding dairy products.

 

 

Common Allergens & Additives

It’s no secret that whey protein is one of most common varieties available. Whey can cause extreme digestive stress in many people (myself included), not to mention it’s usually coming from factory farmed cow’s milk…which is in no way close to nature! Even whey protein from grass-fed animals can be brutally hard on the digestive system. (I’ve personally tried this brand after hearing good things, but it gave me a steady chronic stomach ache for over 24 hours.)

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Soy protein is a far cry from a healthful alternative. Most soy protein powders come from genetically modified crops. Along with whey, isolated soy protein is one of the most difficult ingredients to digest and also creates a very acidic response in the body. Some studies have even found traces of hexane—a byproduct of making gasoline—in soy-based products such as bars, powders, and burgers.

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Other common offenders in protein powders include corn derivatives, sweeteners (including artificial ones which are a HUGE red flag!), synthetic vitamins and minerals (made in a lab as cheaply as possible), and gums like xanthan, guar, and locust bean. All of these additives might make protein powder a little easier on the palate, but they do a number on the digestive system. And what benefits do we get for our health? Zilch.

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Over Processing

Simply put, powdered protein is denatured protein. I don’t care if it’s from a cow, a soybean, a hemp seed, or a grain of rice. Protein powder is a processed food and does not occur naturally in the plant world. Hexane, MSG, heavy metals, and artificial sweeteners aside, I think this fact alone should give us pause before throwing back the protein shakes.

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So what about plant-based protein powders that contain a blend of different proteinsources like brown rice, hemp seed, cranberry, or pea protein? Please don’t hate me when I say this, but I think we’re better off without them. Even the “healthy” and/or organic vegan protein powders on the market  can be a source of digestion disrupters, heavy metals, over-processed ingredients, lab-generated nutrients, and hazardous byproducts that can be seriously damaging when consumed regularly.

[ultrarunnergirl]

The Whole30 asks you to eat only real, whole foods for 30 days. I particularly like cooked chicken or wild canned sardines in water with a little sweet potato. A weekly cookup of several chicken breasts/thighs should give you plenty to pack along with you to the gym.

 

You can do this!

[ladyshanny]

Hey aprince, you've been given lots of good suggestions on workout fueling.  And it may help to know that you aren't the first and certainly won't be the last that makes the transition to real food fuelling.

 

One thing I would ask you to do is look at your statement "I need to have a protein shake after my workouts everyday.".  This is very defined, finite language that doesn't allow any room for experimentation or self assessment or the possibility that, following some self testing, it might not be true.  You might be better off challenging some of your beliefs as you go along.

[Chefif]

I have ditched the protein shake. I used to use it a lot to recover between tough workouts especially when working out 3 hours a day. I am learning to switch to whole proteins like hard boiled eggs, tuna, salmon cakes, etc.