Protein powder diet benefits
The following are 6 reasons why I decided to give up using protein powder, and why you should consider it too. Protein still remains a useful tool for shuttling nutrition to your muscles to begin rebuilding them post-workout. And if I need a dictionary to pronounce it. Although my morning protein shakes kept me feeling physically full in the past (not hungry)- I was starving mentally. I still have half a bag of whey protein sitting in my pantry. drink. I sometimes substitute my protein shakes with fruits, spinach (or kale), and plain greek yogurt. Also, I did not state to eat lots of meat and eggs, although there is nothing wrong with these foods. They just provide a mindless way to cut calories in the long run. And I, more often than not, hate the ingredient list. Yes, unfortunately protein powder is one of those topics that makes people feel under attack. There is nothing wrong with Whey Protein or Raw Proteins if you take them to supplement and in conjunction with other natural protein foods that may not be enough in your diet. I did at one point consider taking Whey protein but you have taken away any lingering thoughts on doing so. I was a user of whey protein, which comes from dairy. I find protein shakes balance my blood sugar and reduce hunger. Let me be clear that I have yet to find solid evidence that plain protein powder is unhealthy. Plus, the whey was causes issues with my blood sugar levels. Quit telling me to go research something that I already have. With all this information out there, people are still obese. To sweeten, add desired amount of stevia or sugar. For every study you show me, I can match you one. Protein has an effect on insulin levels and blood sugar too, and the rapid digestion of whey affects them. So then I started to think about ways to cut the lentil flavor, but still add protein—enter steel cut oats and brown rice. A little more than a year ago I saddled back up and was determined to lose the weight. When left with little time to eat and the choice is between a candy bar or a protein shake, of course a protein shake is better. At first, I tried just straight ground dried lentils. People were absolutely not as busy a century ago as they are today. Detrimental, by definition, is to cause harm, and protein supplementation can and will cause harm. I decided it was in my best interest to eat vs. I feel that our society (especially America) needs to get back to the basics. No one is blaming the food industry, Michael. I did not know this when I wrote this post and I no longer recommend doing this method for making protein powder. They are heavily marketed and sold by many, which means people will be passionate about them and defend them to the death. As you pointed out, protein powder is processed. I have no problem meeting my requirements eating whole foods. It was used for my post-workout shake to jump start recovery and protein synthesis. I knew all these things and still used it because it was convenient. Tons of protein, yes, but also tons of lentil-y flavor. What frustrates me is when reading articles (not yours specifically) and getting advice and then down the road, hearing something different. Studies are great, but the parameters surrounding each study are different and can be manipulated to prove a point. Not only does this give me more nutrients, but it keeps me more satiated. I have already started going back into the archives to edit old posts, but with over 400 articles, it will take time. Then use it to fortify an already healthy meal, such as adding it to a smoothie filled with frozen fruit and spinach. I did not know this when I wrote this post and I no longer recommend doing this method for making protein powder. Overall quite an improvement my total went down 50 points (200 to 150) and HDL rose by 6 points (I have genetically low HDL so seeing a improvement was quite impressive). Hi Tony, thank you for this article, my trainer does not like protein powders and gets fed up with me on the odd occasion that I use it (a pea protein powder as I am lactose intolerant). I also feel better physically, as I have a slight dairy intolerance. Most Protein Powder is Full of Artificial Ingredients. While protein supplementation is not necessary given adequate protein consumption through whole foods, it is not detrimental to ones health. People like to justify things for themselves instead of accepting the truth. Also what about egg whites from the store in a carton. One thing I do eat more than is advocated is meat as I limited choices with things such as beans and legumes etc. I generally workout 3 to 4 times a week and eat two sense able meals a day to maintain weight and lose fat at the sane time. Protein powders should only be taken once a day. Is it the whole hemp plant, or is it refined. It can be done once a day if one has to lead a fast lifestyle. I also used it in other foods to fortify their protein content. Hi Yvette, just start on Google and type in your question. Your body wants whole foods, and it wants a balance of it. I get that correlation does not equal causation, but these things have been researched extensively so that we know for sure it is an actual cause. Referring to farm work, the women and younger children had all the meals prepared as they were inside the home while the older children and men did field work. My question for you is, what can I supplement my diet with if not consuming whey protein powder. How many other things am I going to read and then there will be another article down the road that tells me to do the opposite. Thanks for having the courage to go against the norm:). You also state to eat lots of meat and eggs which of course is not very good for your arteries or cholesterol. Especially love the part about the open truth of why we have such a high incidence of obesity. Needless to say, the extra money in my pocket makes me happy. That extra money is now going towards having fun or improving the quality of my nutrition by adding more veggies to my diet. 8 grams per pound of body mass. Pick a meal frequency that fits into your lifestyle and then cook in bulk so that you only have to reheat and eat. I have just enrolled in a fitness and nutrition course and am bettering myself every day. But, reheating food more than once every day is bad. Hi Serena, it sounds like we share the same nutrition philosophies. To sweeten, add desired amount of stevia or sugar. When you refine a product you leave behind much of the nutrition. It actually confirms what I have thought all along. I did read that on this particular brand, but the container says whole food, it contains 8 grams of fiber, 9 grams of carbs, iron, potassium etc. That will give you a great primer on Wikipedia. I firmly believe that more obesity is caused by what is in the food (meaning processed) than by lack of exercise. I try not to think too much about it anymore. I live in a place with a high homeless population and I know many who would be grateful for the gift. Let me know if you guys try it out with any other ratios, flavors or ingredients. Protein powder use has been ingrained in my brain for my entire fitness life. You basically snack on healthy foods throughout the day to maintain balance in protein comsumption. My mistake on this one though, this particular one is NOT raw, but the one I usually get is. I am sorry, but much of what you wrote is scientifically incorrect. Being honest and up front about my decisions is more important. As we learn more we have the ability to make better decisions. Those are a couple of questions people should be asking themselves. Just eat whole foods, be active, and live your life. However, a little planning could have you eating a solid meal. So, it cannot spike your blood sugar levels. People Were Building Quality Muscle Long Before Protein Powder. In addition, the amount of nutrients in a food is always relevant. Greek yogurt has a good amount of protein. The reason you see so many fingers pointed at different and new things is because there are many things that contribute to obesity. You can get the same thing cheaper elsewhere. I think we need to stop trying to place blame on the food industry for our health. There is not single food item that caused an obesity epidemic. Everyday we see another story that blames a restaurant, company, food, etc. I have this theory that what you eat the most of, your body will get good at generating energy from it, so I have always wanted to get away from protein as a primary energy source. I can definitely see the arguments about the additives etc. The ingredients say 100% certified organic hemp protein, which means they stripped the protein content from the hemp plant. I need something quick in the morning after workout and before work. I drink a protein shake to get protein and nothing but protein. I certainly agree that we should be eliminating as many processed foods as possible, but I do believe a serving of whey per day has its place when trying to get protein intake up without the associated fat of other animal products. And your metabolism is much faster post workout, and protein is nutrition so your body shuttles any nutrition through your body at that time. You really need to build a relationship with someone before you can trust their opinion. Eat like you would eat at any other time of the day. If it were 100% organic hemp, I would think differently. The protein content of the whey should prevent blood sugar spikes, along with the fibre in the oats and berries. You appear to be attempting to justify protein powder for yourself when all logic points at it being bad. One day, people will realise that ingestion of sugar is not the only way to spike BGLs.
I ended up with just shy of two cups total of protein powder. My husband and I love us some protein shakes, so I am going to send him a link to this as he loves to make stuff from scratch, too. Note that this is not all that I eat at each meal. And when in doubt, whole foods should always be your primary choice if given the option. For one, your body only uses the amount of protein it needs, and a typical American gets that amount in one meal for the entire day. So please, PLEASE read up on this and make your own decision before making this protein powder. In the meantime, feel good knowing that you are using a powder that is additive free and one of the best for your health. I blend oatmeal (first, it grinds better) THEN add, spinach, frozen berries and some cinnamon. This last go around for me with diet I have started to eat more fat, I have a theory that what you eat the most of your body will adapt to burn that as fuel the best. If you want to continue using powder consider use it sparingly on an as-needed basis. Solid food adds fiber and bulk to your meal so that you can feel satisfied longer on fewer calories. Having said that portion sizes are not large. Last, the fact that we are less active these days is an argument against additional protein supplementation. However, would you alter your advice at all for a vegetarian. But I have noticed that most of these delicious shakes come with added artificial flavors and sweeteners. To sweeten, add desired amount of stevia or sugar. I love that it helps make my daily smoothie more filling and meal-like. This was the main reason I decided to give it up. They are no different than other powders when it comes to my 6 reasons listed in the article. Those who have already fit body may not be affected that much. Really, that is what it all boils down to for me. I can, however, assume that you need to do more research on the subject before offering false information on nutrition. For example, proFIT by It Works is nothing like what is mentioned above. In the meantime, whole foods will always beat protein powder when it comes to providing a broad range of nutrients. Dosage is a main reason some studies can be discredited. I actually spent a lot less than many people do on protein powder. And, of course, you can play with the ratios to up the protein even more (more lentils) and reduce the carbs (less steel cut oats and rice). JoeADB where do you get that meat and eggs are bad. For starters, just because a protein powder may be made from whey does NOT mean that it spikes your blood sugar levels. I feel that a strict diet along with protein powders is the way to go. Eating huge amounts of protein will most likely make your body want to burn protein preferentially (at least more preferential then non high protein consumers), I have decided to try to move this to fat. Till that time, it is better to listen to the body. I too believe that the best way to get what you need is via whole foods. In addition, consider purchasing plain unflavored powder where protein is the only ingredient. Have a whole food meal that contains carbohydrates and protein. A piece of bread, a tbs of rice, some pasta etc. However I have friends and clients who do. I debated writing this article for the longest time, as I actually make good money recommending the powder I use. Hi Krys, do you have a link to the product. All of your articles are so nutrition minded, true nutrition and health- not fad based. Those meals provided them with all the protein, healthy fats, unrefined carbs, and nutrients needed to build the muscle they wanted. Also, combining only compatible foods in each meal is important, like no fruits with protein-rich meal. It sounds like you eat dairy, so you can also make your shakes with greek yogurt. I think we work more on cycles of weeks or perhaps months, rather then day to day unless your in an extreme deficiency of something. Here are 10 ways to keep your insulin levels under control for better fat loss. I feel better in doing this, more energy etc. However I am far removed from my previous protein abundance. Hopefully, no one is eating a diet exclusively of protein supplements. For example, there is always the convenience factor. As I cannot cope with the chemicals in processed food I have eaten very little of it for years. You could also try other protein-tastic add-ins, like dried soybeans or dired black beans. The spike comes from the rapid digestion of whey. Hey, I have been taking different types of Whey Proteins, Raw Proteins for the last 4 years and felt great. for causing obesity. There are too many things that keep us connected and tied to outside activities. I feel the same about all powers Jennifer. But, still freshly cooked and unprocessed food is much better. Indeed you are right about most proteins that are processed but not all proteins are processed. I am not tracking macros but again I am choosing fattier meats as well as adding in things like coconut oil, avocado, and fatty fish. However, the powders that add in a bunch of artificial ingredients are no doubt unhealthy, especially when consumed in large amounts on a daily basis. And I have a coffee grinder that does a dang good job of turning things into powder. I also have oatmeal, rolled oats, and then snack on almonds later in the morning. They were still able to build great physiques. Up until about a year ago, I used protein powder on a daily basis to supplement my intake. Steak and eggs, and meat and potatoes were staples in their diets. Will just go back to getting my nutrients through foods. People are just as busy a century ago if not more than today. I knew protein was not great because of all the processing it goes through but I never thought about how it can spike insulin. Look at the ingredients on the label, and you will see that it is heavily fortified. However, processed foods containing artificial ingredients are a (if not the leading cause) of health issues in this world. 100 calories from protein powder and 100 calories from lean meat are completely different. You have your raw protein powders that are natural and not processed as well. A vitamin pill is not the same as getting the nutrients from whole foods. One is processed and void of nutrients, while the other is packed with them. They are quick to cook with some veggies and salsa. To sweeten, add desired amount of stevia or sugar. I have to admit I still do take in some protein powder, it even has BCAA in it, mostly post workout which is the least damaging time to take it I think, but perhaps not great long term. It can be hard to get convenient lean protein, especially when out and about. I think variety is also needed so what is perfect for today may be totally wrong a month from now. I worked a little bit on the ratio, and soon enough, I had a nice protein-packed powder that just was pretty much flavorless in a smoothie. Not only that, but we are still learning about nutrition, and I have a feeling that we are going to discover more about our food and about how all the parts of the food work together in harmony to assimilate its vitamins and minerals. I just always have lentils kicking around, so it was a good fit for our lifestyle. This article essentially cuts off the hand that feeds me. Whey is a quick digesting protein, and I used it for this property. The rest of the foods you listed look good. I ate between. Try either adding some healthy fats or carbohydrates to your meal and see if that improves your cravings. It worked in the sense that I hit my protein requirement goals, but using it went against everything I believed in nutrition wise. I get my other nutrients from actual foods. Obviously, some food items will more than others. Unfortunately, these powders make up the majority of the products on the market. I can make the protein bar with a bit of cocoa anyway, and peanut butter. I made my decision and gave you the reasons why. I can feel that overcooked food or a food reheated for too long makes me sluggish and sleepy. There are definitely more natural protein powders out there, but the price is just so restrictively high. Well, after removing protein powder from my diet, I experimented with this myself doing my own body fat and lean body mass measurements. However, I stopped using powder for the 6 reasons I listed in the article. 6-. There is virtually no satiety from drinking ones calories. If you are able to get sufficient protein from whole foods, then protein supplementation is not necessary. We are causing so many unnecessary health issues by putting chemicals in our body that we were not intended to process. They are boring to read, but they are the truth. I only use it when I am not able to eat anything else, having a problem with many foods, or lack time. But then it hit me, hey, I have stuff that has protein in it in my pantry. Have you considered just using milk in your shake instead. That means if you are using powder every day you are making it a daily habit to put artificial chemicals into your body. My hemp protein has one ingredient, organic hemp seeds ground at low temperature so it remains a raw food. My wife adds some peanut butter to her oatmeal and berries. And no, fortifying protein powder with a bunch of vitamins and special ingredients is not the same, as much as the marketers would like you to believe. I do believe that thinking evolves and changes as we learn more but it can become difficult in trying to decipher (beyond common sense) what is actually good and legitimate advice. But there are a lot of people that you will never convince that their powdered protein can be replaced with whole foods. I am on my own fat loss and fitness journey and one of the first things I learned was that whole foods are the best. So please, PLEASE read up on this and make your own decision before making this protein powder. Read the real scientific research about this on pubmed rather than on fitness websites.
