Carbohydrates provide the body with energy to maintain everyday functions like walking, talking and breathing as well as the energy needed to exercise. Post Workout Supplements Review. Our parents and grandparents ate a normal diet with organic protein from animals, eggs , vegetables , fruits and so on. Ingredient Safety 63 inactive ingredients and active ingredients were identified in at least one protein supplement analyzed. I will definitely be throwing away all the other crap I've been using and buying this again. CC picture by Andy Perkins, 3:
It is the evolutional principle of mammalian milk to promote growth and support anabolic conditions for the neonate during the nursing period. Nuclear FoxO1 deficiency has been linked to all major factors of acne pathogenesis, i. The elimination of the whey protein-based insulinotropic mechanisms of milk will be the most important future challenge for nutrition research.
Both, restriction of milk consumption or generation of less insulinotropic milk will have an enormous impact on the prevention of epidemic western diseases like obesity, diabetes mellitus, cancer, neurodegenerative diseases and acne. The fact that the consumption of whey protein can cause acne vulgaris strongly suggests to me that whey protein elicits some harmful effects on our general health and physiology.
As mentioned, contrary to what a lot of people believe, the development of acne vulgaris is not just a natural part of growing up, but rather a manifestation of an evolutionary mismatch between the Western lifestyle and our ancient genetic make-up. As highlighted in the quote above, whey protein-based products contribute to elevations of postprandial insulin and basal insulin-like growth factor-I IGF-I plasma levels. A highly concentrated source of globular proteins isolated from the liquid material created after milk has been curdled and strained was clearly not a part of ancestral human diets.
Rather, we evolved to eat foods that elicit a low-moderate insulin response e. Pedro Bastos, an expert on the role of dairy consumption in human health, had to say about the matter:. We suspect that whey protein could be detrimental long term, as hyperinsulinemia can down-regulate the insulin receptor and lead to insulin resistance.
But to be completely sure, we would need intervention studies with whey protein with a relatively long duration in people genetically prone to insulin resistance, or who are in fact insulin resistant.
This point is obviously not a concern to those who buy whey protein supplements of a well-renowned, trusted brand. This is problematic, as the supplement industry is poorly controlled, and some protein powders contain metals and other ingredients that lack safety data.
The study showed that of the 15 protein supplements tested, three contained very worrisome levels of heavy metals. Three daily servings of any of these three supplements could result in daily exposure to arsenic, cadmium, or lead exceeding the limits proposed by the U.
Pharmacopeial Convention USP One of the many reasons I recommend that people get their protein from meat, seafood, or eggs, as opposed to whey protein supplements, is that I consider these foods to have a superior nutrient profile.
Protein-rich whole foods have a lower protein density than whey protein powders, but contrary to what some people think, this is probably a good thing, at least from a health standpoint As pointed out throughout this article.
Rather, the proteins found in meat, fish, and eggs i. Differences related to the amino acid sequence and composition of the proteins we eat could be important in terms of health and longevity. Moreover, whey protein may contain some potentially problematic hormones. Cordain has discussed in a previous edition of this newsletter.
These are some of the possible mechanisms for which there is repeated epidemiological evidence associating milk consumption with some cancers — especially Prostate Cancer. We know that these hormones are present in milk and — in the case of BTC [Betacellulin] — it is present in whey too. Nevertheless, the real content of all these hormones in commercial milk-derived products is an open question that deserves proper and urgent study.
Finally, if you have an auto-immune disease or allergy to Beta Lacto Globulin protein that exists in bovine milk, but nonexistent in human milk I would stay away from whey. Some peptides from this protein have structural homology with peptides from our own tissues, and BSA has been implicated in Multiple Sclerosis, Rheumatoid Arthritis and Type 1 Diabetes. In conclusion, I would follow the evolutionary template until all these issues are resolved.
Therefore, given the potential health hazards of milk that science is revealing, I would use another protein source. How did these ideas about pre- and post-workout protein consumption get so ingrained in the fitness community? Most of us have probably heard or read about the scientifically proven effects of consuming fast-absorbable protein or branched-chain amino acids within about 30 minutes after training, and on a superficial level it does seem to make sense that consuming protein in and around a training session could help you build more muscle and strength.
Getting enough protein into your body is clearly essential if you want to maximize muscle growth and strength gains, but does it really make a difference whether you get some of these essential building blocks into your body directly after training or not? Studies on protein timing show mixed results 21 , 22 , 23 , However, if we take a closer look at most of these studies we find that they have several methodological shortcomings that limit their usefulness. Since a higher protein intake is associated with increased hypertrophy up to a certain point , this unmatched protein consumption in the treatment and control group will have a significant impact on the results.
Another problem is that most of the studies in this area have looked at the effects of a post-workout protein shake versus no intake of protein post-workout. However, if protein supplementation had been compared to the consumption of the same amount of protein from meat, it may be that meat-protein would have provided superior hypertropy-related effects. A meta-analysis investigating the effects of protein timing on hypertrophy and muscle strength concluded the following: In summary, total protein intake matters a lot more than protein timing in and around a workout.
Several studies and review papers have shown that artificial sweeteners may encourage sugar cravings and sugar dependence, interfere with learned responses that normally contribute to glucose and energy homeostasis, and contribute to weight gain 26 , 27 , 28 , Moreover, recent research shows that non-caloric artificial sweeteners can induce glucose intolerance by altering the gut microbiota 30 , Actually, I would go as far as to say that most dietary supplements do more harm than good.
For example, multivitamin supplements, which most people consider to be completely harmless, may interfere with quorom sensing in gut biofilms, cause nutritional imbalances, and increase chronic disease morbidity and mortality 32 , Another supplement that can provide benefits is probiotics. Also, some groups of people e. Our diet is composed of millions of substances that are part of a biological network.
There is a connection between the various nutrients in these systems. In other words, there is a balance and an interaction that is part of a living organism. This balance can be found in the reconstruction of our Paleolithic diet… Rather, we have to look at the bigger picture, and we have to know how to interpret the findings correctly.
Perhaps most importantly, we have to use the evolutionary template as our guide when we decipher scientific results. However, I always try to remember to look at the bigger picture of things. This is not to say that no one should use whey protein supplements. As I will point out below, I do think some groups of people may benefit from using whey supplements. So far, you may have gotten the impression that everyone should stay away from protein supplements.
If everyone was perfectly healthy and made healthy eating and preparation of food a priority in their life, this may have been true. Certain groups of people, such as the ones mentioned below, may benefit from using whey protein supplements.
However, if you can, you should stay away from supplements and get all of your protein from real food. CC picture by Andy Perkins, 3: CC picture by Wellcome Images, 4: CC picture by Mike Jones, 5: CC picture by Dylan, 7: CC picture by Peter Tanner, 8: CC picture by Sandstein, CC picture by Steve Snodgrass, CC picture by da Holzmlchl.
Eirik Garnas is the creator and owner of Darwinian-Medicine. His longstanding interest in nutrition, medicine, and health, topics he has spent a significant amount of time reading up on, was spurred by his desire to enhance his athletic performance and physique and overcome various health problems that had come to dominate many aspects of his life.
Eirik is formally trained as a nutritionist and holds a bachelor's degree in Public Nutrition and a master's degree in Clinical Nutrition. Additionally, he is a science writer, health coach, and personal trainer schooled at the Norwegian School of Sport Sciences.
Over the past decade, Eirik has also written for a variety of health and fitness magazines and websites. You can read more about Eirik here , contact him here , and book a Skype consultation with him here. My recommendation is to steer clear of protein supplements altogether. Many of the things I touch on in this article also apply to other types of protein supplements, including plant-based products.
Many of the things I talk about in the article also apply to plant-based protein supplements. Protein supplements are a novel addition to the human diet. Erik, 2 months ago i discovered Anthony William and his 3 books: Life-Changing Foods, Medical Medium: Heavy metals would never be approved in America, and I can personally tell you whey protein, and protein bar supplements, will help you lose wight and gain muscle, if used the right way.
Mix in eggs, and egg whites, low fat milk, and bacon, any other decent sources of protein, there are many, and I can assure you, you will lose fat, and gain muscle. Protein shakes will absorb faster than regular protein, and are perfect to take within 30 minutes after a workout, for max gains. While i agree with both sides i do have to say that these protein supplements are 1 not FDA regulated so the makers can put whatever they want in them and 2 the USA does in fact approve many things with heavy metals in them, just look at vaccines.
I cringe when I hear the 1g of protein per pound of body weight recommendation. At 24 I worked out consistently for 3 months straight, no supplements. As a poor college student, I ate oatmeal,spaghetti, rice, occasional tuna and some milk and hardly no fast food.
In 3 months, I gained 15 lbs, to and I got leaner at the same time. It was a total body workout, 1 set, at least 8 reps. I was done in min. You may also not agree that the Earth is not a perfect sphere. It clearly says that 1 gram for every pound is just about right if you exercise according to research. Who cares what your personal feeling about it is. It is not a piece of literature. Hello there, i think hempseed protein is best beside all protein containing foods incl. Supplements, including whey protein, are a multi-billion-dollar business.
As any produce farmer knows, his livelihood depends on preventing his land from becoming depleted. Even so, real food is always better than something put together in a lab. Actually, science is pretty accurate. You are being too suspicious… Protein is actually important. So some supplements are both lucrative and helpful to a healthy body.
Yes, nature is best, but for some people maybe not. I am not hospitalized, but have severe pancreatitis, and maybe whey hidrolysate is my best protein source. I do supplement with protein powder upon occasion but generally bring some hard boiled eggs, cold piece of chicken, etc. The trainer I had at the time was encouraging me to get 1. This seemed excessive to me even then. Even the ladies joining a 45 minute Zumba or Pilates type class often supplement with protein powder.
I used to supplement quite a bit until a naturopath pointed out that I could be disrupting the natural chemical balance of my body, to say nothing of spending a lot of money needlessly. Now the only supplements I regularly use are mag.
Otherwise, I rely on a healthful, mostly-Paleo diet. I think we all have to find what works best for us. You hit the nail on the head here. My dad and his friends were all into protein powders and junk like that when I was a kid over 60 years ago. Even then, at the age of 4 my instincts told me that was bunkum. This post is very timely for me, since I decided to give up the protein powder, to be replaced by 3 eggs for convenience, hard boiled.
This change came as a result of our last exchange on the blog, and now this post and one at http: Our parents and grandparents ate a normal diet with organic protein from animals, eggs , vegetables , fruits and so on. My grandma died when she was 94, of old age. I suggest to go back to basic and eat organic food. Logic says that we should demonstrate that a novel food is harmless, not all the other way around. The evilutionary template is the guide of logic based on how nature is supposed to work.
I myself, being passionate about weight training, used to take whey supplements, but as soon as I became aware of the evolutionary approach, I got rid of all the industrial stuff. I think you touch on something very important here Alessio. Not based on some hard facts like you present, more a feeling. However as a powerlifter aiming at getting a larger amount of protein than average person, I need to find other ways to consume it.
What do you think of drinking an all natural supplement that contains only essential amino acids? I am using one now that contains following: In other words, my recommendation is to avoid those as well.
Being a former gym junkie, I know it can be difficult to get enough protein from real food if you strength train heavy several times per week. It just takes a bit more effort in terms of food planning and preparation.
They are myths…you can achieve the right intake for muscle gain eating only real food. Also, cyclization of protein intake can help you to increase muscolar protein synthesis.
I agree with you Alessio. Personally I use amino acids just because of failing to organize my diet better, the combination of training hard, working and other aspects of life that consumes time makes it easy to cling to supplements. The optimal would be to eat good healthy food only, however my question is what if you fail to do so? Is it better to train hard, eat not so perfect and add some amino acids or train hard, eat not so perfect and skip the amino acids?
BCAA and creatine really work until you manage to substitute them with a grassfed burger for example. The point for me is this: For me they still are far safer and healthier than eating cereal grains for example, and with a heavy grain diet it may take years before you develop some issue or disease.
There are also many athletes and bodybuilders that have been using them for decades and are still healthy and well shaped, and for many, despite some alleged use of anabolic steroids, they are still healthier than most all grain based dieters. I think that there are some good compromises and if truth was apparently black or white, there would be no need of blog, books, discussions etc.
May I ask what kind of diet you follow? Also what amount of protein in gram per kg bodymass do you consume? I also eat some amount of tubers to recover muscolar glycogen. In nature hunter gatherers are lean but lack of the hypertrophy of bodybuilders. Thus If you seek for sarcoplasmatic hypertrophy which needs to be stimulated by the temporary depletion of glycogen through a partial lactacid exercise, you need to overcompensate with carbs.
The carb intake is to be adjusted according to your genetics and how much glycogen you have to recover, the key is finding what works for you starting from low and increase.
The good quantity is the minimum quantity that makes you feel good and well shaped remaining lean. But for example one of my friends goes well with less…and sometimes I skip meals or I do some cyclization may work. Adjusting meet, veggies and some safe starches according with personal goals, health, genetics heritage is the best template in my opinion.
Seems like you have find a nice diet plan that works for you. Someday I might have the time to experiment with this myself. It takes time and a analytical sence to figure out what works better and worse for oneself. As you mention genetics are a big key factor so probably there is not a single work for all type of diet.
Thus, the suggestion that I could try to give may be: Hi Eirik and thanks for your answer. Could you please point towards the article you mention about protein amount. I have a love hate relationship towards high amount protein consumption. About the amino acids I thought it was a more natural option than going for the whey protein, however after reading your answer I may have to reevaluate that thought. As to the whole Whey Protein thing, it was interesting to observe my own thoughts during reading.
But as I finished the article I had to admit to myself that good points were made and even that I never seriously strength trained without taking these supps. We advocates of the evolutionary approach are too often misunderstood. Evolutionary clues are powerful tools to investigate and interestingly any time we steer out from what we evolved to we have issues confirmed by research. Whey proteins are not real food, not alive, they are an isolated compund added with othet isolated molecules.
Thanks to the food sinergy theory and according to many hints coming from research we can observe that any time we break the sinergy of molecules that work together inside real food, we go toward issues because they interact poorly with our genes and activate poor epigenetic patterns leading to problems. As Paul Chek says: I went onto Dr. From several of his comments I came away with: People mainly have health issues because the gut flora is not adapted to their diet, not because their diet is inherently unhealthy.
I agree that relying solely on whole foods would be the superior option. Then again meeting daily protein requirements even if not the exaggerated ones is key for strength training. And the matter of the fact is: Nothing beats self-experimentation and deciding on an individual basis taking into account all relevant factors involved. This is the scientific method based on the Newtonian model of the universe. And after all this is a scientific blog still insightful and helpful. Thanks for bringing up these good points!
On a site note: These things are quite funny when you put them into perspective. People are doing surprisingly well on even the crappiest of diets. Nature is much more complex than we imagine, every time we challenge the rules are smack down hard, caution is always required.
What about Raw Organic Whey protein? Would that be great? You can stop when your build up, it take what, a some month, not that much, and that you can do without the protein supp, no?
Quick tips to make sure you meet your protein needs: What about people like me with. Not meat, eggs,and some fish with high cholesterol. I read your post and understood it but I have only one question.. So please tell me any diet plan to get enough protein naturally..
Btw I was taking honey, almonds, a glass of milk as pre workout and same things plus 3 banana as post workout,. I have read that general protein requirement for male is 56g and for female is 48g per day. I am not sure why you need g. There are people using the product that are having astounding results, including myself. There are athletes who have been empowered by this product and have won gold, silver and bronze medals at the Olympic games Not only athletes, these products have been used by NASA astronauts and there are millions of users.
To see the difference for yourself check here: I really wonder how much protein in the diet is either too much or too little. By logic, hunters would have a a very rich protein diet. Was it bad for them? Probably we will never be able to know, unfortunately. However, if at present, human beings exist, and are descendants of those ancient hunters, it means that at least those hunters were able to survive and reproduce with a protein-rich diet.
Therefore the question is more like: How a high protein diet exactly affects health in humans? That remains unclear, and investigation is needed. But my problem is that i get upset when i eat so late. I want something that provides good protein but is easily digested. You should do what I do and sip on one scoop of unflavored, unsweetened muscle beast grass fed whey protein combined with flavored creatine.
It is done by the end of my workout. Also be aware that it is carbs that put on mass with an acceptable amount of protein. I chose this number based on an article that debunked the whole grams per pound mith. You see any excess protein you need is converted to carbs anyway up until you reach max glucose storage and then all else is converted to fat. Why would spend extra money on protein when I could eat enough for my body and ingest the rest from carbs.
Then raise or lower percent of carbs based on whether you want to loose or gain mass. When you gain or loose weight, some will be fat and some will be muscle that is an unavoidable fact of life. The key is to workout hard so that you can minimize the amount of muscle lost or fat gained depending on your goal.
Here is the protein study. First of all whosoever is regular user of suppliments will have to pay for it in future. Acne , kidney function or liver function , cardiovascular any type of effect they will face at any age. Many fitness gurus are also emerging any promoting suppliments. There should be people like Eirik , who can guide and motivate people for real health and fitness.
Japaneses have longest life span on earth. Average age is more than any other country. Minimum lifestyle realted disease. And they consume least suppliments. There diet is natural food no supplimentation. I have to use whey protein, because my high cholesterol, meat eggs and some fish are high in cholesterol.
First of all, Dietary colesterol has little to do with blood colesterol, which is mostly endogenous. These are the real culprits to blame, not meat. I struggled to get through your very biased and misinformed opinionated blog post. Whey protein was not looked at in an isolated state generic whey protein shake powder versus ONLY grass fed whey protein from non-hybrid cows, fed non-gmo grasses and NO other ingredients. Additives to these protein sources can greatly negatively impact the absorbability of these proteins and create intestinal distress, blood problems, malnutrition etc the source of reported problems in some studies.
Half hearted biased self selected to concur with your own opinion despite contrary evidence or disproven studies reasoning and research is just awful to come across like this.
Of course such misinforming topics are good for making someone go out and research the real truth for themselves. Dude who ever said protein shakes are healthy and that people think it is a replacement for good food? If people really think that then let them, they are fools. Most people i know that use protein powder take it because it convenient and works for muscle recovery and building muscle. And if people think its safe to take day in day out indefinitely, then let them.
I prefer food but im not very orgsnised and powder gets me the extra calories. Youve written a virtual thesis on the premise that people tske it as a healthy alternative…whst people?
Maybe stupid Americans but thats about it. The biggest thing people have to understand is protein powders are just supplements. He not only drinks whey powder every evening but eats a lot of steak, boiled eggs and chicken to increase the protein intake. I am not even sure how much of protein he gets to his body daily like that. Pantothenic Acid as D-Calcium Pantothenate. Creatine Monohydrate as Creapure.
Mix each scoop with mL of water and consume minutes before training. Start with 1 scoop or less to assess your tolerance. Keep in cool dry place out of direct sunlight. This product is not a sole source of nutrition and should be used in conjunction with an appropriate physical training or exercise programme.
Not suitable for children under 15 years of age or pregnant women. Should only be used under medical or dietetic supervision. Users should seek medical advice prior to beginning any supplementation program. This especially applies to individuals taking prescription medication or those with pre-existing medical conditions.
Keep out of reach of children. This website, and the images, text and tables on it are subject to copyright under the Australian Copyright Act Cth , as well as under the copyright law of other countries by virtue of worldwide treaties, belonging to MrSupplement. Good flavour, mixes well. Good consistent boost through my workout without any crash later on or even worse, midworkout. Excellent flavour, mixes well. I highly reccomend this as it has a nice consistent boost without the crash afterwards.
This is my second pre workout ever so far and it has been pretty good I love all things O. Great pump and focus. Four stars as I've only used it a few times. I use it on those days I feel I don't have the energy and it seems to keep me pushing through. I skip my creatine does that day as it has some. Optimum is a great for pre workout, it gives me plenty of energy and has increased my stamina in the gym.
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The flavours one of the highlights though for me. I've tried Optimum Platinum pre and definitely like this one better. Works a treat in terms of pump etc and mixes easily. Let me start with YES! Loved this Pre, i hate feeling like needles are bursting out of my skin, this is just a great and clean boost in energy!
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At this price it's hard to beat. From a performance perspective though the results are 3 stars out of 5. It could be a little stronger for my liking yet still does the job.