The take home message is that food and supplements are essential to fulfill a optimal nutrient intake including the required level of protein intake particularly if you were not born a master chef! Do not make the fatal mistake of thinking protein powders can take the place of a solid training and nutrition program. I get this question emailed to me almost everyday.
I just showed how it 'works' as a supplement to help you hit your supplemental protein mark but you are probably still wondering, "Yeah, but is protein powder going to help me get muscular or is it a scam? You are fully aware that protein is composed of building blocks called amino acids which performs a variety of functions in the body such as build and maintain healthy muscles when combined with diet and exercise.
However, not all protein powder are created equal and it's important to note that not all protein powders are as healthy as they claim to be. Unfortunately, most protein powders are loaded with problematic ingredients such as artificial colours, fructose, saccharin and aspartame. Look for a protein powder with natural ingredients rather than products that are sweetened with chemicals and made with ingredients that are certainly not going to create an environment for muscle growth and fat burning. You are compromising your healthy once you introduce low quality refined and processed carbs that could include brown rice syrup, sucrose or fructose into your shakes.
Do your due diligence and ensure the nutrition company is truly committed to optimal health. Unfortunately supplement manufacturers will continue to meet the demands of bodybuilding consumers with unknown crappy products because we buy it and it is cheaper for them to create. Do your homework by seeking out unbiased reviews, investigating the companies history, and reputation. And then make a decision and take responsibility!
In the past one of my criteria for a healthy protein product was that it was great tasting and that it should mix easily. Most protein powders mix quite easily, even with a spoon, however I was disappointed to discover that taste will inevitably be sacrificed for a safe and healthy product. I can live with this. You see, once a product is removed of all artificial chemical sweeteners such as aspartame or sucralose, and simple sugars it is left almost tasteless and sometimes even gross. A better question would be, "How much pure protein do I need to achieve my goals?
Protein is an extremely important macronutrient and should be eaten frequently throughout the day. I recommend at least 1 to 1. I recommend that protein powder be used primarily for your pre-workout, workout and post-workout shake. This is when liquid food is more advantageous over whole food since it has a faster absorption rate.
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I do not recommend protein powder be used for meal replacements for more than two meals. Here is what a typical day might look like:. Before deciding which protein powder is necessary, here is a short protein primer to help you make sense of the thousands of different protein powders from which to choose:. Whey is acknowledged for its superior amino acid profile, high cysteine content, fast digestion, and mixture of peptides.
Since it is very quickly digested the best time to consume it is before your workout, during your workout or immediately after your workout.
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These would be considered the phase-in the day where you need energy the most and when your body is in anabolic state. Casein is acknowledged for its superior amino acid profile, slow digestion and mixture of peptides. Since casein is slowly digested into your bloodstream, don't use it during workouts or after workouts - you need a fast absorbing protein at these times. Instead, use a casein protein for all other times outside the pre and post workout window.
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Soy Protein is the most controversial of all protein types. While the soy groupies have gone to great lengths to label soy as a super food with magical effects, there is also a good amount of research that suggests soy protein may be contraindicated in many situations.
Because of all the confusion, in my personal opinion, I suggest avoiding soy protein altogether and sticking to the other types listed here. Protein Blends are generally a combination of several types of protein blends such as whey protein concentrate, whey protein isolate, egg protein, casein protein, and soy protein. Why would you want a blend anyway?
You will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein. Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein - use this kind at any time of the day but NOT before a workout or after a workout. Whey hydrolysates also known as hydrolyzed whey protein, and are also called peptides , are powerful proteins that are more quickly absorbed; more so than any other form, since your body prefers peptides to whole proteins.
Hydrolysates are produced through very low heat, low acid and mild enzymatic filtration processes, those highest in the essential and the branched chain amino acids and are potentially the most anabolic for short-term protein synthesis such as the pre-workout and post-workout window. Most whey protein powders that stock the supplement shelves are made up of whey concentrate and mixed in with a small portion of whey isolate. Comparing the two, whey protein isolate is more expensive than whey protein concentrate because it has a higher quality more pure and a higher BV biological value.
Do Protein Powders Really Work And Are They Healthy?
Whey protein isolate contains more protein and less fat and lactose per serving. I spoke to a few men anonymously about this on Grindr. A leading gay lifestyle magazine, Attitude, has just published an entire issue dedicated to body image problems in the gay community. Part of the obsession some gay men have with their appearance definitely comes from seeking validation.
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They look past your sexual orientation. Todd argued that homosexuality is often accompanied by feelings of shame stemming from a lack of acceptance in society. Those feelings can lead to a lack of acceptance for ourselves, which leads to an unhealthy fixation with our appearance. In , the International Journal of Eating Disorders found that gay or bisexual men were three times more likely than straight men to have body image issues. It seems to be the other way around for women, with a study finding that lesbian women reported less body dissatisfaction than heterosexual women.
According to the lesbian blogger Denise Warner, "women are more accepting of body flaws, possibly because they're so aware of the sexism in mainstream media" when it comes to promoting unattainable beauty standards. I came out when I was 15 years old. David compared himself to boys he thought were more attractive than him. David also thinks the LGBT community is judgmental about appearance. They go for two hours in the morning and two in the evening. It definitely affects people negatively. Getty Images. A Grindr user agreed. They decided to make their video — in which they strip naked and talk candidly about their insecurities — after watching a documentary about the pressure women face to conform to media-driven beauty standards.
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