I’m not your physician, nor am I a lawyer. I can barely write beyond a 4th grade level. If you are following me by now, then you’re probably a bit demented. Whatever you do, I’m warning you, the following can only lead to changes in your body and your life.
Changes you may not like. Do you want to buy a whole new wardrobe? Do you want to have the waist line on your jeans bunch up?
I’m not a big conspiracy guy, but I call B/S on a lot of things. That guy who gets a graduate degree in basing your diet off the “food pyramid,” you meet a girl who takes a 3-day intensive course and is “certified” in something, a 300 lb nurse who gives you nutritional advice, a doctor who makes money in an industry that thrives on your physical illnesses, and reading a bunch of crap like this on the internet… Do your own research, test things out for yourself. at the end of the day, what works for somebody else will likely not work for you.
As you Read … Keep in Mind…
Depending on the analysis, the concept that any supplement is going to be the magic pill/powder for you to get that immense edge has built a $14 to $38 BUH, BUH, BILLION … With a “B” … Dollar industry. So, keep in mind – the only thing that will ultimately get you there is YOU.
Supplements are just that… supplements to your diet. If you’re 200 lbs., 5’9 and downing protein shakes twice a day… I’ve got a bridge I’d like to sell you. You’ve got PLENTY of energy around your ass and belly that you should burn before EVER dropping $30 to $50 on anything.
Whey Out There….
As you probably know from meandering the aisles of your local GNC like a lost child, whey protein is perhaps the most popular of the many different protein types on the market. From Whey to Casein, to Hemp to Pea (not sure why… or how…), to “beef” protein (… we’ll get into why beef is in quotes in a later post) …
Whey protein is a type of protein that, together with casein, make up the two types of proteins in milk. 1 It digests rapidly resulting in:
1) an increase in amino acids in the bloodstream
2) a spike in insulin, greater than what casein provides
Quick! I Need a Cow, a Breast-Pump, and some Chocolate!
A coagulant is added to milk. The two proteins separate into curds (casein) and whey.
Whey is the water-soluble portion of milk. 1 PThrow in some sucralose, and done! You have your $50 – $80 jar of Chocolatey goodness.
Remember Little Miss Muffet eating a bowl of straight-up whey and casein…
That’s right! She was the first badass bitch we ever learned about growing up.
BCAAs and using $10 Bills as Toilet Paper
The amount of BCAAs that whey protein contains is much higher than other types of proteins. L-cysteine, abundantly found in whey, has been known to contribute to anti-aging and diabetes in the body.1 Whey protein is also rich in leucine, which is thought to stimulate the cellular development process in protein synthesis.
Since whey is an excellent source of branch chained amino acids,2 unless there is a specific purpose for you to take BCAA’s, you may not need to spend the money. Some people (to include me) will take a high-quality BCAA supplement during an extended fast. I personally will take this once a week during my 24 hours fast.
The evidence for clinical efficacy is not sufficient to make recommendations to specific doses timing of supplementation with whey.2
Stretching the Truth …
Though many companies market Whey as a “fat burning” protein, protein, in general, tends to help the body with this function – this is not exclusive to whey. 1
Given that, keep in mind that everything is a balance. Obviously, you can eat too much protein. Clearly, anything that spikes insulin upward at all will help push glycogen into tissues. To include fat.
You eat too much? You don’t work out enough? You’re gonna get fat. Period.
Consider this …
You just put your body through sheer hell. You just killed it at the gym – a solid leg day… perhaps a few low-rep deadlift sets… You’re tired.
Crap… You forgot your protein sippy cup at home…
Will you wither away?
Will you die?
This whole “I need to take in x grams of protein within y minutes of working out or it was all for nothing!” is complete, utter nonsense. Remember, a multi-BILLION dollar industry was built around these ideas.
A study published by the American Journal of Physiology looked to determine the importance of protein timing in promoting anabolism. Healthy individuals were given 20 grams of whey protein immediately following weight training. Another group was given the same amount but before the exercise.
The results? The anabolic response was increased in both groups regardless of when the protein was taken. A few of the subjects had a significantly higher response when they took the protein supplement before, however, on average the overall response with each group was the same.5
Thoughts so Far?? Let Us Know!!!
Conclusion? Take it for what it’s worth – try before, try during, try after. One thing I’ve realized, and that I will always preach is that one piece in all this is “science”… the another part is voodoo.
Voo-Doo? This I’m sure will piss some people off.
But yes, I’m calling dietary science/nutrition/the study of good health and fitness pseudo-voodoo.
We’re human, therefore, there is not ONE formula that will work for everyone or any one individual. It will always we different. There are SO MANY factors that dictate what works for you. So take general studies, and try different things.
Furthermore, the study showed that ingesting whey 30 to 45 minutes prior to exercise in order to allow for digestion to take place is ideal.
So try 20 minutes one day… Try an hour the next… Try during the next… Try after the workout the next. Try it multiple times, and see what works for you.
While whey does not cause kidney and liver damage, it can exacerbate pre-existing issues.1 If you have a history of kidney disease, stones, liver issues, or you drink like a fish, then use your brain on this one…
One study published in the International Journal of Sports Nutrition and Exercise Metabolism tried to prove that taking protein supplements are equivalent to eating McDonalds Big Macs after a meal.
No, no, no, no, no.
Look, UNLESS you are ordering wholesale quantities of lead-based, brand X protein powder, produced in China and sold off of Alibaba… Just… Don’t.
I don’t think I have ever seen a supplement that contained:
High Fructose Corn Syrup
Sodium Stearoyl Lactylate
diacetyl tartaric acid ester of mono- and diglycerides
Mono and Diglycerides
Monocalcium Phosphate Calcium Propionate
Propylene Glycol Alginate
If your supplements contain this stuff… Click Here, join our mailing list, we will be launching mid-December, and you can get 30% off your first order! Get some real stuff!
There is a lot out there for and against the “calories in/calories out” argument… Any thoughts on this?
Some argue that protein powder is not “natural” to human evolution and digestion. Okay, true, we did not hunt for powder 10,000 years ago… We also didn’t hunt for mustard at Trader Joe’s. We also didn’t lift weights.
The “evolution” argument can get a bit extreme IMWO as seen here, so take it with a grain of salt. You’ll probably be just fine.
Final Thoughts . . .
At the end of the day, it always depends on three things:
Your Body – Will you benefit with a faster-digesting whey protein over a slower casein? Are you a diabetic and want to reduce insulin spikes? Are you trying to cut fat and want to avoid the spikes? When are you taking it? Do you even NEED it? Will you be sitting on the toilet all day?
Your Goals – Do you have well-defined goals? Are your goals written down
? Are you honestly using protein supplements out of necessity or out of novelty (are you taking it because it’s novel or because you understand that you can carry a chicken leg in your pocket?) Do you know how much protein you need?
Your Work Ethic – Think of it this way. Are you working hard enough to “earn” the right to purchase protein supplements?
I want to keep these shorter and sweeter… and More frequent!
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Here are some resources to check out: