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Calorie Count Blog

Is Protein Powder Good For You?


By +Carolyn Richardson on Feb 23, 2012 10:00 AM in Healthy Eating

What would a protein powder commercial be without an overly-oiled, super muscular man, 100-lb dumbbell, and a plastic jar with shiny script on it? They'll sell you more power, strength, agility, and bigger muscles, but is protein powder really good for you? Some people may use protein powder as a weight loss aid. While studies have shown a high protein diet may promote weight loss and prevent weight regain better than a low protein diet, you may or may not need protein powder to achieve this goal.

Protein Powder vs. Whole Foods

Most protein powders are dairy-based and are generally marketed as whey or casein. Other varieties include egg or soy-based powders with additional plant-based products such as hempseed, pea, chia seed, and brown rice. Protein powders are considered supplements by the Food and Drug Administration and thus their claims are not regulated, nor reviewed before they hit the market. While protein helps keep us fuller longer, there is no conclusive finding as to how the same amounts of protein from powders compare to consuming a similar amount of protein from whole foods. That said, protein powders are generally highly processed products that are fortified with vitamins, minerals, and fiber, many listing artificial flavors, colors, and preservatives prominently in the ingredient list. Therefore, be forewarned you are ingesting more than just pure protein when choosing a powder.

How Much Protein is Enough

On average Americans exceed the daily recommended amount of protein, so most already get enough protein in their diet to support a strength training program. However, there’s only so much protein can do. Many protein powders tout anywhere between 25g to 40+ grams of protein per serving. If you are severely restricting calories and run the risk of not meeting the daily recommended amount, about 0.8 grams per kilogram of body weight, protein powder is an option but the bottom line is, protein is protein. A 2009 McMaster University study has shown 20g of protein to be an optimal amount of protein post-workout, that number is similar to the amount recommended in a well-balanced meal.

No Comparison

In comparing different protein powders, evidence is scant on how different types affect muscle protein synthesis. A number of studies have found whey protein more effective than casein in stimulating muscle protein synthesis during rest and after resistance exercise, but many fail to mention that many protein powders incorporate both whey and casein protein in their ingredient list. Therefore, if you do try it, the protein powder you choose should be minimally processed, low in sodium, and low in added sugar. The type is less important, as your total daily protein intake and regular physical activity is more important in maintaining muscle mass. If you’re looking to protein powder to assist in weight loss, as you may already know, as long as you maintain a caloric deficit, you will lose pounds.


Your thoughts...

Have you taken different types of protein powders?



Comments


PhD Pharma Whey



Protein derived from soy can be a bad thing for men.  It has been shown to cause female traits to display in males.



I use Whey Isolate after workouts, and have Casein just before bed.  Both are taken as "shakes" with low fat milk, bananas, no-fat yoghurts, whole fruit pieces and fruit nectars blended in.  Yum - I look forward to them!

Mornings, first thing, is an Oats & Whey shake, which gives a good hit of carbos as well as the protein.  Good for breaking the fast.

Casein is slow releasing, so better for the sleeping hours, while the whey has a fast uptake.  For this reason, the whey should be consumed several times over the day, and within 30mins post workout.  Make it available when needed, and don't load it all into one meal or shake.  Your muscles are always repairing/growing even up to three days or so post lifting workouts, and generally even if doing light exercise.

My daily protein intake from supplements and foods is about 210-220g, and I am 80kg (176lbs). 



I have used the Jillian Michaels Whey protein shake after a work out.

 



I used PhD Diet Whey shakes. They are pretty decent, and always on offer. Some other good (cheaper) brands can be found at myprotein, and bulkpowders. 

I get about 200g of protein a day, spread throughout the day. 



The RDA of .8 g/kg only refers to a sufficient nutritional level for a model adult population within 2 SD from the mean, furthermore RDAs are age and geneder specific. These guidelines have been issued in 1941 to prevent malnutrition in times of rationing and coming out from a decade of economic deprivation.

This number is unlikely to have much to do with the needs of individuals who are training or dieting, or are diseased, like nearly everyone on this site. Obviously, requirements varies from individual to individual and from circumstances to circumstances.

So if you really are concerned about nutritional intake seek the help of a really smart nutritionist, better if in a sport medicine or bariatrics enviroment. For a review on the current debate on protein requirement in atlethes, see J Int Soc Sports Nutr. 2006; 3(1): 7–27.

I am not obese, and I am working out regularly, albeit recreationally. Still maintaining a desirable lean mass with 0.8g/kg/d is a struggle, and I have to find ways to come up with extra intake. My eyeballing is that 1.2-1.4 would be a preferable ideal goal for a serious strenght or endurance training program. That's hard to meet expecially if you dont want to eat a lot dead animals' flesh, i.e. meat!

Still I dont use supplements much, I prefer greek yogurt, nonfat milk with cocoa, egg white, seitan, etc. When I do it's only for convenience, for instance when I forget my fresh food. Or during bakpacking trips.

So in summary, smart individuals consider supplements as tools, use them judiciously, and are never pushed around by advertising or peer/environment pressure.



While finding nutrients in whole foods is the best option, protein supplements, or any supplement, fills in where a daily diet can miss.  There is another factor along with nutritional value, glycemic index, glycemic load that needs consideration and that is biolgical value.  The amount of what is being eaten is actually being absorbed and used by the body.  I found out that soy milk, although soy protien holds a relatively high BV, protein in soy milk is nearly negligable because of the amount of processing it goes through to be manufactured, same with almond milk.  Whole eggs holds a 100 rating while technically only 94% is actually being used.  Whey protien has a rating of 156, but doesn't provide any additional essentials needed in a diet unless its been fortified with it.  My target diet has 1600 cal of protein, I personally supplement with whey and casein if I am not getting enough from my regular meals.  My rule of thumb is, if its already prepared, in a box or bag, and has been though a process other than being sliced, chances are that whats on its label is not whats going in my body.  Makes me wonder why people tend to complain about being so hungry after having those prepared, microwavable diet meals.  400 calories on the box, how many calories actually absorbed?  100?



I take a Body by Vi healthy protein shake. It is gluten free, lactose free with a tri-orb protein with no estrogen. It is a great product!


I'll take a steak, please!  Tastes better...and I know where it came from!



We use Plant Fusion multi source protein powder. No soy, dairy, or animal. GOOD stuff!



I've heard that whey is the best for weight lifting because you body absorbs it faster. And after you've injured those muscles your body needs protein right away to start building them back up.  So I drink a whey shake after i lift weights...I usually do this immediately...in the locker room before i get in the shower.  However i only use it for weight lifting...if i just do cardio i skip it and get my protein from whole foods.



I think protein supplements have their place and are quite useful.  I use and promote it as well.  Lets be real for a moment.  A vast majority of people just do not eat or do what they should for optimal health.  No matter what argument you can pose as to why they should..they dont.  For those, using supplements such as this and vitamins fill a need. I completely agree that you should have a discerning eye because not every supplement has good things in it. For me I am still learning as I go...reading on forums like this...learning how to think differently about my food...In that time though using a protein supplement helped me lose 16 pounds.  I am working out more.  That weight loss has been maintained for over a year and half.  I still eat some bad things and I dont always use the supplement.  Ultimately as one dietician told me...It all begins with habit and learning to do whats right for your body. 



I am no expert on this topic but it's been my understanding that whey protein is absorbed much easier by the muscles, after a work out, than meat. Therefore, better muscle recovery. Eggs and dairy are also good options.

Plus, it's also my understanding that you should have something post work out within 20-30 minutes, ideally. Whey protein is a very quick to prepare, and easy to digest. I come home from the gym, and I don't have to think about or taking time to prepare something else. I love having some chocolate whey protein and some almond milk for a post work out refueling. Delish and a great reward that my body likes!

I also put it in smoothies, as a complete meal. With that, I also have a ton of other healthy ingredients - yogurt or kefir, fresh fruit, flax seed, etc.

I like Optimum Gold Standard 100% Whey. I get it from www.allstarhealth.com and they discount it by about 50%.


stxenia....thanks for the link...i'm gonna check it out.  I was wondering...is the whey you get flavored?  I tried some unflavored protein from herballife...but i think it was soy...i didn't like it because it didn't absorb into the milk well...so it tasted very chalky.  Now I have strawberry flavored whey...cause that's all they had a GNC (i live in Mexico so sometimes my options are limited)...I asked for the one that had the least amount of sugar...I like it better because it absorbs well and doesn't taste chalky.  But I would love to find a sugar-free, flavorless whey that doesn't taste chalky



I use Maximuscle Promax Diet 1 hour before working out which gives me a great energy boost.

I do a mix of both weight training and cardio, on average 1.5 hours at a time 5 days a week and never been a fan of using supplements before. Having read several articles by IFBB Pro bikini athletes and them all recommending some sort of protein supplement I decided to give it a go. Generally I find that I can work out harder and not have as much muscle soreness as without the protein supplement. My muscle definition has improved a great deal within a shorter amount of time, although that may be more to do with going from a sedentary lifestyle to working out 5 times a week.

I'd like to think that I look after myself so I approached the world of supplements with extreme caution but so far adding in an extra meal in the form of a protein shake has improved both my energy levels and the intensity at which I can train.



When choosing your whey protein look for sugar, or sucralose.  No not all will have actual sugar but most use sucralose.  There are some products that are all natural.  Optimum Nutrition has been name number 1 for the last few years in the supplement industry.

A good whey protein is an important part of a those who perform regular resistance training. You can only eat so much chicken breast... 

For those getting you protein from milk or especially skim milk look at the label.  You will notice the skim/low fat options are lower in fat but higher in sugar.  Same for cheeses especially cottage cheese.  Fats are not the enemy, carbs are.

I know this is off subject but...  See below for diagram.

http://cdn.blisstree.com/files/2012/01/why-carbs-make-you-fa t-640x2998.jpg



I buy flavored ones - but just a vanilla type (they have various vanilla types, from cake batter, to vanilla ice cream) and a chocolate type (double chocolate, milk chocolate, etc)  They have 1 g. of sucralose. They taste delicious, best with milk, soy milk, almond milk, etc.

 



Hi Mekyn!! I wanted to share with you the whey protein I take, it's really great, Lactose, gluten, sugar, soy, and hormone-free and it provides 20% of your daily fiber needs. The best part is they have 3 natural flavors to choose from: Chocolate, Vanilla & Orange Cream! I go with the Vanilla, but my friend is hooked on the Orange Cream flavor. Visit this link to check them out & purchase: http://www.bettylousinc.com/products_category.php?id=1

Another GREAT product that I combine into my shakes is from the same company, their powdered peanut butter (also sugar-free w/ great benefits!) check them out here: http://www.bettylousinc.com/products_detail.php?id=287&r ef=4

Hope this helps!



Our family started the Body Byvi protein powder shakes last October and we have dropped over 100 lbs collectively by simply replacing breakfast and lunch with a heslthy and nutrious shake and eating a proper balanced dinner.  We typically mix in some berries and a banana along with either skim milk or water.  You can also use unsweetened almond or rice milk if you prefer. The shakes are very inexpensive and work out to only $1.65 each

Feel free to check out the video at www.planet.bobyvi.com .  We can't say enough good things about this product that has worked for us (and we tried every other program known to mankind without success)

Good Luck.....John



I found this stuff called Tera's Whey at the local health food store-organic, and tasty.  I use it after weights. 



Whey protein can cause intestinal toxemia.  Here is a link with great info.  I use Arbonne Essentials protein shakes - protein from brown rice, yellow peas and cranberries.  No artificial flavors, colors or sweeteners, VEGAN certified!

http://www.selfgrowth.com/articles/Whey_Too_Clogged_Up_-_How _An_Obsession_with_Body_Building_Nutrition_Can_Sabotage_Your _Goals.html



I have had a gastric bypass.  The doc recommended Unjury Powder. Making sure I got 60 grams of protein a day including the food I ate.  And I started with Whey powder..could not handle it.  So I did not get my 60 grams of protein actually more about 20 grams a day until I started on Unjury.  I also lost a lot of my hair, which took more than a year to go back. I also lost a lot of muscle in my arms, hands, and back and legs.

 My daughter in law has cancer, 2nd round of chemo. Lost most of hair. She also went on Unjury and helped but took a year for it to grow back the first and now on here 2nd round she is again losing her hair. So she continues on Unjury.



Original Post by: bestephens

I'll take a steak, please!  Tastes better...and I know where it came from!


Right on! You can also get the same PP results in a plain old glass of milk. Costs less too.



zumba_oki....you had me at orange cream...OMG...I have to get this...haha.  Thanks so much for the link...i hope they ship to Mexico...if not i'm visiting my mom next month and will just have it shipped to her house...yay



I just made a breakfast smoothie with 1 cup spinach, a handful of frozen mango, 1 small banana, a cup of water and 2 scoops of ViSalus.  This mix is non-GMO soy based with the isoflavones removed.    This is safe for kids and pregnant and nursing moms.  Imagine giving your child all that spinach and have it taste good!  My grandson loves it!!! 



I don't consume protein shakes, but I do eat a lot of protein bars, like Atkins, Balance, and Zone. I'm 5'4" and 122 lbs and I only get 80 to 100g of protein a day. Is that not enough?

Also, my diet consists largely of protein bars. I'm always on the go, so I would say that 3/4 of my food consumed is readily available protein. I have one "whole foods" meal a day, usually a salad with lots of veggies and lean protein like chicken. But sometimes I wonder if I'm harming my body by not eating more whole foods...



Just thought people should know that this is HORRIBLE for your mouth! I am a dental hygienist and clean teeth.  This is the WORST stuff I have to deal with when I am cleaning someone's teeth. If someone uses this powder without cleaning their teeth immediately, it sets on the teeth and mineralizes and layer by layer thickens to a dangerous level that forces the gums to separate from the teeth...Makes me crazy!  Your teeth are like dishes.  If you leave the dish and come back to later and it doesn't come off easily, that's a clue!



I don't find it enjoyable to drink protein powder drinks.  Give me real food & drinks.  How can you live on those drinks?



Trying to turn thread off.



Original Post by: stxenia

I buy flavored ones - but just a vanilla type (they have various vanilla types, from cake batter, to vanilla ice cream) and a chocolate type (double chocolate, milk chocolate, etc)  They have 1 g. of sucralose. They taste delicious, best with milk, soy milk, almond milk, etc.

 


That diagram is pretty good and factual but i dont like it for a few reasons. the first is that some of the science is explained inaccurately to portray that we should stop having carbs. the second is that it encourages an excessive fat intake. you must remember that its fats that can cause all sorts of health issues. people who are losing weight to improve their health should be aware that it is the fat that hugs your internal organs that can cause premature illness and death. we need triglycerides for cell membranes and other cell funtions in our bodies the poster gives the idea that they ard bad.

when  researching information like this it is best to stick to scientific articles, not forums written by people who may not know they are talking about or give bad advice. that said forums are interesting and a place for people to talk about their experience and help others out so they are useful in that way. 

just a note on the topic of this thread... protein is not just protein. well done to the person above who explained that you may not be getting what you think you are because processed food loses a lot of its nutrient value. the companies are in the business for money and will evenmake ridiculous claims about the product and give them bad scientific evidence.



As a newbie, my PT recommended "Dymatize Elite whey vanilla nutrition", to supplement protein intake. I don't understand why CCount rates it as a C-. The powder has no sugar or artificial sweeteners. Especially, when it contains ZERO fat calories.

He wants me to eat 5-7 meals a day and there is no way I can eat tons of chicken or beef to get to those levels needed. The smell and taste are not that bad and I make one shake blended with 1 banana, strawberries, and raspberries for breakfast. Maybe another that day after I do a workout.



sugarblue22...i think you are getting plenty of protein and you seem to have a busy life so don't worry that you are not eating more whole foods...the only thing i would suggest is adding some fruit...because your body needs those carbs too for energy...and fruits can be very easy to add...like apples and bananas...you just grab em and go.  Also do you exercise?...if not you may be getting a little too much protein



joyfulcindy...that is very interesting and helpful information...WOW...who knew.  If i drink a protein shake i will make sure i brush right away...thanks so much for letting us know



Original Post by: Lauraa6

Original Post by: stxenia

I buy flavored ones - but just a vanilla type (they have various vanilla types, from cake batter, to vanilla ice cream) and a chocolate type (double chocolate, milk chocolate, etc)  They have 1 g. of sucralose. They taste delicious, best with milk, soy milk, almond milk, etc.

 


That diagram is pretty good and factual but i dont like it for a few reasons. the first is that some of the science is explained inaccurately to portray that we should stop having carbs. the second is that it encourages an excessive fat intake. you must remember that its fats that can cause all sorts of health issues. people who are losing weight to improve their health should be aware that it is the fat that hugs your internal organs that can cause premature illness and death. we need triglycerides for cell membranes and other cell funtions in our bodies the poster gives the idea that they ard bad.

when  researching information like this it is best to stick to scientific articles, not forums written by people who may not know they are talking about or give bad advice. that said forums are interesting and a place for people to talk about their experience and help others out so they are useful in that way. 

just a note on the topic of this thread... protein is not just protein. well done to the person above who explained that you may not be getting what you think you are because processed food loses a lot of its nutrient value. the companies are in the business for money and will evenmake ridiculous claims about the product and give them bad scientific evidence.


sorry stxenia, my phone stuffed up. i meant to quote the post above yours.

when i say protein is not just protein, i mean that you have to think of what protein is made up of and why our bodies need it. it is made up of amino acids. there are many different aa's, our bodies can produce some but it needs to obtain others from food. the ones in the whey and soy and all the other protein powders may not have the special 'essential aa's ' that out bodies cannot produces so you will not recieve much benefit from these powders. animal meat tends to have the ones we need to get from food so steak and chicken and some vegetables are the way to go. to be honest, its 4am and i cant sleep but i cant be bothered trying to decypher all the messed up labels for some powders to tell you whats good. ill leave that bit to you. just a simple googl search should tell you what aa's you can produce and which ones you need from food so after that you just have to work out which food protein souces will give them to you.

as a general rule of thumb, th 



... the more natural and less processed the better. :)

ps, how much harder is it to have a premade vege shake in your locker or a peice of steak? i have a friend makes a bunch of hard boiled eggs has one of those after a workout. 



Original Post by: joyfullcindy

Just thought people should know that this is HORRIBLE for your mouth! I am a dental hygienist and clean teeth.  This is the WORST stuff I have to deal with when I am cleaning someone's teeth. If someone uses this powder without cleaning their teeth immediately, it sets on the teeth and mineralizes and layer by layer thickens to a dangerous level that forces the gums to separate from the teeth...Makes me crazy!  Your teeth are like dishes.  If you leave the dish and come back to later and it doesn't come off easily, that's a clue!


just while you're here could you share some knowledge? i was told that brushing your teeth straight after a glass of orange juice or other acidic foods can be harmful and can possibly remove the enamel from your teeth. also, its probably just a rumour because i heard it on the school yard years ago but, does semen eat away at your teeth or affect your mouth health in any other way? thanks. :)



I've tried many protein powders. I don't eat a lot of meat so need it. I found that the Vi-Shape shake sold through ViSalus Sciences was hands down the best. it has Non GMO soy (with the isoflavones removed so is safe for males), and 2 types of whey. In addidition to that it's low calorie, has a full serving of fiber and a ton of nutrients. it also tastes amazing! It's a newer product and has to be ordered through an independent distributor (which I am now, since  I love it so much!). I would encourage anyone looking for a good all around protein powder/nutritional shake to take a look at this one.

www.millermom.bodybyvi.com

 



Original Post by: Lauraa6

Original Post by: joyfullcindy

Just thought people should know that this is HORRIBLE for your mouth! I am a dental hygienist and clean teeth.  This is the WORST stuff I have to deal with when I am cleaning someone's teeth. If someone uses this powder without cleaning their teeth immediately, it sets on the teeth and mineralizes and layer by layer thickens to a dangerous level that forces the gums to separate from the teeth...Makes me crazy!  Your teeth are like dishes.  If you leave the dish and come back to later and it doesn't come off easily, that's a clue!


just while you're here could you share some knowledge? i was told that brushing your teeth straight after a glass of orange juice or other acidic foods can be harmful and can possibly remove the enamel from your teeth. also, its probably just a rumour because i heard it on the school yard years ago but, does semen eat away at your teeth or affect your mouth health in any other way? thanks. :)


Joyfullcindy, What is it in the protein powder than causes the mineralization?  I've been using protein powder for several years without brushing afterwards, but my dentist or hygienist never said anything about it, and my teeth are generally clean.

 

Lauraa6, I've read in Consumer Reports Health Newsletter that brushing right after consuming acidic food is a double whammy as far as wearing away enamel.  They suggest drinking milk after orange juice, for example, to neutralize the acid before brushing.  Wish I knew that a long time ago.

Hope this topic isn't too far astray from the subject.

Tom



Original Post by: azmoonbeam

Whey protein can cause intestinal toxemia.  Here is a link with great info.  I use Arbonne Essentials protein shakes - protein from brown rice, yellow peas and cranberries.  No artificial flavors, colors or sweeteners, VEGAN certified!

http://www.selfgrowth.com/articles/Whey_Too_Clogged_Up_-_How _An_Obsession_with_Body_Building_Nutrition_Can_Sabotage_Your _Goals.html


great article. lesson for the day, if you wanna do the protein powder thing dont have whey and have more fibre. maybe add a spoom of fibre powder to your shake. the processes that are used to make the powder can deffinately damage the amino acids but i dont think denaturing the proteins is a problem because your body breaks them down. 



Original Post by: tombsmith

Original Post by: Lauraa6

Original Post by: joyfullcindy

Just thought people should know that this is HORRIBLE for your mouth! I am a dental hygienist and clean teeth.  This is the WORST stuff I have to deal with when I am cleaning someone's teeth. If someone uses this powder without cleaning their teeth immediately, it sets on the teeth and mineralizes and layer by layer thickens to a dangerous level that forces the gums to separate from the teeth...Makes me crazy!  Your teeth are like dishes.  If you leave the dish and come back to later and it doesn't come off easily, that's a clue!


just while you're here could you share some knowledge? i was told that brushing your teeth straight after a glass of orange juice or other acidic foods can be harmful and can possibly remove the enamel from your teeth. also, its probably just a rumour because i heard it on the school yard years ago but, does semen eat away at your teeth or affect your mouth health in any other way? thanks. :)


Joyfullcindy, What is it in the protein powder than causes the mineralization?  I've been using protein powder for several years without brushing afterwards, but my dentist or hygienist never said anything about it, and my teeth are generally clean.

 

Lauraa6, I've read in Consumer Reports Health Newsletter that brushing right after consuming acidic food is a double whammy as far as wearing away enamel.  They suggest drinking milk after orange juice, for example, to neutralize the acid before brushing.  Wish I knew that a long time ago.

Hope this topic isn't too far astray from the subject.

Tom


thank you tom :) ill try that from now on. 



Original Post by: foodsweatfears

We use Plant Fusion multi source protein powder. No soy, dairy, or animal. GOOD stuff!


AMEN!  When I was working out 6 days a week, I NEVER supplemented protein.  I usually had some kind of protein for dinner, but not always, and never felt like I was lacking anything nutritionally.  I think it's just a way to get people to spend money on stuff they don't need...



Original Post by: bestephens

I'll take a steak, please!  Tastes better...and I know where it came from!


Do you REALLY believe that you know where it came from (assuming you don't raise your own cattle, of course)????



Comment Removed

Be careful how you read this.  This story is posed around the idea that people should/should not use protein powder as part of a weight loss program.  I totally agree with the conclusions within that scope. 

However, many people who use protein powders for their advertised purpose, to build muscle, do see results (more muscle mass).  These people generally consume large quantities of protein, and have high caloric intake as well.  They also tend to work out nearly daily, and at high intensity levels that most people could not match.  Their primary goal is to build as much lean body mass as possible, NOT to attain their "ideal" body weight, if such a thing really exists.

Even though many of them have body fat percentages as low as 10% or so, because of their muscle mass, their BMI would suggest they were obese (I'd argue otherwise).  Their goal is quite different from someone trying to attain their ideal body weight. 

So, taken in context of what it is intended for, protein supplements can work quite well.  However, I personally am of the opinion that persons whose primary goal is to lose weight (fat) should stick with healthy whole foods in moderation, coupled with an appropriate amount of exercise for their physical capabilities.  Nearly every protein supplement out there clearly indicates that it should not be used as a substitute for real food, and that warning is there for a reason!



Original Post by: azmoonbeam

Whey protein can cause intestinal toxemia.  Here is a link with great info.  I use Arbonne Essentials protein shakes - protein from brown rice, yellow peas and cranberries.  No artificial flavors, colors or sweeteners, VEGAN certified!

http://www.selfgrowth.com/articles/Whey_Too_Clogged_Up_-_How _An_Obsession_with_Body_Building_Nutrition_Can_Sabotage_Your _Goals.html


Great link.   I read this a while back in MF mag.  Important message that protein shakes are not the staple, but a supplement.  Lots of insoluable dietary fiber can prevent this.  Soluable fiber also has seen promising health benefits too.  I have always paid attention when pro BB shared their diet it was always, lean meats, brown rice for nearly every meal.  1lb chicken and 1 cup of brown (before cooking)  rice = 100+ g protein; 124g carbs; 16g fat for the whole meal, thats 1100+ calories and at least 4g of fiber.  Which was a huge wake up call when I found out that CARBS IS NOT THE ENEMY!  Even simple carbs when taken at the right time can help build muscle.  I was an Atkins moron years ago then got into weight training then nutrition.  I have seen more results when I adjsted my diet to at minimum 50% carbs. 

Lauraa6, like your style, get some sleep Wink Cool



Original Post by: violetgriffin

If all it is is whey,  why not just purchase dry skim milk powder? Save yourself some money... 

(PS I know that skim milk powder contains whey PLUS other stuff,  so don't get yer knickers in a knot ;P   )


Funny you mention this.  I did have the opportunity to buy 100% whey powder bulk fresh (about 70lbs omg) and it did remind me of powdered milk.  Minus all the deliciousness of powdered milk (insert sarcasm) and multiply the goopiness of powdered milk by ten, maybe twenty.  What you get is a soup of sheer milk protein.  The real magic is, if you store it in the pantry next to cat food, it winds up tasting like catfood.  If you try to move it to a cupboard with your canned goods, which unfortunately is six inches away from the kitchen trash, it tastes like catfood and what ever can garner the most flavor which was the kitchen trash.  This gives you a perfect storm of appetite suppressant, until it hits your stomach, then its a bulemics dream.  Wound up regurgitating breakfast, and previous nights dinner, then any amount of fluid left in my stomach.

food for thought



I have used a protein powder shake for breakfast as my main-stay for the better part of 30 years.  I lost 35 pounds 30 years ago and have kept it off.  I'm not saying this is due to protein shakes.  I'm saying the protein shakes helped me maintain weight loss because I have a hard time eating in the morning and I simply do not skip breakfast.  The recipe I use is as follows:  1 scoop protein powder (whey); 1 banana; 1 cup nonfat organic yogurt; 1/4 - 1/2 cup Newman's grape juice.

I do not brush my teeth afterwards and have fabulous teeth and gums, according to my hygienist. 



High protein diets can be very hard on the kidneys. If you consume large amounts of protein it is iortant to drink lots of water/liquid.


Lots is  over looked here, amino acids, and absorption of different chemicals under different conditions. Just because a study has not been made to show evidence of something being true, does not make it false. It makes it unknown. Also enzymes and chemicals process are effected by the conditions they are in. A quick example would be stomach acid, if your stomach acid varies it will change how some things are broken down. So to cut to the end, the extra "non important" ingredients can be what changes your body conditions to maximize some function if the manufacture done it's research, they all have a reason to be there. Sometimes it is a crappy one like filler. Anyways there is tons more to this that could fill a text book. All I want to get at is this article is largely incomplete and misses a lot of what truly goes on.



I think protein powder is way overrated. As a PT, i only recommend it to people who want to gain weight but have trouble getting all of their macronutrients and calories from meals alone. People who want to build muscle need approx. 1.5g protein/kg of bodyweight along with 500 cals above their maintenance calorie intake on days they strenght train. For someone who wheighs 200+ pounds, that amounts to a lot of food...

The powders we sell at the gym, weight gainer (whey concentrate+maltodextrin, approx. 700cals/90g portion), whey concentrate and whey isolate(approx. 130cal/30g portion), are IMO way overpriced at about $3,50 per portion. The only highlight I see is the micronutrients included, and even then, since there isn't tight regulation on these products, you're not even sure you're getting what's written on the label. I honestly tell my clients to get their protein from cans of tuna. One can amounts to 30g of protein for about 140cals and less than $1. It also has a pretty high biological value (still not as high as egg whites, but I think the packaging makes it more user-friendly hahaha). One can of tuna at every meal along with one as a snack does the trick for most people (since the body can only assimilate max 40g protein every 2 hours).

As for dry milk powder (as someone mentioned earlier), I personally use it when I bake muffins or cookies since 1tsp adds 5g protein. It doesn't taste anything and is ridiculously cheap :P



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