Protein powder, meal replacement powder (MRP), workout/recovery shake…these are all supplements that I recommend, but there is a lot of confusion surrounding them. Most people think they are all the same, “I just buy a big bag/jug of protein powder from Costco/Gold’s Gym/GNC and use it for everything.” This maybe a step in the right direction, however, they each have their unique purpose. All these supplements contain protein, but they vary in type of protein, absorption rate, carb content as well as fiber content and vitamins and minerals additives. There is not one “protein supplement” that does it all.
PROTEIN POWDER
All protein supplements are often erroneously lumped into this category, because they contain protein. However, by definition, protein powder is just that…protein powder. It may have a few grams of carbs or fat, but by far and away it is strictly a convenient source of protein.
There are many sources for protein powder, most are a dairy derivative, some are from a plant-based source. One of the most common is whey protein. Whey is a by-product of the cheese manufacturing process. It is not some crazy, over processed food. Remember Miss Muffet sitting on her tuffet “eating her curds and whey”? Whey has been around ever since cheese was invented.
The other side of the story.
Most protein powders are in concentrate form, however, some come in isolate form. Whey protein isolate and soy protein isolate are more processed forms of protein and are usually more expensive. They digest quicker, which make them ideal in a workout/recovery shake.
Because whey protein concentrate is cheap, digests more slowly and is more easily accessible it is ideal for daily use in making protein smoothies and in cooking. Protein powder is not just for smoothies, try adding a scoop to whole grain pancake batter or slow-cook oatmeal. For a quick way to pump up your protein intake try a scoop in a serving of low-fat cottage cheese or plain, low-fat yogurt and then adding some fresh fruit.
Most protein powders use artificial sweeteners like Splenda or aspartame. Others like Prograde Protein use a natural sweetener called stevia. The research is still mixed on the subject of artificial sweeteners. Some show they help in reducing sugar consumption while others show that it can lead to weight gain just like real sugar. There are some health concerns about toxins as well. Either way, my suggestion is to avoid excessive use of any sweetener artificial or natural.
To help avoid food sensitivities I also recommend rotating your protein brands. Whether you realize it most people have a sensitivity to milk which causes digestive tract inflammation. This inflammation can hamper nutrient absorption in the gut, which can affect weight loss, not to mention overall health. Once you finish a container of protein simple replace it with a different brand. Each brand is slightly different which can help reduce inflammatory symptoms.
Other sources for protein powder include: egg, rice, hemp, soy, casein
MEAL REPLACEMENT POWDER (MRP)
These are powders that contain protein, carbs, fats and even some fiber and usually an array of vitamins and minerals. In short they are complete meals in and of themselves. Granted these are not high quality meals compared to a lean cut of farm raised meat with some steamed organic veggies. But, they offer a very convenient meal in a pinch. It’s super easy to throw a scoop or 2 of MRP in a shaker if you know you’re going to be away from the kitchen for a while. These can be a life saver for the traveler on a road trip or flight. Just add water/milk/juice and drink up (if using milk or juice make sure to take those calories into consideration too, especially consider the sugar from the juice).
One of the most common dietary blunders most Americans fall into is either skipping breakfast or choosing a nutritionally poor breakfast because they only have time for a bagel and a sugar filled cup of yogurt. If you have a hard time stomaching food first thing in the morning or are guilty of only giving yourself 5 minutes to get yourself ready for work or school and you don’t have time to fix a healthy breakfast, a good MRP can fill that gap perfectly.
I have used several brands like Myopolex, Muscle Milk (not low-carb Myoplex or Muscle Milk, that’s just a protein powder), and Prograde Lean are a few.
When sugar is listed as the second ingredient...NOT a good MRP
WORKOUT/RECOVERY SHAKE
Contrary to popular belief protein is not the most important component of a workout shake. To help reduce muscle loss and reduce post exercise sugar cravings a post workout shake should actually contain twice as many carbs as protein. The carb source should be dextrose, maltodextrin or waxy maize, these are fast digesting carbohydrates. Fructose is not ideal for workout nutrition. The protein source should be a fast digesting source preferably whey protein isolate.
You can't drink a shake and get huge, but it will help minimize sugar cravings and muscle loss.
A workout/recovery shake can be consumed before, during or after a strength workout or a cardio workout lasting longer than 60 minutes (that is if fat burning is your goal). Research suggests you would be spinning your wheels strength training if you’re not consuming a workout/recovery shake. Here’s an article I wrote on workout/recovery shakes with recipes and suggested brands=>http://wp.me/pr1aU-5Y
The brands that I’ve used and trust include Biotest Surge or Prograde Workout. I’ve also used the recipe that is found in the article linked in the paragraph above. But, both Biotest Surge and Prograde Workout taste way better and are considerably more convenient.
CONCLUSION
I get all kinds of excuses from not only my clients, but people I meet about how they can’t stick to a healthy nutrition program. Listen folks, protein supplements can really assist you in keeping to your nutrition plan. I’ve listed the supplements and the common excuses that they can possible solution for. Most excuses get down to poor planning, but supplements can help fill in the gaps when even effective planning goes out the window.
MRP- Not an ideal meal, but better than the alternative of no food or fast food.
“I don’t have time for breakfast.”
“I’m not hungry in the morning.”
“I get sick if I eat in the morning.”
“I didn’t even have time to leave the office for lunch.”
“I was running errands all day, didn’t have time to grab lunch”
“I was in the car for 4 hours driving to Las Vegas, we didn’t have time to stop for food.”
“Man, I left my sack lunch on the counter at home, so I didn’t have anything to eat.”
Protein Powder (PP)- used in protein smoothies and cooking.
“I only had 5 minutes to fix breakfast so I ate a bowl of cereal.”….Throw a scoop of PP in your bowl or better yet make a protein smoothie or at least choose a slow cook oatmeal or whole grain pancakes and add PP to it.
“I just can’t eat the amount of protein that you recommend.”…Add a scoop of PP to low-fat cottage cheese or plan low-fat yogurt with some fruit, or just add a scoop to some water and drink it after a protein deficient meal.
“I left the house in a hurry so I went through a drive-through.”…If you have time to go through a drive-through, you have time at home before you leave to make a protein smoothie.
Workout/Recovery Shake- used before during and/or after a strength workout or intense cardio to ensure adequate workout intensity or assist with recovery.
“When I workout first thing in the morning I get nauseated or I feel like I run out of energy part way through my workout.”…If you can’t eat a real meal 1 1/2-2 hours before your workout drink a workout/recovery shake before and possibly during your workout. Your shake should deliver anywhere from 100-300 calories/hour depending on the length of your workout, intensity and if you’re a man or a woman.
This comment comes after a body fat test when a client actually loses muscle tissue. ”How did I lose muscle tissue from last test.”…This is a very real problem even if you are strength training, consuming a workout/recovery shake before and/or, during and/or after your workout will seriously help mitigate this.
“Mat, I get serious sugar cravings at later in the day especially on the day of a workout.”…Your body uses sugar during strength training and intense cardio, if you don’t replace a potion of that to refill your blood sugar stores, your body will find a way to get it. Usually in the form of cravings and your mind rationalizing that it deserves a bowl of ice cream right before bed.
In conclusion, protein supplements are a part of my grocery list along side spinach and omega-3 eggs. They are not just for body builders or athletes. They can assist with exercise recovery and can really help in sticking with a healthy nutrition program. I keep a delicious MRP (Prograde Lean) in a shaker at the studio and in my truck so that I always have a meal option when in a pinch. We also keep multiple flavors of protein powder at home (chocolate, vanilla, berry) to keep our protein smoothie flavors mixed up. I also have workout/recovery powder at the studio and at home so no matter where I workout I can get my proper exercise nutrition.
I know this can be somewhat confusing so if you have any questions or comments feel free to comment below.
Stay Fit
Mat “the trainer”
Mat Gover BS, CSCS and Pam Gover CPT are Orem fitness boot camp instructors, personal trainers, and real world fat loss experts. They also own EXL Fitness & Performance, a personal and group training studio. To book Mat to speak at your Utah Valley company, club, or organization please contact him by email at matgover@mac.com or by phone at (801) 836.7185. For a free one-week trial to his Orem boot camp to experience the best personal training in Utah Valley please call Mat or drop by the gym (1623 N State St, Orem right next to Costa Vida).
One of the first things we do with clients/campers at EXL is take them through a self-myofascial release (SMR) session. In short this is a self massage routine that helps reduce connective tissue adhesions within muscles commonly known as knots or trigger points. It also helps increase blood flow to targeted muscles which increases oxygen delivery to the cells which promotes healing and aids in flushing out cell waste. These effects can be felt almost immediately. Tighter “knots” may take several sessions in which to see/feel progress. It is suggested to perform a SMR session before any serious activity. These knots and adhesions effect muscle flexibility and contractility. Simply put, knots and adhesions compromise muscle performance and increase the chances of injury. Left unchecked these adhesions can cause postural deficiencies like forward head, rolled shoulders, swayed back, knock or bowed knees and even flat feet. These deficiencies not only compromise movement, but can lead to even more serious injuries. From endurance athletes and gym jocks to desk jockeys and stay at home moms everyone can benefit from a roll out session.
In a previous post (The 5th Fitness Tip) I discussed nutrient timing, and more specifically the workout/recovery shake. A workout/recovery shake assists in maintaining adequate blood sugar to ensure high intensity workouts and also assists in getting a jumpstart on recovery to aid in muscle maintenance/gain and energy recovery for your next workout.
One of the most common questions I get asked is about eating before, during and after working out. The answer depends on a few things. First, what is your goal? Fat loss? Muscle gain? Ideal performance? The second question is what type of exercise and for how long? Cardio? Strength training? Sporting competition? Will it last 20 min, 45 min, 60 min or more?
I routinely train women that have a real hard time drinking a workout shake in fear of gaining weight especially muscle tissue. They hear my recommendation for a workout/recovery shake, they nod their head in agreement, but I can see behind their eyes and their brain is thinking, “I’m not a man. I don’t want to get all big and bulky. I’m not going to drink another shake. I’ll lose even more weight, if I don’t consume those extra calories.” The protein and carbs consumed in a workout/recovery shake are readily used up in muscle repair and energy replenishment, not in fat storage. This allows you to recover and workout at a high intensity again the next day. It helps prevent muscle catabolism, or in other words, it helps prevent your body from breaking down muscle tissue and using it for fuel. Talk about counterproductive…you just worked your butt off in a strength training workout and if you don’t refuel your body it’s forced to break down the hard earned muscle tissue that you just worked so hard to stimulate and maintain. So drink a workout shake, unless your goal is to become the dreaded skinny-fat. You know the people that look thin in clothes, but they have no muscle definition or strength. They’re just skinny and soft.
Now with fat loss, another option would be to take out the carb component of your shake and merely ingest the protein/BCAA pre, peri and post workout. But, only do this in extreme dieting situations and only if your nutrition is 90% compliant and your exercise is at least up to 5 hours a week. This can be done, but realize that this can effect your recovery for the next days workout. So individualize your shake protocol depending on your results (body composition) and your body’s ability to recover.
