When to use protein powder for muscle gain,high intensity interval training workout at home,triple jump weight workouts jillian,difference between cardio and fat burn on treadmill - Plans On 2016

November 9, 2015 by Eirik 45 Comments Yes, you read the title correctly… Contrary to what you may have been led to believe from reading about protein supplementation online or listening to the most jacked guy at your gym talk about muscle building, supplementation, and dieting, whey protein powder, which is composed of a collection of globular proteins isolated from the liquid material created as a by-product of cheese production, is not the ultimate health food.
I know that the statement that whey protein consumption is unhealthy is controversial, and that a lot of people will criticize this view and do everything they can to defend the chocolate-flavoured, fast-absorbing whey protein powder they have in their kitchen cupboard. When I first started strength training on a regular basis more than 10 years ago, I too was led to believe that I should include protein supplements in my diet, and for several years, I consumed one or two protein shakes a day.
The nutrient composition of whey protein powder is very different from that of whole foods such as salmon, eggs, and beef. The evolutionary lens allows us to look past current dietary trends and dogma and establish what types of foods humans are best adapted to eat.
Milk is an incredible amalgamation of nutrients, proteins and hormones that have only recently been discovered and appreciated. Let’s take GHEE, high-fat cream, sunflower oil, and other foods with a very high fat density for example. The evolutionary template predicts that there are some adverse health effects associated with the consumption of whey protein supplements.
Some of the adverse health effects of whey protein consumption are probably mediated by the gut microbiota.
Could a very concentrated source of protein, such as whey protein powder, have some of the same effects? This suggests that milk consumption (particularly concentrated sources of certain components found in milk, such as whey shakes) may be problematic for adult gut flora. Adult gut flora probably adjusts to the milk components that reach the colon, so only large amounts of milk, such as whey shakes, will impact the gut flora. Whey shakes, by the way, can disrupt the gut flora and facilitate weight gain or loss, since gut flora are involved in weight stability.
I see milk and whey as feeding dairy probiotics (lactobacilli) and inhibiting the growth of everything else, i.e. Whey protein may perhaps increase the translocation of lipolysaccharide (shown in the picture) from the gut, which could lead to chronic inflammation and aggravation of acne vulgaris.
Acne vulgaris is a disease of civilization that is rare or nonexistent among hunter-gatherers and other traditional people minimally affected by modern lifestyle habits (10, 11). Why does almost everyone in Western societies develop acne sometime during their life, while traditional people are spared from this sometimes debilitating skin disease? Several smaller studies have shown that consumption of whey protein can promote acne formation (12, 13, 14, 15). Acne can be regarded as an indicator disease of exaggerated insulinotropic western nutrition. 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 shown in the picture, whey protein induces a greater insulin response than other dairy foods and white bread. 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.
However, it’s important to note that at the present time, few, if any, good studies have been conducted that specifically look at the long-term health implications of consuming insulin-stimulating dairy products. 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.
Due to poor regulation and control of the supplement industry, some protein powders contain heavy metals and other compounds that may harm your health. This point is obviously not a concern to those who buy whey protein supplements of a well-renowned, trusted brand.
When compared to whey protein powder, eggs have a superior micronutrient profile and higher content of healthy fats, among other things.
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. Milk and milk-derived products contain several hormones and bioactive peptides, some of which may negatively affect our health. Differences related to the amino acid sequence and composition of the proteins we eat could be important in terms of health and longevity. These are some of the possible mechanisms for which there is repeated epidemiological evidence associating milk consumption with some cancers – especially Prostate Cancer.
So while we don’t know for sure, and since and we have alternatives, I would follow the old saying: do no harm!
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.
In conclusion, I would follow the evolutionary template until all these issues are resolved. Contrary to what the latest edition of Flex Magazine may claim, drinking a post-workout protein shake won’t magically boost your muscle gains.
Besides learning that eating every other hour and completely destroying each muscle group once a week is the optimal way to go for muscle growth, new strength trainees usually hear about the “anabolic window” that opens up after a workout and the boost in protein synthesis and muscle growth that occurs if you consume fast-absorbable protein directly after your last set.
How did these ideas about pre- and post-workout protein consumption get so ingrained in the fitness community?
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?
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. Overall it’s safe to say that total protein intake is far more important than protein timing when it comes to muscle and strength gains.
There are two primary reasons why consuming fast-absorbable protein directly after a strength training session isn’t really a top priority for the average lifter (given that he consumes enough protein during the day to meet his requirements and doesn’t delay his first post-workout meal for too long). 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, 29). The more I learn about nutrition, the more convinced I become that we’re best off getting our nutrients from real, whole foods, as opposed to supplements.
That’s not to say that all supplements are a waste of money or that no one benefits from dietary supplementation. Most of the probiotics on the market today aren’t particularly effective, but in the future, a next generation of probiotic supplements may be used in the treatment of a wide range of health disorders. What about the studies that seem to indicate that there are a wide range of health benefits associated with the consumption of whey protein?
This hits on one of the main problems in the health & fitness community today (and in our society at large for that matter). The main problem is that most of the studies in this area are of short duration, only include one or a couple of endpoints, don’t account for the long-term effects of supplement use, and fail to pick up subclinical adverse effects.
Typically, intervention studies on protein supplementation compare the effects of whey protein consumption with the consumption of another protein supplement. Studies showing beneficial effects of whey protein consumption often compare the use of a whey protein supplement with the use of a placebo supplement.

No long-term studies have investigated how whey protein impact the gut microbiota, hormone levels, and chronic disease risk over the long term. Whey protein is sometimes being touted as a functional food, partly because it contains biological components, such as lactoferrin, beta-lactoglobulin, alpha-lactalbumin, glycomacropeptide, and immunoglobulins, that demonstrate a range of immune-enhancing properties. Due to the high content of essential amino acids and the branched-chain amino acids (BCAAs) leucine, isoleucine, and valine, whey protein has greater muscle anabolic value than certain other forms of protein. So far, you may have gotten the impression that everyone should stay away from protein supplements. Even the ladies joining a 45 minute Zumba or Pilates type class often supplement with protein powder. That’s common knowledge Alison… You NEED a whey protein shake after a session of Zumba or Pilates, otherwise the workout was a waste of time ?? Best mix the powder with water prior to the session, so you can drink it right after the instructor ends the class! I don’t understand your comments about NEEDING a whey protein shake after an aerobics class … are you being serious or sarcastic here? I wonder how many healthy people take protein powder because it actually does them some good, and how many take it because they were told it’s a good idea. 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. I wonder how many healthy people take protein powder because it actually does them some good, and how many take it because they were told it’s a good idea. 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). To aid in recovery from intense workouts and kick start protein synthesis (muscle repair and regrowth) drink a protein shake within about 30mins after you finish your workout.
I use MGN Pure Whey Protein Isolate with my workouts and I have definitely noticed a difference in muscle mass and recovery times. Actually, consuming supplements like whey protein concentrate and whey protein bars may do you more harm than good.
Not necessarily because they think they are better off drinking a protein shake than eating real food, but because they don’t want to believe that a supplement that has been a regular part of their diet for a long time may have been doing them more harm than good.
At the time, my intake of protein-rich, real food was lower than optimal, so naturally, protein supplementation helped enhance my muscle-building efforts.
It certainly is not the pure white liquid, high in calcium, vitamin D and other vitamins and minerals portrayed by milk manufacturers and their lobbyists.
However, I wanted to briefly discuss one of the main problems with the aforementioned evolutionarily novel foods, namely that they have a nutrient composition that is very different from that of fruits, vegetables, lean meats, and other foods that were a part of the preagricultural hominin diet. When compared to the types of foods our Paleolithic ancestors consumed, these foods have a poor micronutrient density and satiety index score and an extremely high calorie and fat density, among other things.
Perhaps needless to say, the protein density of whey protein powders far exceeds that of beef, cod, eggs,  and any other protein-rich, minimally processed food. As I will show in the coming steps, the scientific literature also suggests that this is the case. At present, there aren’t any studies that have specifically looked at the impact whey protein has on the gut microbiota. This makes complete sense to me, as whey protein powder is a processed food item with a nutrient composition that is very different from that of natural, whole foods. Milk contains a wide range of hormones, bio-active peptides, and other compounds that are specifically “designed” by natural selection to support the growth and development of an infant. Firstly, as mentioned, whey protein may destabilize the gut microbiota, thereby possibly triggering a cascade of inflammatory events (16).
Especially milk and whey protein-based products contribute to elevations of postprandial insulin and basal insulin-like growth factor-I (IGF-I) plasma levels.
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. We suspect that whey protein could be detrimental long term, as hyperinsulinemia can down-regulate the insulin receptor and lead to insulin resistance. However, as we know, many lifters and strength trainees don’t pay much attention to the potential safety concerns associated with the ingredients and heavy metals found in the supplements they buy. The study showed that of the 15 protein supplements tested, three contained very worrisome levels of heavy metals. 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). Bodybuilders selling and using supplements and ads in fitness magazines and websites have certainly had a significant impact, but that’s not all. 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. 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.
The results of this meta-analysis indicate that if a peri-workout anabolic window of opportunity does in fact exist, the window for protein consumption would appear to be greater than one-hour before and after a resistance training session …” (25).
First of all, the scientific literature doesn’t really show that consuming protein directly after a workout enhances muscle growth or strength development. The “anabolic window” doesn’t close 30 minutes after a workout, and there’s no reason to force down protein shakes or food until you’re actually hungry. Moreover, recent research shows that non-caloric artificial sweeteners can induce glucose intolerance by altering the gut microbiota (30, 31). Actually, I would go as far as to say that most dietary supplements do more harm than good. Moreover, if you’ve taken the time to look at some of the studies on the topic for yourself, you may have concluded that the weight of the evidence shows that whey protein supplementation is unequivocally beneficial. A lot of people don’t know how to interpret scientific findings, but simply look at the results and conclusions of a selection of studies and use that as their basis for their writing and opinions. Typically, the total daily protein intake is higher in the protein group than in the placebo group. As I’ve pointed out throughout this article, these compounds were not a part of ancestral human diets and may actually do the adult human body more harm than good. However, since there is little research comparing the effects of whey protein with protein from meat, fish, or eggs on muscle protein synthesis and hypertrophy, it’s difficult to say whether whey protein is the superior choice for individuals looking to gain muscle. As I will point out below, I do think some groups of people may benefit from using whey supplements.
If everyone was perfectly healthy and made healthy eating and preparation of food a priority in their life, this may have been true. Although great strides have been made over the last centuries in terms of measuring and mapping the various components of the food we eat, there is still a lot we don’t know about the interaction and connection between different nutrients.
However, if you can, you should stay away from supplements and get all of your protein from real food.
Many of the things I touch on in this article also apply to other types of protein supplements, including plant-based products.
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. It’s important to take advantage of the anabolic window and the marked rise in protein synthesis that occurs after these brutal workouts.

It probably does help some people, as Eirik and verim both pointed out, but I’d be willing to bet that for most people it’s just the latest “in” thing. My dad and his friends were all into protein powders and junk like that when I was a kid over 60 years ago. You’ve made me reevaluate a practice that I thought was bulletproof, and I thank you for that. The common belief is tat muscle building takes place in the gym when you’re working out. There’s no concrete evidence that tells you exactly how much protein to have, but 30g is a good guide. I’d never workout without a good recovery shake with 30-40g of protein and 50g of carbs. However, I also experienced some health issues during this time, some of which I now know were partly caused by whey protein consumption.
Furthermore, I acknowledge that drinking a protein shake is an easy and convenient way to boost one’s protein intake.
As all of the readers of this blog know well, there has been inadequate time and selection pressure for the human body to adapt to many of the recent changes in the human diet.
Also, there’s solid evidence to show that a high intake of these foods can alter the gut microbiota, induce the translocation of bacterial endotoxins from the gut, and promote chronic low-grade inflammation (2, 3, 4, 5, 6). However, as I will show below, there’s strong reason to suspect that whey protein consumption negatively affects gut health (a statement that may counteract what you may have been led to believe from reading about whey protein online). Not only that, but as I mentioned in section 1, whey proteins are an evolutionarily novel part of the adult human diet. Some of these substances have potent antibacterial action, which is one of the reasons why breastfed babies have a gut microbiota that is largely composed of a specific set of lactic acid bacteria (Breast milk selects for the growth of a specific set of bacteria). It is the evolutional principle of mammalian milk to promote growth and support anabolic conditions for the neonate during the nursing period. Insulin resistance underlies the Metabolic Syndrome, and is implicated in various other diseases, such as Acne, Alzheimer, various cancers, Coronary Heart Disease, Myopia, PCOS, etc.). This is problematic, as the supplement industry is poorly controlled, and some protein powders contain metals and other ingredients that lack safety data. 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.S. Nevertheless, the real content of all these hormones in commercial milk-derived products is an open question that deserves proper and urgent study. 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. 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.
However, if we take a closer look at most of these studies we find that they have several methodological shortcomings that limit their usefulness. However, it’s important to note that these studies focus on protein intake in and around a training session, not the optimal frequency of protein-rich meals throughout the day. Second, if you’ve eaten a mixed meal 2-3 hours prior to training (like most serious lifters do), you’ve already supplied a generous dose of nutrients that are being broken down, absorbed, and metabolized both during and after your workout. 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, 33). Rather, we have to look at the bigger picture, and we have to know how to interpret the findings correctly. All you need to do is follow the money in order to see that it’s all about profit, not better health. My point isn’t that you should throw out your protein powder if you for some reason are absolutely dependent on supplementing in order to get enough high-quality protein into your body every day. As such, it contains almost all of the hormones, immunological factors, and body altering proteins that are found in pure cow blood. Eades quick weight loss diet, I see the use of whey shakes as being different from other protein shakes. Thirdly, a lot of protein powders contain metals and other ingredients that lack safety data, some of which may be associated with the development of acneiform lesions.
Whey proteins are most potent inducers of glucose-dependent insulinotropic polypeptide secreted by enteroendocrine K cells which in concert with hydrolyzed whey protein-derived essential amino acids stimulate insulin secretion of pancreatic ?-cells. Therefore, given the potential health hazards of milk that science is revealing, I would use another protein source.
Perhaps most importantly, we have to use the evolutionary template as our guide when we decipher scientific results.
What is important to note is that this doesn’t really tell us much about the benefits of whey protein per se.
Furthermore, since whey protein could destabilize the gut microbiota and induce gut leakiness, it may negatively impact athletic performance and recovery between workouts by increasing the inflammatory tone in the body. Certain groups of people, such as the ones mentioned below, may benefit from using whey protein supplements. I get muscle spasms without the magnesium, and I know I don’t get enough year-around vitamin D from sunshine. Logic says that we should demonstrate that a novel food is harmless, not all the other way around. When you lift weights you’re actually breaking down muscle tissue, tearing it up, literally!
Rather, my point is that you are best off getting all of your protein from real, minimally processed food. Protein shakes and whey shakes both lack prebiotic fiber to feed gut microbiota, but whey shakes also have proteins that are partially digested to produce antimicrobial peptides and other factors that disrupt adult gut flora. Fourthly, milk derivatives, particularly those with a high milk serum protein content, induce a marked increase in insulin-like growth factor 1 levels, which leads to growth and division of cutaneous cells, sebum production, and estrogen production, among other things (17).
Rather, it tells us that there may be some positive effects associated with the consumption of diets that are relatively high in protein.
As any produce farmer knows, his livelihood depends on preventing his land from becoming depleted.
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. The actual muscle building process (growth of lean muscle) happens when you’re resting. If there are fewer nutrients in our food than there were years ago (which is debatable), it’s more likely due to long transit and storage times. 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.

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