While we work to ensure that product information on our website is correct, on occasion manufacturers may alter their ingredient lists. Btw I was taking honey, almonds, a glass of milk as pre workout and same things plus 3 banana as post workout,. Eades quick weight loss diet, I see the use of whey shakes as being different from other protein shakes. If your looking for a fair pre workout and don't want to pay too much than Gold Standard pre is the one. With the variety of favors I never get bored!! How to Make Healthy Protein Bars. Few, if any, good studies have looked at the health effects of consuming whey protein vs.
Optimum Gold Standard Pre Workout
Click here to reset your password. Australia's 12 Best Selling Supplements. Thousands of Great Articles for You Gluten Free Protein Powder. Grass Fed Whey Protein - Benefits. Best Supplements - Your Complete Guide. Post Workout Supplements Review. Videos Featuring the Worlds Best Marcus Ruhl - Cable Cross Over. Amanda Latona - Butt Blaster. Calum von Moger's Back Workout. Robert Oberst Strongman Workout.
Branch Warren - Seated Military Press. Cedric McMillan's Shoulder Workout. What is your goal? Kre-alkalyn is a revolutionary creatine product praised for its ability to eliminate the negative side effects associated with creatine monohydrate use, whilst enhancing all the positives.
More commonly used to treat and improve.. Named after its chemical structure,methoxyisoflavone is a compound to help with protein synthesis. What do you think of drinking an all natural supplement that contains only essential amino acids?
I am using one now that contains following: In other words, my recommendation is to avoid those as well. Being a former gym junkie, I know it can be difficult to get enough protein from real food if you strength train heavy several times per week.
It just takes a bit more effort in terms of food planning and preparation. They are myths…you can achieve the right intake for muscle gain eating only real food. Also, cyclization of protein intake can help you to increase muscolar protein synthesis. I agree with you Alessio. Personally I use amino acids just because of failing to organize my diet better, the combination of training hard, working and other aspects of life that consumes time makes it easy to cling to supplements.
The optimal would be to eat good healthy food only, however my question is what if you fail to do so? Is it better to train hard, eat not so perfect and add some amino acids or train hard, eat not so perfect and skip the amino acids?
BCAA and creatine really work until you manage to substitute them with a grassfed burger for example. The point for me is this: For me they still are far safer and healthier than eating cereal grains for example, and with a heavy grain diet it may take years before you develop some issue or disease. There are also many athletes and bodybuilders that have been using them for decades and are still healthy and well shaped, and for many, despite some alleged use of anabolic steroids, they are still healthier than most all grain based dieters.
I think that there are some good compromises and if truth was apparently black or white, there would be no need of blog, books, discussions etc. May I ask what kind of diet you follow? Also what amount of protein in gram per kg bodymass do you consume?
I also eat some amount of tubers to recover muscolar glycogen. In nature hunter gatherers are lean but lack of the hypertrophy of bodybuilders. Thus If you seek for sarcoplasmatic hypertrophy which needs to be stimulated by the temporary depletion of glycogen through a partial lactacid exercise, you need to overcompensate with carbs.
The carb intake is to be adjusted according to your genetics and how much glycogen you have to recover, the key is finding what works for you starting from low and increase. The good quantity is the minimum quantity that makes you feel good and well shaped remaining lean. But for example one of my friends goes well with less…and sometimes I skip meals or I do some cyclization may work.
Adjusting meet, veggies and some safe starches according with personal goals, health, genetics heritage is the best template in my opinion.
Seems like you have find a nice diet plan that works for you. Someday I might have the time to experiment with this myself.
It takes time and a analytical sence to figure out what works better and worse for oneself. As you mention genetics are a big key factor so probably there is not a single work for all type of diet. Thus, the suggestion that I could try to give may be: Hi Eirik and thanks for your answer.
Could you please point towards the article you mention about protein amount. I have a love hate relationship towards high amount protein consumption. About the amino acids I thought it was a more natural option than going for the whey protein, however after reading your answer I may have to reevaluate that thought. As to the whole Whey Protein thing, it was interesting to observe my own thoughts during reading.
But as I finished the article I had to admit to myself that good points were made and even that I never seriously strength trained without taking these supps. We advocates of the evolutionary approach are too often misunderstood. Evolutionary clues are powerful tools to investigate and interestingly any time we steer out from what we evolved to we have issues confirmed by research.
Whey proteins are not real food, not alive, they are an isolated compund added with othet isolated molecules.
Thanks to the food sinergy theory and according to many hints coming from research we can observe that any time we break the sinergy of molecules that work together inside real food, we go toward issues because they interact poorly with our genes and activate poor epigenetic patterns leading to problems.
As Paul Chek says: I went onto Dr. From several of his comments I came away with: People mainly have health issues because the gut flora is not adapted to their diet, not because their diet is inherently unhealthy. I agree that relying solely on whole foods would be the superior option. Then again meeting daily protein requirements even if not the exaggerated ones is key for strength training. And the matter of the fact is: Nothing beats self-experimentation and deciding on an individual basis taking into account all relevant factors involved.
This is the scientific method based on the Newtonian model of the universe. And after all this is a scientific blog still insightful and helpful. Thanks for bringing up these good points! On a site note: These things are quite funny when you put them into perspective. People are doing surprisingly well on even the crappiest of diets.
Nature is much more complex than we imagine, every time we challenge the rules are smack down hard, caution is always required. What about Raw Organic Whey protein? Would that be great? You can stop when your build up, it take what, a some month, not that much, and that you can do without the protein supp, no? Quick tips to make sure you meet your protein needs: What about people like me with.
Not meat, eggs,and some fish with high cholesterol. I read your post and understood it but I have only one question.. So please tell me any diet plan to get enough protein naturally.. Btw I was taking honey, almonds, a glass of milk as pre workout and same things plus 3 banana as post workout,. I have read that general protein requirement for male is 56g and for female is 48g per day.
I am not sure why you need g. There are people using the product that are having astounding results, including myself. There are athletes who have been empowered by this product and have won gold, silver and bronze medals at the Olympic games Not only athletes, these products have been used by NASA astronauts and there are millions of users. To see the difference for yourself check here: I really wonder how much protein in the diet is either too much or too little.
By logic, hunters would have a a very rich protein diet. Was it bad for them? Probably we will never be able to know, unfortunately.
However, if at present, human beings exist, and are descendants of those ancient hunters, it means that at least those hunters were able to survive and reproduce with a protein-rich diet. Therefore the question is more like: How a high protein diet exactly affects health in humans? That remains unclear, and investigation is needed. But my problem is that i get upset when i eat so late. I want something that provides good protein but is easily digested.
You should do what I do and sip on one scoop of unflavored, unsweetened muscle beast grass fed whey protein combined with flavored creatine. It is done by the end of my workout. Also be aware that it is carbs that put on mass with an acceptable amount of protein. I chose this number based on an article that debunked the whole grams per pound mith.
You see any excess protein you need is converted to carbs anyway up until you reach max glucose storage and then all else is converted to fat.
Why would spend extra money on protein when I could eat enough for my body and ingest the rest from carbs. Then raise or lower percent of carbs based on whether you want to loose or gain mass. When you gain or loose weight, some will be fat and some will be muscle that is an unavoidable fact of life. The key is to workout hard so that you can minimize the amount of muscle lost or fat gained depending on your goal. Here is the protein study. First of all whosoever is regular user of suppliments will have to pay for it in future.
Acne , kidney function or liver function , cardiovascular any type of effect they will face at any age. Many fitness gurus are also emerging any promoting suppliments. There should be people like Eirik , who can guide and motivate people for real health and fitness. Japaneses have longest life span on earth. Average age is more than any other country. Minimum lifestyle realted disease. And they consume least suppliments.
There diet is natural food no supplimentation. I have to use whey protein, because my high cholesterol, meat eggs and some fish are high in cholesterol. First of all, Dietary colesterol has little to do with blood colesterol, which is mostly endogenous. These are the real culprits to blame, not meat. I struggled to get through your very biased and misinformed opinionated blog post. Whey protein was not looked at in an isolated state generic whey protein shake powder versus ONLY grass fed whey protein from non-hybrid cows, fed non-gmo grasses and NO other ingredients.
Additives to these protein sources can greatly negatively impact the absorbability of these proteins and create intestinal distress, blood problems, malnutrition etc the source of reported problems in some studies. Half hearted biased self selected to concur with your own opinion despite contrary evidence or disproven studies reasoning and research is just awful to come across like this. Of course such misinforming topics are good for making someone go out and research the real truth for themselves.
Dude who ever said protein shakes are healthy and that people think it is a replacement for good food? If people really think that then let them, they are fools.
Most people i know that use protein powder take it because it convenient and works for muscle recovery and building muscle. And if people think its safe to take day in day out indefinitely, then let them. I prefer food but im not very orgsnised and powder gets me the extra calories.
Youve written a virtual thesis on the premise that people tske it as a healthy alternative…whst people? Maybe stupid Americans but thats about it. The biggest thing people have to understand is protein powders are just supplements. He not only drinks whey powder every evening but eats a lot of steak, boiled eggs and chicken to increase the protein intake.
I am not even sure how much of protein he gets to his body daily like that. What worries me more is that he has gained over 15kg in a year and is turning into a giant. He snores a lot too. Exercise increases protein needs. I wrote about this issue in this recent article. His entire body has grown muscle for sure, but fat hasnt been reduced. I mean — does this usually happen to guys when they exercise daily and take a lot of protein in food? He has gone from 90kg to kg in a year. And he wants to lose fat and keep his muscle in shape.
Although to me it seems he is just growing. I just wanted to be sure he is safe doing what he is doing. The brand of protein powder he uses is called ON and he drinks it daily. I am going to read the article you recommended to see if it can bring me a better understanding. Thank you very much! Hello i read somewhere that you should eat 1gram of protein per body weight but wat if you weigh over lbs,isnt grams a day to much and plus how could you get that much in. Nature is best and will always remain best.
Instead of whey protein, taking healthy pea protein or vegetarian protein is also beneficial. I am making the shift to a predominantly vegan diet for a number of reasons — concerns over the environment, treatment of animals and sustainability. Huel is a vegan product but obviously the whey is not. I am concerned about now missing on creatine, l-glycine, hmb, beta alanine and glutamine and looking in to ways to get those things as I feel I have made good gains with this setup. You need to fix your diet.
Eating a vegan diet is a terrible idea if you want to gain muscle. At the very least, you should include some organic eggs and wild fish in your diet. I strongly recommend that you get your protein from real, whole food, and include some animal source food in your diet. I did A LOT of bodybuilding type-training in the past. As you can see from the article, my opinions are not based on my own experience with using protein supplements although I bring in some of my personal experiences along the way , but rather on what the science shows.
As I see it, the weight of the evidence clearly indicates that protein supplementation is unhealthful. Unless you find it impossible to meet your protein needs via the consumption of real food, I would advise against using protein supplements. I stop this madness as soon as I got aware about the evolutionary template. You can be a healthy athlete if you follow the evolutionary template, but a chronically inflamed big guy is not certainly the portrait of health.
My sister has been taking protein powder for more than 5 years. Her body has changed a lot, she is training with a personal trainer to compete as a bikini fitness. She is been having acne issues and last month she had to go to the hospital because of a body pain.
She describes it like a knife cutting her bones, specially in her hands, elbows and shoulders. Me and my family think that it could be the protein powders. Have you heard about these symptoms before?
Acne vulgaris is a disease of civilization that develops primarily as a result of genome-environment mismatches. Protein supplementation can destabilize the gut microbiota and raise insulin levels.
This can then result in the development of acne. As for the pains you describe, protein supplementation, by itself, is not going to cause those types of issues. That said, it may have contributed to causing the problems. It sounds to me like your sister is chronically inflamed and harbors a species-inappropriate microbiome. This would put her at increased risk of developing acne, muskuloskeletal pains, and many other health problems.
It sounds like she needs the help of a professional. Today I got motivated for starting Whey Protein supplements. Since you have done a thorough study on this matter, I need an advice from you.. Let me give you some background.. I drink a glass of milk everyday — once or twice. Drink plenty of water liters in a day. I had Vitamin D3 deficiency 2yrs back, so taking Vitamin D3 supplements since then as advised by doctors. During monsoon, I joined a Gym for running on treadmill.. Not sure what happened, but day by day I started feeling pain in my knees, so I stopped going to gym..
I tried running again in park, but it was never as smooth as earlier.. After 3 months everything got settled. I just do little stretching nowadays whenever I sense little uneasiness in joints..
During all these months I have received many suggestions about trying protein supplements none from doctors — I never asked, they never suggested. Suggestions came mostly by friends, relatives, gym instructor etc. Today someone again encouraged me, so I just thought of trying it for few months to see the benefits. Do you think, I should go for whey protein supplement?
No, I would not advice you to start using whey protein supplements. Based on your description of your current lifestyle, you should have no trouble meeting your protein needs via real food. Today I calculated approx. Added two eggs white part only to my breakfast from today. I would have to know more about your caloric intake, meal pattern, body composition, etc.
Check out my articles on protein for more info e. Thanks a lot Eirik for your advice and help.. I will start with less endurance training and will observe how much my body supports throughout the course.. Good day sir, I was about purchasing a whey protein which was rated excellence by customers review but when I came across this article I ponder on it.
My intention before was to take it twice a week as a post work out supplement. Please if this is not appropriate I will appreciate if you can reply with what I should take before and after workouts. Though I used lucozade sport during work out. Now free and bored again I need a hobby and was always a little excited because now I can I just cheat a little and get there quicker but thanks to this article I knew, I knew the only thing I need is my sheer will again!!!
You have to search carefully what powder should you buy and how to take or how to use it before after gym etc not big doses overdose some months you have to stop it …. I consume a balanced overall diet and tend to eat times a day. The whey isolates work at reducing soreness post workout. What is the best alternative?
Eggs shortly post workout? I recently put up a new article on the site in which I share my current opinions on whey protein supplementation. Another citation is problematic you mention it later down , so why are you citing it to support this statement?
That leaves one last citation which DOES give the control group the same amount of protein, but at times very distal to the time exercise. It seems that the only citation that makes sense within context is one that directly opposes your statement. A little further down you also write that: With that said however, I thoroughly enjoyed reading your article! In no way am I intending for this comment to be confrontational; I am genuinely curious and would like to start a constructive convo!
Dear Author, What could cause to a renal patient with kidney transplantation the intake of whey protein and protein supplements? I searched the internet and I have not found any medical article yet. If you want a protein with no side effect then I think you can also buy the same whey protein which I brought from roboustdiet.
Great exchanges, here are a few simple suggestions from someone who has trained for over 30 years and still does so at a consistent high level. Evaluate your consumption daily, be aware of all of your daily intake and how you are affected physically and mentally by it.
Much success to all. Hi Eirik, your article is great since it explains many ideas that I have never known about Whey Protein. However, in my opinion as a bodybuilder, everything has its benefits and disadvantages. If you can take control of them, you will be okay. However, you can not control it, everything will be beyond your zone and you can be harmed by what you drink. I know that the manufacturers always want to make something new, impressive to have their sales gone up.
But I do not think all are not good! Well I am a Nurse and I have been encouraging vitamin supplements and protein bars, drinks, and shakes to my patients with wounds for years.
They have all had positive results and improvement in there wounds. Is there any reason I should not suggest whey to my patients?
Haha, this comment cracked me up. Andrea, perhaps you should have given his article a read. From there, read between the lines. And discuss with the doctors you work with. It literally leaves out that the benefits simply outweigh the cons …. The author helped me to make a choice. I was planning to start body building and adding whey protein powder to my diet. But now i will NOT. I have been clinging to adding protein to my morning shakes which are otherwise fairly healthy — fruit, green vegs, nuts etc.
Really liked your article, it sounds very genuine, sincere and honest approach to looking at things without any personal agenda. Thanks for the information. I am early thirties and almost new to body building scene.
Do you think I get enough protein from diary sources? If yes, what do you recommend to consume. I searched the article and comment section, but did not find anything relevant to this. I know you said that one needs to not only look at the conclusion but then again I did not find any scientific premise in the article.
It seems to apply a deductive logic rather than state something as a matter of fact. The gut microbiota is the flora bacteria that helps in digestion. The key takeaway from these posts is that the evidence as a whole indicates that many, if not […]. Fitness supplements can be very helpful when used […]. This very high intake of food and supplements such as creatine and whey protein can put a lot of stress on the gastrointestinal system, alter the microbiome, and increase the […].
Instead, consider eating meats and combining them with bone […]. There are many reasons why this is the case, one of which is that scientific experiments such as the RCT, often consider the gold standard of experimental science, are limited by their inability to assess how various exposures affect many different types of outcomes.
To illustrate this, let us dissect a typical study on protein supplements. When I published that piece back in , I suspected that it would stir up some debate.
The dark side of protein supplementation Whey protein supplements — in particular whey protein powders — are among the most popular supplements on the market today, largely because conventional wisdom suggests that a daily protein shake or two is a great addition to an otherwise healthy diet — especially for those who strength train on a regular basis.