Protein Powders Do’s and Dont’s
Protein powders (pp) purchased and used correctly can be a very powerful part of an overall health routine. At the same time, for the wrong individual and/or purchasing the wrong powder can have detrimental health consequences. All too often I read the labels of OTC protein powders and wonder if the well-intended health or gym enthusiast has any idea of the true quality of his/her pp choice!
Whey, Casein, Soy, Pea, Beef, Hemp, Milk, Brown Rice, Egg – to name the majority – are all commercially available as protein powders. The quality of the raw ingredients in these powders directly translates to the quality of the finished product and favorable health vs unfavorable health outcomes. All protein powders are processed. Common forms of processing include: concentrate, isolate, ion exchanged, micro-filtered, ultra-filtered, hydrolysate. Processing temperatures vary greatly and it is only at the lowest processing temperature that you retain beneficial bioactive proteins. Processing also makes a HUGE difference in the health benefits of the final product. Lastly, and most importantly (well to me), additives and/or artificial sweeteners can take a health product and transform it into a potential health hazard. Take a look at these medical studies on sucralose, a cheap and all-too-common pp sweetener! Click here and here. Let’s break things down a bit further using my top three types of protein powder.
Whey protein is a superstar. If you have no difficulties tolerating lactose, here are some of the beneficial bioactive proteins in whey, but only if it is processed at the lowest temperatures: alpha- and beta-Lactoglobulin, immunoglobulins, glycomacropeptides, bovine serum albumin, lactoferrin and lactroperoxidase. All these substances are powerful immune enhancers and modulators – who doesn’t want that! Whey is also high in the amino acid cysteine. Cysteine is the rate-limiting peptide for the production of glutathione. Glutathione is known as “the mother of all antioxidants” and plays a tremendous role in health and in cellular detoxification and protection. Whey is quickly absorbed, making it ideal for post-work-out muscle building and/or as the primary component of your on-the-go AM shake. 20-22 grams per serving is sufficient for most people. AM protein helps to maintain muscle, a metabolic driver, and to lessen daily hunger and blood sugar swings.
Beef protein powder is the choice for those who may be sensitive to lactose, or for those who want a pp that is up to 97% pure protein. Beef pp made from grass-fed cows not exposed to antibiotics, growth hormones, pesticides, fungicides, or herbicides is an excellent way to retain or build lean muscle, cartilage, and ligaments. A hydrolyzed form is most absorbable as it is considered pre-digested protein.
Pea and/or brown rice protein. This is an excellent choice for those who are vegan/vegetarian or sensitive to lactose. Pea and brown rice can be processed to contain approximately 70% pp by weight. One advantage of pea and brown rice pp is that they contain 3 to 4 times the amount of arginine than whey. Arginine is an amino acid that promotes the production of nitric oxide (a powerful vasodilator), increases growth hormone (rebuilds tissue), and, some studies show, lowers LDL cholesterol (the bad cholesterol).
To read more on this subject and to see my top three choices of quality clean whey, pea, and beef protein powders – all with no added sucralose – click here: Whey, Pea, Beef.
Designs for health practitioner code – DEBRAMEIER
Medical Note – Take all pp away from thyroid hormone (45min should be sufficient), to avoid completion for amino acid absorption. Thyroid is the amino acid tyrosine.
Medical Note – Do not use protein powders, or first consult with a qualified health practitioner prior to use, if you have liver and/or kidney disease.
