THE TRUTH about whey protein supplement companies DON’T TELL YOU


– Morning Trainiacs, just a
cozy little one mile swim there. Nothing very serious,
just a little bit of speed as we’re in the off-season
to make sure that my body doesn’t forget how to
turn its arms over quickly. So over the last couple
weeks I have noticed some adverse reactions with
a whey protein supplement that I’ve been testing out
for the past little while. So I did a fair bit of
research over the last few days and there’s a lot about about whey protein that supplement companies
aren’t telling you that is not so good for you. No, I’m gonna tell you. (upbeat techno music) OK, so after ever single workout that I do and that you should do,
I have a recovery drink that comes in a four-to-one
carb to protein ratio. Now, what I’ve been using has
been a vegan recovery drink, this is called Iron Vegan, I’m
not really specific to them for any one reason, but
it’s that four-to-one carb to protein ratio from
a vegan protein source. So I haven’t really experienced this issue with whey protein until I
started incorporating Quest bars, which are fairly clean-ish,
into one of the snacks that I have throughout the day. Now Quest bars get their protein primarily from a milk and whey protein isolate, and what I was experiencing
was ravenous hunger in the 90 minutes to two
and a half hour time frame. It was like eating Chinese food, like I’d eat one of these and boom, I’d instantly be hungry
again, and this is caused by a really big insulin spike
and then a insulin crash. And this is a massive issue to athletes for a number of reasons. For starters, the more serious issue is that insulin spikes
over and over and over can cause insulin resistance,
eventually leading to pre-diabetic conditions,
or type two diabetes. And then for athletes, one
of the biggest concerns is that we have, particularly
endurance athletes, the biggest limiting factor that we have is our body composition,
how much fat do we have. And constantly spiking our insulin levels, having that crash, and
craving food over and over, makes body composition
and weight management almost impossible, basically
doing the exact opposite of what these health bars claim to do. So you can find all this just by Googling whey protein blood sugar spike,
and it’s an auto-complete. But I will put a couple of links
to the studies that I found in the description below
if you want to see them. And what was found is
that because whey protein is such a fast-acting protein,
your body needs to convert some of the protein into
glucose, to give itself energy to use that protein in the repair process of assimilating it in our body. And what was found in this one study is that when you compare the
insulin spike in whey protein, to white bread, to just
straight up glucose, the biggest insulin spike actually came from the whey protein. Now for starters, they claim that you need a huge amount of protein that
acts as fast as possible, like a whey protein,
immediately after a workout. Well the fact of the matter is that whether you have your protein
immediately after a workout, or later in the day, it doesn’t matter. Actually it’s been shown that to have it later in the
day might be better. Our body repairs itself at night, so give it the building
blocks, I.e. protein, to repair the muscles at night! Our body workout has just exhausted all of its energy reserves, I.e. carbs, so after a workout, give your body carbs. Not necessarily protein. Match up what your body is doing to the timing that it needs. So that slow digesting vegan protein or casein protein, just fine. Next. This, this right here. What a lot of protein companies tell you is that you need 30,
60, 90 grams of protein, multiple times throughout the day from a whey protein because
it’s very easy to consume. Well, fact of the matter is that your body can only assimilate somewhere around 25 to 30 grams of protein at a time. Which is roughly the amount of protein in a steak the size of
just the palm of your hand. Any larger than that, any
more protein than that, and it gets turned into glucose, it gets stored as fat, or just pooped out. So we don’t need that much protein. Really, you only need one gram for every kilogram of
body weight that you have. For me, about 73 grams throughout the day, that’s really easy to get. If you are a really high
performance athlete, somewhere around 1.2 grams
per kilogram of body weight is all you need throughout the day. And then finally, what they’ll be saying is that these plant proteins,
these vegan proteins aren’t as bio-available,
that our body can’t access all the protein because it’s
too much work to break it down. That’s true, it is
harder to break this down than a whey protein, but if
we go back to the last point, where we realized that
we don’t need to just be stuffing protein into our
body constantly all day, all of a sudden this doesn’t look so bad. When you take in, say 20 grams of protein, and even if it’s only
half as bio-available, you got 10 grams of protein, and then you have a meal
later in the evening with a little bit of meat,
or you have some eggs, or you have some legumes if
you’re vegan, you can get your 70, to 90, to 100 grams
of protein very, very easily. You don’t need to be slamming
whey protein shakes all day. Basically that argument is moot. – This is all a moo point. – So what’s a Trainiac
to do, you might say? Well, what you need to do,
and this is not an endorsement for this protein, like I
say I really don’t care if it’s this or some other protein, after a workout you wanna
have somewhere around 150 total calories, in a
four-to-one carb to protein ratio. Make that protein from
either a plant source, or a casein protein which
is a much slower digesting source of protein, still from
milk, but just doesn’t have that massive blood
glucose insulin response. And then, unless you really want to give yourself weight management issues and cravings that you gotta
fight throughout the day just to prove to yourself
that you are tougher than the protein is, I don’t
know why you’d want to do that, avoid whey protein throughout the day, which is a real shame, because Quest bars are pretty delicious. So there you go Trainiacs. If you aren’t already subscribed hit the subscribe button below. If you are subscribed, well I’ll usher you into the end of this
video a little montage of my swim from earlier today. If you want details about that swim, and just more of this
kind of tips in general, go to triathlontaren.com/traininglog for all the details of literally that swim that I did this morning. And, tips like this are
shared every single week. Later Trainiacs. (upbeat techno music)

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