The skinny (and the fat) on protein powder
I'm going to try and break this down because me in the past and it seems lots of other people are using protein powder and it is having a negative effect on their health and fitness goals.
Carbs and Protein both break down into glucose
Fats break down into ketones ( so no such thing as keto protein see my - Keto protein Is Scam Post)
The more you refine a carb the faster it gets into the system and the higher an insulin spike you get form it. This means sugar it also means flour or any other powdered carb with the water, nutrition and fiber stripped out of it.
So white sugar and an apple are both carbs but they are not processed in the body the same and cause a different reaction.
On to the protein- Protein, like carbs, is broken down into glucose. Normally not as fast but normally it's not powdered. In the same way that powdering the apple into a sugar or wheat into flour if you powder protein it absorbs quick in the body and causes an insulin spike.
Quick note insulin builds and retains and the absence of insulin allows the body to break down and shed.
Note that none of this is good or bad, carbs aren't bad, insulin isn't bad, fats aren't bad, ketois isn't bad.......unless, yes all these things can be bad depending on time and your goal.
If your insulin is spiked all the time good luck trying to loose fat. If your fully keto and have removed all carbs good luck trying to build muscle.
Back to the protein powders. Why did they come out? Back in the day body builders (who have figured all this out but get a bad wrap because the entire sport is enhanced( On steroids) Lifters wanted more protein but they wanted protein that would spike the insulin and absorb fast top build muscle. This is exactly when you should drink a protein shake, after weight training to fuel the muscle.
- Not to skip a meal
-Not for breakfast
- Not to get more protein in the diet
-Not because they taste good
-Definitely not if you want to be in ketosis
(the body always uses glucose from protein or carbs before fat so adding fat to a protein powder just makes your body use the protein and store the fat. yes the companies selling this stuff Know this and love the $$$$$$ they make off ignorance )
When should I drink a protein shake?
After weight training to spike insulin and feed the muscle. If you drink the protein shake at any other time it will spike the insulin and basically act like sugar, meaning it will convert to glucose fast.
Eat protein the rest of the time. A streak is mixed with fat and breaks down slow....much too slow to spike insulin the way a powder does. Not all protein is the same.
The protein powder industry is huge and they don't we want you to know that if you drink the protein powder at any other time than after weight training it will, to keep it simple, make you fat.
What have we learned?
Protein powder like most things is a good tool if used in the right way. This tool is getting marketed as a tool to be used at any time.
Trying to loose fat stop the protein shakes. How many people do you know that won't drink sugar but always have a protein shake? Share the message.
Rob Alexander is on a journey to learn not just about health but everything else.
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