Most protein shakes will stop your muscle building work in its tracks and even promote fat gain. Here is what you should know about them and how to overcome their deficiencies.
Protein supplements are a favorite subject of thousands of so-called experts in nutrition and bodybuilding. Protein powder reviews are rife with breathless hype as if these supplements are an essential food group for muscle building. The reasoning is that muscle is made out of protein, so you have to eat protein to build more muscle.
There is a little truth to this claim.
The key point to know here rests on the main ingredients of protein supplements. For simplicity, just look at the quantities per serving of the three main food groups in each of the sample products here: protein, fat, carbohydrate (as sugars).
Product 1: Serving size (34.6 g), Protein (20 g), Sugars (4 g), Total Fat (1 g)
Product 2: Serving size (29 g), Protein (24 g), Sugars (1 g), Total Fat (1 g)
Product 3: Serving size (30 g), Protein (22 g), Sugars (0 g), Total Fat (0 g)
All of these products offer plenty of protein in each serving. The glaring deficiency is: NOT ENOUGH FAT! Fat is absolutely a crucial food group for taking with a high amount for protein for building muscle.
You get more nutritional value from everything you eat or drink in the presence of fat. Not too long ago, for example, scientists showed that using oil-based dressing on spinach salad provided greater antioxidant benefits. (We chemists, by the way, classify fats and oils as the same, the only difference being whether they are liquid or solid at room temperature.)
The simplest recommendation, therefore, is to get some fat or oil with your protein shakes. And get plenty of it. In fact, there are only two rules about consuming fat in your diet:
Rule 1) Eat as much fat as you want as long it is made my Mother Nature. Plant or animal fat, saturated or unsaturated. It makes no difference. The best ones are fish oil (either from fish dishes or from supplements from sources that are low on the food chain, such as krill), real butter, flax oil (cold-pressed and kept refrigerated), coconut oil (solidifies below 75 degrees), and CLA supplements (i.e., conjugated linoleic acids).
Rule 2) Don't put a single molecule of fat in your mouth if it is synthetic or processed in any way. Trans fats, or partially hydrogenated oils, are obvious no-nos. Margarine and other fake butters are awful, too. Not so obvious are the vast majority of vegetable oils on the market. The worst of the worst are corn oil, canola oil, soybean oil, and cottonseed oil, all of which are highly processed. If an oil is not cold-pressed, it is most likely processed by heat and clarifying agents. It is probably solvent-extracted, too. Do not consume any of them
Finally, watch out for excess carbs in your protein shakes. They will undermine your muscle building metabolism. The product examples above are fine in that regard. You will find products on the market, however, that contain as much as 10 grams of sugars per serving (!).
Products that are artificially sweetened pose too many threats to mention, especially if they contain aspartame. Ideally, bodybuilding supplements should contain no sugars or sweeteners or flavoring at all. High quality products like these are sometimes hard to find, so just be persistent.
Protein supplements are a favorite subject of thousands of so-called experts in nutrition and bodybuilding. Protein powder reviews are rife with breathless hype as if these supplements are an essential food group for muscle building. The reasoning is that muscle is made out of protein, so you have to eat protein to build more muscle.
There is a little truth to this claim.
The key point to know here rests on the main ingredients of protein supplements. For simplicity, just look at the quantities per serving of the three main food groups in each of the sample products here: protein, fat, carbohydrate (as sugars).
Product 1: Serving size (34.6 g), Protein (20 g), Sugars (4 g), Total Fat (1 g)
Product 2: Serving size (29 g), Protein (24 g), Sugars (1 g), Total Fat (1 g)
Product 3: Serving size (30 g), Protein (22 g), Sugars (0 g), Total Fat (0 g)
All of these products offer plenty of protein in each serving. The glaring deficiency is: NOT ENOUGH FAT! Fat is absolutely a crucial food group for taking with a high amount for protein for building muscle.
You get more nutritional value from everything you eat or drink in the presence of fat. Not too long ago, for example, scientists showed that using oil-based dressing on spinach salad provided greater antioxidant benefits. (We chemists, by the way, classify fats and oils as the same, the only difference being whether they are liquid or solid at room temperature.)
The simplest recommendation, therefore, is to get some fat or oil with your protein shakes. And get plenty of it. In fact, there are only two rules about consuming fat in your diet:
Rule 1) Eat as much fat as you want as long it is made my Mother Nature. Plant or animal fat, saturated or unsaturated. It makes no difference. The best ones are fish oil (either from fish dishes or from supplements from sources that are low on the food chain, such as krill), real butter, flax oil (cold-pressed and kept refrigerated), coconut oil (solidifies below 75 degrees), and CLA supplements (i.e., conjugated linoleic acids).
Rule 2) Don't put a single molecule of fat in your mouth if it is synthetic or processed in any way. Trans fats, or partially hydrogenated oils, are obvious no-nos. Margarine and other fake butters are awful, too. Not so obvious are the vast majority of vegetable oils on the market. The worst of the worst are corn oil, canola oil, soybean oil, and cottonseed oil, all of which are highly processed. If an oil is not cold-pressed, it is most likely processed by heat and clarifying agents. It is probably solvent-extracted, too. Do not consume any of them
Finally, watch out for excess carbs in your protein shakes. They will undermine your muscle building metabolism. The product examples above are fine in that regard. You will find products on the market, however, that contain as much as 10 grams of sugars per serving (!).
Products that are artificially sweetened pose too many threats to mention, especially if they contain aspartame. Ideally, bodybuilding supplements should contain no sugars or sweeteners or flavoring at all. High quality products like these are sometimes hard to find, so just be persistent.
About the Author:
Find out what Dr. Dennis Clark recommends on how to eat for a muscle building diet in his free report. Also see what Dr. Clark recommends on how to find the best bodybuilding supplements anywhere.
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