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GRACEFULIFE's Photo GRACEFULIFE Posts: 1,705
6/29/11 3:11 P

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Protein shakes after exercise may be standard practice, but according to Alan Aragon (depending on when you ate last) it's actually better to take one before (at least for weight workouts as I think AA rails against doing almost any cardio). Rachel Cosgrove's book evidently recommends taking half a shake halfway through a workout, then finishing it after. So overall I think that sports nutrition is moving toward pre-workout carb/protein rather than post. But the right answer is probably the same as it always is: it depends.

My take on eating before exercise is if I eat less than an hour before a hard session I'm going to feel sick. With a shake there is a lower chance I will feel sick from it during my workout, and I can generally also take it closer to my workout. So while admittedly a shake is a low-quality food source from the standpoint vitamins and minerals, it's an aid to getting the right stuff in at the right time - during the period around the workout you are concerned with macronutrients, not micronutrients.

*"It's eating another meal," said Macdonald, a personal trainer who helped TV host Chelsea Handler get in shape.

It sounds like they didn't talk to an actual nutritionist. Most trainers aren't terribly knowledgeable about nutrition for sports or otherwise, and they certainly aren't degreed in the area nor legally qualified to dispense advice. Asking a trainer for nutrition advice is about as efficient a use of time as, like one commenter, asking "what workout would Jesus do?"


KATBYRNE's Photo KATBYRNE Posts: 61
6/26/11 10:32 A

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You make a good point. I suppose it IS better for a person with a poor diet to eat a protein bar rather than McDonalds, but a protein bar is still not a substitute for real food.

The problem is that people treat them as if they are equally as good as real food and they aren't. If they are using them INSTEAD of a healthy diet they are doing themselves more harm than good. If they are justifying NOT eating well balanced meals because they eat protein bars than the bars are UNHEALTHY for them.

There is more and more information being discovered about how much better organically sourced vitamins/minerals are to non-organic sources found in food.

Calcium, Iron and Vitamin D are only some of the nutrients that are absorbed poorly in non-organic forms. In the case of Iron, elemental iron, (found in many supplements) can be absorbed at a rate as little as 10%(!) of the rate of iron in foods.

Supplements and nutrition bars get better every year as they accommodate this new information. They switch to organic iron and D3 instead of D2, etc. The question is, what nutrients aren't you absorbing from your supplements just because a study about it hasn't been done?

Our bodies need real food and organic nutrients. I do not mean "organic" as in grown without pesticides, etc., I mean organic as in bound up by a life form into organic molecules rather than inorganic ones. Organic iron is bound into molecules profoundly different from elemental iron sources.

I'm not running down protein bars. Twice a year for a week my husband practically lives on them during travel. But he doesn't mistake them for being an equivalent to real food.

I am running down the idea, the "Myth", that protein bars can REPLACE real food.

The only way to loose this game is to QUIT!


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5ZT9Q0's Photo 5ZT9Q0 SparkPoints: (0)
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6/25/11 12:35 P

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"I think that you are all missing the point in the protein shakes. The article said "it's another meal". So many people drink the shake and discount it in their dietary planning. They treat it like it's "free" food. "

So then the myth should be "Protein shakes are a 'free' food."

And as far as it being like another meal...that is ridiculous. My meals are generally more than 800 calories...protein shakes don't even come close to that. I call a 800 calorie protein shake a "Blizzard" and I get them at Dairy Queen.

You appear to argue that it is acceptable for people who eat a balanced diet to have protein shakes, but follow up by adding that people who are not doing so should avoid them. This is like saying people on poor diets shouldn't take vitamins...protein is an essential nutrient and a protein shake is simply a macro-nutrient "vitamin" which people SHOULD take if they aren't getting sufficient amounts in their diets no matter how good or bad the quality of their diet.



KAYOTIC's Photo KAYOTIC Posts: 16,574
6/25/11 12:07 P

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I try to get my nutrients from real food when I can, and supplement if I have to. It's really about balance and what works for you, and I agree there are folks that don't "count" those shakes as a meal and then wonder why their program isn't working.

I love my HRM too, but I suppose that's a myth as well....but I really don't pay that much attention to it while working out, I just like to download the info and see what I did after the fact, so maybe it's in line with the article, as I will go by my perceived exertion, but at time see where my heart rate is as well. In any case I'll have a bar if it's convenient and keep my HRM!

highest weight ever:202, SP starting weight: 143

H: 5''4" 53 y.o.

"Don''t let yesterday use up too much of today." Will Rogers

"Eat Food, Not Too Much, Mostly Plants" Michael Pollan



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KATBYRNE's Photo KATBYRNE Posts: 61
6/25/11 11:41 A

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I think that you are all missing the point in the protein shakes. The article said "it's another meal". So many people drink the shake and discount it in their dietary planning. They treat it like it's "free" food.

Also, protein shakes are NOT as good as real food. I bet that most of you who have posted in defense of them ALSO eat a well balanced health diet the rest of the time. Many people use these shakes and bars INSTEAD of good nutrition and not as an adjunct to a healthy diet.

I know so many people who tell me they are eating a well balanced diet because they eat protein bars. (facepalm)

Protein bars/shakes/supplements are an excellent way for an active person with a healthy diet to get a little extra free protein in. But they are a terrible way to justify bad eating habits.


The only way to loose this game is to QUIT!


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4A-HEALTHY-BMI's Photo 4A-HEALTHY-BMI Posts: 6,110
6/24/11 5:00 P

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exactly.

And it's just practical. I can put my syntrax powder in the bottle, add water on my way outta there, and drink it in the car on the way home.

(Syntrax comes in fruit flavors so it tastes fine without milk.)
www.amazon.com/SynTrax-Protein-Isola
te
-2-14-Pound-Plastic/dp/B001180348?taR>g=manifolds-20


Super easy, nothing extra beyond the protein and some flavorings. No worries about extra fats or carbs or sugars. And I'm getting a LOT of protein. 20g or so, which is hard to package easily from "real" food in a way that doesn't require refrigeration.

Edited by: 4A-HEALTHY-BMI at: 6/24/2011 (17:04)
Never, ever, EVER give up!

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5ZT9Q0's Photo 5ZT9Q0 SparkPoints: (0)
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6/24/11 4:35 P

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I call BS on the protein shake "myth."

Consuming protein and carbs after a workout is pretty standard practice. This guy seems to have an -OPINION- on the way people should acquire these nutrients post workout.

Not only can consuming 'real food' be inconvenient post-workout, but sometimes just the thought of eating 'real food' post-workout makes me nauseous depending on the intensity of the workout. Protein shakes aren't the best option, but to classify them as a 'myth' is completely bogus.

BREWMASTERBILL's Photo BREWMASTERBILL SparkPoints: (0)
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6/24/11 2:22 P

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I tend to agree with their assessment.

Protein shakes, powders and bars are good for emergencies, but "they're the lowest quality food."

"You're better off eating real food," he said.

That doesn't mean that protein shakes are BAD. But there is a prevailing (myth/idea) that somehow these recovery shakes are required after a workout.

I use powder when I'm coming up short.

Simple, Effective Strength Training for Beginners www.sparkpeople.com/mypage_public_jo
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4A-HEALTHY-BMI's Photo 4A-HEALTHY-BMI Posts: 6,110
6/24/11 2:14 P

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I have an issue with them dissing protein supplements.

For some of us (like me) it is not convenient to down a chicken breast or egg whites after working out, and turkey sandwiches are out of the question (bread / grains and I do not get along).

It is far better to do a protein shake than nothing or to overeat something that isn't high in protein, both of which are more likely for me in the absence of a shake.

Edited by: 4A-HEALTHY-BMI at: 6/24/2011 (17:01)
Never, ever, EVER give up!

From BMI 53 (336 lbs) to under 30. Now aiming for less than 20% body fat.

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BUZYBEEDEBRA's Photo BUZYBEEDEBRA Posts: 2,492
6/24/11 1:24 P

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Funny you posted this - I was literally just reading it.

Debra Sue (Houston, TX)

www.tntdeb.webs.com/


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BREWMASTERBILL's Photo BREWMASTERBILL SparkPoints: (0)
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6/24/11 1:16 P

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Pretty good for a mainstream article.

edition.cnn.com/2011/HEALTH/06/24/ex
er
cise.myths.trainers/index.html?&hpt=R>hp_c2


How many did you believe?

Simple, Effective Strength Training for Beginners www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5425006


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"In god we trust, all others bring data."

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