Whey Protein: WORSE than white bread says study
Published: Fri, 08/31/12
Perhaps
the most popular nutritional supplement EVER is
whey protein. Heck, you can even buy some of the worst,
cheapest whey protein around conveniently at your local
Wal-Mart. Now that's when you KNOW it's popular.
But here's the truth: Whey protein, even the "high quality"
stuff that you'd pay an arm and a leg to obtain from your local
Vitamin Shoppe or GNC, could very likely be stalling your fat
loss progress and, even WORSE, causing you to GAIN fat weight.
And if that wasn't enough, here are the absolute WORST times
to consume whey protein:
1. During the day
2. In the evening
Scratching your head? Don't: you understood it perfectly. Whey
protein simply isn't a great protein to consume at any time of day,
and for specific reasons.
1. Whey Protein Absorption - A review on the rate of protein absorption
published in 2006 in the International Journal of Sport Nutrition and Exercise
Metabolism reported that whey protein isolate absorbs at a rate of about
8g/hour. This is in large part due to the fact that whey is not broken down
into small enough peptides by our body's natural enzymes in time to be
absorbed.
Couple that with the fact that the window of opportunity for whey protein
to be absorbed is 1.5 hours, your body at maximum will be able to absorb
12 grams of whey protein from a single serving.
Kind of makes those 40g whey protein shakes seem foolish, doesn't it?
Well, that's because they are.
Simply put, whey protein passes through the system far too rapidly to be
adequately absorbed, leaving the majority of your protein shake wasted...
literally.
2. Insulin Release Associated With Whey - Which of the two items
below cause a greater spike in insulin?
a) White Bread
b) Whey Protein
Well, as you can probably guess, if you chose the horrendous, high
glycemic, void-of-all-nutrition white bread, you'd be 100%...WRONG.
That's right, a 2012 study published in Nutrition & Metabolism identified
that the specific amino acids in whey protein stimulate beta cells to secrete
more insulin than a similar amount of carbohydrate from white bread.
In the presence of insulin, fat burning essentially stops.
This makes a whey-protein-only supplement a big-time no-no for evening
use, especially pre-bedtime when avoiding spikes in insulin are paramount
as metabolism is already slowing down in preparation for its normal, much
slower sleep rhythm.
The truth is, whey protein simply isn't an ideal protein to use at any other
time other than immediately following exercise, and even then the amount
you're able to absorb on a per serving basis is extremely limited.
The Solution: A true time-released protein blend.
The fact is, whey is an extremely high quality protein with one of the highest
biological values of any protein source, but it possesses two undeniable
downsides in its very limited absorption rate and record-setting insulin
response.
Still, you may be wondering if it's possible to somehow get the positive
benefits of whey without the downsides, and the answer is YES. The trick
is to combine whey with other medium-speed and slow-digesting proteins
such as milk protein and micellar casein, respectively.
This combination of proteins will significantly reduce the overall insulin
response from the whey while ensuring optimal absorption of each protein
due to its slower digestion and time-released nature.
But don't be fooled - most time-released protein blends are a total FRAUD.
Sure, it's "sexy" to market a time-released "blend" of proteins, but the
unfortunate truth is that most of these blends consist of 90% cheap,
denatured whey and contain very little of the more expensive slow-digesting
proteins that make a true time-released protein product work.
How do you know how much of each protein is contained in these so-called
"blends"? Well, the ONLY real way to know is by the brand listing the exact
amounts of each protein on their label, which hardly anyone does.
whey protein. Heck, you can even buy some of the worst,
cheapest whey protein around conveniently at your local
Wal-Mart. Now that's when you KNOW it's popular.
But here's the truth: Whey protein, even the "high quality"
stuff that you'd pay an arm and a leg to obtain from your local
Vitamin Shoppe or GNC, could very likely be stalling your fat
loss progress and, even WORSE, causing you to GAIN fat weight.
And if that wasn't enough, here are the absolute WORST times
to consume whey protein:
1. During the day
2. In the evening
Scratching your head? Don't: you understood it perfectly. Whey
protein simply isn't a great protein to consume at any time of day,
and for specific reasons.
1. Whey Protein Absorption - A review on the rate of protein absorption
published in 2006 in the International Journal of Sport Nutrition and Exercise
Metabolism reported that whey protein isolate absorbs at a rate of about
8g/hour. This is in large part due to the fact that whey is not broken down
into small enough peptides by our body's natural enzymes in time to be
absorbed.
Couple that with the fact that the window of opportunity for whey protein
to be absorbed is 1.5 hours, your body at maximum will be able to absorb
12 grams of whey protein from a single serving.
Kind of makes those 40g whey protein shakes seem foolish, doesn't it?
Well, that's because they are.
Simply put, whey protein passes through the system far too rapidly to be
adequately absorbed, leaving the majority of your protein shake wasted...
literally.
2. Insulin Release Associated With Whey - Which of the two items
below cause a greater spike in insulin?
a) White Bread
b) Whey Protein
Well, as you can probably guess, if you chose the horrendous, high
glycemic, void-of-all-nutrition white bread, you'd be 100%...WRONG.
That's right, a 2012 study published in Nutrition & Metabolism identified
that the specific amino acids in whey protein stimulate beta cells to secrete
more insulin than a similar amount of carbohydrate from white bread.
In the presence of insulin, fat burning essentially stops.
This makes a whey-protein-only supplement a big-time no-no for evening
use, especially pre-bedtime when avoiding spikes in insulin are paramount
as metabolism is already slowing down in preparation for its normal, much
slower sleep rhythm.
The truth is, whey protein simply isn't an ideal protein to use at any other
time other than immediately following exercise, and even then the amount
you're able to absorb on a per serving basis is extremely limited.
The Solution: A true time-released protein blend.
The fact is, whey is an extremely high quality protein with one of the highest
biological values of any protein source, but it possesses two undeniable
downsides in its very limited absorption rate and record-setting insulin
response.
Still, you may be wondering if it's possible to somehow get the positive
benefits of whey without the downsides, and the answer is YES. The trick
is to combine whey with other medium-speed and slow-digesting proteins
such as milk protein and micellar casein, respectively.
This combination of proteins will significantly reduce the overall insulin
response from the whey while ensuring optimal absorption of each protein
due to its slower digestion and time-released nature.
But don't be fooled - most time-released protein blends are a total FRAUD.
Sure, it's "sexy" to market a time-released "blend" of proteins, but the
unfortunate truth is that most of these blends consist of 90% cheap,
denatured whey and contain very little of the more expensive slow-digesting
proteins that make a true time-released protein product work.
How do you know how much of each protein is contained in these so-called
"blends"? Well, the ONLY real way to know is by the brand listing the exact
amounts of each protein on their label, which hardly anyone does.
Now, if you've read my newsletters this week then you already know I'm a
huge fan of this delicious all-natural protein supplement, and here is yet
another reason why. You see, with BioTrust Low Carb, the folks at Bio
Trust Nutrition have put together a true 25-25-25-25 blend of micellar
casein, milk protein concentrate, whey protein isolate, and whey protein
concentrate.
Sure, it's a lot more expensive to produce
than a simple, low-absorbing,
insulin-spiking whey protein powder, or a fraudulent "proprietary blend"
of proteins that in reality is still 90% whey, but that's where BioTrust really
stands out...quality.
And here's a reminder of all the perks you'll get if you decided you'd like
to try BioTrust this week during their special site-wide sale (no pressure,
but I love the product and it's a pretty incredible deal they're running for
just a couple more days...details below):
1. You'll get F.REE SHIPPING on your entire order, no matter what you
order or how much you order. Every single order gets freee shipping
(US & Canada; 1/2 price shipping international).
2. When you grab 2 containers, they'll GIVE you a 3rd container of
BioTrust Low Carb for F.REE.
3. They're also going to give you a F.REE BioTrust Blender Bottle with
every single order this week. This portable, high-quality shaker bottle
(with its patented wire-whisk ball) allows you mix BioTrust Low Carb
smoothly no matter where you are. I use mine all the time.
4. Joel is also going to GIVE you a freee copy of his brand new book,
The 7 Day Rapid Fat Loss Diet, which shows you how you can lose up
to TEN pounds in just 7 short days (and keep it off!) with some brand new
cutting-edge strategies. You can't even buy this program anywhere right
now, but they're automatically including it at no charge with every order...
but all of this stuff is only included for a couple more days...
Get your supply of BioTrust Low Carb and ALL the bonuses, along with your
F.REE copy of The 7 Day Rapid Fat Loss Diet right here:
==> Get the SOLUTION to the whey protein dilemma + ALL Bonuses (bonuses end soon)
Keep training hard,
insulin-spiking whey protein powder, or a fraudulent "proprietary blend"
of proteins that in reality is still 90% whey, but that's where BioTrust really
stands out...quality.
And here's a reminder of all the perks you'll get if you decided you'd like
to try BioTrust this week during their special site-wide sale (no pressure,
but I love the product and it's a pretty incredible deal they're running for
just a couple more days...details below):
1. You'll get F.REE SHIPPING on your entire order, no matter what you
order or how much you order. Every single order gets freee shipping
(US & Canada; 1/2 price shipping international).
2. When you grab 2 containers, they'll GIVE you a 3rd container of
BioTrust Low Carb for F.REE.
3. They're also going to give you a F.REE BioTrust Blender Bottle with
every single order this week. This portable, high-quality shaker bottle
(with its patented wire-whisk ball) allows you mix BioTrust Low Carb
smoothly no matter where you are. I use mine all the time.
4. Joel is also going to GIVE you a freee copy of his brand new book,
The 7 Day Rapid Fat Loss Diet, which shows you how you can lose up
to TEN pounds in just 7 short days (and keep it off!) with some brand new
cutting-edge strategies. You can't even buy this program anywhere right
now, but they're automatically including it at no charge with every order...
but all of this stuff is only included for a couple more days...
Get your supply of BioTrust Low Carb and ALL the bonuses, along with your
F.REE copy of The 7 Day Rapid Fat Loss Diet right here:
==> Get the SOLUTION to the whey protein dilemma + ALL Bonuses (bonuses end soon)
Keep training hard,
Mike Westerdal
CriticalBench.com
P.S. In case you missed all the other benefits of BioTrust Low Carb that I
highlighted in my newsletter yesterday, here they are:
**It's 100% All-Natural - no artificial colors, sweeteners, or flavors
**It's naturally sweetened with stevia and a naturally sweet form of fiber called
inulin, boosting fiber and getting rid of the garbage
**It's Certified Hormone-Free, sourced from cows not treated with the
dangerous growth hormones rBGH and rBST
**It's the very first, and currently the ONLY, protein product on the market to
use a breakthrough new enzyme that has been shown to more than DOUBLE
protein absorption
And it tastes awesome. See for yourself and get all the bonuses here:
==> Get the SOLUTION to the whey protein dilemma + ALL Bonuses (bonuses end soon)
P.S. In case you missed all the other benefits of BioTrust Low Carb that I
highlighted in my newsletter yesterday, here they are:
**It's 100% All-Natural - no artificial colors, sweeteners, or flavors
**It's naturally sweetened with stevia and a naturally sweet form of fiber called
inulin, boosting fiber and getting rid of the garbage
**It's Certified Hormone-Free, sourced from cows not treated with the
dangerous growth hormones rBGH and rBST
**It's the very first, and currently the ONLY, protein product on the market to
use a breakthrough new enzyme that has been shown to more than DOUBLE
protein absorption
And it tastes awesome. See for yourself and get all the bonuses here:
==> Get the SOLUTION to the whey protein dilemma + ALL Bonuses (bonuses end soon)