Protein Powder

I have been asked so many times by patients about what protein powder I use, I thought it was about time I put it in an article. Here it is:

Why this protein powder? I have tried dozens of protein powders over my 30 years of weight training and this one is by far the best one I’ve tried.

1. There is one ingredient: 100% Microfiltered Whey Protein Isolate. That’s it! Microfiltration is the process that separates the milk sugars and the fat from the protein leaving just the whey protein. The advantages of the isolate form are 1)it is higher in protein content per portion than whey concentrate and 2)it contains much less fat content and less lactose per serving and those facts make isolate a nice supplement for those that suffer from lactose intolerance. In general, whey protein is absorbed the fasted compared to other forms of protein (casein, soy). Whey is soluble, which allows faster gastric emptying, whereas casein clots in the stomach and delays gastric emptying. (Source)

2. Product Safety: Many protein products are mixed with other ingredients that are either not beneficial or out and out dangerous! If you have kids playing sports, check what they are taking. Some protein powders have even been contaminated with STEROIDS. Read here!

3. No artificial sweeteners which cause gastrointestinal problems. Since I have been using NOW Foods Whey Protein Isolate (for several years), I have had no gastrointestinal upset. Read my article on artificial sweeteners – Click Here.

4. Contains no sugar, salt, starch, yeast, wheat, corn, egg, or preservatives.

5. No gluten. Many patients are gluten sensitive or have outright Celiac disease and need a gluten free protein powder. Most protein powders do not guarantee gluten free. Check the label!

6. 25 grams of protein per scoop (serving). Check to see how many servings are in a container. What you thought was a good deal may not be a good deal at all. This goes for all supplements.

7. Much less expensive than other supposedly high quality protein powders. Comes in a 5lb container (Click Here to Order) and a 10lb bag which is the one I buy (Click Here to Order).

8. Shipping is only $5.99 per order, not per product! That is awesome on a 10lb bag! Many companies charge based on product weight or per product – this is how they make more $$$!

9. I have used AllStarHealth.com for over 1 year and they deliver quickly. No hitches. I certainly cannot say that about most of the other companies I have used in the past.
These are the reasons I use this product. Make sure you read the labels on all your nutritional supplements carefully.

How Much Protein Do I Need?

Protein ingestion and amino acid availability is a key factor in promoting net protein synthesis. (Source) Protein consumed 30 –40 minutes before and immediately after strength training accelerates the gains in strength and muscle mass. (Source)

Studies show that “protein requirements for athletes performing strength training are greater than for sedentary individuals and are above current Canadian and US recommended daily protein intake requirements for young healthy males.” (Source) For endurance athletes, this study in the journal Nutrition states, “Although most endurance athletes get enough protein to support any increased requirements, those with low energy or carbohydrate intakes may require nutritional advice to optimize dietary protein intake.” (Source)

For children, “There is currently not enough evidence to support either carbohydrate loading or increased protein intake in the diet of the child athlete.” (Source)

Nancy Clark, prominent sports nutritionist, says to figure out your needs, simply multiply your weight in pounds by one of the following: (Source)
• Sedentary adult 0.4
• Active adult 0.4-0.6
• Growing athlete 0.6-0.9
• Adult building muscle mass 0.6-0.9

She also states, there is “no scientific evidence to date suggests that protein intakes exceeding 0.9 gram of protein per pound (2.0 g per kg) will provide an additional advantage (Lemon 1995).” (Source)

Other experts feel the requirement is greater – as much as 1.5 grams per pound. (Source)

Pre and Post Exercise Protein Intake

Recent research shows that a carbohydrate and protein drink 30 – 40 minutes before training (about 20 grams of protein) and the same after training is beneficial. (Source) Carbohydrate and protein appear to be more effective than carbohydrate alone at enhancing post-exercise glycogen repletion. (Source) Interestingly, Dr. Mauro Di Pasquale feels that post exercise carbohydrate ingestion may be detrimental to recovery. (Source)


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