How to choose and use protein powder

Wheyr's the protein? lol or groan;)

Protein is one of three macro-nutrients used by our bodies for energy. We need it.  It builds and repairs muscle and bones, provides energy for working muscles, keeps hormones in check, satisfies us for a longer amount of time, maintains our immune system, maintains and improves our moods and ability to concentrate, and so on. The average recreationally active Joe/Jane needs about .5-.7 grams of protein per pound of body weight. A competitively active person would need about .6-.9 grams per pound. This is important to know because a diet too rich in protein can result in some serious kidney issues, osteoporosis and cardiovascular problems. A diet poor in protein results in a body that breaks down muscle to survive. Organs and bones are at risk,  and the immune system plummets along with energy levels. So why would someone supplement their diet with a protein powder? An active teenager or an athlete ramping up their activity will need more protein.  A bodybuilder needs more protein. Athletes with sports injuries use it to help their bodies heal from injury and those with a vegan diet or those going on a temporary eating plan may use it to maintain quality protein intake. 

Whey Protein

Whey protein comes from cow's milk. It is a complete lean protein.  It is a fast absorbing, high performing protein. Good quality whey protein is going to come from grass fed cows and should have the 9 essential amino acids that are necessary in protein. Also investigate to see how the whey is processed.  Some companies use a chemical process and others like Designer Whey use a pressure-driven ultra-filtration process that filters out fats and lactose. Their product claims to filter out so much lactose that even the lactose intolerant can tolerate it.  I was able to have it a couple of times a week but I am lactose sensitive and more often than that and things did not go well. Designer Whey vanilla was creamy and dreamy tasting. It dissolved easily and always came out smooth. http://designerwhey.com/products/powders/protein-powders/

Plant Based Protein

Soy comes from soybeans. This protein is a high quality one that contains all 9 essential amino acids. It generally takes longer and takes more to meet the protein needs when compared with whey protein. You may also find that when mixed with liquid it is more chalky than the whey. A good quality soy product needs to come from non-gmo soybeans. There are many studies cautioning against the use of soy, especially with children. As always do your research and be educated before purchasing.

Pea and rice are commonly found as plant based proteins. Protein content per volume is usually lower than animal based protein but is a good choice for those who are vegan or may be lactose sensitive.  These powders also tend to be less flavorful and somewhat chalky tasting. More work is required to process these kinds of proteins and as a result they are usually more costly. The closest to the dreamy, creamy whey protein flavor and smoothness that I have found is Thorne All-in-One Shake Vanilla. Thorne's claim to fame that has stood the test of time is purity of products and high quality but be prepared as it will also be more costly. http://www.thorne.com/Products/Multiples/Protein_Powder/prd~SP677.jsp

Summary: Determine if you need a protein powder as a supplement to your eating plan.  Look for a quality product that has 5g or less of sugar and is low in carbs. How many calories does it have per serving? Where are the calories coming from? How many grams of protein per serving? Does it have a high fiber content? What is the first ingredient listed? The first ingredient of any nutrition label is a tell tale, so in protein powder it makes sense that protein should be first.  If it says sugar or water then you are not getting quality. Does the label tell you how the product was processed? You are looking for purity of product. If it is whey protein then you are looking for non-hormone, grass fed, processed without chemicals.

There are many great protein shakes and powders out there that we have not tried and many plant based ones that we did not cover here. Read the labels and if you find a good one, please share. If you have a favorite protein shake, take a pic and send it and the recipe and we will blog it!

Pain... it's all in your head

You are breathing so hard your lungs are on fire.  Your legs feel like cement blocks each time you try to run one more step or do one more squat jump.  Your arms and shoulders are burning and shaking so badly you are sure you are going to do a face plant if you attempt one more push up.  And it's all in your head?  Okay, your body really is "hurting", but how you deal with the pain is all in your head.

People will sometimes refer to their pain threshold, saying they have either a high or low pain threshold.  Research has actually shown that most everyone has the same pain threshold, or the point at which they begin to experience something as painful.  What can differ greatly, though, is individual pain tolerance.

A recent study from the School of Medical Sciences in Australia shows that athletes can tolerate the sensation of pain longer than non-athletes.  So this raises the classic chicken-or-egg question.  Do some people become Metabolic Warriors because they naturally tolerate pain better, or does becoming a Metabolic Warrior result in developing a greater pain tolerance?

The Australian study showed that after just six weeks of moderate intensity training, people toughened up.  In fact, the study participants increased their pain tolerance by 20% while their pain threshold remained the same.  That is, they still perceived a given sensation to be just as painful as before, but they could tolerate that level of discomfort for a much longer period of time.

There were two very interesting findings with the study.  First, was how rapidly the participants improved their pain thresholds.  During the 6 week study participants were required to ride a stationary cycle 3 times a week, for 30 minutes at moderate intensity.  The second interesting discovery is that some of the pain tolerance tests were done on the participant's arms.  And since cycling doesn't specifically target the arms, the increase in pain tolerance cannot be attributed to the individuals becoming accustomed to the discomfort there.

The researchers concluded that the increase in pain tolerance was due to a psychological adaption to the training. This conclusion would be supported by a report in the journal Pain that looked at 15 studies that examined pain threshold and tolerance in athletes and non-athletes.  The researches concluded that athletes tend to instinctively rely on brain over body tricks to power through pain, and that athletes in the study were able to consistently tolerate more pain than non-athletes.

So perhaps some of our Metabolic Warriors are drawn to the training because they already have a higher pain tolerance than the average individual, but this research shows that getting fit can make you tougher, and the toughness you gain can help you to achieve even more physically.  So instead of a vicious cycle, you have a virtuous circle.  A what?!  (I had to look up the opposite of vicious cycle and don't necessarily like the term virtuous circle.)  So we would rather conclude that becoming a Metabolic Warrior makes you Warrior Strong.  Strong in Mind AND Body!

Function of the Meniscus

It seems that too many people know someone who has torn a meniscus. As is true with the rest of our bodies, we don't think about this little structure in our knee until it is torn and your knee hurts and you can't do what you used to do.  And now you might have to have surgery! So what is the meniscus? We have utilized images from MendMeShop and Mayo Clinic to assist in understanding the function of the meniscus.



Meniscus often refers to the cartilage of the knee, either to the lateral or medial meniscus. The meniscus is cartilaginous tissue that provides structural integrity to the knee when it undergoes tension and torsion. It allows your knee to move in many directions smoothly. Each knee has two menisci- C shaped cartilage that provide a cushion between your femur (thighbone) and tibia (shinbone).

A torn meniscus is a common knee injury. Activities that cause you to forcefully twist or rotate your knee, especially when putting the pressure of your full weight on it, can lead to a torn meniscus. Trauma from sports such as football and the natural breakdown of the cartilage with aging and use can cause or lead to this condition. Degenerative meniscus tears are different than a trauma that causes a tear. Arthritis is usually involved and abnormalities of the cartilage are present. This kind of tear may be treatable with over the counter medication and/or injections at the sight. A torn meniscus means uneven distribution of your body weight on the knee joint which leads to bone on bone grinding and impact where the tear is. Symptoms of this injury can be pain, swelling and stiffness. Limited range of motion may develop although most people can still walk comfortably when inflammation is reduced.

Immediate treatment that may assist in recovery is rest, ice, compression and elevation (RICE). Limited blood flow to this area slows healing. Additional care may require surgery. Orthopedic doctors will advise you on your options and prognosis. Note the example of a torn meniscus below.



What can you do?  Core and lower body strength training is necessary. Choosing softer surfaces for activities that impact the knee are helpful. Exercise can, and still should be, a part of your lifestyle routine. Consulting with your doctor regarding your diagnosis, your options and your future activities is recommended.

Cool Down. Is it old school?

Have you ever had your coach or fitness instructor tell you that you need to do your cool down to flush out the lactic acid and help prevent muscle soreness?  Taking a couple of minutes at the end of a workout may have some value, but it is not going to prevent muscle soreness.  We addressed muscle soreness in a prior blog and pointed out that current research shows that muscle soreness is not caused by lactic acid buildup, and even if it were, a cool down does not flush lactate out of the muscles.  And if you read last week's blog, you know that massage has numerous benefits but moving lactate out of the muscles is not one of them.

Research has also shown that cooling down has little effect on aiding recovery, increasing flexibility, increasing strength gains, or preventing injuries.  So it might seem that a cool down is a total waste of time.  Not entirely.  The primary benefit of cooling down after a hard workout is that it prevents blood from pooling in the extremities which can cause dizziness and fainting.  By exercising at a lower intensity level for a few minutes after a hard or maximal effort, you enable your circulatory system to slowly return to a resting state while maintaining proper blood pressure.  A second reason for doing a cool down is that it feels good psychologically.  Taking a few moments to move gently and feel the relief and accomplishment of having completed a challenging workout feels good.

Those couple of minutes that we take at the end of our training to do gentle core exercises are perfect for keeping your bodies moving and starting to bring your heart rate down.  We know, "gentle" is relative, but compared to those overhead presses and push up chains, the core work is gentle.  Follow that with a couple of minutes of truly gentle stretches and you are ready to go on your way!

Massage for Fitness?

We are advocates of massage. We make it part of our fitness routine and we consider it to be maintenance for keeping our bodies healthy for another couple of weeks of hard workouts. What, though, is massage all about?

Massage reportedly began in the mid 19th century in the United States. (1,000's of years prior to that it was used in China). Massage was also in use in the U.S. in the 60's and 70's by nurses to aid in pain reduction and sleep. In the 70's it became synonymous with sports for pre-, during, and post events. 1984 was the first time it was televised while being performed on athletes at an Olympic event. In 1996 it became a core medical service provided to the US Olympic Team. Jump forward to 2009 and it was reported to be a $6 billion industry! Massage has come a long way in our culture! It is an activity to do while on vacation for many but for an athlete it is a necessary part of the routine. Massage is reported to alleviate muscle soreness. Is that true? Does pre-event massage really enhance sports performance? What are the benefits of massage?


Massage for Muscle Soreness

It was commonly thought that massage after a hard workout would push lactic acid out of the muscles and that toxins were being flushed out of your muscles and into the bloodstream. This is what most of us thought was relieving our muscle soreness. You do get relief to some degree from post workout soreness but science now shows that it is not from removal of lactic acid and toxins. It is physiologically impossible for toxins to be flushed from the muscles to the bloodstream. One study reported on by Mens Fitness illustrates the point. It put 11 healthy young men through a strenuous workout. Biopsies of both leg muscles were taken before and after exercise and then 10 minutes after Swedish style massage. The massages were given following the workout. They found that two genes in the muscles were affected. One gene decreased muscle inflammation caused by the workout. The second increased the production of mitochondria which uses oxygen and broken down products of food to generate energy needed by the cells for repair. An interesting side note in this article stated that ice baths and anti-inflammatory medications also provide relief but do not help the muscles repair and grow like massage does. In this study, lactic acid levels did not decrease. So those long lines at the marathons are not for nothing.  Those runners are in fact helping their muscles repair and recover more quickly. By the way, if you have ever run a long distance and gotten in one of those lines then you know those massages don't feel wonderful on a hurting body but they do help the recovery and that is good news to any athlete because a grounded athlete is an unhappy athlete.


Massage for Sports Performance

The idea with pre-performance massage is that it may prevent injury, improve or increase performance, and put the performer in a mental state conducive for the performance. The North American Journal of Sports Physical Therapy provided some information about studies that indicate that some types of massage may enhance performance in some sports such as those that require vertical movement. Whether the benefits that may enhance performance are directly related to the muscles or whether it is related to other physiological responses resulting from massage remains to be decided. Research and studies are limited, and of those that are available, there appear to be some flaws. So jury says....yes in some cases it improves performance but not in all cases. It is hard to tell if it actually prevents injury. What it does do is work out some of the pre-performance jitters.



Benefits of Massage

Repeated pressure to muscles, tendons, ligaments and fascia translates to relaxed muscles. Adhesions between fascia and muscles are removed. Immune systems are boosted. Cortisol (the stress hormone) typically lowers along with other hormones that are indicators of being relaxed. Lowered cortisol also means less chronic inflammation which indicates lowered risk of heart attacks, stroke, cancers and other chronic diseases. Massage can reduce anxiety (blood pressure lowers) and depression (neurotransmitters dopamine-happiness & seratonin-tranquility increases), creating a feeling of well being. Sleep can improve. Short massage sessions of 10-15 minutes can make you more alert (maybe a massage therapist should be part of every staff;) Massage may also reduce headache and other body ache pain. Massage is also very helpful to those under going cancer treatment as it can relieve fatigue, pain, nausea and depression. It also speeds up recovery of muscles post workout. It has also been beneficial for digestive disorders, fibromyalgia, myofascial pain syndrome, nerve pain...and the list goes on.

There is so much more to massage than we have been able to put in this blog but we hope this is a start in providing you with a better idea about the benefits of massage and if you already knew all of this then we hope it reinforces the benefits of making it part of your lifestyle if you can.

Maybe it is time to book a massage!;)