Protein – Dre Fitness

Whey Protein Frequently Asked Questions.

Whey protein is one of the densest sources of proteins available and can be a powerful tool in your physique toolbox. But there are still many misconceptions around, hopefully this post will clear some up.

1. Should I take protein before my workout?

Yes and no. Should you take some protein before your workout? Yes.

Should you take only protein before your workout? No.

The goal of consuming protein prior to your workout is simply to prevent excessive muscle loss. This helps boost recovery, which can promote good energy levels after your workout and benefit your lean muscle. But, you generally don’t need to consume very much protein to get this effect.

The ideal pre-workout will consist of 60%+ carbohydrates and 30% (or less) protein.

Food example: Yogurt + Banana

Supplement example: 2:1:1 Recovery mix (specialty supplement drink with two-to-one ratio of carbs:protein.)

Carbohydrates give your body the glucose energy to fuel your workout, while protein prevents breakdown of muscle tissue. All in all, this results in improved performance and more potential for fat loss. Good deal, mate.

2. Will Whey Protein make me fat if I don’t workout?

Will chicken make you fat if you don’t workout? Understand that Whey Protein, while a supplement (and not a whole food), should still be considered as a food. Whey, itself, will typically contain 75% or more protein, with a minor amount of carbohydrates and fat.

Since protein requires more energy for your body to digest, and since protein is the building block of muscle, the answer is that NO, whey protein will NOT make you fat.

Individual considerations…

If you already consume 100+ grams of protein per day, or if you consume more than 40+ grams of protein in one sitting, it is possible that some of the protein will be stored as fat. This is highly unlikely though. There is a much greater chance of carbohydrates being stored as body fat, than there is of whey protein.

For people who do not consume enough protein (less than 60 grams per day), then Whey Protein is a great way to boost up protein levels. Since your body needs a certain amount of protein each day, you will utilize the protein and not get fat from it.

On the other hand, if you DO workout, then the whey protein will boost muscle recovery and help you get lean and sculpted.

3. When is the best time to take Whey Protein?

Whey Protein should supplement a healthy, balanced diet.

But you can supercharge that healthy, balanced diet by taking whey protein at two key times:

a. Breakfeast

b. Immediately after your workout

Of course, some people consume Whey Protein all day long to meet protein requirements, and you may do so if you wish. However, I encourage you to consume more whole foods if you really want to reach physique goals.

Back to our key times…

Breakfast is a time in the morning in which your body is ready to uptake a glorious amount of nutrients. This is the time when you can fuel your body and prepare it for the rest of the day.

For example, Oatmeal + Whey Protein in the morning will pretty much guarantee that you’ll get closer to your physique goals (build muscle, burn fat).

As for taking protein after your workout, the idea is simple…

Following an intense workout, your muscles are highly responsive to amino acids (protein) in the diet. Therefore, you can attain a greater anabolic muscle growth stimulus. Remember, even if you are female, having a certain amount of muscle on your body will raise your metabolism — helping you burn more fat. Think: Jessica Biel booty.

4. Whats the difference between Whey Protein concentrate, Whey Protein Isolate?

The difference between Whey Protein (specifically called Whey Protein Concentrate) and Whey Protein Isolate has to do with the amount of protein compared to lactose and fat. Whey Protein Concentrate, the most popular protein supplement, will contain between 75-85% protein — the remainder will be carbohydrates (lactose) and fat.

On the other hand, Whey Protein Isolate (WPI), has greater biological value in that it is usually 95% or greater protein — often it is completely lactose free. WPI is more absorbable and therefore more expensive as well. You pay for what you get, WPI is generally superior, but costs more.

5. How about Whey Protein versus Plant based protein?

Now, moving on to plant based proteins…the most common are Soy, pea, rice, hemp, and combinations. The key is to look at the amino acid ratios. Certain essential amino acids, including the Branched Chain Amino Acids, are more responsible for muscle growth and recovery. Athletes love whey protein because the amino acid profile is fantastic, whereas some plant based proteins may be lacking in the essential amino acids.

To solve the amino acid dilemma, some producers utilize special extraction techniques or combine Pea, Rice, and Hemp protein together to create a solid amino acid profile.

More thoughts to consider…

Whey protein tastes better than most plant based proteins
Soy Protein contains phyto-estrogens, which may or may not be good for men. (Note: General consensus is that Soy is good in moderation, but preferably from whole food sources, and not necessarily from supplement form)
Make sure your plant protein specifically states that it does NOT come from GMO source — if it is cheap, it might be GMO based.

6. How do you usually take your Whey Protein?

I appreciate that you value my physique accomplishments and am enthusiastic to share personal experiences. Truthfully, I would much rather consume whole foods than bombard my system with whey protein. While whey protein is a great source of amino acids, you should know by now that I am all about the most bang-for-the-buck.

My biggest success with Whey Protein have been from…

Oatmeal + Whey Protein. I must have consumed this combination hundreds of times. Great for energy levels, muscle growth, and fat loss. PS I love eggs, but they take longer to prepare
Whey protein immediately following my workout. This is a money period and I ensure my muscles are loaded with the building blocks required to gain strength.
In my smoothies. Mixed frozen berries + whey protein = delicious, nutritious smoothie.

Overall, whey protein is a good supplement, but you have to figure out how to make it work in your lifestyle.

There’s no denying it: Meat Builds Lean Muscle, at a cost.

Delicious, but please eat along with fiber source.

Delicious, pumped full of amino acids and toxins.

Amino acids, the building blocks of muscle, are found in very high levels in meat and high protein sources. These amino acids are involved in both the process of muscle breakdown and synthesis of new muscle.

Not all aminos are created equally

For muscle maintenance and recovery, the Branched Chain Amino Acid, L-Leucine, is the King of Aminos. In fact, L-Leucine enjoys a prioritized uptake by muscle cells due to it’s superior means of transportation. It’s important to get L-Leucine in combination with other Amino Acids, specifically L-Isoleucine, and L-Valine.

Think of it this way, the King Leucine has VIP access to the Party, and he’s bringing his entourage with him too. A high level of L-Leucine can provide greater additional uptake of the other BCAA‘s, Isoleucine and Valine.

Since muscle is comprised 33% of the triad of Branched Chain Amino Acids, it makes sense to eat food rich in L-Leucine.

Abundance of Amino Acids = Ability for Muscles to Strengthen

The Actual Cost of Meat

I’m not talking here, about the environmental impact of meat.

Actually, the most important thing to consider is YOUR internal environmental impact of meat.

Despite humans having evolved the ability to consume meat, do you think people were eating beef on a daily basis? More likely during hunter-gatherer times, humans consumed several POUNDS of Kale, Lettuce, and Greens to offset any harmful effects from meat.

Beef, to an extent, is relatively toxic to the body. It takes a high amount of body resources to digest, detoxify, and pass meat products.

How Beef Affects Your Body

Contributes to greater acidity in the body (This acidic environment allows unhealthy bacteria, yeasts, and virus to grow from within)
Potential for harmful bacteria, such as e. coli.
High in cholesterol
Most meat is high in added salt as well.
Increase Blood Pressure if body is not already in balance.
Body must produce significant digestive enzymes, which many non-rawfood eaters may be lacking.
Higher in Omega-6 Saturated Fat, offsetting the balance between Omega-3 and Omega-6 essential fatty acids.
Related to pro-inflammatory response in body. (Your heart and joints don’t like that)
Most commercial meats may be loaded with pesticides, antibiotics, and hormones. (And now your meat is too).
PROVIDES BODY WITH ESSENTIAL AMINO ACIDS, NECESSARY FOR EVERY LEAN TISSUE IN THE BODY.

Overall, the Amino Acids are VERY important to life and functioning as a human being. Moreover, amino acids such as L-Lysine are anti-viral and very popular among people with cold sores.

The key is Balance and Moderation when it comes to meat.