2740: Protein Supplementation - Whey & Other Protein Supplement Review

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[00:00:27] Das ist eine Q&A-edition von Optimal Health Daily. Und ich bin Dr. Neal Malik.

[00:00:31] Hey, da. Happy Friday. Und willkommen zu einer Q&A-edition von Optimal Health Daily,

[00:00:36] wo ich deine Fragen anwesendungen, die zu fitnessen, diet und nutritionen und mehr.

[00:00:41] Du sendest in die Fragen, und ich answer sie für Sie. Oh, und wenn Sie Sie eine Frage stellen,

[00:00:46] wir geben Sie eine copy unserer Optimal Living Daily Workbook.

[00:00:50] Ich sage Ihnen wie zu senden eine Frage an der Ende des Jahres.

[00:00:52] Aber für heute, wir hören uns heute Abend, als wir optimieren Ihre Leben.

[00:01:00] Heute kam via e-mail.

[00:01:03] Klint writes,

[00:01:04] Dr. Neal, ich bin ein 55-jähriger Mann in ziemlich gut shape.

[00:01:08] Ich gehe 2.5-3-malen-durchsend und mache 2-3-malen-durchsend und mache eine resistenz-worte-durchsend-durchsend-durchsend-durchsend-durchsend-durchsend-durchsend-durchsend.

[00:01:16] Aber ich habe so viel über die wichtigste Rolle als ich age.

[00:01:20] Ich will, oder ich kann, wenn es möglich, meine Muscle Tone, aber ich bin auch susceptible zu

[00:01:26] belly fat zu werden.

[00:01:27] Es scheint eine whey protein supplement ist eine gute Idee, aber was würden Sie eine gute Idee?

[00:01:33] Also, sind Sie da bestimmte Types oder Brands Sie können?

[00:01:37] Und finally, ich bin leidendet für protein powders,

[00:01:40] was es zu kosten-effectivisch ist,

[00:01:42] als eine höheren-protein-to-lower-calorie-ratio.

[00:01:45] Aber ich bin nicht so viel Geld.

[00:01:48] Ist es eine mehr kost-effektive Art für ein

[00:01:51] für ein cheaper Mann zu erreichen,

[00:01:52] eine 30-60g von Däil-Protein,

[00:01:54] ohne zu viel zu verlieren,

[00:01:56] oder zu breiten die Bank?

[00:01:58] Ich bin so viel.

[00:01:59] Vielen Dank für die Zeit,

[00:02:01] zu senden Ihre Frage, Klint.

[00:02:03] Erst,

[00:02:03] based auf wie du beschreibst,

[00:02:05] die typenst du aktivierst,

[00:02:06] die Faktion,

[00:02:07] die du 2.5-3.000-mils jeden Tag und performen

[00:02:10] die resistance training 3-daisen-täglich,

[00:02:12] ich würde sagen,

[00:02:13] dass du in ein guter Beziehung bist.

[00:02:15] Vielleicht sogar noch mehr als ein guter Beziehung.

[00:02:17] Es ist wirklich sehr sehr beeindruckend.

[00:02:20] Jetzt,

[00:02:20] du bist,

[00:02:21] das Protein ist wichtig in deinem Grund für zwei main reasons.

[00:02:24] Du bist aktiv,

[00:02:25] und du bist über 40 Jahre alt.

[00:02:27] Aber ich bin zu sagen,

[00:02:29] du bist wahrscheinlich schon wieder zu essen.

[00:02:32] Wie kann ich das überhaupt wissen?

[00:02:34] Das ist,

[00:02:35] weil es da viele Daten auszulernen

[00:02:37] auf wie viel und was types von Füden

[00:02:40] die Welt in den ganzen Welt

[00:02:41] consume.

[00:02:43] Was wir haben,

[00:02:44] ist, dass viele viele

[00:02:46] mehr protein in den ganzen Tag.

[00:02:47] Jetzt,

[00:02:48] ist die Menge,

[00:02:49] die wir jetzt noch zu nutzen,

[00:02:50] genug zu unterstützen,

[00:02:52] und zu helfen,

[00:02:53] das ist die Frage,

[00:02:55] dass alle anderen wissen,

[00:02:56] das ist,

[00:02:57] die American College of Sports Medicine,

[00:02:59] oder ACSM,

[00:03:01] sagt,

[00:03:01] dass ihr das Ziel ist,

[00:03:02] to build strength and muscle, you need to consume 1.2 to 1.7 grams of protein per kilogram of body

[00:03:10] weight. It's frustrating that their recommendations don't use ounces of protein and pounds of body

[00:03:15] weight, I know, but luckily the math isn't too hard. Let's figure this out together. Stay with

[00:03:21] me here. Let's say Jamie weighs 125 pounds. To use the American College of Sports Medicine's

[00:03:27] recommendations, we need to convert Jamie's weight into kilograms. Luckily, the math is simple. Take

[00:03:34] 125 pounds and divide that by 2.2. You would do the same thing for any body weight. So, if you weigh 150

[00:03:43] pounds, divide 150 by 2.2. If you weigh 110 pounds, divide 110 by 2.2. Either way, that's going to give

[00:03:55] us your weight in kilograms. So, Jamie's weight in kilograms is 125 divided by 2.2, which is 56.82

[00:04:06] kilograms. Okay, so now what? Now that we know Jamie's body weight in kilograms, we can figure out

[00:04:12] how much protein they need to consume each day. Like I mentioned before, the American College of

[00:04:17] Sports Medicine says if you want to build strength and muscle, you need somewhere between 1.2 and 1.7

[00:04:24] grams of protein per kilogram of body weight. We know Jamie's body weight in kilograms. We just

[00:04:30] figured it out. It's 56.82. So, we take 56.82 and multiply it by the American College of Sports

[00:04:40] Medicine's recommendations. We'll start by multiplying 56.82 by the lower end of the recommendation,

[00:04:47] 1.2 grams of protein. So, plugging that into our calculator, we get 56.82 times 1.2 grams of protein

[00:05:00] equals 68 grams of protein. That means, at a minimum, Jamie needs to consume about 68 grams of protein

[00:05:09] each day to build strength and muscle. Now let's find out how much they should consume at a maximum,

[00:05:16] according to these recommendations. We'll again take their body weight in kilograms, 56.82,

[00:05:23] and multiply that by 1.7. Remember, the recommendation said 1.2 to 1.7 grams of protein

[00:05:32] should be consumed each day. So, now we're using the higher number. 56.82 times 1.7 equals 97 grams of

[00:05:43] protein. Okay, so that means Jamie should consume between 68 and 97 grams of protein each day to help

[00:05:53] support muscle growth. Now what happens if we go beyond that maximum? Well, as you mentioned, Clint,

[00:06:00] that can lead to excess belly fat gain. When we consume above and beyond what's recommended for

[00:06:06] any macronutrient, carbs, fats, or proteins, the body tends to store it as body fat. Okay, so how much

[00:06:16] is 68 to 97 grams of protein? How can we actually visualize that? Because for those of us in the States,

[00:06:24] we still don't know how to make sense of grams. So, bear with us. So, if we do the math, about one-third

[00:06:31] to one-half cup of cooked chicken, or about three and a half ounces, would provide about 31 grams of

[00:06:38] protein. So, for someone that weighs 125 pounds, they need to eat about a half cup of cooked chicken

[00:06:45] three times a day to make sure they're getting enough protein to build strength and muscle.

[00:06:49] That will help them meet that 68 to 97 grams of protein for their body weight. Now, that's not that

[00:06:56] much, I know. Plus, this doesn't include any protein they're getting from other sources like

[00:07:00] eggs, meat, dairy, beans, soy, breads, and so on. Most studies actually have found that consuming

[00:07:09] above and beyond these daily protein recommendations don't seem to help improve muscle size or strength,

[00:07:15] and as I mentioned before, it can contribute to belly fat. Now, what about types of protein?

[00:07:21] Aren't some forms of protein better for muscle growth? This used to be true. In fact,

[00:07:26] on this podcast, I had mentioned how whey protein tends to be absorbed better than other forms of

[00:07:31] protein. But more research has come out and found that all protein sources can be helpful for increasing

[00:07:37] muscle size and strength. And these sources include not just whey protein, but soy, casein, and pea-based

[00:07:44] proteins. What seems to be most important is consuming protein throughout the day, not all at once.

[00:07:50] Studies have found that getting about 20 to 30 grams of protein in each meal may stimulate optimal muscle

[00:07:57] growth. So again, that would be like consuming about one half cup of cooked chicken with each meal.

[00:08:04] So, when might protein supplements, like in the form of protein powders or shakes, be helpful?

[00:08:09] And how can we find a product that's safe to use? As far as whether protein supplements are helpful,

[00:08:15] if we aren't getting enough protein each day, like that one third to half a cup of protein at each meal,

[00:08:21] then we need to consider taking a protein supplement. Now, I should mention that protein

[00:08:25] supplements in the form of protein powders are considered ultra-processed foods. When it comes

[00:08:32] to supplements in general, not just protein powders and supplements, there's always the concern that the

[00:08:37] product may not meet quality and purity standards. In fact, according to consumerlab.com,

[00:08:43] 10 products that they independently reviewed contained cadmium and lead that went over the

[00:08:50] established safety standards. Even worse, more than half of the samples they tested had bisphenol A or BPA.

[00:08:58] And this is a problem because bisphenol A or BPA is believed to be harmful to our health because it can

[00:09:05] mess with our hormones. So, finding products that are free of these impurities is important.

[00:09:10] We also need to think about whether we want to supplement with animal-based or plant-based

[00:09:15] protein products. In general, animal-based supplements tend to have a higher overall protein content

[00:09:21] when compared to plant-based sources. Also, the fewer ingredients a product has, usually the lower its

[00:09:29] calorie content. So, for some flavored protein powders, we may find that they're higher in calories

[00:09:35] and possibly higher in added sugar than others. When it comes to when we should consume a protein supplement,

[00:09:42] after finishing a resistance training workout may be better than consuming it before the workout.

[00:09:48] So, what about affordability? Luckily, Consumer Lab has done this research for us.

[00:09:53] On their site, they posted their top picks for whey protein. These top picks are based on the supplement's

[00:10:00] quality, purity, taste, and price. Their first pick is NutriCost Grass-Fed Whey Protein Isolate,

[00:10:09] the unflavored version. Their other top pick is Optimum Nutrition Gold Standard 100% Whey Double Rich

[00:10:18] Chocolate Flavor. Now, when it comes to cost, a good rule is to find a product that's less than 75 cents

[00:10:26] per 20 grams of protein. Now, another heads up, thankfully, there aren't many reported side effects

[00:10:33] for use of these protein supplements in the short term. The most commonly reported, more immediate

[00:10:38] side effect is gastrointestinal discomfort. But there aren't many long-term studies available on

[00:10:44] protein supplementation, so it's hard to say what any long-term effects may be.

[00:10:49] So, what's the bottom line? In the short term, using a protein supplement in the form of a protein

[00:10:55] powder that's been tested for quality and purity is likely safe and can be helpful if we're not

[00:11:01] getting enough protein in our diets. But I always have to mention this disclaimer. Talk to your doctor

[00:11:06] before starting any supplement. Now, how do we know whether the product has been tested for quality

[00:11:12] and purity and purity and passed the test? Besides looking at consumerlab.com, you can look at the

[00:11:18] supplement's packaging. Specifically, look for a USP or NSF symbol. These symbols mean that the product

[00:11:27] was independently tested for quality and purity. And if you're looking for a cost-effective product,

[00:11:33] aim for one that costs less than 75 cents per 20 grams of protein. Now, once you've found one and

[00:11:41] your doctor approves of you using it, follow the directions on the product for dosing instructions.

[00:11:46] And, to make sure the supplement is supporting muscle size and strength, keep up with that

[00:11:52] resistance training. Thank you again for taking the time to send in your question, Clint.

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[00:12:47] weekend and I'll see you back here tomorrow where your optimal life awaits.