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Protein Shakes, Protein Powder, Weight Loss, Muscle Gain – Whey Not?!

Five Simple Rules for Finding a Safe Protein Shake and Powder That Actually Helps Weight Loss or Muscle Gain

By Dr. Thomas Polucki 

I remember when only competitive body builders and people with medical conditions drank protein shakes,
because I was both.

Forty years later, most people I know supplement their diets with some form of protein powder.

Once available only at health food or supplement stores, protein powders are mainstream now, taking up several shelves in supermarkets and megastores.

Most personal trainers and gyms sell their own brands. As a Certified Functional Diagnostic Nutrition Practitioner who knows through study and practice the correlation between nutrition and fitness, I do, too, as a service to my patients.

But as in all things, it’s best to look past the marketing and into the science, because not all protein powders are created equal. Some supplements, in fact, may actually prevent the weight loss or muscle gain you’re trying to achieve.

More Dr. Polucki Family Health Hour news articles

Here are my five simple rules for finding a good protein powder for protein shakes.

Rule #1Protein Shakes - Dr. Polucki

Stay clear of artificial sweeteners: potassium acesulfame, sucralose, aspartame and neotame. Because more than 800 scientific studies contradict the respective manufacturers’ claims of safety, I stay clear of all artificial sweeteners.

Rule #2

Stay clear of artificial colors and flavors: These ingredients trick your senses into thinking the product is better than it really is, and that you need more of it. But they’re a serious burden on your digestive tract and liver, getting in the way of protein absorption and distribution throughout the body.

Rule #3

Make sure it is a complete protein: Without getting too technical, amino acids are the building blocks of proteins. The body can’t make some amino acids. Some are available only from food. If your protein source doesn’t have the amino acids that you need, it is not complete. Whey has an ideal amino acid profile, egg whites are a close second,
and properly blended vegetable proteins are a distant third for vegans.

Rule #4

Make sure the protein powder is cold processed: Heat during processing can denature or chemically change a protein so that it is less valuable to your body. Without added enzymes, a heat processed protein powder can cause more harm than good. Heat processed whey is actually a by-product of the dairy industry, that’s why you see some very cheap, this low quality whey has a lot of artificial sweeteners and flavors to cover up its unappealing taste.

Rule #5

Make sure you are getting enough: While it is generally accepted that 20 grams per serving is the magic amount where most of the protein is used most effectively, your daily requirement can vary.

  • An average 150 pound person needs 60 grams of complete protein per day.
  • A 150 pound runner needs 90 grams.
  • A 150 weight lifter needs 110 grams.

Your protein needs depend on how you use your muscles.

Learn more about specific protein powders HERE.

When I started using protein powders, I was fighting chronic upper respiratory infections, digestive problems and a condition that didn’t have a name 40 years ago, but today it would be called fibromyalgia.

Supplements have come a long way in the past 40 years, and not always for the better.

What helped me more than the protein powder was getting rid of my chronic bronchitis, allergies, digestive problems and whole body fatigue and pain.

I wish that answer came in a bottle, but it didn’t for me, and probably won’t for you either, ever, sorry.

Here is the fat-losing, muscle-gaining testosterone secret that no one talks about:

Stress kills testosterone production, making weight loss and muscle gain harder than it has to be.

What turned it all around for me was a no-twist, no-crack chiropractic treatment plan designed to help me reduce stress and its effects on my body. Within three months, I was off all medications, relatively pain free. Even better, my chronically suppressed testosterone kicked in, so I started losing fat and gaining muscle more easily than ever.

If you are stressed or just pushing through the pain in your workouts, if you want to reduce  the testosterone-blocking effects of stress, if you want to lose fat and gain muscle easier than ever, take my free, fast and confidential online survey at http://www.drpolucki.com/consultation/ and you may qualify for a free 15-minute phone consultation.

About Santa Clarita Chiropractor Dr. Thomas Polucki

Dr. Thomas Polucki is a Board Certified Doctor of Chiropractic, Certified Functional Medicine Practitioner, Certified Functional Diagnostic Nutrition Practitioner, Certified Metabolic Typing Advisor and Certified Upper Cervical Chiropractor.

Dr. Polucki provides Functional Medicine services in most cities via remote labs and Internet consultations. He sees patients by appointment at 25050 Peachland Ave., Suite 105, Newhall, Calif., 91321. Click here for more information or call 661-753-9340 to schedule an appointment.

Dr. Polucki also hosts the “Dr. Polucki Family Health Hour” on AM 1220 KHTS radio in Santa Clarita Mondays from 11 a.m. to noon. Click here to listen to the podcasts.

The information in this article is not intended to diagnose or treat any disease.

Protein Shakes, Protein Powder, Weight Loss, Muscle Gain – Whey Not?!

2 comments

  1. Meal Replacement Shakes can do wonders. I personally use the GNC Lean. I always visit http://www.trendingweightloss.com to see what the most popular meal replacement shakes are.

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