Ask The Trainer: Protein

25 Responses to Ask The Trainer: Protein

1. Steph. says:

   April 20, 2009 at 9:33 am

   Wow. This facinates me because both trainers I have used are so big on protein and eating more of it. This is the first time I’ve read that it’s not that important! Definitely food for thought. Thanks!
2. Janice says:

   April 20, 2009 at 10:29 am

   All of this info was very helpful. Thanks Roni and Andy!
3. Mara @ What's For Dinner? says:

   April 20, 2009 at 11:22 am

   Thanks Roni and Andy! I just got into the whole protein powder thing, and am really liking how i feel after having it in my breakfast!
4. Nina says:

   April 20, 2009 at 11:55 am

   Hi Roni,

   I really like the Designer Whey Protein Powder–strawberry flavor. Though I realize it obviously has additives, I really like it. I like mixing in blueberries, half of a banana, skim milk, and sometimes fiber-one cereal. I often have a shake for breakfast or like Andy suggested, after a workout.

   Thanks for the info.
5. Heather says:

   April 20, 2009 at 12:09 pm

   I usually drink the Myoplex Lite drinks after a hard workout. It is 170 calories, 2 grams of fat, 5 grams of fiber and 20 grams of protein. It sounds like perhaps I should just drink chocolate milk instead or is the Myoplex is a good choice?
6. Andy says:

   April 20, 2009 at 12:32 pm

   Myoplex Lite is a great post-workout drink. It is a very healthy shake from a great company. It is certainly not a bad choice. But the current line of thinking is the best ratio of post-workout nutrients is 3 or 4 simple carbs for every protein. So a drink with 45g of sugar and 15g of protein is ideal. The need for fiber and fat after a workout is negligible. Also, 270 calories may be a bit much for a post-workout snack. The other argument for chocolate skim milk is cost!
   Remember though, use what works for you and what gives you the edge in your daily workouts. There is no one perfect choice.
7. debby says:

   April 20, 2009 at 12:50 pm

   Wow, this was GREAT info, and just confirms exactly what my P.T. has just started telling me about how to eat, especially before and after a workout. Thanks for posting this, Roni!
8. Brian says:

   April 20, 2009 at 2:11 pm

   Great comments and suggestions on how important proteins are in making changes to a diet, in particular as part of a workout routine.

   Thanks!
9. kristisummer says:

   April 20, 2009 at 2:42 pm

   I used to use the protein powder until I discovered most, if not all of them, have artifical sweeteners in them. I now just try and eat balanced like Andy suggested.
10. Lynn C says:

    April 20, 2009 at 4:24 pm

    I like the bit about frying the chicken doesn’t take away any of its base nutrients… do you think that holds true with fried vegetables, too? ;-)
11. roni says:

    April 20, 2009 at 4:32 pm

    Lynn – LOL I think it does! You’re just adding a whole layer of fat and carbs too!
12. Andy says:

    April 20, 2009 at 4:39 pm

    Lynn,
    Be sure to note that I never said that fried foods are good for you, just that the protein doesn’t get removed. Macronutrients (protein, carbs, fats) will not change through the process of preparation, but micronutrients, especially in veggies, can.
13. Heather says:

    April 20, 2009 at 8:40 pm

    Thanks, Andy, for a sensible and responsible note on protein and recognizing that vegetarians can obtain enough protein. I’m sick of trainers who think “protein, protein, protein!” is the only way to go.
14. s says:

    April 20, 2009 at 11:04 pm

    interesting. i do find that i am more sluggish when i have less carbs/lotsa protein on days that i exercise. perhaps there is a healthy way to allow for a biweekly mocha. :)
15. Daphne says:

    April 21, 2009 at 12:46 am

    I would like to point out that the recommended daily value (RDV) of protein reflects a minimum amount of recommended protein. There is a growing body of science that supports higher protein diets; and the FDA is reviewing this body of science with the good possibility of increasing the RDV in 2010!

    All I know is that it worked for me! I dropped a skirt size when incorporating whey!

    Here is an interesting article http://bit.ly/CXvoc

    Daphne
    twitter @proteingirl (yes, I’m a fan of the right proteins)!
16. MizFit says:

    April 21, 2009 at 6:21 am

    (did you get my email? handheld is dropping mesages)

    and Im in agreement whilse simultaneously like Daphne.
17. Andy says:

    April 21, 2009 at 6:34 am

    Daphne, It is important to note the difference between utilizing high protein diets as an appetite suppressant, and the utilization of protein surrounding workouts. They are two very different conversations. FOr some, high protein diets are very helpful in eliminating sugar cravings while simultaneously satieting the body for longer periods of time. My experience is that this may work for some, not for others. It is also a great way to eliminate some weight in the form of water being held in the body. Carbohydrates is one of the primary carriers of water in the body, and by lowering the stored carbohydrates, you lower your body’s water content.
18. Berni says:

    April 21, 2009 at 8:44 am

    Great post and following conversation. I get a little crazed on the high protein diet and what Andy talks about makes so much sense. Thanks :)
19. Eline says:

    April 21, 2009 at 9:19 am

    Thanks for the very clear message about protein. I was just wondering about your last comment: “I cannot stress enough that your body derives zero energy from protein. Protein is not an efficient source of energy for any type of workout. Sugar and fat are the primary energy building blocks. Fat is vital to any cardio sessions. Therefore, high protein diets are not effective for exercisers. As added incentive, if you exercise often while avoiding sugars and/or fats, you will stink by the end of your workouts. The process your body resorts to for energy is highly inefficient, and will make your breath and sweat stink!”
    I am trying to cut out all refined sugars out of my diet as much as possible. Do you think that’s a bad idea? Is the natural sugar from fruit enough to keep you going?
20. Andy says:

    April 21, 2009 at 9:32 am

    There is nothing wrong with limiting your refined sugars. My answers to Roni’s questions were blanket responses meant to touch on the specifics of protein and exercise. Everyone’s goals and means to achieve them should and will be different. From the macronutrient perspective, your body will treat sugar in much the same way. Many of the side effects of refined sugars are not conducive to healthy living. If this is one of your goals, then you should avoid the post workout snack and stick to pre-sorkout eating. I do not believe in diets, only healthy eating. BUt whatever you call it, it needs to fit into whatever your primary goal is. If activity is a part of your goals, then you need to account for that in your diet lifestyle. If weight loss in any fashion is the true goal, then this post really shouldn’t change what you are doing.
21. Danica says:

    April 21, 2009 at 1:12 pm

    Thanks so much for posting this – I always wonder how much protein we really need and if we should use protein powders.
22. Michelle in CA says:

    April 21, 2009 at 6:32 pm

    Informative post. I am assuming his stance on protein is for the average person though because to build enough muscle to see some good definition, you do need much, much more protein then he states. I strive for one gram per pound of body weight and it’s working for me as far as seeing results in my body composition. (I lift as heavy as possible and do cardio on alternate days).
23. Michelle in CA says:

    April 21, 2009 at 6:35 pm

    PS – And by “average person”, I mean just someone wanting to be fit and healthy in general. Not someone who wants to look like Jillian Michaels, Kelly Ripa, etc.
24. Becca says:

    April 23, 2009 at 9:37 pm

    I make a protein shake for myself and my husband almost every morning…the Whey protein, with some skim milk and some ice. Is this OK? I mean, I’ve always heard you need to incorporate some protein in your breakfast, and we’re too busy (lazy) to do eggs or anything that involved cooking. I always just sort of assumed that our protein shakes helped get our metabolism up and running?

    Am I on the right track here? Or am I crazy?
25. Andy says:

    April 24, 2009 at 6:10 am

    Becca,
    Balance in any meal is a good goal. Protein will help your recovery process, just not your energy levels. SO, yes, you are definitely on the right track!