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Muscle-Building Workout and Diet


– Hey guys, Robby here
from Crossfit South Bend. Today, we are gonna talk about whether or not whey protein
shakes are good or bad. So, I get the question all the time, “Are whey protein shakes good or bad?”, and like with any other question that I ever get asked about these issues, I always have to say it
is neither good nor bad, it just all depends on the context. So, let’s start off with where whey protein would fit in kind of the categorization of foods that we use. So, green light foods are kind of those foods that
are, generally speaking, nutritious and healthy for us, and contain very little in the way of things that are bad. These are things like quality protein, veggies, healthy fats, fruits, nuts and seeds, herbs and spices, and red light foods are things that are, generally speaking, very unhealthy and don’t really contribute
anything whatsoever to our health and well-being. So, these are gonna be things like pizza and soda, and cake and ice cream. Even though they’re delicious, they’re not really contributing
anything to our health. Now, in the middle are gonna
be these yellow light foods, things that, while they do have some aspects
to them that are healthy, they do have some aspects to them that are not so great either. So, let’s talk about that with regard to whey protein in particular. So, what are the health
aspects of whey protein? So, whey protein obviously
provides a good amount of, generally speaking,
easily-digestible protein and if you’re either not getting enough or if you’re an athlete and you need more, this can be a good, quick way to get it after a workout or maybe on the go, things like that. Whey protein in particular can increase glutathione production, which is the body’s master antioxidant. In fact, it’s one of the most potent ways to naturally increase glutathione production, so in those ways, it can be healthy. It doesn’t really contain
much in the way of, you know, nutrients aside from that, this is just, you know, kind
of isolated whey protein, it doesn’t contain, you know, vitamins and minerals, and
other things like that, but it does contain, you know, a good amount of that
macro-nutrient, whey protein, and it can increase glutathione production in the body. Now, on the flip-side, you know, there are a few things to potentially be concerned about. So, with whey protein, you know, whey is one of, you know, the many dairy proteins,
but two of the main ones that we’d like to talk
about are whey and casein, casein being the more
problematic of the two that has a similar molecular structure to gluten and it can give people issues in a similar way that gluten can, whereas whey can be
problematic for some people, but it’s, generally speaking, not as much. That being said, if you have any sort of, you know, of course, a dairy allergy, you’d wanna avoid it, but if
you have a dairy sensitivity, which a lot of people do, that can be an issue. Second thing is, generally speaking, we’re fans of, you know, consuming real whole foods, so if you’re using whey protein as a final substitute for good-quality protein, assuming there’s no, you know, general objections
to eating animal protein in the first place, things like that, then that could be a
potentially not-so-good thing. And just having been in that world for a very long time, I grew up kind of doing workouts based on muscle
and fitness magazines, and, you know, my dad worked at a company called Weider, which is famous for, you know, the Mr. Olympia Pageant, and the muscle and fitness magazines and what have you, for a very long time. So whey, I did a lot of
whey protein shakes and, you know, one of the things you find out about most whey proteins
that are sold is that they’re kind of crap ingredients, to be perfectly honest. Most of them have a lot
of artificial sweeteners and, you know, not-so-good
byproducts in them that just aren’t really
necessarily healthy for us. So, the best way, I think,
to use whey protein is, surprise, surprise, as the thing it’s intended
to be, a supplement, not a substitute. So, what does it mean for
it to be a supplement? It means that you’ve
got this good foundation of food quality going on to begin with. You’re eating real whole food, you know, 80 to 90% of the time, and then on top of it, you know, if you need a little bit more in the way of athletic performance, or recovery or muscle building, or things like that, you can
add in some whey protein. Another place where I
think it can be useful is, you know, I can think of all sorts of context where, on the way to someone being more healthy, you know, if all they can
do in terms of protein, initially, is whey protein, then yeah, okay, great, we do that if it gets them to stop having sodas, or a milkshake, or something
like that, that’s great, too. If it helps someone temporarily with weight loss, that’s great, too, but the problem comes when you see it as an end-all-be-all and
it just kinda stops there and doesn’t progress from there. So, generally speaking, I would consider whey protein shakes a yellow light food. They are neither good nor bad, it just depends on the context. I think if you use it as a substitute for real whole food and, in particular, if you get a really poor-quality one, which unfortunately, most of them are, then it’s probably not doing you much in the way of health favors, and certainly not if you
have a dairy sensitivity. On the flip-side, of course, if you have that good
base of real whole food and you’re not using it as a crutch or substitute for not
having real whole food, and you’re otherwise healthy and you’re looking to
increase athletic performance, and you’re generally going for
a good whey protein, why not? Why not? You know, especially if
you’re not sensitive to dairy. So, it all depends on the context. So, generally speaking, to the extent you’re
not sensitive to dairy, if you’ve got that good
base of real whole food, you’re buying a, generally speaking, good whey protein that’s free
of artificial ingredients and not-so-good byproducts and things like that, you should be good to go. Alright guys, thanks
so much for tuning in. We’ll see you next time.

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