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Muscle-Building Workout and Diet

>>Protein shakes for after surgery. Protein shakes are vital to
your health after surgery. They are the main source of
nutrition for the first year post op. Remember, protein helps to keep you satisfied
and helps to preserve your muscle mass. If you aren’t getting enough protein after
surgery, you could become malnourished. Your goal is to get in at least
60 grams of protein per day. And most of that will have to come from protein
shakes for several months after surgery, because you won’t be able to
tolerate a large volume of food. The type of protein shake
that is strongly recommended for post op use is whey protein isolate. Whey protein isolate is a very pure form
of protein filtered from cow’s milk. It is very quickly digested and
absorbed, and it is used primarily for muscle repair and maintenance. With fast absorption and use, whey
protein isolate can maximize weight loss because it is preserving your muscle mass and
metabolism better than other sources of protein that don’t get absorbed or utilized as quickly. There are many types of shakes
available online and in stores. It is important that you are
getting in protein after surgery. So, if you don’t find a whey
protein isolate that works for you, it is acceptable to use a protein
blend concentrate or alternative. However, there are very many brands and flavors
of whey isolate, and it is your best bet for preserving muscle mass and your metabolism. Here are some of the most popular
examples of whey protein isolate. In the upper left, Bariatric Advantage
and UNJURY are two medical grade proteins. They are more expensive, but they
are well tolerated by our patients. UNJURY has a couple savory flavors of
protein powders, which is a nice option if you’re getting sick of
the sweet protein powders. UNJURY and biPro in the bottom also
have unflavored protein powders. It’s recommended that everyone
has some unflavored protein powder so that you can flavor it yourself, mix it into
foods without changing the flavor drastically, and you can use half of a scoop of
unflavored protein powder with half of a scoop of flavored protein to help cut the
flavor if it’s too intense for you. Syntrax Nectar in the upper middle portion
is one of the most popular protein powders. You can go online to their website and
find a sampler box of their flavors. The nice thing is they have
many options of flavors, and they also have juice flavored protein
powders that you just add to water. These are a nice option because many
other brands commonly carry the milkshake like flavors, such as vanilla,
chocolate, and strawberry. On the far right, you’ll see pre mixed juice
flavored proteins, like PROTEIN2O and ISOPURE. These are the only pre mixed
whey protein isolate options. While it’s nice to have something that
is pre mixed or a grab and go option, these protein waters seem to not be as filling
as the powdered shakes that you mix yourself. And they often have fewer grams
of protein than the powder types. Unfortunately, at the moment, there
are no pre mixed protein shakes that are whey protein isolates. This slide shows many of the more popular
examples of whey protein isolate shakes. There are lots of brands available at
stores and online, so do your research, try different flavors, and have
options available before surgery. Here’s an example of a nutrition
label from a whey protein isolate. This particular example is from
the Syntrax Nectar Naturals line. The first thing you should
look for on the Nutrition or Supplement Facts label
is the first ingredient. You can see here the first ingredient
is cold pressed, cross flow, microfiltered whey protein isolate. All that really matters here is that
you’re getting a whey protein isolate as the first ingredient. You’ll notice that whey protein isolate is not
in parenthesis after the words protein blend or protein concentrate, or
later in the ingredients list. You do not want a protein shake that
is a protein blend or a concentrate, or where whey isolate is
later in the ingredients list. Also, take note of the serving size. In this example, the serving size is one scoop. And each scoop has about 25 grams of protein. Each protein shake should supply about
20 to 30 grams of protein per shake. Remember that your body is unable to process
more than about 30 grams of protein at a time. There are many places to purchase protein
shakes, and you may need to shop around online or in stores for a while to
find shakes that work for you. Most patients tend to buy
their products on Amazon, but you can also browse the other listed sites
and look at health food sections at stores. Online, you can look at Amazon, Vitacost,
Nashua Nutrition, My Bariatric Pantry, Bariatric Eating, Puritan’s Pride, and
then other bariatric specific brands. In stores, you can purchase some protein shakes
at Walgreens, Walmart, Sam’s Club, Costco, Apple Wellness, GNC, HyVee, Complete
Nutrition, and The Vitamin Shoppe. Here are some tips when looking for
and experimenting with protein shakes. You get what you pay for. Cheaper isn’t always better. Remember that protein shakes
will make up the majority of your grocery bill for several months post op. Get something that you like and can tolerate. Cheaper isn’t always better. Buy different flavors for the
first month for a variety. Make sure you have an unflavored,
a savory flavored, and some pre mixed waters to get you through. Use a blender or a bottle with a
metal whisk ball to mix the powder in. Make sure you let the foam or
froth settle before drinking it. Experiment with temperatures and textures. Some temperatures will cause
protein powder to clump. It’s recommended to keep
temperatures of the liquid you’re using at refrigerator temperature
or around 40 degrees. Use a lid. Help cover up the smell if
you are sensitive to it. Most protein powders taste
better than they smell. You are welcome to use sugar free syrups found
in the coffee section at the grocery store, sugar free gelatin, puddings, herbs, or spices
to help change up the flavors and textures. You can also stir protein powder into
your foods like yogurt or applesauce. You can make them into puddings, ice
creams, or popsicle like products. Look online. There are many recipes available
online and in various cookbooks. Here is a brief look at what you
can expect to be consuming as far as protein shakes for the first year post op. Protein shakes are required for
at least the first year post op. After that, they are no longer required,
but a nice tool to use to make sure that you’re getting in adequate
amounts of protein. Right after surgery, as your pouch is
healing, you will need more protein shakes, three per day, to get in adequate protein
because you won’t be able to get in much food. After that, as your pouch heals and you’re
able to tolerate more food in your pouch, you can decrease how many
shakes you take in per day. The dietician you see will help you determine
how many protein shakes are recommended at each stage during your follow up visits. If you have questions about protein
shakes, they will be discussed in detail during one of your pre op classes. Write down questions that you have and
start experimenting with various brands and flavors to find what you like.

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