Selen Dar

Muscle-Building Workout and Diet


– Morning Trainiacs, just a
cozy little one mile swim there. Nothing very serious,
just a little bit of speed as we’re in the off-season
to make sure that my body doesn’t forget how to
turn its arms over quickly. So over the last couple
weeks I have noticed some adverse reactions with
a whey protein supplement that I’ve been testing out
for the past little while. So I did a fair bit of
research over the last few days and there’s a lot about about whey protein that supplement companies
aren’t telling you that is not so good for you. No, I’m gonna tell you. (upbeat techno music) OK, so after ever single workout that I do and that you should do,
I have a recovery drink that comes in a four-to-one
carb to protein ratio. Now, what I’ve been using has
been a vegan recovery drink, this is called Iron Vegan, I’m
not really specific to them for any one reason, but
it’s that four-to-one carb to protein ratio from
a vegan protein source. So I haven’t really experienced this issue with whey protein until I
started incorporating Quest bars, which are fairly clean-ish,
into one of the snacks that I have throughout the day. Now Quest bars get their protein primarily from a milk and whey protein isolate, and what I was experiencing
was ravenous hunger in the 90 minutes to two
and a half hour time frame. It was like eating Chinese food, like I’d eat one of these and boom, I’d instantly be hungry
again, and this is caused by a really big insulin spike
and then a insulin crash. And this is a massive issue to athletes for a number of reasons. For starters, the more serious issue is that insulin spikes
over and over and over can cause insulin resistance,
eventually leading to pre-diabetic conditions,
or type two diabetes. And then for athletes, one
of the biggest concerns is that we have, particularly
endurance athletes, the biggest limiting factor that we have is our body composition,
how much fat do we have. And constantly spiking our insulin levels, having that crash, and
craving food over and over, makes body composition
and weight management almost impossible, basically
doing the exact opposite of what these health bars claim to do. So you can find all this just by Googling whey protein blood sugar spike,
and it’s an auto-complete. But I will put a couple of links
to the studies that I found in the description below
if you want to see them. And what was found is
that because whey protein is such a fast-acting protein,
your body needs to convert some of the protein into
glucose, to give itself energy to use that protein in the repair process of assimilating it in our body. And what was found in this one study is that when you compare the
insulin spike in whey protein, to white bread, to just
straight up glucose, the biggest insulin spike actually came from the whey protein. Now for starters, they claim that you need a huge amount of protein that
acts as fast as possible, like a whey protein,
immediately after a workout. Well the fact of the matter is that whether you have your protein
immediately after a workout, or later in the day, it doesn’t matter. Actually it’s been shown that to have it later in the
day might be better. Our body repairs itself at night, so give it the building
blocks, I.e. protein, to repair the muscles at night! Our body workout has just exhausted all of its energy reserves, I.e. carbs, so after a workout, give your body carbs. Not necessarily protein. Match up what your body is doing to the timing that it needs. So that slow digesting vegan protein or casein protein, just fine. Next. This, this right here. What a lot of protein companies tell you is that you need 30,
60, 90 grams of protein, multiple times throughout the day from a whey protein because
it’s very easy to consume. Well, fact of the matter is that your body can only assimilate somewhere around 25 to 30 grams of protein at a time. Which is roughly the amount of protein in a steak the size of
just the palm of your hand. Any larger than that, any
more protein than that, and it gets turned into glucose, it gets stored as fat, or just pooped out. So we don’t need that much protein. Really, you only need one gram for every kilogram of
body weight that you have. For me, about 73 grams throughout the day, that’s really easy to get. If you are a really high
performance athlete, somewhere around 1.2 grams
per kilogram of body weight is all you need throughout the day. And then finally, what they’ll be saying is that these plant proteins,
these vegan proteins aren’t as bio-available,
that our body can’t access all the protein because it’s
too much work to break it down. That’s true, it is
harder to break this down than a whey protein, but if
we go back to the last point, where we realized that
we don’t need to just be stuffing protein into our
body constantly all day, all of a sudden this doesn’t look so bad. When you take in, say 20 grams of protein, and even if it’s only
half as bio-available, you got 10 grams of protein, and then you have a meal
later in the evening with a little bit of meat,
or you have some eggs, or you have some legumes if
you’re vegan, you can get your 70, to 90, to 100 grams
of protein very, very easily. You don’t need to be slamming
whey protein shakes all day. Basically that argument is moot. – This is all a moo point. – So what’s a Trainiac
to do, you might say? Well, what you need to do,
and this is not an endorsement for this protein, like I
say I really don’t care if it’s this or some other protein, after a workout you wanna
have somewhere around 150 total calories, in a
four-to-one carb to protein ratio. Make that protein from
either a plant source, or a casein protein which
is a much slower digesting source of protein, still from
milk, but just doesn’t have that massive blood
glucose insulin response. And then, unless you really want to give yourself weight management issues and cravings that you gotta
fight throughout the day just to prove to yourself
that you are tougher than the protein is, I don’t
know why you’d want to do that, avoid whey protein throughout the day, which is a real shame, because Quest bars are pretty delicious. So there you go Trainiacs. If you aren’t already subscribed hit the subscribe button below. If you are subscribed, well I’ll usher you into the end of this
video a little montage of my swim from earlier today. If you want details about that swim, and just more of this
kind of tips in general, go to triathlontaren.com/traininglog for all the details of literally that swim that I did this morning. And, tips like this are
shared every single week. Later Trainiacs. (upbeat techno music)

37 thoughts on “THE TRUTH about whey protein supplement companies DON’T TELL YOU

  1. F2C was at IM Texas this year and was selling VEGAN protein powder. I bought the vanilla one. Taste like manure but excellent product using mostly hemp protein (no soy). I add peanut powder to mask the taste…et voila.

  2. Taren what about how vegetable protein is made with chemicals processed using hexane, a chemical neurotoxin derived from petroleum that can damage your central nervous system?

    https://www.google.com.au/amp/s/amp.mindbodygreen.com/articles/why-your-plant-protein-powder-isnt-as-healthy-as-you-think–20260

    I started using vegetable based protein until I read about it and the chemical slurry that is used to make it. No thanks I’ll still to natural whey.

  3. Taken – let me know if u want a medical correspondent – I am a board certified endocrinologist/ a triathlete/ and a big fan of what u do

  4. I won’t lie, I thought this was going to be a bit of a snoozer, but I really enjoyed this video. Great info. Super interesting.

  5. Good info.. I haven't been using protein powders for a while, but this has definitely given me 'food' for thought before I consider any increases to my protein supplies!

  6. I suggest to read the super interesting books on the topic from Matz Fitzgerald: the Racing Weight. The research from Taren correlate with the book. The most important is not the supplement but the actual main meal.

  7. Tarren I have to say I am a big fan, you have inspired me in so many ways. On that note this information is very incomplete, and the suggestions you are giving I do not agree with, you are suggesting that athletes will get a higher insulin spike from a quest bar or low carb protein shake than a high carb weight gainer made from vegan protein. I don’t disagree that you will see an insulin spike from a large ingestion of protein, but you can’t tell people it is better to consume a high carb vegan protein because the protein is less bioavailable. Taking a quick glance at the iron vegan protein one serving is 700 calories!!! Also the web site you pulled the graph from was one trying to sell another type of supplement. I’m very disappointed by this video. Still a fan, you are an inspiration!!!

  8. For TT and any other nutrition gurus: If I’m doing Whey right after a hard workout, and don’t need to lose weight, isn’t a high insulin response something I don’t need to be all that worried with? Obviously not something you want to expose your body to all the time, but post workout (90’ or longer) it seems this would be a non-issue.

  9. Best is to have a meal prepared that provides the necessary and not follow like a sheep. Having a meal in advanced ready to eat instead of supplement powder is the right way to go. You might want to learn each food composition and prepare a meal with the right combo and eat it an hour after your race when you relaxed. Nothing like the real food. Not fast food replacements.

  10. Biggest limiting factor is body composition? For AG athletes? I don’t think so. Time, experience, maybe time? I get what you are saying but not everyone needs to drop weight. They need to train and be healthy!

  11. Did you put peddels on your stretchy correds yourself or did you bay them like that? (down't find them with peddels on them)

  12. Hi Tarren. Love your program. Just this video doesn't get it quite right. Yes, whey protein can cause a spike in the insulin level but that doesn't lead to diabetes… yes maybe in inactive people, but not in active people(your attention groupe). Don't confuse those two. You are an idol to many people and they will blindly trust you, so don't mislead them. Insulin is needed for the body to repair itself, hence the spike after ingestion – it is an anabolic hormone! In the 90's bikeriders used it as an ergogenic aid, and they didn't get fat.

  13. I use Orgain Plant Protein Powder from Costco creamy Chocolate fudge love it should look into it or maybe naked products there a great product also

  14. Perhaps your hunger level after eating a quest bar could be the difference between a 200 calorie protein bar and a 700 calorie vegan protein drink. Also, whey protein contains the amino acid leucine, which contributes to regulating blood sugar levels and has been found to combat hunger cravings. Thanks for the post! Your work really inspires my husband!! https://pubchem.ncbi.nlm.nih.gov/compound/L-leucine#section=Top

  15. Totaly difrent subject…

    Protein in poop…🤔lol
    Poop have bacteria that are allso Protein in them cels
    #Poopfact 😉

  16. Kix: That crispy corn cereal that's 83 percent energy food! Just follow Captain Midnight tips. https://www.youtube.com/watch?v=3DjL8tsbwxE

  17. The body can only absorb a certain amount of protein at a time has also been disproven. There are plenty of bodybuilders eating one meal a day getting 150g of protein at one time seeing no change in strength from eating it throughout the day.

  18. Also, I've never had this problem with whey when I consume it as part of a shake, but something about that quest bar "candy bar" effect can trigger this for me. Just a thought.

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