Protein shakes and bars have become a common standard of daily protein intake with varying promises of health, energy, getting buff, weight loss, and more. It’s also become the great quick fix as a healthier choice compared to other fast food. Who truly benefits from protein shakes and bars and which one is better?
Does The Source Of Protein Matter?
First, all sources of protein can build muscle, whether the source is derived from whole foods or from a supplement that contains protein derived from whey, egg, hemp, soy, casein, pea, etc.
However, it is important to note that not all sources of protein contain the same spectrum of amino acids and nutrients. This may become important, especially if you tend to eat the same foods throughout the week. For example, whey is a complete protein that is more easily digested; whereas, casein is digested more slowly and may help counter muscle loss when consumed at night.
Look for high quality (grass-fed, organic, etc.) and rotate your sources of protein for more optimal results.
How To Optimize Protein *
Studies show that dividing the total daily protein into 3 portions daily builds muscle better than consuming the total amount of protein all at one time. This may be helpful to know if you’ve been abbreviating the number of daily meals because of fasting or limiting food consumption within a given block of time.
How To Determine How Much Protein
While it’s common knowledge that protein builds, repairs, and maintains muscle, how much protein does the average person really need?
Use the following general guidelines to be sure you have enough daily protein intake:
The best way to build and maintain muscle mass, however, is routinely combining regular resistance exercise and adequate protein.
Is more protein better?
It’s not generally recommended to exceed 1 gram per pound of body weight.
Sufficient protein plus resistance exercise builds muscle, but more is not better. Studies actually show that 1) extra protein without exercise does not help build muscle or increase strength; 2) protein supplementation doesn’t increase muscle if you’re eating enough protein. There is no additional benefit to excessive protein intake, and over time, it may even cause some unwanted affects.
Weight loss can be the exception, as extra protein in conjunction with intense exercise may result in more muscle gain but not increase strength.
That said, consistent excessive protein over time can cause calcium loss from bones, and, less commonly, increase blood ammonia levels.
Protein Shakes VS Bars
With any protein supplement, read the label to understand the source and additives. Both shakes and bars are marketed for weight loss, meal replacements, and energy boosters.
Protein bars typically contain carbohydrates and fillers to assimilate a palatable texture and taste, whereas protein beverages can offer a wider spectrum of nutrients. The nutrition content of many protein shakes – powdered or pre-packaged liquids– contain sugars, artificial sugars, artificial flavorings, preservatives, that are less desirable than some of the protein bars.
When deciding, chose the one with the least amount of additives and fillers. Also, with either, extra protein requires an increased total daily be sure to water intake.
*Ultimately, both protein shakes and bars tend to be used in between meals… but studies show optimal muscle building occurs when taken with a meal … a small conundrum for the vast population trying to build muscle that uses protein shakes and bars as snacks.
Have questions about what to eat? Contact me for a free consultation,
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No doubt we’ve all experienced the disconcerting and dubious brain-freeze when we can’t remember where we’ve placed the car keys… or why we’ve just entered a room – there was a reason, but it sadly sunk from grasp. Under a self-depreciating laughing-it-off or attributing it to overwhelm, is a twinge of fear because of the association with aging, memory loss, and senility. Now there is a way to follow up to identify stresses and excessive multitasking from the initial signs of senility.
Few things are as thrilling as what Dr. Dale Bredesen’s research has uncovered about a novel and effective approach to reversing mild cognitive decline. Since, his first book, the topic of brain health as peppered the internet.
However, it is the Bredesen protocol integration of a step-wise process, lifestyle aspects, and trademarked tools that bring results. Technically, the process improves imbalances in nerve cell signaling to favor the memory-making process.
Someone trained to guide this process is a critical part of the process, as anything less would be like cutting corners with your brain.
Incidence Of Dementia Is Greater Than Breast Cancer And Climbing
… and other staggering facts you’ll want to know:
Signs of Mild Cognitive Decline
At first, it can appear as results of simple life stress or multi-tasking, such as misplacing car keys or forgetting why you entered a room.
However, there are 12 identifying domains that clarify the presence of a declining process that may be reversed.
We can do many things right, but optimal results come with optimal nutrients that meet your specific needs. Dr. Bredesen describes the role of nutrition as a critical key for the desired outcome. Even chewing promotes blood circulation to the brain!
Exercise & Lifestyle
Exercise supports healthy brain chemistry, improves circulation, and is known to power the brain. Science shows that brain neurons can be boosted with exercise. Exercise and healthy lifestyle choices are also critical proactive ways to improve cognition.
Get The Facts & Support
Are you wondering about signs of memory loss or know of someone who seems to be increasingly forgetful or struggles with focus?
Ask questions and find out more information: schedule a Free consultation call
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The # 1 reason why many people struggle to lose weight is that they don’t truly know what foods and food combinations will (lovingly) push them down the scale.
The tendency is to get stuck on assumptions that keep people cycling harder and harder only to find themselves back where they started. It’s like waking up every morning to the same disheartening broken promise. The problem is that each failure validates another assumption that losing weight is not something that can happen for you.
Top 6 assumptions that keep people stuck in weight loss “failure”:
Just about any “diet plan” will likely succeed in budging a belligerent or otherwise broken scale.
However, one weight loss plan does not fit all. Sustainable weight loss requires a strategy that supports your body’s tendency to continuously press reset to the higher weight value.
If you feel that you’ve tried everything – the things may have been correct but not completed in a way that your body best understands that would yield results. Removing obstacles in a particular order gives clarity and persuades the brain to resign to a more permanent change.
Know What Your Body Needs
One of the best ways to overcome sabotaging frustration is to recognize how weight loss can be complex and have many moving parts, as each person has different needs –one size does not necessarily fit all. Each time efforts don’t produce a result; a belief is generated or confirmed. Over time, these beliefs are clutched so tightly like they’re the last piece of chocolate…
Then, there’s the science of weight loss from the nerdy biochemical metabolic pathways that can reveal what will create a shift to lose weight. It gives me great pleasure to debunk weight loss myths that intimate that anyone who is overweight simply needs to eat less. Optimal health can mean much more than a number on a scale. While eating less may or may not be part of a sane plan, each cell in your body truly craves nutrients for health. This is where I like to roll up my sleeves and start.
Remember Reasons For Wanting To Lose Weight
Think of all the many reasons for wanting to lose weight – how your life would improve if you were closer to your ideal weight, how clothes would look and feel better, how small tasks become easier to complete, how you would have more energy, how you sleep better at night, have better health check-ups, and so much more. Close your eyes and picture what your life would be like if you lost the weight and see how long you can hold this visual. As your eyes are closed, notice how it feels to be closer to your ideal weight.
Keep Things Simple
What I have learned is that the numbers game is about having enough of the right nutrients on board rather than keeping the focus on a bathroom scale. Knowing this, I suggest ditching calorie counting, scale watching, extremes in approach to food and going simple. Simple can be done at home, at work, or at a restaurant. Simple makes things manageable and manageable things are achievable.
Anyone who has cycled through weight loss and regain can recant potential pitfalls, such as stress, emotional eating, special occasions, holidays, derailing and difficulty restarting, or lack of support.
Sometimes thinking we can lose weight without help over and over but without results can be a pitfall in itself. Factor in weaknesses in genetics, biochemistry, environment, and navigating around pitfalls can be a specialty within itself.
Get The Facts & Support
I know this to be true any time I need to create a shift for lasting change: I need the right support and help in removing my obstacles. This works for weight loss, working out at the gym, improving my health reports from my doctor, and more.
If you find yourself struggling to get results, don’t know where to start or restart, then schedule a Free consultation call to learn more.
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Our nutrition plays a vital role in building a fortified immune system. There are many reasons why allergies develop; it can be genetics, environment, from nutrition deficiencies, or a combination of these. When there are imbalances in our diet we create vitamin and mineral deficiencies that leave us vulnerable to reacting to the foods we eat and our environment. This is why I believe that health begins in the gut.
One out of every 5 people have an adverse reaction to food. Food allergy symptoms can range from mild, as itching- to severe, a life-threatening emergency. Symptoms of food intolerances, or sensitivities, are more non-specific or seem not readily explainable. Common food groups are often associated as allergy triggers.
Tackle your allergy symptoms with functional food and food combinations that strengthen your body so that it is less reactive to environment and foods. Learn what works best for your particular body.
Classification Of Adverse Reactions To Foods
Turnbull JL, Adams HN, Gorard DA. Review article: the diagnosis and management of food allergy and food intolerances. Ailment Pharmacol Ther. 2015; 41(1):3-25. Doi: 10.1111/apt.12984. Assessed September 21, 2015.
FUNCTIONAL NUTRITION TESTS Methylation, Nutrigenomics & Detoxification Address Nutrition Deficiencies Associated With Causes
Why Correct Methylation Is Vital To Your Health:
Methylation is a process necessary for many critical biochemical reactions that contribute to health. Optimal methylation is when the methyl group from one compound is easily transferred to the next. The compound that receives the methyl group is “methylated” and the compound may stay this way or may quickly donate that same methyl group to another compound, and the cycle ideally stops when an end product is reached. Many enzymes and nutrient co-factors are necessary to facilitate this reaction which would otherwise occur too slowly to be compatible with life.
Examples of How Methylation Influences Health:
Testing provides a comprehensive review of the genetic mutations of your metabolic pathways and how it may influence your health.
Nutrigenomics is a bio-individual nutrition and lifestyle that for optimizes methylation and reduces toxic intermediates that can cause chronic illness.
Why A Comprehensive Stool Test Is A Diary Of Your Health:
Health starts in the gut- learn how your body really responds to the food you eat even before symptoms and chronic disease become evident. A comprehensive digestive stool analysis (CDSA) is very useful non-invasive way to evaluate the health and efficiency of the digestive tract, the nutritional status, or the presence of inflammation. The CDSA test provides information on gastrointestinal bacterial balance, yeast overgrowth, metabolic activity, and immune function. Imbalances in gastrointestinal health can manifest as food allergies, IBD, IBS, NSAID enteropathy, maldigestion, malabsorption, chronic dysbiosis, and altered gastrointestinal immune function.2 Some common signs of gastrointestinal imbalance are gas, bloating, abdominal pain, constipation, or diarrhea.
Consequences of imbalances:
If you have these symptoms, this test can help define the most efficient way to achieve health:
Allergies * Bloating, abdominal pain and/ or distention * Brain fog * Diarrhea * Fevers * Food intolerances * Fatigue * Generally not feeling well * Muscle pain * Poor exercise tolerance * Skin Rash
References: Lord, R.S., Bralley, J.A. Laboratory Evaluations for Integrative and Functional Medicine. Revised 2nd Ed. Duluth, GA; .Metametrix Institute, 2012.; Gastrointestinal assessments, CDSA and CDSA2. Genova
Short answer: yes. Long answer: Dr. Lakhan, MD, PhD commented in a Medscape Medical News interview that medications such as tricyclic antidepressants and serotonin reuptake inhibitors (SSRIs), aren’t achieving success in a number of people. As a pharmacist and nutritionist trained and educated in functional nutrition, I know the biochemistry and mechanics why these drugs tend to lose effectiveness over time and what can be an effective alternative. The medications do not treat the underlying cause of chemical imbalance, but nutrients and foods can effectively restore health that was compromised from deficiencies. A bonus of functional nutrition is that proper amounts of nutrients do not cause adverse effects that can be an undesirable side effect of medications.
Dr. Lakhan also commented that nutrition medicine and nutraceuticals may soon be supported by evidence based random controlled trials for primary treatment of mental health disorders. Currently North American undergraduate boards and specialist psychiatric education do not mandate nutritional psychiatry and nutritional medicine components in medical education. The thought is that functional nutrition will be used as first line treatment for reducing symptoms of anxiety, depression, and more. There’s no need to wait for the trials and for docs to learn nutrition, educated nutritionists in functional nutrition are already available and have been helping people. A simple test for brain neurotransmitters will reflect imbalances in brain health. Markers can be nutritionally interpreted so that vitamins, minerals, and foods can help restore balance. It's important to work with your doctor especially if you're currently taking medicine. As the balance is restored the doctor will know how to safely reduce medication dosing.
Dr. Lakhan is the executive director of the Global Neuroscience Initiative Foundation, associate professor of neurology and medical education, and neurosciences director of the California University of Science and Medicine.
Contact me for a free phone consultation to learn more & find out if testing your brain neurotransmitters can help you improve your symptoms.
Adrenal hormones prepare the body to react to all possible causes of stress. Their function is to maintain glucose levels and to regulate inflammation, salt and water balance, and fight or flight response. The adrenal glands increase blood pressure and slow digestion when confronted with a threat. In addition, they maintain pregnancy, regulate sexual maturation and sex steroids.
Symptoms of hypersecretion of adrenal hormones:
When stress levels remain consistently high over a long period of time, the adrenal glands become fatigued. The ability of the adrenals to produce hormones starts to decline. There are a plethora of symptoms of adrenal fatigue beyond feeling perpetually exhausted.
Symptoms of hyposecretion of adrenal hormones:
Have you been diagnosed with Chronic Fatigue Syndrome? What is chronic fatigue syndrome?
Chronic Fatigue Syndrome is severe, chronic fatigue for greater than 6 months. It is not associated with signs of muscle weakness or other proven physical or psychological causes. It’s characterized by abnormal and or low levels of immunoglobulins and circulating autoimmune complexes, endocrine abnormalities, insufficient cerebral circulation, and lower levels of neurotransmitters in the brain.
Symptoms are often similar to those of a virus- swollen glands, fatigue, fever, muscle pain, and upper respiratory symptoms. Other symptoms include anxiety, irritable bowel syndrome, and difficulty focusing and/ or sleeping. Symptoms become worse in the presence of a headache, sore throat, exercise, exertion, or stress.
I believe in a whole- person approach to treating Chronic Fatigue Syndrome – eat a healthy, nutrient-dense diet, minimizing stress, get enough sleep, and gradually increasing exercise. Restore nutritional deficiencies to support your immune system, reduce inflammation, and rebalance your biochemistry for a healthy and efficient function and energy production.
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