{wednesday rewind} The Protein Powder Episode

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Because we get into today's Wednesday rewind of the protein powder episode. I wanted to give you all a heads up that today on this, Emma, lineal life blog. There is a new blog post that is related to today's topic. I have created my own high fiber protein powder recipe using some very easy to obtain ingredients. I did this after much searching and research for this podcast to try to find the perfect protein powder. And one of the things that I was looking for was a high fiber version, you can read more about what I purchased what I tested, and ultimately the recipe that I ended up creating and using now in my own home. I hope you enjoy that blog post and today's Wednesday rewind. If your skin doesn't know whether to break out a wrinkle, if you're caught between planning the third grade class party and researching retirement plans, or if you want to work out at the idea of cross bit makes your forty something knees. Aac you've come to the right place. Welcome to this. Unbelievable. Life. I'm your host reading Johnson. Welcome to today's show. You know, if you've asked me about twenty years ago to name protein powder, the best I could probably do is show. You a box of carnation instant breakfast mix as unrelenting protein powders or something. We certainly did not grow up with or grow up drinking, but you walk in the supermarket today and walk through the supplement area and you've seen the tiny bottles of vitamin c be replaced with mega bottles of protein powder. But do any of these protein powders actually have a place in your diet? And if they do where do you even begin to choose one in today's episode, I'm taking a moment to visit with my friend and colleague, Dr Chris Moore, you heard Chris on the show here before he's weighed in on a number of the fitness related podcasts and even shared some thoughts with us in the protein bar episode. But knowing that Chris is an expert in this area of protein research, and especially muscle recovery after exercise. I wanted to bring him on the show today to really dive into one whether or not protein powders or even necessary in your diet and to how to choose the right one. If you haven't had a chance to listen to Chris in any of the previous episodes, I want to briefly just introduce him to you Chris has a PHD in exercise physiology and is a registered dietitian. He's the previous consulting sports nutritionist for the Cincinnati Bengals and the university of Massachusetts athletic program. He's spoken all over the United States and internationally on the topic of nutrition, and fitness, and I am always honored to have him here on the show. Chris welcome to the show me back Reagan. Yeah, I was gonna say I should say welcome back to the show because so kind to weigh in on both fitness and nutrition topics here on the podcast and when we originally did the protein bar episode you wait in then on protein recommendations. But I think it never hurts to start there. And I just kind of put out there for women, especially who are listening to this podcast what the current recommendations are in your recommendations as a professional on how much protein women need to be getting in their diet and especially at different meals. Great question in such such a certainly an important topic. So typically the recommendation, and we can look at grams per kilogram of body weight, and so on, but to be honest, I think for most people I I usually just like to give a gram recommendation and then provide some foods that would fall into that category. So for most people typically recommend around twenty grams of protein to thirty grams of protein per meal now, of course, there might be some variations depending on the size of the person, the body weight and body fat, and so on, but for the majority of the population that twenty to thirty grams seems to work really really well, and what does that look like in terms of foods? It could be a Cup of cottage cheese. It could be a few whole eggs with some egg whites. It could be something like a smoothie or some protein bars could be a combination of foods, maybe a handful of nuts with some Greek yogurt or things like that. But there's no variety of foods. You know, certainly animal proteins can easily fall into that. As well kind of three to five inches of animal protein, which is about the size of your hand would all provide around that twenty to thirty grams per meal, which is important when I say per meal, not just at dinner and not just launched but all throughout the day breakfast lunch dinner, then there's some snacks in there as well. Chris let's remind people of when you say, you know, the twenty to thirty grams seems to work well per meal works well for people. What is it about protein, so seemingly magical we hear a lot about it? We see it on packages. But I think it's also to provide some context of why you as a professional recommend people are getting this much protein in each meal up a number of things that certainly protein does for us. But the to come to the two big ones that I that I usually turn to and look to and people are most interested in are one protein helps fill you up. So in term the term is called photography. I'm so if protein helps fill you up about the importance of that. At a meal particularly breakfast. So you can be more satiated throughout the day. The number two the other big component of protein is that it helps build and or maintain muscle, of course, in when when doing resistance training, so not independent of that. But if we look at those pieces, the weight management, and or weight loss piece to it because it helps fill you up and the muscle building potential protein is certainly really really important. So I usually point to those things like I mentioned, of course, protein has other benefits, but big picture, the weight piece and the and the muscle piece. I think are what most people are after. Yeah. Chris as people are sitting listening to this. Sometimes I think is women can get overwhelming and thinking about how am I going to fit that in every meal, and that's one of the reasons I wanted to do this podcast today on protein powders because when we did the protein bar episode within the closed this millennial life podcast Facebook group. The question came. Well, what about protein powders in? You were kind enough to kinda weigh in on the group and give some recommendations. But this continues to be a topic that people ask about, so I then turn it over to you to say, okay, how then do protein powders fit in to these recommendations perfect question because you know, when you think about it. It does seem daunting the twentieth. Thirty grams per meal is a lot if you're not accustomed to that and you and I have talked off line. You know, even for me if I'm trying to get that and a little bit more than that. 'cause I'm certainly a little bit bigger and more consistently it adds up pretty quickly. And because protein is still laying you may not feel like eating so much and that is one of the ways that protein powders can work really, well, so that being said where do they fit in the overall diet now protein powders there's a variety of protein powders types of protein powder and Ken seem really confusing. If you're trying to figure out what to do and what to use and how it tastes and all that. So we'll get into some of the differences between. In protein powders. But I'll I say that I think where they become very very beneficial is for the convenience number one. Especially if you're running the kids out the door in the morning running yourself out the door to get some some kind of quality nutritional in at it as a protein, powders either water or milk or almond milk, or what have you because there was some fruit in there? And you have a great quick easy meal on the go that includes that kind of that protein dose that we talked about in addition to some of the other benefits from some of the nutrition you're adding in there. So again like it from a convenience standpoint. I like it from a quality standpoint, you know, where else can you get that amount of quality protein and other nutrition for so few calories. So compare that to other food sources got I'm not saying protein powder should replace food. But you know, you think about you make a quality smoothie that has maybe three hundred four hundred calories again, you get a decent amount of protein, some other quality and fishing. It's you'll be hard pressed to. Get that same amount of nutrition in that in that lower amount of calories with other foods. So I think that's that's a big benefit as well. And then of course, protein powder, one of the other things that many protein powders have it's their high-quality amino acids when are you know, provide or make up protein, and then there's certain key of you know, acid that or maybe even higher in protein powders certain ones that you may be hard pressed to find in foods themselves. Okay. This idea about the high quality amino acids. I definitely wanna come back to that. But before we move onto that there's always the question of do I need a protein powder, shake after a workout. Right. Yeah. Well, you know, there used to be this in the in the sports nutrition world that would kind of the golden child was called for for a long time. Was this kind of window of opportunity they called it. And basically it was you need to get something in your body within around thirty MAC, sixty minutes. It's after your workout, otherwise pretty much your results were going to be, you know, not they wouldn't have any results. Now more recently research has found that that timing isn't quite as pressing. Meaning as soon as I get out of the gym. I don't need to rush home to slam down shake as quick as I can otherwise I won't build any muscle that that being said, you know, when you work out when you especially with weights, you do break down muscle. You do want to get something in your body. But I wouldn't get caught up. And if it's not thirty minutes, I'm my results are going to be you know, completely washed out receiving sixty minutes. But again that is for me that is a convenient time to add in if you're gonna use a protein powder that could be mean time to add one in it's refreshing that also gives you a hydration because you're gonna make some liquid in there. So there's some other benefits as well. In addition to the potential benefits that protein might have said now, let's walk over magin that we are in the supermarket. Or the health food store wherever we're going to look for a container protein powder. And I'll have to say, you know, I see protein powders. Now, you have places like target in the an entire aisle dedicated to them. So my question to you is someone is standing there and they're looking in their thinking. Okay. Yeah. You know, what when I get back from the gym. I'd like to add in a protein shake that will help me start getting my protein needs in. What did I choose? You can go all day about this. Because like you said protein powders now everywhere from target to WalMart and kind of everything in between. So there's lots of different options when we think about protein powders and I'll just go through. I think the more popular ones generally kind of one by one. So the first the first kind of general categories called way protein way protein comes from dairy. So Wade comes from milk and actually byproduct of chief production so longtime ago, and they made cheese. They used to throw away that extra liquid and actually use it as a fertilizer for fields in crop seven. They realized there might be some potential help. Benefits to humans. So they started selling back to companies. So that's that's that's way protein now way protein is particularly high brought up that amino acid. He's earlier way protein is particularly high in an amino acid called loosing. Now, there's twenty different amino acids, they're all have benefits but losing in particular may seem to play a big role in ultima building muscle that term called protein, synthesis and way protein is higher in loosing than most other proteins. So that's one of the benefits way protein is also absorbed pretty quickly by the body. So when we think about what might be a good protein after a workout to get that protein absorbed quickly way could fall into that mix, and certainly as a great option again, it does come from dairy. So someone has a dairy allergy or trying to avoid dairy for whatever reason that obviously it's not a great suggestion. So there's a few others you can. But I'll bet I'll stick with some of the animal based ones I 'cause then we'll go to the vegetarian vegan ones. So we have way, and then we also have k- scene which is another type of protein that also comes from dairy Casey protein on the contrary to way, which I said is absorbed. Quickly case seen protein is absorbed a lot more slowly. So in foods, I said milk, but also cottage cheese is a big source of casing protein, again, certainly benefits there just like like with way, but it is absorbed more slowly. So there are some research. Studies to suggest if you're going to use protein powder at a different time during the day. Maybe nighttime would be time to use this. Because again, you're sleeping now. So you're not taking any calories and that added amount that protein because it's digested more. Slowly, maybe more useful as you're sleeping and not otherwise taking you know acids. So then that's sometimes people pushed up. Casing protein as a nighttime protein in the grand scheme of things for the average person and probably ninety nine percent of your listeners, including me, and you it's it's splitting hairs if we're starting to get caught up in the types of protein, how we're going to absorb them and so on but just wanted to put that information out there. So the other another one against him with the animal base. There's one called milk protein isolate now remember way and Casey him both come from Bill. So milk protein is a kind of a decent combination of the two of those. So a little bit of the slower way casing protein a little bit of the faster way. Again, Stephen option if people like I said earlier, people have issues with dairy or milk. Certainly this wouldn't be a great suggestion. But that this is a common one as well that that's being that's being sold. Now, then moving away from some of the dairy based or animal based protein powders. There are some vegetarian or vegan options soy protein. Is a common one. That's being that's sauce surge in popularity maybe ten or fifteen years ago. And then it got some negative press to be honest. It wasn't really none of it was substantiated, but it got some negative press. And the data doesn't show that it is unsafe by any means, but because that negative press Sawyer not been as popular, but it's always a common protein powder is. Well, it's a provides those completely no ass. It's a complete protein. So it has a variety of them, you know, acids wipe the dairy proteins do. So this commonly used as well in in some of the protein powders either by itself or in combination with other sources of protein to the others that have been really kind of on the scene lately and then pushed our pea protein like the little tiny PD a little vegetable protein as a vegan source, and to be honest. I haven't been a lot of data to my knowledge on. Protein itself. People do like it because it seems to be a sustainable source of protein that does wedding combination with other vegetable proteins can provide those complete amino acids. So again, vegetable proteins are typically limited or missing one or other or more, you know acids, but when used in combination and mixed with others, then you get those amino acids as as a whole so people who team is one of those that's often used in combination with other sometimes by itself, but typically in a combination with things like hemp protein, which is popular and there's other view rice Brown rice protein is popular. So there's lots of vegetarian vegan sources that are used in combination. Typically, the flavor profiles a little Granier than something like a way. But some people do appreciate that. And enjoy that suffered the most part then people are looking at the aisle and they're looking at way milk protein, high Soleil and they're looking at. Casing and they're looking at soy in there looking at these pea, protein mixes are most of the brand's going to be kind of a symbol in a way to give the end user a broad spectrum of me, no assets that are going to be beneficial for them, you know, with goes back to what I mentioned earlier in the grand scheme of things absolute what you're getting some benefit there. So what I would say is most of them are fairly decent quality that are out there on the market. I would I would pick one you like the flavor profile because obviously if you're not going to drink, and it's not very useful. And then again, if you if you're not a against Derry or not giving it up or out allergic. I do like those dairy based ones just again because that naturally high amount of you know, acids, but that being said again depends on what you what you prefer what works for you. Well, one of the things that I know about you and your wife Keira, and in your two lovely girls is that people look at your family, Chris. And they always like, we'll we'll what are you doing with your family? I. I know that in the question becomes will what what protein powder St. you guys use in your own home? Absolutely. So we have we have two in particular that we use and one of them the brand is called a sent a s she t-. It's actually it's an interesting story. It's the company the it's used to be a cheese based company that made to huge company, invaded mozzarella cheese and distributed worldwide. And then recently started making protein, really really high quality. I think great flavor. So their products are all dairy based on naturally because of what they do what they started with cheese the other one that I really like XL say to others is now sports, and and w they make some high quality great tasting protein powders and they make pretty much every type of protein powder. You can imagine from way to Casey ING, too, vegan based and everything. Between so you can find those in usually health food stores, or of course, Amazon the last one that we really liked and Karen particular likes the flavor of this lawn, and I do too is called it's called lean body for her. So the woman who created that is actually good friend of ours. But it's that's just a great again way protein and taste great mixes, well, very very few ingredients. So basically way protein and a few other little flavors in there. But really like that product in particular. Yeah, I would say to people that having looked at protein powders a lot over the years and standing in the different aisles at target and whole foods and public supermarket. The one things that you find is once you kinda Niro in on. Yeah. You know way is the way I want to go or, you know, no, I want a soy based protein powder. You really gonna find that your choices may seem overwhelming. But they begin. To narrow down based on things like dealer chocolate. Do you like vanilla are you okay with an artificial sweetener? Are you okay? With a non nutritive sweetener do only prefer that it have sugar. So once you kind of make some determinations there it really does kind of help narrow the field and becomes a little bit less overwhelming. And let Chris said, then it really becomes a matter of de- like the taste, and that actually is one of those things that I sometimes have a little bit of frustration with the protein powder market in that they sell such really large containers that if you've not ever tried it before, you know, you don't necessarily want to spend that much money. But I'd also say that I have noticed especially at places like target in in some of the whole food type grocers that some protein powder makers are beginning to offer single serve pouches. So that you can try in sample. And I think that's also a really good idea is just to pick a few because you might initially think chocolate is the way I want to go. But you'll find that, you know, the taste of the vanilla is the best or it actually mix Zander. That's been my experience. Would you say that's been your experiences while I one hundred percent, and I'm glad you brought that up actually because you don't want to spend thirty or forty dollars on top that no one likes the flavor of and just sits there. So you could probably any of those companies I mentioned to be honest, you could probably reach out to if you can go online to find them. And I bet if you contact someone they'll be gladly send you samples one one quick clarification. I mentioned three different companies two of them assent and lean body for her. You will only find those online. They're currently not sold in stores. The other one is sold in stories that now foods, and of course, everyone sells Amazon so those are options as well. But like you said, you know, maybe reach out to like, I said reach out to the company. See if they could send you a couple of sample packets give it a world that make sure that flavor works for you. And the and the solubility and everything to to see what you enjoy this. This is super helpful. Chris there anything that. We haven't covered about protein powders that are questions that you consistently get from people that you think we need to clarify. You know, I think the last piece, and I kind of got into this. But. Just reminding you that protein powders are just that, you know, they're never never going to replace all of your protein in your diet. They do give you protein, but they don't give you all the other nutrition that a, you know, piece of steak or fish, or what have you would. So great, occasionally, I certainly wouldn't live off them perfectly safe though. Even for kids. You know, don't go overboard, but our kids take them perfectly safe to have a little bit now and then for kids and certainly for adults as well. We'll thank you for sharing all of that. And thank you for clarifying about the kids because that is a question that I think regularly comes up, and we address that in the protein bar episode, and I would just have to say to people, and I've said this before when a pad Chris on the show, he's such a wealth of knowledge he and his wife both mean, really specialize in understanding the needs fitness needs a nutrition needs of women like the ones that are listening to this podcast. And he's so good to share what he likes and what his family cheeses that. If you want to follow Chris. Online. You will get a nuggets of information all the time from him and from his wife about what you can do in your own life for nutrition and fitness. So Chris tell everybody where they can find you online. So on Facebook is just more results, which is our company ammo H R results of throwing posting lots of stuff in there on Instagram is actually the same also more results. So there's probably those that were most active with in terms of social media. And then, of course, our website is also more results dot com. So lawsuit information on there. And then like I said, we're posting certainly tons of stuff on social media about our own daily practices with our kids in ourselves and everything else. Chris. Thank you for that. And thanks for coming on the show today up fluid. Thanks reagan. Okay. So after Chris, and I wrapped up taping this episode together. And I went back to listen to our conversation. One of the things that really stuck out in my mind was this idea of the myth. Chiefs around soya protein. I felt like that for especially our generation many of us as women who are listening to this podcast. We've really grown up in a time of having soy positioned both ways as both very very good for you and very very bad for you. And because there are so many protein powders that are on the market that are soy-based I circled back with him after the podcast to get him to dive a little bit deeper into this idea of soy being safe protein supplement to consume. And here's what he shared with me. Concern about third protein when I became popular decade or would go from to be kind of the newest hottest protein. And a lot of Dave is well to show that, you know, Asian cultures particular which typically eat a lot of sewing live longer healthier lives and a lot of the abuses came from the side south. But then there's some concerns because the structure of soya and south would filler to estrogen. So there's been concerns that women with breast cancer or the seltzer there their family may not benefit soy naturally with a higher risk affirmative breath cancer. But the study I've been unbounded then continuing have come out to throwing protein. Infants off on women and even women with breast cancer breast cancer fell on similarly though concerns about Foyt again because of the the structure looking some estrogen that it made for men that stopped room level. And once again, many studies have shown that this. Unfounded, not true whatsoever. Awful throwing protein is a safe firm of protein by cartoon as a great source of protein supplement, but sort milk food radical variety of food sources of protein, and of course, it can be up as well. You know by itself in conjunction with other types of proteins. I just wanted to add as a part of this discussion is a disclaimer that Chris, and I both recently attended a sponsored conference where some of this soy's information and research was presented again. This is all information that is available to both of us without any ties to sponsorship, but because our attendance was partially paid for along with all of the other attendees of the conference it just felt like that was an important disclosure to make and with that we're going to go to the commercial break, but come right back because I have a short little segment to wrap up today about my least favorite and apparently yours as well. Millennialism 's that's coming up next. Today's podcast is brought to you by healthy aperture, the web's first and only dietitian curated healthy recipe discovery site with nearly ninety thousand recipes to browse in categories ranging from gluten-free -tarian that healthy desserts. Healthy aperture is sure to have a recipe. It's just right for you. Head over to help the aperture dot com to learn more. Okay. As I promised. We're coming back with a quick little segment about millennialism. So that I don't like and apparently people in the Facebook group, don't like. But before I do I wanted to also give you an opportunity to weigh in on a New York Times article that I posted in this. Unbelievable live Facebook group last week, and it was the naming of the next generation. So those of you who follow generational labels, and I'll have to say that I actually consider the generational label for this podcast, probably not much of a secret here as unbelievable, and I don't think that we as an Molyneux's are tied to any one particular generation. The reality is is you all have told me some of you are genetics. There's some of you are boomers some of you are millennials who just don't fit the millennial stereotype. I welcome you all with open arms because what we share is the common ground that the. Millennial portrayal of what we see online doesn't fit for our lives. So with that in mind, there's also a generation out there a much younger generation than than mine that's called right now generation Z. But apparently that generational label is still unfolding. And so I'll place a link to that New York Times article in the show notes if you'd like to go read that, but there are a lot of names thrown out there from I to my personal favorite which was submitted by ninety one year old woman who said she thought they should be the thumbing generation. That was hilarious. But Jin Z weighed in on what they vote their name was other people white in. And if you have a name that you think fits for this next generation that's coming up. I'd love to hear it. You can always tweet me at Reagan Jones or D or certainly provide me feedback via the contact page on this millennial life dot com. Moving on from that. I am always amazed at what gets the most response and engagement. From this millennial lie community, and apparently for this last week, what we were all solidified around was this notion that there are certain millennialism 's that we can't stand and again for my millennial friends that are listening. We love you. But their stuff, apparently, that's being credited. So your generation as bringing it to our common vernacular that we absolutely don't love. I'm going to start off by saying, my absolute least favorite millennialism is the use of the acronym. Af I see it everywhere. And if you as an unbe lineal don't know what it is go, look it up in the urban dictionary. It's based in profanity, and as I have shared here on the podcast before that is not within my public comfort zone that word phrase to to share or to enjoy seeing online as early there's a time and a place maybe to laugh about things like that with France. But I am increasingly seeing major brands use that term. -nology, and it always blows my mind, and we had a discussion about it on this millennial life Facebook group, and you know, I kind of said that maybe that's just a quirky personality trait of me. Maybe I'm a little too Mary Poppins, I don't like to see that kind of profanity from brands and other people agreed and said, it's just very unprofessional. But I see increasingly used more and more. I see it among millennials who are using themself as their brands and putting themselves out as professionals, and it just leaves me very very uncomfortable. And I don't like it. I'm curious to hear your thoughts. I welcome it. Even if you disagree with me, let me know what you think if af doesn't bother you. I'm all ears. But some of the other ones that showed up in this thread were snooty to me in very funny. I'll have to say that overwhelmingly one of the favorites for least favorite millennialism was the use of the word bay B A E also making the list was on fleet on point roasted, which is a popular one around my house bra the. A use of the word crack for recipes, which actually don't know if that's a millennialism or a food blogger problem and many many more. But definitely topping the list was the use of the term adulting. We hate it. We all feel like we've been being an adult for so long, and we get it. It is hard. But guess what? Everybody has to do it, and it's actually not a verb. So there you go on millennials unite in their dislike of millennial phrases. If you disagree agree or just want to give some more suggestions, you can always do that by joining the this unrelenting ally Facebook group on Facebook, I say it week after week if you haven't joined yet we'd love for you to join over there. That's where the conversation takes place before. And after each podcast. I will tell you that in our listener survey, which I am still hosting. There's a link in the show notes if you would like to provide your feedback some of the feedback that I've gotten from that survey is that people love the Facebook group, and they love it. Because. It's a community of people that are like minded and engaging. But it is not an overwhelming group. I don't post over and over and over each day. I try to share things that are only of interest to the group, and that will either be informative or inspiring or maybe sometimes just a little bit funny. So I don't kraut your news feed with too many posts. But if they book is not your speed as I always say, you can tweet me at Reagan Jones, our D, And you can contact me via the contact page on this a millennial life dot com. If you'd like to submit an idea for a show, you can go to this. I'm lineal life dot com slash guest ideas. And with that you've reached the end of this episode, thanks for sharing this. I'm O'neil lie with a friend. Thanks for listening and downloading this lineal. Life is available wherever you listen to your podcasts, including apple itunes, podcasts the Spotify app and NPR one app. I'll be coming back next week with another episode up. You have a great day. Thank you for listening. To this on Molyneaux life podcast with host Reagan Jones musical support provided by Ben Williams at kudu studio website support provided by Katie Wittig at make media over dot com. I'm Robin Plotkin of Robin, spike dot com, and on behalf of the podcast. I invite you to join us next week for another episode. Thank you for listening.

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