Should You Supplement with a Protein Powder?

A question I often get asked is “Should I be drinking a protein shake or taking some kind of protein/amino acids supplement?” You already know my answer. “It depends.” How many meals and snacks are you eating each day? Do you have a balanced diet? Are you a vegetarian? What are your health and fitness goals? How often, how intense and how long are your workouts? You’ve heard this routine of mine before.

Over the years I have seen all sorts of formulas to help people calculate how much protein they need. Anywhere from 1 gram of protein per kilogram of body weight to over 1 gram per pound of weight. That’s a huge difference. Often these calculations are purely arbitrary. Having done extensive reading and research over my 22 years of personal training, I’ve learned that the average person doesn’t require nearly as much protein as the elite athlete. Someone who is constantly breaking down muscle tissue and needs to repair, recover, grow, prevent/reduce injury and improve his/her performance. That’s an entirely different thing all together. Just remember, though, that protein is just one part of your dietary equation. That’s why it is key for you to keep a journal of your food intake and workouts. The tendency is to focus on the workouts, specific routines, amounts of weights, etc. When in fact, that should be secondary to a diet that complements your exercise program and will lead you to your health and fitness goal(s).

So why do I have a couple pics of a tub of protein powder? To promote it? Partially. To educate you? Yes, that too. It started when I ran into a former client a couple weeks ago. Rob is a 40-ish year old bodybuilder, who is in incredible shape and trains like an absolute beast. I always appreciate his open mindedness and his eagerness to learn. When we chatted I asked about his supplement routine. Among other things, he said he was enjoying Elevation Protein Powder that he bought from Aldi grocery store. Just $15.99 for a 2-pound container, he felt that it’s an excellent value. Compared to other whey protein powders that have a laundry list of extra ingredients, this is made of a protein blend (whey protein concentrate and whey protein isolate), cocoa powder, maltodextrin, flavoring, soy lecithin, cellulose gum, acesulfame potassium and sucralose. It also is a good source of potassium and calcium. Best of all, he said that he had no gastrointestinal issues with it. And let me tell you, that is a total plus. Over the years, I have tried many supplements: protein powders, shakes, pills, meal replacement shakes, pre and post workout powders, etc. Many of them would rip my insides apart. So even if they were helpful, they would make me sleep on the couch if you get my drift.

Later that week I picked up a container of the chocolate protein powder. It mixes about the same as other powders. A little gritty and chunky even if you use a shaker cup. I suggest adding it to a smoothie or blending into a shake. After drinking the shake, did I feel a surge of power like when Popeye eats his spinach? Nope. This is not a pre-workout drink loaded with caffeine and other stimulants. I felt satisfied and knew that I was doing something good for myself. And that goes a long way. At 30 grams of protein per serving, it’s a good value. For me it’s an excellent accountability and motivation tool. . . and I get my chocolate fix. Like buying a new pair of athletic shoes or purchasing personal training sessions or picking up a healthy recipe book, they all encourage you to make healthy choices. Each time you look at your shoes, you’ll think of exercising and doing something good for yourself. When you see your PT appointments in the calendar you’ll be motivated to stay on track between workouts. That healthy cookbook sitting on your kitchen counter is begging you to open it and try a new delicious recipe. I’ll continue to supplement with this protein powder on the days I workout and let you know how everything goes.

Elevation Protein Powder

Elevation Protein Powder nutrition info

Should You Supplement with a Protein Powder?2016-09-12T08:32:04-05:00

Power Through Your Workout Like a Juggernaut

In the 19 years that I have been personal training professionally and the 28+ years that I have been working out, I have not taken a supplement like this before. If you asked me about nutritional supplements I’d suggest a plant-based multivitamin, purified Omega-3 fish oil and Vitamin D supplement. And I still do. When it came to sports or exercise performance, however, I steered away from the caffeine-based supplements that were packed with exotic-sounding herbs. In the past, I have tried some of these pre-workout supplements. The result? A racing heart and jittery feeling afterwards.

I’m still a firm believer in first making adjustments to diet, sleep and the workout routine before heading over to the local nutrition store and buying the first container on the shelf that has a lightning bolt or a picture of ripped abs on the label. Now if you’re looking for that extra in your workout, I can confidently recommend Infinite Labs Juggernaut Hp. I bought a small container a couple weeks ago and tried it the very next day. The results were not what I expected but exactly what I hoped for. I had more energy and endurance, and my elbow and shoulder joints felt better too. Was this a placebo effect? In the past, I’ve overdone it in the gym trying to lift heavier and heavier each time. In the last decade, I’ve matured and have scaled back the intensity and heavy weights and now focus more on movement, range of motion and muscular endurance. Needless to say, after taking this supplement I felt like I could keep going and going. Move over, Energizer Bunny. I did a variety of exercises, and each time I increased the weights. I figured at some point I would start to fatigue, but that didn’t happen. I was done working out when I decided to be done rather than dragging myself out the door.

Afterwards, I emailed my big brother, who kind of looks like a juggernaut . . . or as my grandfather would say “He’s built like a brick s#%t house.” Ken was the one who told me about the supplement so I gave him the lo-down about my workout performance. I also asked him about the reduced joint pain. FYI I’ve had numerous sports-related injuries and was involved in a couple car accidents. Nowadays as long as I am properly warmed up and don’t try to break any records, I’m good-to-go. Ken’s email was short and to the point. As a matter of fact, it was two words. “Every time.” What he meant was that it wasn’t my imagination that my joints felt good and that my muscular endurance was off the charts. That’s what the supplement was suppose to do. The other added benefit was better recovery. Sometimes when I push myself harder than usual in the gym, I experience more and longer delayed muscle soreness and sometimes my joints/tendons are stiff too. After taking Infinite Labs Juggernaut Hp this hasn’t happened. I’ve used the supplement a few times and have resigned myself to the fact that it works. Or maybe the stars are aligned and I’m finally hitting my peak at almost 42 years of age.

Definition of “Juggernaut”: a huge, powerful overwhelming force.

Power Through Your Workout Like a Juggernaut2014-09-30T13:58:39-05:00

The Power of D: The Sunshine Vitamin

A nutritional supplement that is free of charge, offers a wide range of health benefits and poses little risk sounds like fodder for a late-night TV commercial. But proponents of vitamin D are increasingly convinced that the sunshine vitamin delivers the goods, no strings attached. Read the whole story in this month’s Science News. You can also check out our awesome D3 Supplement. It contains 2000 IU!

The Power of D: The Sunshine Vitamin2012-02-28T17:31:52-05:00

Do the Daily

Leading health journals recommend that all adults take a multivitamin daily. With 100% or more of the Daily Value for 12 essential vitamins and 8 essential minerals, Nutrilite Daily is a convenient way to help fill in the nutritional gaps in your daily diet. Plus it offers the added benefits of phytonutrients such as alfalfa, watercress, parsley, and Acerola cherries. So remember to “do the daily.” Click Here to order or for more details.

Do the Daily2011-05-02T12:50:12-05:00

The Best Multivitamin on Earth!

Is $2.50 a day too much to ask for your health? That’s how much NUTRILITE® DOUBLE X® costs. And it’s more than just a multivitamin. Double X has more natural plant concentrates than Advanced Formula Centrum, Pharmanex Life Essentials, and One-A-Day Maximum combined. It also has more plant concentrates than USANA Essentials and Pharmanex LifePak Anti-aging Formula combined. Kosher and halal certified, Double X provides the nutrients your body needs for a healthier you. Order Now!

The Best Multivitamin on Earth!2012-02-28T17:52:49-05:00

Premium Omega-3 Fish Oil

The list of health benefits of supplementing with Omega-3 fish oil is getting longer and longer. Lowering triglycerides, reducing heart attacks & strokes, improving thinking skills & behavior in children with ADHD, and weight loss are just a few. Nutrilite® Ocean Essentials® Balanced Health ensures the highest quality of fish oils. For more information or to order this product Click Here.

Visit the National Institutes of Health’s (NIH) website Medline Plus to learn more about fish oils.

Premium Omega-3 Fish Oil2010-11-14T11:55:01-05:00

For Daily Use

Another reason to take that multivitamin: At least in women, regular consumption of the pills seems to ward off potential chromosomal damage, according to research in the June 1 American Journal of Clinical Nutrition. A study of 586 women found that telomeres, regions of DNA that protect the ends of chromosomes, were 5.1 percent longer among regular multivitamin users than nonusers, after controlling for age and other variables. Shorter telomeres have been associated with chromosome damage and aging. the vitamins’ value could come from their antioxidants, which neutralize chemicals that damage DNA, the research suggest.

(Science News, August 15, 2009)

For Daily Use2009-09-29T21:15:10-05:00