The Essentials For a Post Workout Smoothie

 

 

As I will upload on my Youtube channel, I am talking about some key elements when it comes to a “functional” post workout smoothie or shake. I quote functional because many people just consider a typical meal as a post workout.

Now from a healthy food standpoint,  a post workout meal or smoothie is more forgiving than a typical healthy meal consisting of greens and uncompromisable carb and protein sources.

Post workout typically means “within one hour after intense exercise” and is the recommended time frame in which you should consume a meal.

ROLE OF THE GLYCEMIC INDEX

Now most of us, especially those who are trying to lose weight are very conscious of the glycemic index. They always want to avoid spiking insulin (which is a valuable health strategy as well), but if you are exercising hard on a regular basis, you might want to look into the value of spiking your insulin right before and following your workout.

It is important that we avoid spiking our insulin on a regular basis, but when it comes to priming yourself for rigorous exercise like long running, cycling, weight lifting, hard cardio, you will benefit from an insulin spike.

This makes for rapid absorption and provides replenishment for your depleted glycogen stores. Now I can’t speak for those who are diabetic or have insulin issues.

CHOOSE FASTER CARBS

What I mean by a fast carb is a simple carb. A simple carb is generally a sugary carb with little to no fibre per serving. They are also known as simple carbs and because of their nutrient content, they absorb quickly.

Examples of this would be sports drinks, vitamin water, orange juice, a candy bar with little to no fat, pop tarts and almost any type of junk food that you would find in those dirty grocery isles. Consider those high fibre cereals that claim to be healthy as well, but are just sugar-coated granola and spike your insulin fairly quickly.

Now whats with all of these “dirty” foods being suggested here? Why degrade your healthy habits with pre or post workout junk? It will do the trick minus the protein you also need, but if you want to keep it healthy, no problem! Try natural single ingredient foods like dates, maple syrup, or honey (the real stuff). Try 4 to 6 dates in you smoothie for extra sweetness and functional post workout fuel. Even bananas will work great as well as pineapples, oranges or mangos. They are very sugary but natural. I am not a fan of citrus, but they will do as well if you prefer.

High fibre complex carbs such as beans, lentils, quinoa, sweet potatoes or brown rice are better off eaten in your next meal following your workout. These low glycemic carbs, along with all the fibre will slow the absorption process when you want a speedy absorption of nutrients for your starving muscles. I would also recommend avoiding a lot of fibre in a pre workout snack as it can cause bloating and cramps during your workout.

CHOOSE FAST ABSORBING PROTEIN

Protein is another essential macronutrient for post workout muscle recovery. Most protein sources sources are rich in amino acids which are the building blocks for muscle. Even if you are just mainly focused on burning fat, more protein will activate the fat burning hormone and lower your glycemic load. Try one or two protein shakes in between meals for this.

On to the muscle building now, when it come to a “post workout” source, you need a fast absorbing protein source. Animal protein is the hardest to digest and therefore, is not so beneficial after a meal. And since we are talking about smoothies here, they are pretty much out of the question unless you want to pull a Bruce Lee and blend up raw beef to gulp down.

I would recommend whey protein in your smoothie, as it is the fastest absorbing protein source available. It contains up to 90% protein per serving. Don’t worry about hydrolyzed whey protein, a whey concentrate will do just fine. Even better if it is mixed with whey isolate. This provides lower lactose and a higher level of protein. I would not recommend pure whey isolate though because processed at higher temperatures to filter out the fat and sugar. Whey concentrate has the most health benefits and is the most bioavailable. Just make sure it is cold processed.

To keep it healthy, avoid any whey protein powders that contain artificial flavouring and stick with one made with grass fed cows without the use of hormones.

I currently use BodyLogix All Natural Whey protein. It fits all the standards of a healthy, clean and bioavailable source of whey protein with a blend of concentrate and isolate.

Other protein powders are optional, but not as effective. If you are a vegan, your protein sources are limited, but you can use plant sources of protein powder that have less fibre to be absorbed quickly when your muscles depend on it. Digestive enzyme blends are usually added for better absorption, so this will help. Also, adding to a protein powder (or meal replacement shake of this nature) a banana or some dates will help in this case.

LOWER FAT FOR QUICKER ABSORPTION

Okay so this whole blog seems to be all about absorption here and it wasn’t my intention, so take it easy. This is however, is also a key strategy in providing faster absorption. Fats are very slow digesting just like most protein sources. This is why it is essential to keep the fat content very low in your post workout shake. So limit your nutty butters, almonds and such.

The one fat exception though is coconut oil. Coconut oil acts more like a high glycemic carb. I know, more things for you weight watchers to hate on about coconut oil, but remember, its an all natural, single ingredient that has many health benefits and wont slowly kill you like fat free butters and such.

Coconut oil and dates along with anything chocolaty like chocolate whey protein will go great together. Also, try dates dipped in coconut oil for a pre workout snack! It is deadly delicious. Well not deadly, more healthy.

THE IDEAL MACROS FOR YOU

It really depends on your fitness goals and requirements for your workouts. If you are doing some sort of endurance racing, cardio or low intensity type training, your protein needs wont be as high as someone who is strength training or bodybuilding where muscle mass is the object.

Regardless of what your exercise consists of, carbs are essential. We discussed what kind of carbs ideally, but you should be adding in at least 30g of carbohydrates and preferably healthy selections. A mixture of fruit is great for smoothies. Bananas and dates are my top choices. If you are not having a smoothie, I would recommend white potatoes, preferably organic since they are generally loaded with pesticides for the conventional versions.

If you are on a low carb diet and allow for additional carbs here and there as a treat, make it in the meal following your workout or at least the meal after that.

MAKE YOUR WORKOUTS COUNT

I don’t know about you, but I sure as hell believe in working out hard for your post workout enjoyment. It’s more satisfying when you put in the effort to make that recovery shake worthwhile. If you are feathering throughout your workout and not putting yourself in any sort of strenuous action that would render in any sort of gains, then you really have no need for any of what I have just written about. Those sugary carbs will just add additional fat for those of you who don’t metabolize carbs very well. So instead of avoiding these delicious and even healthy post workout smoothies because of all the carbs and sugar, make them work for you by amping up your workout.

If you are jogging on the treadmill, watching tv or conversing with your friend, you are not putting in the worthwhile effort to get results.

POST WORKOUT SHAKE EXAMPLE 

Here is what I usually have in my smoothie. Keep in mind, I do switch it up here and there but these are the typical ingredients thrown in to my blender:

• Almond milk (original or unsweetened)
• Lettuce or spinach
• Chocolate whey protein
• 1 tsp of peanut butter
• 4 to 6 dates
• 1 large frozen banana
• Flaxseed
• Sea salt
• Cinnamon (recently been doing this and it’s amazing)
• Frozen Berries (if I run out of dates)
• Ice cubes (gives it a slushy texture and keeps it cool)

You can also use other ingredients like coconut oil, greek yogurt, or various fruits. Be creative and unique and enjoy it!

Just remember, keep it simple and keep it natural!

 

Brendan Kearney

Vibranatural

For more info on natural food supplements, go to Vibranatural.com

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Health Benefits of Whey Protein

Hello there fellow readers, writers, health and fitness nuts, natural health followers, leaders, whatever you are or would like to be.  Today I am going to speak about where protein powder stands as far as health benefits go. Im going to talk about specifically whey protein as it is the most popular amongst all protein supplements and therefore, draws the most controversy.

We know about whey protein and protein supplements in general as their aim to deliver a convenient and affective source of protein to fuel workouts and support muscle growth as well as weight loss. But are protein powders, and specifically whey protein actually healthy?

Many health and fitness gurus or “noobs” will argue on this topic. While this will be an ongoing argument for enthusiasts and those with higher knowledge in the supplement industry, I am going to share with you what I know based on my knowledge an research and what I come to understand.

As I mentioned, there is a lot of controversy in regards to the effectiveness of whey protein power as a performance nutritional supplement and now, more recently, a health and longevity supplement.

While it is meant more for performance to fuel athletes and trainers, there are known health benefits that can make it a server of both worlds. Like most supplements and processed foods, whey protein does get negative publicity through blog posts, facebook groups and forums etc. Since whey protein is a byproduct of cow’s milk and cheese manufacturing, many who practice a “healthy” lifestyle will frown upon it.

Another big issue with whey protein powders are that the majority of them carry artificial ingredients for color and texture, which is unfortunate as it tends to give whey protein powder a bad name. Many people will carry out the belief that all whey protein must be garbage without realizing that there are high quality products from reputable brands that actually care about making top quality protein with proper manufacturing processes that do not degrade quality in favor of profit.

As I preach, and what many health and wellness gurus preach is that dairy products are unhealthy. They are acid-forming in the body and are pro-inflammatory, setting the stage for various diseases. Dairy is also highly allergenic and many people are lactose intolerant. I think we are all lactose intolerant to some degree. However, I consume whey protein myself for more than just enjoyment and I am back into weight training so additional protein when I need it is convenient, along with more calories.

Its no wonder though why so many people put up a red flag since they associate whey protein with dairy. Most people don’t know however just how little of dairy whey protein actually contains.

WHEY IS NOT ALL DAIRY

Milk is made of 2 proteins: casein and whey. They whey portion is only 20% and casein containing the other 80% of the cow’s milk. The whey liquid is separated from the casein and goes through a filtering process to eliminate the non-whey components.

The water is removed from the liquid at a drying station, resulting in a powder. The heat in which it is dried is what determines much of the quality and bioactivity of the whey protein structure. This is crucial if the whey protein is going have any health benefits at all.

Most of the inflammatory response from dairy resides within the casein portion, so when you remove the casein, you remove much of the lactose and therefore, makes it more user friendly. To take it a step further, whey protein isolate is almost pure protein. It goes through another filtering process to strip away any excess fat, sugar and lactose. The end result is 90% protein per serving or higher. This makes for a more user-friendly protein powder for those who are lactose intolerant. But because of the high heat used in processing whey isolate, it falls short of many of the health benefits.

GLUTATHIONE: THE MOTHER OF ALL ANTIOXIDANTS

Whey protein has not only been shown effective for muscle building and weight loss, but it is also the leading food source for providing the super antioxidant, glutathione. This antioxidant plays a major role in managing the effectiveness of all antioxidants. It also helps utilize energy levels and detoxify the liver, which is crucial for those following a high protein diet.

Like all antioxidants, glutathione helps to destroy free radicals which helps to slow aging and kill off cancer cells. This is essential as our bodies produces less glutathione as we age.

Glutathione depletion (or decrease) has been shown through a study when one undergoes strenuous physical, aerobic, or other physical activity. Glutathione production is also responsible for the support of immune function. This is critical when your muscles are depleted of glycogen after intense exercise. A high glycemic carb is necessary at this point, but also some protein with the amino acids that form glutathione.

You can find it in high protein sources like chicken, fish, beef, eggs, and such, but whey protein absorbs way quicker to serve muscle glycogen following a workout. I use BodyLogix All Natural Whey protein. I blend it up with some fruit, nut milk and maybe some oats. I feel better about getting the post-workout nutrition that is necessary with the way I exercise lol.

Glutathione deficiency has also been linked to various diseases such as alzheimers, parkinsons, arthritis, asthma, coronary and autoimmune disorders, cancer and other inflammatory issues. This could make whey protein a great antidote for such diseases. More so as a way to help prevent such diseases rather than cure for now. We don’t want to jump to conclusions yet.

Now not all whey protein powders are created equal. Like I mentioned, whey isolate will not have the benefits of glutathione replenishment. To get the benefits of this antioxidant, look for an all natural whey protein from concentrate. It also needs to be bioactive, so look for undenatured or cold processed on the label. Also make sure the whey is originated from cows that are grass fed and not treated with hormones. Look for labeling of these sorts or go as far as to research the company and it’s manufacturing practices for further assurance.

HELPS TO LOSE WEIGHT AND MAINTAIN LEAN MUSCLE MASS

For those of you in the market for weight loss especially, whey protein has been shown to help reduce weight without sacrificing muscle. The amino acids generated during gastrointestinal digestion enhances the release of several hormones that impact the metabolic rate and that control food cravings.

BCAA’s (branch chained amino acids) in whey protein also play a major role in maintaining lean muscle mass mainly in older adults. A study shows that those who had high leucine levels (an essential amino acid) and were on a restricted calorie diet lost more weight and maintained more muscle mass over 16 weeks than those who were on the same calorie restriction but did not use whey and consumed more of their calories from carbohydrates.

It has also been shown according to a study that the BCAA’s associated with whey can spur out an average life expansion of about 9 years of human life. This is even when starting to supplement at an elderly age.

HELPS REDUCE STRESS

We all need less stress in our lives. Unless you have mastered your emotional spectrum through miraculous meditation or just live a really simple life, you likely have a lot of things on your plate or just have a poor ability to cope with stress? Now of course whey protein is not going to solve all of your problems, but it has been shown through a study that whey protein helps lower cortisol (a stress hormone) with the aid of boosting serotonin from the amino acid, l-tryptophan which also helps with sleep.

Now this does not mean that you should ever cheat your diet and rely on whey to get you through the day, nor does it mean to down several whey protein shakes in one day. All benefits are found in moderation because not every food or supplement is perfect. Balance is key when it come to nutrition and dieting.

HELP PREVENT TYPE II DIABETES

Obesity is linked to diabetes and the chances of being diagnosed increases when one is obese. So maintaining a healthy weight is important not just to feel good about yourself in the mirror, but to also lower your risk of diseases like type ll diabetes.

A study was conducted where rats were put on a high fat diet with one group given 100g of whey protein per litre of water while the other group had no whey. Rats who were fed whey protein through water increased their glucose tolerance and insulin sensitivity. They also maintained lower body fat percentage and higher lean muscle mass. The conclusion was that whey improved metabolic rate which is ideal for preventing type ll diabetes.

Human subjects were also divided into 3 groups of people who had different levels of insulin sensitivity and were given whey protein (from concentrate), canola oil and 50g of oral glucose each morning for 11 days. Don’t ask me what that canola oil was for, but I am sure there’s a reason for it.

It turned out though that the whey protein significantly reduced blood glucose in all 3 categories of people with different levels of insulin resistance yet the insulin resistance was not affected.

HELPS WITH ASTHMA AND BREATHING ISSUES

Out of all of the perceived health benefits of whey protein, this one to me is rather surprising, especially if you are still associating whey protein with dairy. I believe it has something to do with the glutathione that enables for some ease of allergies and asthma.

A complete protein sources may help with this due to their full spectrum of amino acids, but as far as boosting glutathione levels, only 3 amino acids are needed (cysteine, glutamate, and glycine). A study was conducted that found the cytokine response in children with atopic asthma. You can read more about the study here.

PROMOTE LONGEVITY AND COMBAT DISEASE

A new “whey” to live longer? According to a Washington State University study, whey protein has been shown to lower blood pressure when they took patients who were at risk of heart disease and/or stroke. You can read more about the study in the sources below.

Also, due to the availability of glutathione, whey protein can also help prevent cancer. I think that glutathione may be the backbone for every health benefit that whey protein could have.

MY CONSENSUS

With all of these reported health benefits along with the effectiveness of developing muscle mass when pairing with resistance training as well as helping to boost recovery via, post workouts and for pre-workout boost, I think whey protein powder is at the forefront of sports nutrition and supplementation for a reason.

As I said earlier, there will always be controversy in this area. I, myself don’t think you should put protein supplements or any supplements before food, but I believe they do the job in helping you meet your nutritional and fitness demands. Of course there are other protein sources available from mother nature that will do the job but sometimes convenience is key. Whey protein is a useful supplement and also shown to be useful for those who suffer various chronic illnesses and conditions.

Just remember, not all whey protein powders are created equal. To reap the true benefits, be sure to opt for whey protein that is only made from natural ingredients. The fewer, the better. Avoid ingredients like aspartame, maltodextrin, aceulfame potassium and sucralose. Also, your best bet is to get a whey protein made from concentrate as it is known to provide the most glutathione (which hold the key to much of the health and longevity benefits)

Also make sure they whey is from grass fed cows not treated with growth hormones and that it is undenatured. Cold processed means the same thing basically. If you still want a low lactose whey protein that measures up to all of this, I would recommend BodyLogix All Natural Whey protein, Whey Factors natural whey protein, and MRM 100% All Natural Whey. Each of these are made with a combination of whey protein concentrate and isolate for ideal absorption that has low lactose and still bioactive so you get the benefits of glutathione from the concentrate as well.

Thank you for reading and I hope I helped out some way. So long and remember, keep it simple, keep it natural.

 

Brendan K

Vibranatural

Sources:

http://www.ncbi.nlm.nih.gov/pubmed/11205219

http://www.medicalnewstoday.com/releases/210886.php

http://www.medicalnewstoday.com/articles/263371.php

http://goo.gl/2isUdu

http://www.medicalnewstoday.com/articles/263371.php

http://goo.gl/ww2qw3

 

Review on Vega One Nutritional Shake Supplement

Alright, so this is the first review that I have done on a product through a blog, so I thought I would give it a shot. Today, I am reviewing the Vega brand All-in-one Nutritional Shake. This is what I am currently using, so it will be quite fresh.

I have been a fan of Vega products, especially the bars.

This is a whole food supplement also known as a meal replacement shake. Unlike protein powders, meal replacement shakes provide the essential vitamins and minerals in balanced proportions as well as a fine balance of quality carbohydrates, fats, and protein. They aim to provide everything that a proper meal would include.

The shake comes in four flavours: French vanilla, vanilla chai, chocolate, and berry. Chocolate has always been my favourite for every food supplement so that is what I am using.

BRIEF SUMMARY OF VEGA

Vega is a company that specializes in top grade plant-based nutrition. The co-founder, Brendan Brazier created the company out of sheer desire to find an optimal balance of nutrition that would ideally support his athletic and physical demands. As a runner, cyclist and Ironman competitor, he has been involved in the development of Vega products through experimentation to find the best quality food sources for athletic performance, recovery and overall health and longevity. He found that plant based sources resonated the best with his training regimen and that plant based nutrition could deliver the ultimate level of nutrition when practiced properly and had no compromises when you got it right.

The end result was a product that carried out an abundance of nutrients from high performance and quality food sources that make up the ingredients in the nutritional shake.

NUTRITION AND LABELLING

A very well balanced macronutrient profile which tends to be sustainable as a meal replacement and gives you energy. A respectable 16 grams of protein, 3.7g of fat and 11g of carbohydrates and 6g of fiber per 41.7g serving. Now of course the odds of you landing that exact portion size out of the hefty wide scoop is unlikely, but you still have a good idea of what you are getting and how much.

Also, at only 2 grams of sugar per serving and only 146 calories, it is very nutrient-dense and feels more like double that amount of calories. It is also very low glycemic and provides a steady release of energy that keeps you satisfied longer than most sugary snacks.

What I find intriguing about the container is the nutrition label on the lid that is widely exposed and consists of simple nutritional data comparisons. The image explains below:

 

I find that I get the most benefit (energy wise) when I have the shake on its own. The low fat content may be responsible for the instant energy access. I find that too much fat at once tends to slow you down and makes you tired. I also like to blend this shake as a smoothie. I will typically add in a banana, frozen berries and some peanut butter, dates and/or coconut oil. This is an example of what I like to do to as a post workout shake to get more sugary carbs and added fats that bump up the calories.

I do not recommend having this shake with something far less healthy. A pizza or club sandwich will just cancel out the beneficial effects that you can really feel when having the shake on its own with water or milk.

Now since the product has only plant based ingredients, using actual cows milk will be like a sin. However, If you drink cows milk, all the power to ya, but I would recommend using almond milk and maybe organic soy. Plain water is good too if you don’t mind it mixed thin.

COMPLETE PROTEIN BLEND

There is a combination of plant based protein sources that make up the protein content in the shake such as pea protein, savi seed, hemp seed, and brown rice protein. This fine combination of proteins allow for the offering of additional nutrients that are superior of their counterparts to get a vast range on nutrition from the quality protein.

A serving of this shake has 16 grams of protein. About the same as 2.7 eggs or a can of sardines.

ANTIOXIDANT BLEND

The ingredients that make up the antioxidant content are things like grapeseed extract, maqui and goji berry, mangosteen and acai berry powders. The ORAC score is rated at 1000 for a serving and contains as many antioxidants as 2.7 cups of blueberries.

OMEGA 3 BLEND

The shake also supplies a generous amount of Omega 3 fatty acids. 1.5 grams of it and just 1 gram of the Omega 6 counterpart. This is great to know since most of us far outdo a healthy balance of these Omega fatty acids when we eat many other foods, especially with refined oils that far exceed a healthy Omega 6 level.

Flaxseed and Chia seeds make up the omega 3 content. One serving provides the same amount as 2.3 servings of wild salmon.

GREENS BLEND

We all know that greens are an important addition to our diet as they provide us with alkalinity and the most bioavailable sources of nutrients. This shake provides some green shake ingredients without the dreadful greens shake taste. Chlorella, alfalfa grass, spinach leaf, broccoli floret, and kale leaf are used to represent the green party.

Overall, you get 3 servings worth of green vegetable sources in one serving!

PROBIOTICS AND DIGESTIVE ENZYMES

This is an important area to cover as it supports a healthy gut flora and digestive health. Each scoop contains a probiotic level of 1 billion CFU. For those of you who know what that means, good on ya! In another perspective though, it is the same as a cup of yogurt. Now it does depend what type of yogurt we are talking about here. I would say Greek. Vegan and plant based alternatives are used instead of dairy to keep the vegan theme alive though.

VITAMINS AND MINERALS

These are some vital components to our nutrition. They are in rather balanced proportion and aim to reach a level that mother nature can’t provide on it’s own with single ingredient foods. All B vitamins as well as others from A to K are present as well as a load of different minerals. Many of which are not present in much of our produce.

Overall you get half of your daily intake of vitamins and minerals from this very nutritious shake!

Now this profile has always been a complicated topic for me and so I am not going to go into great detail on something I don’t know much about. All I know is that it is easier to be assured that you are getting the minerals through a researched product rather than relying on our degraded soil and modern-day agriculture and farming practices.

BASE INGREDIENTS

The simple ingredients (otherwise known as non- medicinal) and that are responsible for the taste and texture are Natural Dutch cocoa powder, stevia leaf extract and xanthan gum which is a natural binder and thickener. Now for other flavours, you would have something other than cocoa powder.

It also contains gelatinized maca root (aka, Peruvian ginseng) and inulin root, which supplies the fiber. And yes, this goes for the other flavours too!

TASTE

Considering all of the nutrients, it does not taste like a multivitamin, but rather, enjoyable. I would recommend getting a flavoured version as opposed to the unflavoured unless you just plan on mixing it all the time with sugary fruits and other natural sources of sweetness.

I have always liked the bars they have too. They are very delicious and quite dense, unlike some nutritional bars that are gone in 3 bites. The shakes are very similar but a little less sweet without the added natural sugary ingredients. If you are used to milk shakes and other treats from McDonalds or Dairy Queen, you may have a harder time satisfying your taste buds. However, what you normally eat will determine how you taste certain foods or drinks over time. If you eat natural and healthy foods, you will more likely be fond of the taste as opposed to someone used to processed foods and maybe also smokes cigarettes.

This shake is more for the focus of health and vibrancy, not so much the pleasure of a treat, but you just may fall in love with it like I have.

WORTHWHILE THE EXPENSE

The Vega one shake is generally priced at $69.99 CAD, which may sound expensive, but you also get 21 full servings out of the 876g container, which includes all of the essential vitamins and minerals in one complete meal. Basically that is $3.30 for each serving. That sure beats a typical Subway sandwich.

You get half of your daily suggested intake of vitamins and minerals, which is comforting to know. You are also getting more than a protein shake (less protein though) and it only costs 5 dollars more than the Vega Protein shake.

To compare to your grocery bill each month, it is really a small dent expense wise, but an effective substitute to a meal. You may even save money if you decide to opt for the shake over additional food as well as time to prepare.

For this reason, I believe the Vega One shake is an excellent meal replacement option. It is simple and very traveller-friendly or for those on the go. I use it nearly every day and take it with me to work. It’s an excellent source of filling nutrition and gives me energy without the compromises of caffeine.

I would recommend getting it on sale though like I do. You can find a good deal on the Vega One shake here: http://amzn.to/1iWh7PQ. There are different flavours to choose from and you get free shipping on orders over $35 within the U.S.

Also, I would like to point out that the container is made from 100% post-consumer recycled plastic, which makes the product even green on the outside. This is good to know that we are reducing waste! 

So that is it for my review on the Vega One Nutritional Shake. If you are taking any other nutritional shakes of similarity, I would love to hear your feedback on them as well as what you think of the Vega One shake if you have already tried it before.

Thank you for reading!

Brendan Kearney

PS: For more information, visit www.vibranatural.com or find us on twitter at https://www.twitter.com/vibranatural1 and facebook at https://www.facebook.com/vibranaturalfit