#supplementawareness

turn it around. read the label.

not just the macros — the full list. look for digestive enzymes (your gut will thank you). check if the carbohydrate source is complex or just cheap sugar. see if there's any mention of lab-testing or third-party verification.

the supplement industry is enormous and not all of it is trustworthy. a product that looks premium on the outside can be hiding a lot of filler and not much substance.

you're putting this in your body every day. it deserves the same scrutiny you'd give anything else you consume regularly.

Whey Safe of Dangerous? 

There are a lot of concerns being raised recently with whey protein supplements; there are valid reasons for concern. Whey is essentially isolated milk protein; cows are given antibiotics and hormones in modern farming practices. I don’t really think that’s a secret to most people, however, what may be elusive to people who are aware of this is that you actually don’t have to be concerned about whey- at least not from these factors. Whey is tested so that antibiotics are not present, and the growth hormones are in extremely low concentrations because they are transported by fat cells- and does not have an affinity to bind protein. Obviously you may be concerned about even low concentrations of hormones, however, the hormones present whey are structurally different from those in humans and essentially do not have an effect within the human body.

Are they safe? The answer is a little more convoluted, unfortunately. The final word is essentially that it is likely safe for most adults when used as recommended. However, there are many potential side effects that can be attributed to the use of whey protein.

Caution is advised for people with diabetes or low blood sugar levels because whey protein may alter blood sugar levels.

Caution is advised in people with bleeding disorders or in those taking blood thinners,, as whey protein may increase the risk of bleeding.

Whey protein may also interfere with the way the body processes certain drugs using a specific liver enzyme that is also responsible for metabolizing many toxins, including alcohol and acetaminophen.

Caution is advised in people with low blood pressure/hypotension, as whey may lower blood pressure.

Caution is advised for people with stomach or intestine disorders.

Avoid using whey protein long-term and in excessive amounts- 6 month duration is the suggested time period to use whey.

It is important to be aware of this when drinking, as someone who uses whey, especially extensively, may have a lower tolerance to alcohol- from a toxicity standpoint; less available enzyme for metabolizing alcohol.

Vegan Protein

For those of us who are interested in reducing or eliminating our intake of animal products in our diet, the tricky part has always been figuring out how to get enough protein from plants. Whole-food plant proteins are healthy, but getting enough for intense physical training will probably come along with some unfavourable digestive effects (gas and bloating). Plant-based supplemental proteins can definitely help mitigate these issues, but which protein source is best? Soy is a common choice because it is extremely cost-efficient, however, soy isolate has the potential to disrupt the balance of sex hormones and is one of the most commonly genetically modified crops on the planet... 

So, what’s good and why? I’m so glad you asked:

RICE: a team of researchers from University of Tampa concluded that rice should effectively be able to replace whey as a protein isolate. In their study, two different groups of male athletes took the same amount of whey and rice protein- one per group. In higher doses (48g), rice protein is comparably effective to whey protein in increasing lean body mass, strength, and power. Most significant is the fact that whey protein is fast-digesting protein, whereas rice protein digests slightly slower and more consistently, and is hypoallergenic, as well as fat, sugar, and sodium-free. 

PEA: a common criticism of rice protein is that it is low in the amino acid lysine- important for human growth and bone health. Pea protein is rich in lysine and a number of other amino acids such as arginine and glutamic acid; both lend support during intense physical exertion and recovery. Pea protein also offers an impressive amount of crucial branched-chain amino acids isoleucine, leucine, and valine, which have been shown to contribute to muscle protein synthesis and support recovery from exercise.