By now, you’re familiar with my stance on supplements. The query of whether to use protein powder continually comes up, however. The most recent example occurred in my own home!
My 14 year old, Chase, came up to me the other day and asked for protein powder. I looked at him, paused, and took a deep breath before asking why. He explained he needed it after his off-season football practices and workouts, at his coach’s suggestion.
In this case, my answer was the simple. “Chase, your best protein source will always be real, whole food. You’re a carnivore [the kid loves to eat meat] and we have a ton of food in the fridge. What can you eat cold? Salmon? Tuna?”
This did not go over well. He looked at me with disgust in his eyes – he is not a fan of fish.
“I’ll get you protein powder if that’s what you really want, but I don’t think you’ll like it. Drinking watered down whey, soy or egg protein powder isn’t the most pleasant experience, overall. Plus, those powders are generally loaded with artificial sweeteners and ingredients unrecognizable to us.”
Post conversation, I did some research to make sure my data was accurate. One of the most positively reviewed is 100% Whey Gold, by Optimum Nutrition. Optimum Nutrition? That sounds healthy!
Sure enough, this protein contains Acesulfame Potassium, an artificial sweetener containing methylene chloride, a known carcinogen.
Of course, this isn’t the only protein supplement on the market. There are thousands and they have a broad range of crappy ingredients. Almost all protein powders are going to contain some type of sugars or sweeteners. They’re next to impossible to consume otherwise. Additionally, because the proteins have been separated into an easy to digest form, the body breaks them down very quickly. This can lead to an insulin spike even without added sugar.
Chase cut back to the heart of the problem. “Well, I still need protein for after my workouts.”
“What if I make you some beef patties and throw them in bags? You can take them to school and eat them post workouts.”
Chase: “All right, I’ll try it.”
I must admit, I was holding back a powerful smile and playing it cool. Every father loves when a suggestion lands, even if his son is reluctant. Chase went to sleep and I grabbed my grass fed, organic ground beef out of the fridge. I heated up some butter and coconut oil in my pan, seasoned the meat with garlic powder, salt and pepper and produced 4 medium rare patties.
Full disclosure, I devoured one. It was perfectly juicy while hot, but will still be palatable cold after Chase’s training session.
For Chase, a single portion translates to 21 grams of protein (roughly the same as a serving of protein powder). Additionally, he’ll be ingesting nutrients crucial to his development. From whfoods.com:
A recent study of children and teens in the U.S. has shown that individuals in these age groups depend on their intake of beef for the following key nutrients and in the following amounts.
- Vitamin B12: beef provides 14-21% of this B vitamin to U.S. children and teenagers
- Zinc: 13-19% of this mineral is provided by beef to these age groups
- Vitamin B3: U.S. children and teens receive 6-10% of their vitamin B3 from beef
- Vitamin B6: 5-8% of this vitamin is provided by beef to these age groups
- Iron: up to 8% of dietary iron is provided to these age groups by beef
In 2014, teenagers are involved in more and more activities, and between rushing from school to practice, many parents find the idea of an easy to prepare shake appealing. Beyond convenience, it can be difficult to contradict the coach of a young man or woman. The benefits of real food make taking a stand worth it. Sit down and chat with your kids and find something they can eat on the go. They’ll be healthier and happier for it.
John says
Dear Gabe,
So that’s your stance on Protein powders. My question is sort of the opposite of how you get around making it at home. If you want a quick fix and you’re out, what about these smoothie joints? Robeks, Jamba Juice? It all seems like a sugar shake? Do you have suggestions as to what to order at these places and not get a healthy looking drink that really isn’t healthy?
John in Studio City, Ca
Gabe Kapler says
John,
Great question. I’ll write a post about this. It’s a question I’m getting pretty frequently.
Kap
Colt says
One thing I have not been able to kick has been my ON cassein shake before bed. What do u suggest as meal before bed?
Gabe Kapler says
Colt,
What’s happening, brother? To help answer this question, I need to understand your goals? What are you trying to accomplish?
Kap
Colt says
my goals are to maintain my current build and strength levels I am 6’1 204 age 39 strength is bench 315 squat 405 dl 505.
Gabe Kapler says
Colt,
You looking for a full meal suggestion, or something to curb hunger?
Kap
Phillips says
Kap- is muscle milk bad? I grab them sometimes at a gas station after a workout
Gabe Kapler says
Hey, brother.
It’s not about bad or good. It’s about making the best choice you can make. Is Muscle Milk better than a diet coke? Probably. Is it better than an apple and a chicken leg? Probably not. It takes some practice, but I suggest that if you need a protein source, start cooking ahead of time and bringing individual servings of meat with you so that you’re not dependent on buying gas station food. Check out the Muscle Milk label. How many ingredients can you define?
http://www.musclemilk.com/products/powders/genuine
Hope that helps,
Kap
Steve says
Gabe I am big fan of yours because of your days in MLB, your blog on exercise and nutrition and the fact you are a fellow member of the 12 tribes. I was actually about to inquire with you about protein powders so your latest entry is timely for me. My wife and I are raising three kids and we are very conscious about eating organic, and trying to make sure a big portion of the foods we eat are whole foods. It is so confusing these days though to figure out what is a real right choice. Because of the latest trend about not eating red meat (http://wordpress.vermontlaw.edu/environmentalhealth/2013/02/09/is-animal-protein-a-carcinogen/) I am more inclined to go with a plant based protein powder than red meat. as a protein source. Based on this article do you feel any differently ?
Stephanie St Amour (@sstamour) says
You might find this article worth reading: http://www.westonaprice.org/vegetarianism-and-plant-foods/the-china-study-myth (key line: “This means that animal protein doesn’t have some mystical ability to spur cancer by mere virtue of its origin in a sentient creature—just that a full spectrum of amino acids provide the right building blocks for growth, whether it be of malignant cells or healthy ones.”)
Nate says
Where do you buy your meat to ensure it is grass- fed and not full of steroids?
Anyone who knows please respond.
Thanks,
Nate
Gabe Kapler says
Trader Joe’s has some good options, Nate.
Mike says
Gabe, as always – great stuff. Any input on the actual amount of protein to consume when trying to increase lean muscle mass. Many scientific studies claim 1g per lb – considering this, this is one of the main reasons people use powders in general… costs and amounts. I would guess in your playing days you were consuming over 200g yourself – trying to maintain strength through the season; difficult to do on a budget or if you can not meal prep.
Smith Machine Guyer says
Would also like an article/response on this. I feel like some of the 1g per 1 lb bro science is a bit much, but maybe I’m wrong?
John says
Kap,
Have you looked into whey protein iso? http://www.bodybuilding.com/store/dymatize/iso-100.html
Cole T. says
I enjoyed the article but would like to hear more on the butter and coconut oil choices. Why do you consider those the best choices? I’m a big fan of both and certainly agree that they would make a great tasting burger.
Chris says
Dig deeper, he’s covered a lot already…
https://kaplifestyle.com/2014/02/coconut-oil-saturated-fat/
Gabe Kapler says
Thanks, Chris. And thank you, Cole for your interest.
Cole T says
Thanks for the link but I am familiar with the benefits of coconut oil, I was more interested in the butter and coconut oil combo, it seemed a little much.
Alex says
Nate, Whole Foods Market has a great selection of grass fed beef. Very delicious.
Alex
RyRy says
Yo Kap. Have you ever checked out Designs for Health or Thorne protein powders?
Harrison says
So I have posted this article on Facebook and a lot of my friends have been arguing against your opinion and state that whey is actually more beneficial for you than chicken beef. They have this video to share as well. I am having a hard time believing you or them! help! I still think your option is ideal, but I am confused now.
https://www.youtube.com/watch?v=DlqOASCqgLo
Kevin says
Gabe, you looked at the wrong ON whey protein. I use ON Natural which doesnt have those ingrediants and just has a touch of splenda added.