08/26/08

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Recent Questions:

So, what about Beef? And, for that matter, what about Pork?

I saw a new ad for XYZ Super-Mega Producto Supplement. Is it any good?

I try to get needed protein from supplements, but they give me gas! What's up? I know I should have them.

I try to get needed protein from supplements, but they give me gas! What's up? I know I should have them.

If you are diligent type and go to a gym or to a personal trainer, it is more likely than not that they will recommend added protein in the form of supplement shakes. An active athlete does need additional protein and immediately after workouts is an ideal time. The problem is typically not the protein, but the junk in the product. Gut gas is caused by indigestible sugars which are broken down by gut bacteria rather than metabolized and burned. The by-product is gas and, if enough is present, diarrhea. This is an indication, (no, too subtle...) a GIANT RED FLAG of a junk supplement. The most common culprits for gas are insufficient removal of the milk sugar, lactose and soy proteins, which contain many complex indigestible sugars. Let me state your goals and the solution. For more, see the sections on this sight that address Protein,  Exercise supplementation and  Post-Exercise Eating.

Your goals post-workout are to take advantage of the heightened metabolism and repair processes in the body that are soaking up nutrients like a sponge, the bolstering of immune system function which is weakened during the workouts and the quenching of free-radicals generated during high intensity work. There are many recommendations post workout, but fundamental is the inclusion of simple carbohydrates, a small amount of fructose and, I am absolutely convinced, a high quality whey protein.

High quality means milk protein that has had all the lactose and casein removed without heating. Heating clumps up the casein allowing it to be filtered. You want cool microfiltered whey that is as intact as possible. This is difficult and costly, however, the cost/benefit ratio is far superior to wasting money on junk tubs. The added benefits of whey include critical amino acids that are needed for repair and immunity and added lactoferrin, a protein fraction that has a myriad of benefits too numerous to mention here. See the links above and an extended discussion by Will Brink, a man that has devoted a great deal of time studying whey (See LEF Summary Article, the Whey it is and Whey for Weight Loss.) and other Summary Readings on Whey  at my mirror Health Website that includes articles by Dr. Buonos, a primary researcher on whey and immunity.

As a supplement to a meal or a meal replacement, again, make whey a part of your supplement. Use a protein supplement only after assessing your protein needs and having decided that it is needed. See the links on this site to assess protein need, which is often overstated. There is protein for athlete replacement and building and protein as a calorie ballast to reduce carbohydrates in the diet. That topic is not addressed here, but more information can be obtained at www.drjez.com/health . However, if you have decided to include protein as a supplement, choose a high quality supplier that provides a broader spectrum mix that contains whey, casein and possibly egg protein. I am not a fan of soy for men, but a high quality source for women is okay. BUT, watch for sugars! IT is the sugars that cause the gas!!!

A supplement that I've had success with has been from Optimum Nutrition, called "Pro Complex", The original Met-Rx Metamyosin blend and the Labrada blends. None of these have ever caused me any distress and are good blends for general use.  They are also low sugar, which is something to watch for.

I saw a new ad for XYZ Super-Mega Producto Supplement. Is it any good?

They are everywhere! Ads, infomercials and TV and Radio programs disguised as talk shows or documentaries. They all l want to sell you something. The obvious question is, is the product any good? In some cases, yes, in many cases, no and in almost all cases, yes but overpriced. Think, first of the cost of producing a half-hour long TV spot and wonder who pays the cost. You guessed it, the consumer in the price of the advertised item. Bowflex^Tm, for example, is an excellent product, but the cost for the item is through the roof because their budget for advertising is through the roof. BUT, IT WORKS! They make LOTS of money. If you want a Bowflex, check the classified ads, or better, see ebay and see the real going rate!

For supplements, it is difficult, but it is essential that you do the research. The whole point of the DHSEA congressional act is to make herbal remedies available freely to the public. This comes with the responsibility of learning what they are and how they are to be used. There are resources. In particular, there are the following:

National Institute of Health Database for Supplements

Consumerlab.com

The first is from the National Institute of Science and the second is an independent testing lab.  Finally, there is Medline, however researching this may be difficult technically.

Before you go there or even consider a supplement, know this about the quality supplements:

• Good supplements give specific quantities instead of a "proprietary" mix, a pseudonym for "trust us, the people who want to sell it to you."

• Many have their products tested independently and provide assay results.

• Products containing extracts are standardized for a given amount of a desired product.

   And what about the things to watch for?

• Look for testimonial evidence by users. Ignore these. I remember a Candid Camera episode where a terrible tasting drink was given to several volunteers after which they were interviewed. Most all spoke positively about the vitriolic substance when on TV. And they weren't paid!

• Look for ravings about the health/vitality/longevity or whatever benefits of a substance that is NOT their product, only purported to be IN their product.

• Watch for "Doctors" that back a product. These are often people in a group that are interested in profits, not your health.

Here is an example: I was asked to attend a seminar (i.e. sales pitch) about a mixture called "Juice Plus" I asked several questions in the talk, none of which were answered as the person selling was only part of the pyramid scheme to sell it. I went on to send a letter asking for information. After letters, emails and a phone call, I ultimately received no response. Here is my letter to the representative. Use it to see what I and what you should look for in evaluating a supplement.

Here is an example of a poor nutrient list followed by a correct nutrient list. Note the comprehensive list. Many of these items, such as Fatty Acids, Calcium, RNA/DNA Acids, Protein, aminoglycans and others are only effective in GRAM amounts. The entire capsule is 1/2 gram. How much could it supply of these?

  There is much to watch out for, however, it is YOUR responsibility to find out. If you do not, then you allow others to decide what is best for you, whether you like it or not. Keep asking, keep looking.

So, what about Beef? And, for that matter, what about Pork?

Recents ads about Beef have made the claim that a 3-oz portion has only about 1 gram more fat than chicken. It also is a rich source of Zinc, Iron, B₁₂, and more.  Correct?

Yes! BUT!  This is predicated on the fact that one:

• Chooses lean cuts, with separable fat, trimmed to 0 inches. (i.e. eye of round)
• Keeps portion sizes to 3 oz.
• Cooks with no added fat, such as roasting.

 When kept steady, beef is an excellent source of readily available nutrients. It has the most absorbable iron, has creatine and good minerals. Compare these charts for chicken, beef and pork tenderloin obtained from the USDA database!

Just be aware that all meats that are not organically grown are subjected to injectible substances that include antibiotics and hormones. I am wary of these and keep an eye out, however, I have reached no definite conclusions. If you err on the side of caution, then by all means, go organic. It's best for the environment and your health.

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This site was last updated 07/16/08