SHAKE IT UP!

HOW DOES YOUR PROTEIN POWDER MEASURE UP?

For the last few years, shakes and smoothies have become one of the main go-to meal items. Those that don't like to sit down and eat breakfast find taking a smoothie to go saves time and still allows them to get in some decent nutrition to start their day. Heading to the gym after work, a shake or smoothie will give your body the fuel it needs to protect muscle mass and allow the body to burn off the fat rather than the opposite that occurs when working out well past your last meal. But how do we know what to ask for when ordering a shake or smoothie to go, or what to look for when shopping for a protein powder to take home? Here are eight tips on what to avoid and what to look for when sourcing your protein. Let's take a look at some things to avoid when reading those labels.

1. Remember that not all protein sources are created equally. Soy, for example, tends to be at the bottom of the pack in terms of quality. It's fairly cheap to source and process, therefore buying it in a tub is going to be cheaper than some of the other options out there. Soy also causes bloating and digestive discomfort in some people as well. And of course there's always the concern associated with soy regarding the effects of consuming too much estrogen. So, all in all it's just best to avoid it.

2. Artificial sweeteners are another nasty to watch for. Labelling can even be misleading in this area surrounding sweeteners as I've seen something like “Sweetened with Stevia” clearly displayed on the front of the container, but when I turned over the container and read the ingredients, I have found things like aspartame, sucralose, xylitol, sorbitol and the like. Oh sure, I found stevia in there, but way down the list. And if you know anything about reading labels, the farther down the list they appear, the smaller the quantity there is of it in the item.

3. Gluten is another ingredient that you may not expect to find in your protein powder but may be lurking in the depths of the bag. Some protein sources that have a bland flavour often times will have flavour additives that contain gluten.

4. Flavours and colours should also be avoided as they are seldom, if ever, derived from real, unadulterated food sources.

So, now that we know what to avoid, let's dive into what we should be looking for when choosing a protein source.

1. Whey and micellar casein are the best proteins for fuelling and protecting muscle and keeping you satisfied afterwards, often up to three hours. If you can find these two combined in one product, you have hit the jackpot. Whey on its own fills you up right away and takes the edge of hunger off. Sometimes however when taken on its own, hunger often returns too soon. Micellar casein has a slower digestion rate, allowing the body to remain satiated much longer.

2. Look for the short list of ingredients. It doesn't take more than a handful of ingredients to make a quality protein shake. If you've got to google the ingredients, best to put it back on the shelf.

3. Check the balance. Most of us who follow along with the column regularly know that PFC balance is what we are trying to achieve. What most people don't realize is that some shakes are created to be a complete meal in an of itself without adding anything to it. These are more correctly referred to as meal replacement shakes. Check the nutritional label and if you are using a shake where the number of grams of protein is close to or within five grams of the number of carbohydrates, then you are likely using a meal replacement shake. These are meant to be consumed “as-is” and without any added fruit or veg carbs. Add-ins will alter the balance of that shake and create a spike in blood sugar, resulting in some storing of fat. Definitely something no one wants. If your label indicates that the protein amount is significantly higher than the carbohydrates, say eight grams or more, and it contains a fat component, then you have the flexibility to make it your own. Adding in a small amount of fruit or veg will simply bring it up to balance with the protein and no spike in sugars will occur. Leaving and consuming as is also works because there are still all three components – protein, fat and carbs.

4. Taste, believe it or not, I consider to be very important. There are very few people who will use a product long term if they don't enjoy it just because it's healthy for them. Sample it mixed up with water and ice at first and if you like it then you have a winner. Because if you like it plain, then you can take it with you on the go, shake it up in your water bottle on those days when you don't have time to make a lunch and know you're going to enjoy it.

Now that you know what to look for and what to avoid, do check the labels on your current bag or tub of protein and see how it measures up. Because really, there's no point in spending money on something that's not the quality you thought, and won't deliver the results you'd expected.

Here's to your health, 

Tania Gustafson, Master Nutrition Coach (IBNFC)

**Still a few spots left in the Summer Shape Up Challenge beginning June 5 in Kelowna. For more info and to register call 250.870.8719 or go online to www.fuelignitethrive.com