6 Reasons You Should Stop Using Protein Powder

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stop using protein powderI’ve been wanting to write this article for the longest time. Protein powder use has been ingrained in my brain for my entire fitness life. Protein, protein, protein – you can’t reach your goals without it…or so I thought.

Up until about 3 months ago, I used protein powder on a daily basis to supplement my intake. It worked in the sense that I hit my protein requirement goals, but using it went against everything I believed in nutrition wise. The following are 6 reasons why I decided to give up using protein powder, and why you should consider it too.

Protein Powder is Processed

This was the main reason I decided to give it up. I’m a firm believer that processed food is the primary cause of bad health in this world, and as much as I’d hate to admit it, protein powder is a processed food. More importantly though, it’s a refined food.

That means you are taking a whole food and purifying it down to just the parts you want. That also means you are leaving out many of the essential parts of the food that are beneficial to your health. In addition, most of the powder on the market is packed with artificial sweeteners and fillers.

Here are 10 dangerous food additives you should avoid.

It Spikes Insulin Levels

I was a user of whey protein, which comes from dairy. Whey is a quick digesting protein, and I used it for this property. It was used in my post-workout shake to jump start recovery and protein synthesis. I also used it in other foods to fortify its protein content.

I always knew this to be true, but I remained in denial – whey protein can quickly raise blood sugar and insulin levels, leaving you feeling like you just ingested sugar. I was always hungry shortly after a meal containing whey protein, and I believe it’s because the powder caused wild swings in blood sugar levels. Losing weight is about managing insulin levels, and protein powder didn’t help.

Here are 10 ways to keep your insulin levels under control for better fat loss.

It Lacks Nutrients

This goes along with the fact that it’s processed. When you refine a product you leave behind much of the nutrition. Not only that, but we are still learning about nutrition, and I have a feeling that we are going to discover more about our food and about how all the parts of the food work together in harmony to assimilate its vitamins and minerals.

In the meantime, whole foods will always beat protein powder when it comes to providing a broad range of nutrients. We have to remember that being fit and healthy isn’t just about the macronutrients (protein, fat, carbs), it’s about the micronutrients (vitmains, minerals, antioxidants, etc) too.

I Don’t Need It to Reach My Goals

Coming from a bodybuilding background, I had it ingrained in my head that if I didn’t get 1 gram per pound of body weight in protein, I would be sacrificing muscle gains. Well, after removing protein powder from my diet, I experimented with this myself doing my own body fat and lean body mass measurements.

I ate between .8-1 gram per pound of LEAN body mass. This didn’t affect me negatively in any way, and in fact, I felt healthier as a result. I’m a firm believer that you shouldn’t sacrifice your health for fitness, and protein powder went against that belief.

It’s an Unneeded Expense

I actually spent a lot less than many people do on protein powder. I would buy it in bulk (10lbs), and the price for whey isolate was under $10/lb. Compare that to some other people that are spending $100-$200/month on protein supplementation, and it was a bargain.

However, it still wasn’t cheap, and the extra expense was unneeded. That extra money is going towards having fun or improving the quality of my nutrition by adding more veggies to my diet. Needless to say, the extra money in my pocket makes me happy.

Here are 100 healthy foods that I’d much rather put my money towards.

People Were Building Quality Muscle Long Before Protein Powder

Protein powder wasn’t always as popular as it is today. In fact, many bodybuilders of old never used the stuff because it wasn’t even available. They were still able to build great physiques. Steak and eggs, and meat and potatoes were staples in their diets. Those meals provided them with protein, healthy fats, low-glycemic carbs, and nutrients needed to build all the muscle they wanted.

For people that are looking to push their physiques well beyond genetic limitations, protein powder may have its place, but for the average person looking to be healthy, fit, and build a great physique, protein powder may be doing more harm than good. What do you think?

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About Tony Schober

Healthy living curator, blogger, foodie, certified personal trainer, husband, & step-dad to 3. Founder of Coach Calorie. Hates scales.

  • http://www.coachcalorie.com/ Coach Calorie

    Hi Michelle, BCAAs are an even more refined version of protein powder, so I don’t use them.

  • http://www.coachcalorie.com/ Coach Calorie

    Have a whole food meal that contains carbohydrates and protein. Chicken and rice. Meat and potatoes, etc. I have no problem meeting my requirements eating whole foods.

  • http://www.coachcalorie.com/ Coach Calorie

    Hi Jerrilynn, since you copied and pasted your Facebook comment here, I will do the same with my response ;)

    the spike in insulin levels has nothing to do with lactose. The spike comes from the rapid digestion of whey. Protein has an effect on insulin levels and blood sugar too, and the rapid digestion of whey affects them.

    In addition, the amount of nutrients in a food is always relevant. 100 calories from protein powder and 100 calories from lean meat are completely different. One is processed and void of nutrients, while the other is packed with them.

    Last, the fact that we are less active these days is an argument against additional protein supplementation. Why would you need more protein when you’re less active?

    Thanks for reading the article. No protein powder isn’t for everyone. Like I said, I used it religiously for the last 15 years, but now that I’ve quit, I won’t be going back.

  • http://www.coachcalorie.com/ Coach Calorie

    Good to hear Maranda, and glad you found the cause of your acne!

  • http://www.coachcalorie.com/ Coach Calorie

    Hi Leanne, yes, I consider those MLM powder to be what I’m talking about.

  • http://www.coachcalorie.com/ Coach Calorie

    Is it the whole hemp plant, or is it refined? How is it processed from whole food to powder?

  • jgirl57

    Hi Coach thank you so much for this artical, I have been using the whey protein for a long time myself, What do you suggest to substitute the drinks with because I find that really fills me up after my work outs and I get really hungry afterwards..I’m kinda addicted to it LOL

    • http://www.coachcalorie.com/ Coach Calorie

      Simply substitute the drinks for whole foods. Eat like you would eat at any other time of the day. The possibilities are endless, really.

  • Ols

    Finally! I’m so tired of everyone acting like weight loss is impossible without protein powder! I can’t see why it is such a large part in peoples’ diets. If I ask about it in a group, they act like I’m a troublemaker.

    • http://www.coachcalorie.com/ Coach Calorie

      Yes, unfortunately protein powder is one of those topics that makes people feel under attack. If you question it, it’s like you’re questioning their personal beliefs.

      Like I said, I was in denial for 15 years, but now that I’ve stopped using it, I see no reason to go back.

  • http://www.facebook.com/jennifer.a.holtmann Jennifer Ann Blankenheim Holtm

    What do you think of Shakeology?

    • http://www.coachcalorie.com/ Coach Calorie

      I feel the same about all powers Jennifer. Whole foods for a healthy body, and you can’t go wrong.

  • http://www.coachcalorie.com/ Coach Calorie

    No one is blaming the food industry, Michael. However, processed foods are a (if not the leading cause) of health issues in this world.

    Now, would you agree that whole foods are healthier and more nutritious than powders?

    Really, that is what it all boils down to for me.

    • http://www.facebook.com/michael.petyak Michael Petyak

      Yes, that’s why I first stated that protein powder isn’t necessary if a person is able to take in sufficient protein through whole foods. However, I don’t agree with labeling protein powder as “bad”.

      • http://www.coachcalorie.com/ Coach Calorie

        I’m not saying it’s bad for you, just saying it’s not as good, and if I’m looking to optimize my health and fitness, I’m going to put the best of anything into my body – whole foods.

        Thanks for sharing your thoughts.

  • http://www.facebook.com/julie.g.alvarado Julie G. Alvarado

    Beachbody claims that shakeology is the healthiest meal of the day, it’s a powder and it supposed to have a lot of nutrients in one glass, I spend roughly 120 dollars for a month supply. Is it a waste of money also?

    • http://www.coachcalorie.com/ Coach Calorie

      Hi Julie, it’s no surprise they would claim that. It’s only natural to promote your own product. Look at the ingredients on the label, and you will see that it is heavily fortified. A vitamin pill is not the same as getting the nutrients from whole foods.

      As to whether that’s a waste of money, only you can answer that. I made my decision and gave you the reasons why. You’ll have to decide for yourself. But $120/month can sure buy a lot of healthy and nutrient packed whole foods.

    • Heather Dudley

      The real problem with Beachbody (and other high-dollar supplements) is that they don’t provide ANY metabolic advantage, and honestly? You can get the same thing cheaper elsewhere. And ultimately weight loss comes down to this: Is this something I can do for the *rest of my life*? What will I learn from this? Shakes and such don’t teach you how to handle real food, and the ultimate cause of your weight gain. They just provide a mindless way to cut calories in the long run.

  • http://www.coachcalorie.com/ Coach Calorie

    Hard boiled eggs are good. Stay away from the carton eggs whites. They are heavily processed. Look at the ingredients.

    The rest of the foods you listed look good.

    • icy

      yeah, I just checked my label. 100% liquid egg whites – sounds scary ;-)

  • http://evelynparham.com/ Evelyn

    Hey Coach,

    I was contemplating on buying some hemp seed/rice protein powder, but for some reason I have not done it. I too believe that the best way to get what you need is via whole foods. I’m glad you shared your views, and I find this post very helpful. It actually confirms what I have thought all along.

    Take care,

    Evelyn P.

    • http://www.coachcalorie.com/ Coach Calorie

      Thanks Evelyn. I still have half a bag of whey protein sitting in my pantry. Not sure what to do with it ;)

  • http://www.coachcalorie.com/ Coach Calorie

    Hi Krys, do you have a link to the product? I’d like to take a look at it.

  • http://www.facebook.com/chris.bulloch1 Christine Bulloch

    What are your thoughts on ViSalus and Shakeology?

    • http://www.coachcalorie.com/ Coach Calorie

      They are no different than other powders when it comes to my 6 reasons listed in the article. They are heavily marketed and sold by many, which means people will be passionate about them and defend them to the death.

  • http://www.coachcalorie.com/ Coach Calorie

    I checked it out. The ingredients say 100% certified organic hemp protein, which means they stripped the protein content from the hemp plant. If it were 100% organic hemp, I would think differently. But if that were the case, it wouldn’t really be protein powder – it would be food.

    • Krys

      I did read that on this particular brand, but the container says whole food, it contains 8 grams of fiber, 9 grams of carbs, iron, potassium etc. Yeah, maybe I won’t bother with it anymore. I don’t use it a whole lot, I pretty much just add a couple of scoops to a batch of almond/date balls that I’ll bring as a post workout snack if I know I won’t be coming straight home. I think I’ll just buy more hemp hearts and use those instead. I bought this brand because i couldn’t find the raw one I usually get (which I’m positive lists in the ingredients, ground whole organic hemp seeds). I wish I could remember the brand…..

  • http://www.coachcalorie.com/ Coach Calorie

    Joe, you can check out our about page – http://www.coachcalorie.com/about/

    Also, I did not state to eat lots of meat and eggs, although there is nothing wrong with these foods.

  • http://www.coachcalorie.com/ Coach Calorie

    Hi Annie, I feel better mentally now that I think I’m doing everything possible to be healthy and fit. I also feel better physically, as I have a slight dairy intolerance. Plus, the whey was causes issues with my blood sugar levels.

    Plenty of other foods have protein too. Beans, lentils, dairy, whole grains, etc…

  • http://www.coachcalorie.com/ Coach Calorie

    Hey Matt, I think you’re right to eat variety and to listen to your body. I try not to think too much about it anymore. Just eat whole foods, be active, and live your life.

  • http://www.coachcalorie.com/ Coach Calorie

    Is there added sugar? Or is it just cocoa powder added to milk?

    • mk

      no added sugar.

      • http://www.coachcalorie.com/ Coach Calorie

        If it’s just milk and cocoa powder, I don’t see a problem with it.

  • http://www.coachcalorie.com/ Coach Calorie

    NT, I’m sorry you made the purchase, but you’ll be fine finishing it off. This isn’t a life or death decision.

    Fitness is a journey, and if you aren’t will to change with knowledge, you will never grow.

    I debated writing this article for the longest time, as I actually make good money recommending the powder I use. This article essentially cuts off the hand that feeds me. But I don’t care. Being honest and up front about my decisions is more important.

    I have already started going back into the archives to edit old posts, but with over 400 articles, it will take time. In the meantime, feel good knowing that you are using a powder that is additive free and one of the best for your health.

  • http://www.coachcalorie.com/ Coach Calorie

    The protein comes from the following. Note that this is not all that I eat at each meal. All meals have veggies too:

    Breakfast: Eggs
    Meal 2: Chicken
    Meal 3: Beef and beans
    Meal 4: Meat at dinner
    Meal 5: Greek yogurt

    Plus some from the “extras” like mixed nuts, peanut butter, whole grains, fruits, and veggies.

  • http://twitter.com/SaroyMiri Mirisa

    Thanks Coach, I think in our fitness/diet journey it’s important to be open minded and realize what will be beneficial in the longrun for our health. As we learn more we have the ability to make better decisions. I agree with your perspective and at the end of the day always thought protein powder, while it gives you the right amount of protein, there’s other alternatives/sources of protein that comes with a positive nutritional value. I always thought it was too sugary so I only drank it some times otherwise i’d eat a protein packed meal. I’m all for whole food over processed any day! Thanks again!

  • Matt Jones

    I have to admit I still do take in some protein powder, it even has BCAA in it, mostly post workout which is the least damaging time to take it I think, but perhaps not great long term. However I am far removed from my previous protein abundance. I am trying to move from all processed foods, I agree that protein powders are processed/refined, and no matter what you add in to supplement the nutrition there are still things we probably have not properly identified that are not added back in.

    I used to eat probably 50-60% protein, not intentionally but just because for example I choose low fat meats like chicken over pork – and I ate a lot of it. This last go around for me with diet I have started to eat more fat, I have a theory that what you eat the most of your body will adapt to burn that as fuel the best. Eating huge amounts of protein will most likely make your body want to burn protein preferentially (at least more preferential then non high protein consumers), I have decided to try to move this to fat. Fat is plentiful, steady, and a great energy source (protein is fairly difficult compared to fat to burn as fuel), plus I am trying to burn fat off my body so why not get my body primed for burning it?

    I am not tracking macros but again I am choosing fattier meats as well as adding in things like coconut oil, avocado, and fatty fish. I think ideally I would like to see 60% fat/20% protein and carb, however I am not going to force myself with a percentage just use that as a rough goal. I am moving towards ultimately to listening to my body, I believe not eating processed crap and also intermittent fasting has helped me regain my hormonal control over foods – I can listen to my signals now and try to eat what its telling me (which is whole foods, whereas before it would scream for processed junk due to chemical addictions), however I will keep protein powder around for a little while longer (mainly because I paid for it and I want more of a baseline for before/after comparision).

    Thanks for expanding my thoughts on the powder though, I was/am leaning that way already and this helps me progress down that trek further.

  • http://www.coachcalorie.com/ Coach Calorie

    I understand NT. You really need to build a relationship with someone before you can trust their opinion. Thanks for understanding. I do have everyone’s best interests at heart.

  • http://www.coachcalorie.com/ Coach Calorie

    Hi Serena, it sounds like we share the same nutrition philosophies. Glad it’s working out for you!

  • JMadsen

    I totally agree with you. I feel that our society (especially America) needs to get back to the basics. Food in it’s natural state is the way God intended for us to feed our bodies. We are causing so many unnecessary health issues by putting chemicals in our body that we were not intended to process. Thanks for having the courage to go against the norm:).

  • Yvette G.

    Hi Coach. I find all your posts quite helpful. I’m relatively new in the nutrition HealtH field and I appreciate all of your wisdom especially about this protein concern. Ive been substituting my breakfast and sometimes lunch with Isagenix protein meal replacement shakes which claims that their increased fiber “supports regularity and healthy blood sugar levels.” Where can I find an easy to understand lesson on the digestion process of proteins and carbs into the body? I’m trying to figure out why immediately after I finish lunch (grilled chicken, veggies and vinagrette), that I crave sugar. How do I stop this negative habit. Some say I need to cleanse or is it the shake for breakfast? (240 cal 24g carb 24g pro 11g sugar)

    • http://www.coachcalorie.com/ Coach Calorie

      Hi Yvette, just start on Google and type in your question. For a basic rundown, google “fat metabolism” and “carbohydrate metabolism”. That will give you a great primer on Wikipedia.

      Try either adding some healthy fats or carbohydrates to your meal and see if that improves your cravings.

  • Matt Jones

    JoeADB where do you get that meat and eggs are bad? I once ate 2-4 eggs and ~1/2 pack of bacon daily for a month to compare my blood work. Overall quite an improvement my total went down 50 points (200 to 150) and HDL rose by 6 points (I have genetically low HDL so seeing a improvement was quite impressive).

    Don’t believe the hype on cholesterol and the need for statins etc, it will take you down the wrong roads.

  • Heather Dudley

    I’m not a big protein powder user; the only things I use it for are for mornings when I’m doing an intense workout and need energy but don’t have the time /motivation to eat a real breakfast, or for the occasional munchie-fighting snack.

    I am not wedded to the stuff, but don’t use any kind of shake as a meal replacement. You see, I’m a firm believer in not starting something you don’t intend to do for the rest of your life. I’m not dieting to lose weight, I’m living healthy for life, and weight loss is a happy side effect.

    I think when I finish my can (although it does make an awfully yummy protein bar) I’m not going to replace it. I can make the protein bar with a bit of cocoa anyway, and peanut butter. That has one ingredient: peanuts!

    I’m trying to get away from processed stuff. The more ingredients it’s got on a label, the less I’m interested in it. And if I need a dictionary to pronounce it? It’s probably not as good a choice. I want to eat more things that DON’T have a nutrition label.

    • http://www.coachcalorie.com/ Coach Calorie

      Hi Heather, I like the way you think – is using protein powder really sustainable for the rest of your life? Do you really want it to be? Those are a couple of questions people should be asking themselves.

  • Krys

    I’m vegan and don’t have any trouble getting enough protein, just make sure your diet is really diverse. :)

  • http://www.coachcalorie.com/ Coach Calorie

    Hi Jacob, I’d like to clarify a few things about your comment:

    1 – Your insulin response is muted post-workout due to your improved insulin sensitivity from your workout. That doesn’t mean you should bombard your body with a bunch of sugar and processed foods though.

    2 – It’s never good for your health to purposely spike insulin levels. Is it good for building muscle? Possibly, but I don’t sacrifice my health for better fitness.

    3 – Protein doesn’t shuttle nutrition to your muscles. Maybe you mean insulin? Regardless, yes – protein is useful, but why not choose whole foods over powder for that purpose?

  • Butterfly Eyes

    Hi Tony, I love your blog…keep up the great work. My question for you is, what can I supplement my diet with if not consuming whey protein powder? I’m vegetarian, I don’t eat eggs although I eat dairy (minimally). No fish or other seafood either. Every morning for breakfast I blend a smoothie with whey protein powder, 1/2 cup water, 1/2 cup almond milk, 2 tablespoons chia seeds, half a banana, 1/3 cup frozen berries and a generous handful of baby spinach. After a workout I’ll simply have the protein powder with water and a bit of orange juice in a shaker cup with my vitamins & supplements. These are the only times I’ll have the whey protein, the rest of the day would be veggies, allegro cheese (for protein), quinoa some days, tofu (non-GMO) maybe once per week.

    In your opinion is it alright for me to continue with the whey shakes/smoothies as described? If not, what would you substitute with so that I’m getting enough protein? I’ve starved my body of protein for so many years (not intentionally, was a carb junkie I guess being a vegetarian, but always have had healthy eating habits, whole grains, non processed foods, etc) and am only now in the past year being mindful of protein intake as I’ve started working out to build strength and muscle tone even though I’ve always been slender, I’d like to be more “fit”. I’m 34 years old, 5’7″, 133lbs, 19% body fat. Appreciate your feedback!

    • http://www.coachcalorie.com/ Coach Calorie

      Have you considered just using milk in your shake instead? It sounds like you eat dairy, so you can also make your shakes with greek yogurt. Beens, nuts, seeds, whole grains, lentils, and eggs/dairy (if you eat them) are a vegetarians primary protein sources.

  • Lynda

    I also disagree with you. I have used whey protein for the last 12 years and find it the perfect addition to my recovery meal (oats +whey + fruit). I’m not going to eat eggs/steak/chicken for breakfast every day, but I love my porridge with berries + whey. The protein content of the whey should prevent blood sugar spikes, along with the fibre in the oats and berries.

    I certainly agree that we should be eliminating as many processed foods as possible, but I do believe a serving of whey per day has its place when trying to get protein intake up without the associated fat of other animal products.

    • http://www.coachcalorie.com/ Coach Calorie

      My wife adds some peanut butter to her oatmeal and berries. Comes out to around 15 grams of protein.

      If you like what you’re doing, feel free to continue doing it. However, I stopped using powder for the 6 reasons I listed in the article.

  • Clay B.

    You my friend are brain washed…Watch the movie Food INC! certainly changed my opinion on food!

  • Katie ItWorks

    That’s very generalised and all products are different. For example, proFIT by It Works is nothing like what is mentioned above.

    • http://www.coachcalorie.com/ Coach Calorie

      Just looked it up, and that’s the exact kind of product I’m talking about. All kinds of additives and fillers:

      Other Ingredients: Sustain-It
      ™
      (Crossflow Microfiltered Whey
      Protein Isolate, Solagrain
      ®
      Plus
      [Soy
      Protein
      Extract,
      Oat
      Fiber,
      Whole
      Milled
      Flaxseed,
      Soy
      Hull
      Fiber,
      Psyllium,
      Maltodextrin,
      Flax
      Fiber,
      Beet
      Fiber,
      Flax
      Protein,
      Cellulose,
      Guar,
      Lecithin],
      Soy Protein Isolate, Ultrafiltered Whey Protein Concentrate,
      &
      FITzyme
      ™
      ), Sunflower Oil Powder (Sunflower Oil, Sodium
      Caseinate, Mono & Diglycerides, Natural Tocopherols, Silicon
      Dioxide,
      &
      Tri-Calcium
      Phosphate),
      Natural
      Flavors,
      Stevia,
      Salt,
      &
      Xanthan
      Gum.
      Contains: Dairy, soy products.

  • JT

    What’s the name of the chocolate milk you use?

  • Christine

    I am on my own fat loss and fitness journey and one of the first things I learned was that whole foods are the best. I have just enrolled in a fitness and nutrition course and am bettering myself every day. I did at one point consider taking Whey protein but you have taken away any lingering thoughts on doing so. Thank you for your posts, they’re awesome!!

  • http://www.facebook.com/LyzziWills Lyzzi Wills Ⓥ

    I can definitely see the arguments about the additives etc. However, would you alter your advice at all for a vegetarian? It can be hard to get convenient lean protein, especially when out and about. I find protein shakes balance my blood sugar and reduce hunger. Any thoughts?

    • http://www.coachcalorie.com/ Coach Calorie

      Vegetarian or not, I’d still choose whole foods.

  • http://www.coachcalorie.com/ Coach Calorie

    No need to eat 6 meals a day. Pick a meal frequency that fits into your lifestyle and then cook in bulk so that you only have to reheat and eat.

    • Bonnie

      Amen!! I’m a three meal a day girl who works a LOT of hours and manage to live almost entirely on a whole foods diet. There are FAST whole foods (after all, nothing’s faster than a piece of fruit or raw veg), you just need to do some research an stock up. Nuts, dairy, homemade beef jerky, hard boiled eggs…all of these are good for a quick bite and a hit of protein!

  • http://www.coachcalorie.com/ Coach Calorie

    If you need proof, here is google scholar – http://scholar.google.com/

    Search for whey protein and insulin. The rest is common sense. I did my research. Did you do yours? Good luck!

  • http://www.coachcalorie.com/ Coach Calorie

    Common sense, history, my budget, and Google Scholar.

  • Kerrie Cox

    Finally some sense. All my fitness life I have never had protein powder – your first point sums it up. I can not understand why people consume that processed stuff. Good on you for speaking out – I know you will get a lot of negative feedback.

  • Nooshie

    I love your articles and I am an advid reader. This articles obviously
    has hit the controversy button. I see where your article is coming from
    and agree to a certain point. I would love your feedback on Vega
    products. http://myvega.com/
    The
    difference I found in drinking this and the regular whey/protein, is
    how it is digested. Every time I drink Whey, my stomach is always upset
    and often get bloated or gassy (sorry, but it’s true) I would rather
    eat whole foods for breakfast and do during the weekends, but week days
    with very limited time, I have found this helpful.

    • http://www.coachcalorie.com/ Coach Calorie

      Hard to say because they don’t have the nutrition label anywhere. Unless it’s just ground up whole food, the product probably still fits the profile of the 6 reasons in the article.

  • Ray

    Instead of whey protein, what is something natural/unprocessed/unrefined that is just as convenient – or as close to as possible?

    • http://www.coachcalorie.com/ Coach Calorie

      Bulk food prep will get you a long way. Just reheat and eat. You can make beef jerky, eat greek yogurt, some nuts, hummus, etc

  • stevem

    i agree totally, i used to spend loads on protein etc without really seeing any extra gains so i decided that a better diet rich in protein and carbs would be better. So i switched to more whole foods, fish,meat,eggs,nuts etc and i believe this gives me all the nutrition i need.

  • http://www.coachcalorie.com/ Coach Calorie

    There’s no need to go to extremes. Focus more on eating 90% whole foods from a variety of sources. If you’re already doing that consistently, you can start making some tweaks. For example, try keeping the starchy carbs around your workouts and first thing in the morning.

  • http://www.coachcalorie.com/ Coach Calorie

    Thanks for the feedback Kevin. It’s good to hear from someone who competes and can still win competitions without powders. Sorry to hear about Crohn’s, but glad you found a solution!

  • http://www.coachcalorie.com/ Coach Calorie

    Vegetarians are just going to have a lower protein and higher carb intake than others. There’s really no way around that with a plant-based diet. Tempeh, beans, seeds, nuts, lentils, and whole grains should be staples for protein.

  • Jayda Siggers

    I also firmly believe in getting all your macronutrients from whole foods. My husband worked with a trainer for 1 year that recommended he supplement with a protein powder. In that year he built a lot a lean mass, and is the strongest he has ever been! He didn;t tell his trainer until the year was up that he made all this progress while following a whole foods based diet, no protein supplement and only eat animal proteins 2 days a week;)

    • Christa Lowry

      What did your husband’s diet look like that year, Jayda? Did he consume the amounts of protein his trainer recommended, or did he find his regular diet to be adequate?

  • http://www.coachcalorie.com/ Deanna Schober

    Hey Sarah, Tony is away but I know he would say that he still feels whole foods are the better choice for all the reasons listed above. I don’t know that you’re wasting your time per se, but the spike in insulin levels is concerning to us…but in the end you have to choose what is right for you and your situation. Hope that helps!

  • http://www.coachcalorie.com/ Coach Calorie

    Absolutely, any protein is going to raise insulin levels, but the degree to which protein powder makes it happen is much higher. Plus, there’s the other 5 reasons why I stopped using it :)

  • http://www.coachcalorie.com/ Coach Calorie

    Milk is a good base if you don’t have a problem with dairy. Raw egg works good too, and I say that knowing that most people will scream “salmonella”. The risks are highly overblown. There’s also peanut butter and oatmeal. I’ll mix these things with frozen fruit mostly.

  • Andrea

    Do you have any recipes for quick shakes that use whole fruits and vegetables instead of powders? I too use the protein powders in the morning and I love the fruit smoothies. I’ve been afraid to ditch the powder, thinking I won’t get the adequate protein I need to get through my workouts without it. For someone who loves whole vegetables but not tomato and vegetable juices, what would you suggest? I want my shakes to have less sugar and more veggies but am afraid of the taste. I added a small handful of spinach in a shake with greek yogurt, banana, and blueberries today and that was pretty good.

  • http://www.coachcalorie.com/ Coach Calorie

    Hi Diana, as with most powders, it’s going to be a personal choice. With less fat, it is obviously refined. It is probably more expensive too as a result. I would personally just put a couple tbsp of peanut butter in my shake instead.

  • http://www.coachcalorie.com/ Coach Calorie

    I’d have to see the label, but it sounds very high carb (not that carbs are bad) and low protein. I wouldn’t be surprised if it’s refined to bring the protein content up a little.

  • http://www.coachcalorie.com/ Coach Calorie

    Hi Katy, I’d suggest either giving yourself a little more time to eat a real meal before hand, or try a shake with peanut butter, greek yogurt, milk, and cocoa powder. Just a suggestion.

  • http://www.facebook.com/profile.php?id=678285396 Earle A.

    “I’m a firm believer that you shouldn’t sacrifice your health for fitness”
    I love that!! I honestly believe that you can’t have one without the other, I didn’t know that it had to be said.