I have an 4 egg shake at 6:30 am and then crossfit from 8-9. I am worried if I havea whey shake PWO will cause an insulin spike and negate all the work i just did? Or, does the benefit of whey for muscle recovery out weigh the risk of insulin spike?
asked byCorey_1 (364)
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on May 12, 2011
at 02:37 PM
If your goal is fat loss/body composition optimization(min. fat, max. muscle) the whey should be discarded, especially owing to the sweeteners added in most brands.
on May 13, 2011
at 01:19 AM
I don't have an answer per say but a n equals 1 observation that I would love input on especially from the paleo gurus like Dr. K. Quick background, I'm a 30 year old male w/ Type 1 diabetes who still injects insulin instead of using a pump. I have found an over abundance of success w/ paleo+ crossfit 3x a week. Last year dropped 45 lbs and A1c down from 8 to 6. I've lost so much weight and body fat (now 140) people keep asking me if I'm sick. While I understad "bulking" w/ my condition is not advised, I'd love to add 5-10 lbs max over the next year or so. Now for the observation. I've started eating a little bit more protein than normal and started getting what appeared to be unexplained high glucose readings. I discovered that if I eat enough protein I can produce an elevation in my glucose level, usually 2-3 hours later which I assume is due to gluconeogenisis and normal digestion. So my related question here is, the insulin spike is the effect of a glucose spike correct? If so then does it really matter whether the protein is in shake form, eventually the amount of protein is what will elevate glucose and then cause the insulin spike? I think at times the bodies natural processes are misunderstood until there is a disfunction and then we can see some potentially counterintuitive data. Help me interpret my observation.
on May 12, 2011
at 04:37 PM
i would not drink any energy drink...it's processed food, and not good for you...what i would do if i were you is eating a banana or a piece of meat to restore some energy....
on August 01, 2012
at 07:15 PM
There is a supplement made from Hyperimmune Eggs which is excellent named IgY Recovery Proteins, it is a whole food with the same nutritional value as a regular table egg but better for recovery because all the proteins, vitamins and minerals have been preserved. I learned about it from Kelly Guillory, #6 ranked master woman cross fit.
Whey, if it is digestible is very processed. If it is not processed it is the ultimate non paleo food. As far as a processed Whey that does not cause an insulin spike, thats just crazy it is still Whey no matter how much it is processed. As far as Whey being the only option for people wanting to bulk up, thats crazy!. I do want to congratulate the Dairy industry for making the entire world think Whey is the second coming. They used to dump this stuff in rivers and lakes until the Dairy industry decided they could sell this stuff as the worlds greatest protein. It is protein but the number of protein sources are many.
on May 12, 2011
at 04:10 PM
I am curious about the same thing as well. I use Progenex which they claim is a super duper crazy terrifically REFINED whey protein and shouldn't cause an insulin spike. They provide this Q/A on their website about it. Not sure if these studies might help your decision:
Q: I am interested in increasing my protein intake to 3.0 g/kg of desired LBM but I would need to use protein powder to get there. I am concerned with the insulin spikes that whey protein powders give off. I am also interested in losing body fat.
A: There is a significant additive advantage to consuming mixed carbohydrate and protein supplements immediately post-workout. Your post-workout target should be to both feed existing muscle fibers as well as stimulate satellite muscle cells. (which fuel the greater proportion of muscle growth from exercise). PROGENEX More Muscle does both. Here are a couple of studies that you may be interested in: Disassociation between the effects of amino acids and insulin on signaling, ubiquitin ligases, and protein turnover in human muscle. http://ajpendo.physiology.org/cgi/content/full/295/3/E595 Effect of premeal consumption of whey protein and its hydrolysate on food intake and postmeal glycemia and insulin responses in young adults. http://www.ajcn.org/cgi/content/abstract/ajcn.2009.28406v1
on May 12, 2011
at 02:55 PM
From what I understand, whey will cause an insulin spike. Typically a spike is desired after a hard workout because insulin (among other things) lowers cortisol. Your cortisol level is probably pretty high after a CrossFit wod.
Not everything about an insulin spike is bad, insulin also increases the transfer of amino acids into cells, it stimulates growth, DNA replication and cell reproduction. So, if your whey isn't packed with a bunch of sugar, I wouldn't worry about it too much.