Whey Protein Could Be the Cause of Your Acne

 If you have eliminated sugars and dairy in your diet but are still consuming whey protein post workout, this could be the cause of your acne, especially if it is located on the trunk. It is commonly overlooked as many people don't recognize that whey is isolated from milk.

I made this mistake myself recently. As a teenager I had really bad acne so I still get some outbreaks here and there, but nothing major. These past few months I have been having whey post-workout again after having been off it for a long time, and noticed a lot of acne starting on my back and shoulders. I'm going back to EEAs post workout now to see if it is the whey causing the acne.

Looking at some studies, whey is a fairly common cause of these outbreaks so if you have been seeing an increase in the amount of acne on your trunk and can't relate it to your nutrition, whey could be the source of the problem that you may have missed.

If you are worried about a post-workout shake of some sort, then you could take something like the following mix:

• 15g BCAAs

• 15g EAAs

• 10g Glutamine

• 5g Creatine

• 5g Glycine

Depending on your goals, you can tailor it to your needs.

Combine Fast and Slow Proteins for Greater Results

August 20, 2019

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Nathan Waters - Total Health Performance

We all know about fast and slow carbohydrates and the use of the glycemic index or glycemic load to determine which carbs are burnt more fast or slow in the body. What many trainees don't know is that there are also fast and slow proteins. Body builders have spoken about it for a long time but the average guy at the gym doesn't rally know what it means. 

If we take a look at whey protein and also casein protein, we see a fast protein (whey) and a slow protein (casein). The whey protein is digested much more quickly and spikes amino acid levels in the body quickly, but for only a short amount of time. The casein is digested more slowly and has a more steady level of amino acid release. This is why I would often read to have this before bed in the old bodybuilding magazines I had as a kid. 

Whey protein increased protein synthesis by 68% in one study, whereas casein only increased it by 31%. Where casein was better though was by inhibiting protein breakdown. Casein reduced protein breakdown by 34%. 

By looking at these results, you get the idea that you should combine both whey and casein post workout for greatest results. They whey will increase protein synthesis and the casein can help prevent protein breakdown. 

The only problem I see with this with our clients is that many people don't tolerate casein very well and I am finding more and more people are struggling with whey. If you tolerate these two proteins well, then try and combine them for greater gains in muscle mass. 

For a deeper look into this you can read this article here.

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Protein Shakes and Diet Changes

December 23, 2017

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Nathan Waters - Total Health Performance

Many young people make the mistake of having too many protein shakes when trying to add muscle mass. We always recommend eating solid food to get solid. Protein shakes are digested too quickly and can lead to some health issues if used to often as meal substitutes. They also spike insulin which can slow down the loss of body fat. The only time we recommend having a protein shake is post-workout and we also individualise the amounts and types of protein sources used as much as possible. When it comes to supplementing with protein shakes it is important you use a quality brand. We use whey protein that comes from grass-fed cows in New Zealand so we know that we are using a product that is beneficial. Many of the proteins that you can buy in a store use poor quality sources and have added sugars, flavours, etc. which can be detrimental to health.

When it comes to nutrition, it is important to follow your plan so that effective changes can be made. Dietary changes need to be made quite regularly to continue making gains but if you aren't following the plan or if you aren't reporting the correct information, any changes made could actually take you off track. There is no perfect diet just as there is no perfect training program. You must constantly change things and make the body adapt. 

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