GASP! Are Protein Shakes just Making things WORSE?!

I was recently asked an EXCELLENT question via email and wanted to address it as a blog topic. 

You will often hear me talk about the importance of consuming a protein shake after exercise. Why do I emphasize this? 

Because protein shakes offer a rapid delivery system for amino acids that aid muscles in recovery, repair, and growth. They are often fortified with essential vitamins and minerals and contain a carefully constructed balance of macronutrients to help you reach your fitness, physique, and nutrition goals. 

The email I received addressed the issue of consuming protein shakes post exercise when there is a build up of lactic acid in the blood. Why is this an issue?

Because protein is typically acidic and can further the acidity of your body's pH.

 Maintaining a slightly alkaline pH in your body helps to keep you in optimal health. It would therefore seem that consuming a large amount of protein post-exercise would throw off the body's pH making it even more acidic and defeat the purpose of healing which is what I promote above all else. :)

Below is an example of one argument against protein shakes. 

 "Protein shakes are a protein-rich food. They make blood more acidic. Your body will try to neutralise the acid by pulling calcium from the bones, which can weaken the bone structure and possibly cause breaks and fractures. Researchers at the University of California at San Francisco studied 9,000 women and found that women who consumed foods with a higher level of acidity, such as meats and hard cheeses, had nearly four times more hip fractures than those who didn't. A diet high in protein, such as from protein shakes, can directly contribute to frail bones or osteoporosis."

 http://www.ehow.co.uk/about_5108540_do-protein-shakes-side-effects.html

This study however, is based on women who got most of their protein from dairy and meat sources and makes a generalization about all protein.

Well, here is MY argument. :)

Plant-based protein happens to be very alkaline. YAY!!! Simple as that.

This is part of the reason why I support the use of vegan and plant-based proteins when looking for a shake. They provide the same amount of protein as other shakes without making your blood more acidic. 

But, if you are using a whey protein...don't fret just yet. They are actually not as acidic as some may argue. In fact they have a more alkaline pH than animal based proteins such as meat and dairy.

And just to be obnoxious and nerdy about the whole thing. Most whey proteins have a PRAL value (Potential Renal Acidic Load) that is in the negatives. (Negative values are alkaline. Positive values are acidic).

Many whey protein powders actually have lactose removed almost entirely from them. These are mostly in the form of protein isolates, but you always want to check just to make sure. 

At any rate, sticking to a plant based protein (and by this I do NOT mean SOY) is the way to go in my opinion. Many of them are fortified with additional superfoods such as greens, maca root, turmeric, probiotics, and other natural energy boosters. 

My Favorite?

Vega Sport 

Another alternative to making your protein shakes less acidic is to add alkaline superfoods to your shake making it a delicious smoothie. An example would be bananas, spinach, and berries. 

Below is my favorite recipe

Add all these ingredients to a blender and serve over ice.

1 Scoop Vegan Protein
1/2 to one banana
A cup or two of spinach
10 raw almonds
1 Tbs of flax seed
a handful or two of fresh or frozen berries
A little purified water or unsweetened almond milk.
Blend and ENJOY. 

Also, adding turmeric to your smoothies is excellent at alkalizing blood and reducing inflammation. You all KNOW how much I love turmeric. Here is a great turmeric smoothie recipe I found. 

Turmeric and Ginger Smoothie

 

Turmeric and Ginger Smoothie (dairy-free)

1 ripe banana
1/4 – 1/2 teaspoon turmeric powder*
1/2 – 1 teaspoon fresh grated ginger**
Coconut milk – about 1/3 cup***
Coconut oil – a large spoonful
Pinch of sea salt
Lemon juice – 1-2 teaspoons (optional, but without it I find coconut milk to taste a bit flat)
Maple syrup or honey (to taste)
1-2 raw egg yolks – optional (from pastured hens)

1. Add all ingredients except the egg yolks into a blender (I use a hand-held blender). Blend until smooth. Add a little water if it’s too thick.
2. Add the egg yolks and give a quick pulse or two. Finish blending in egg yolk with a fork if necessary (I have read the proteins in egg yolks are fragile and should not be subjected to heavy blending).
3. Enjoy and feel good!

Notes:
*I found 1/4 teaspoon turmeric to be a good place to start, but I now do 1/2 teaspoon.
**Use as much or as little ginger as you like. If you don’t have fresh ginger or the time to grate it, try 1/4 tsp. dried ginger powder.
***If you can tolerate dairy, you could use yogurt, kefir or raw milk in place of the coconut milk. If you’re using yogurt or kefir you could omit the lemon juice.

And Finally!

Brown Rice, Pea, and Hemp Protein powders are another GREAT  source of vegan protein. These are great to blend into your children's smoothies as they are simple proteins free of additional fortifications that you may be unsure of. :)