Say I were to make a shake based on unflavored unsweetened whey concentrate, maybe 1-2 scoops. What could I do to slow it down and not induce fat gain?
Whey itself.
Fat slows down absorption.
Fiber slows down absorption.
Add fat and fiber
Case 0 will be absorbed quickly, since whey has a huge insulin spike. In fact several people claimed they were leaner than ever after stopping whey.
In case 1 I could add EVOO, PB, eggs that provide fats to slow it down, maybe even 5g or so fish oil caps afterwards for additional fat.
In case 2, I could add oats, fruits, spinach, etc.
Problem is, despite the little bit of fiber, would the insulin load from the carbs nullify the effect of slowing?.
In case 3, would the synergy of fats and carbs cause an even worse insulin load/energy source that would make you fat with the slower absorption benefits?
I guess my question is a two-in-one. On one hand I’d like to slow down whey digestion, and on the other hand I’d like to minimize fat gain.
It looks like case 3 will slow it down the most, but the C/F combo is frowned upon by many (Berardi).
How about adding Cottage cheese to the whey?
Enlighten me if I am missing information or am interpreting this wrong.
In the past when I havent been able to afford casein, I’ve either mixed my whey with milk, or added some natty peanut butter (I overthink these things too)
You can definitely slow whey down, just mix it with other things. Yoghurt, cottage cheese, penut butter, fruit or other sources of fibre. I wouldn’t worry about if it spikes insulin or not.
[quote]jb413 wrote:
Thibs said before that whey is 30-50% as insulinemic as carbs, so 24g’s of protein from whey is like 8-12g of sugar, nothing.[/quote]
That’s not even close to nothing. There are a ton of people downing 6 scoops of whey a day while cutting. I’ve always said that was a bad idea for this reason. And that doesn’t even take into account the fact that once the whey is converted to glucose, those amino acids aren’t available to you anymore. Anything powdered protein besides PWO shake should be casein.
[quote]The Mighty Stu wrote:
In the past when I havent been able to afford casein, I’ve either mixed my whey with milk, or added some natty peanut butter (I overthink these things too)
S[/quote]
just bumping Stu’s tip about powdered whey + milk = the truth
[quote]Thomas Gabriel wrote:
jb413 wrote:
Thibs said before that whey is 30-50% as insulinemic as carbs, so 24g’s of protein from whey is like 8-12g of sugar, nothing.
That’s not even close to nothing. There are a ton of people downing 6 scoops of whey a day while cutting. I’ve always said that was a bad idea for this reason. And that doesn’t even take into account the fact that once the whey is converted to glucose, those amino acids aren’t available to you anymore. Anything powdered protein besides PWO shake should be casein.
[/quote]
I actually think that, ideally, even the PWO shake should have casein.
Haven’t experimented, though, to compare effects on body composition (whey vs casein).
There are no measurements I know of to back it up, but I’d bet that if you added chia to the whey shake, using relatively little water, and waiting for a thick gel to form, it would be absorbed substantially more slowly.
Adding in an egg or eggs if wanting a P/F meal would be good as well. Or you could add a desired amount of carbs. The oatmeal suggestion was a good one, as were others.
[quote]kickureface wrote:
wat’s so special about the addition of milk[/quote]
Nothing special really, just that milk’s protein is said to be roughly 20% whey and 80% casein so mixing with milk gives you a nice whey-casein blend similar to that of high-quality protein powders.
[quote]Bill Roberts wrote:
There are no measurements I know of to back it up, but I’d bet that if you added chia to the whey shake, using relatively little water, and waiting for a thick gel to form, it would be absorbed substantially more slowly.
Adding in an egg or eggs if wanting a P/F meal would be good as well. Or you could add a desired amount of carbs. The oatmeal suggestion was a good one, as were others.[/quote]
For a second I thought you meant those chia pet things…
Do you think it would be problematic if I just combined the two and made it a P/F/C instead? Just 3-4 eggs or so.
[quote]kickureface wrote:
Good! I like pfc. You don’t agree with the F/C combo making people fat, even if protein is there (not just in shakes but normal meals)?[/quote]
It all depends on how much food you’re consuming.
Any macronutrient in isolation or combination with other macronutrients can lead to an increase in body fat if consumed in excess.
