Not since “Body For Life” has there been a diet and exercise program as popular as P90X. If you have watched the P90X videos you've probably heard about the recovery drink. After I had previously wrote a Shakeology review I became interested in the P90X results and recovery formula, which is one of the P90X supplements sold on the Beachbody website. Is it better than other health and fitness shakes? I write these words as someone who has no vested interest in Beachbody, P90X or any P90X supplements or products so that you have the facts you need to make a decision that is right for you.
Basically the P90X recovery drink is a meal replacement
shake in the sense that it is to be used after exercise as a more convenient alternative to eating food. Because it's a liquid, in theory, the nutrients might be absorbed quicker, fostering faster replenishment of muscle and liver glycogen (carbohydrate reserves) and superior muscle protein repair. This, so the logic goes, theory might help people recover faster after exercise.
P90X Recovery Drink Ingredients
2 scoops (60 grams/about 2 oz) has 220 calories
| Total fat | 2 g 3% DV |
| Saturated fat | 0.5 g 2.5 DV |
| Cholesterol | 30 mg 10% DV |
| Sodium | 150 mg 6% DV |
| Potassium | 147 mg 4% DV |
| Total carbohydrate | 39 g 13% DV |
| Dietary fiber | <1 g 3% DV |
| Sugars | 6 g |
| Protein | 10 g |
| Vitamin A | 60% |
| Vitamin C | 750% |
| Vitamin E | 500% |
| Thiamine | 30% |
| Riboflavin | 30% |
| Niacin | 30% |
| Vitamin B6 | 30% |
| Vitamin B 12 | 30% |
| Calcium | 5% |
| Phosphorous | 7% |
| Magnesium | 60% |
| L Arginine | 700 mg |
| L Glutamine | 500 mg |
| Creatine (creatine monohydrate) | 500 mg |
The calories, fat and saturated fat are similar to other fitness and recovery drinks.
Most of the vitamins and minerals in the P90X Recovery Drink are found in other fitness shakes so I want to focus on just a few of the more interesting ingredients.
Protein. The recovery shake only has 10 grams of protein. That's not much considering the recovery drink is being marketed to people who strength train. Even Ensure has more protein than the P90X drink.
To stimulate muscle protein synthesis – which is needed for muscle recovery – various studies find that anywhere from 20-60 grams of protein may be required after exercise. Using 10 grams might als0 work, but I suspect not as well – especially for those engaged in intense strength training.
Vitamin C. Why is there so much vitamin C in the P90X drink? The label says there is 750% of the RDA for vitamin C. I can only think of 3 reasons why so much vitamin C would be in a health drink:
1. vitamin C is an antioxidant
2. to help immunity which might be weakened by too much exercise
3. to decrease muscle soreness
While vitamin C is an antioxidant, such things work best when they are used in conjunction with other antioxidants. As for helping immunity, vitamin C might do this but there is no good proof of it in healthy people.
Can vitamin C reduce muscle soreness? This is a big claim that made by Beachbody when they market this product. There is some questionable research on this topic but most research finds vitamin C doesn't help DOMS. I see no good scientific proof that the P90X drink reduces muscle soreness (DOMS).
On what research does Beachbody base their claim that their recovery drink reduces muscle soreness?
The recovery drink also contains 500% of the RDA for vitamin E. Again I have to ask the question why? Vitamin E is an antioxidant but where is the proof that 500 % of the RDA does anything special? Also, what type of Vitamin E does it contain? It's probably alpha tocopherol since that's the most plentiful in the body but the other types help us also.
Notice that the P90X drink nutrition label does not tell us the actual amounts of vitamins and minerals. Rather we are only told the percentage of RDA of each nutrient. That's odd; Every nutrition label I've ever seen gave both the amount AND the percent of RDA.
Arginine
Why does the P90X recovery drink contain arginine? If you ask most fitness people they'll tell you arginine improves blood flow. This is supposed to help muscle recovery and repair and is the reason that arginine is the principle ingredient in those nitric oxide supplements you may have heard of.
While this logic kind of makes sense, here are some facts about arginine that nobody wants you to know:
- Arginine is a non-essential amino acid. Our bodies make this stuff.
- Nonessential amino acids do not help build muscle like essential amino acids do
Arginine plus the supplement HMB (which the P90X recovery drink doesn't have), might help reduce muscle loss in people who have HIV and AIDS.
But, as for healthy people who workout…the combo doesn't work.
Force factor has arginine also. Check out that review for more insights.
Also when we are speaking about increasing muscle mass in those with HIV and AIDS, 14 grams of arginine was used successfully in research. The P90X recovery drink only has a piddly 700 mg (less than 1 gram).
Here is the big reason why you dont need arginine. The research on arginine supplements stems mostly from its use in 2 groups of people:
1. Men who have erection problems
2. People who have heart disease
Nitric oxide is related to how Viagra works. See my review on erection supplements for more info.
If this is so – and it is – why is arginine in a recovery drink that's marketed to healthy people? Does that make sense? It doesn't to me.
Now let's shed light on glutamine. The P90X recovery drink contains 500 mg of glutamine. There is indeed research on glutamine – but not on who you think…
Glutamine is also a non essential amino acid – so you and I make it.
Glutamine is often said to help people recover from intense stress. Truth be told, glutamine does appear to do this. Glutamine has been shown to help recovery in:
- people who have HIV/AIDS
- people who have cancer
- people who have undergone surgery
Much of the glutamine research also use intravenous glutamine – not glutamine supplements. IV glutamine is not the same as an orally taken glutamine supplement.
But what about weight lifters and bodybuilders? They need glutamine right? Bodybuilding magazines want you to think so but I can't find any published peer reviewed evidence that glutamine supplements help recovery healthy people or bodybuilders or weight lifters. Research, so far, finds that glutamine supplements do NOT help weight lifters.
Glutamine supplements might improve immune systems in hard core aerobic athletes (think Lance Armstrong). But the amount is much more than is in the P90X recovery drink.
The amount of glutamine used in strength training research has been 3 grams a day -which is more than the 1/2 gram that's in the P90X recovery drink. Taking 3 grams doesn't work either – so why does Beachbody think 500 mg will work?
For more insights read my glutamine review.
So, if the glutamine research is mostly on sick people and to a lesser extent on elite, aerobic athletes, why is glutamine in a recovery drink marketed to healthy people who probably are not running the Iron Man Triathlon?
Creatine
When it comes to muscle building supplements creatine is king of the mountain – and that's why it's in the P90X recovery drink. The recovery drink only has 1/2 gram of creatine per serving. That's not as much as a bodybuilder might take (3 – 5 grams is the traditional “maintenance” dose). Still, it's possible that muscle creatine levels would be depleted after exercise so the addition of creatine does make some sense.
Remember that that creatine will cause you to gain weight. It's not muscle – its water. Water weight retention is the most consistent side effect of creatine supplements.
The recovery drink uses creatine monohydrate and that's good. Creatine monohydrate is the type that has been used in 99% of creatine studies over the last 30 years.
People often wonder if creatine causes injuries or if creatine is safe for kids. Read my reviews on these topics for more insights. Also check out my review on cycling creatine as well.
So do you need the P90X recovery formula? When I checked, the recovery drink cost about $50 a month. That's a lot to pay for what is basically a creatine supplement with a little carbs and protein tossed in.
What do you think?
Hi Joe,
I came across your site and was glad to hear about your P90X breakdown. I just started the program and I’m trying to figure out what I can use as “recovery drink” after my workouts. I’m trying to lose weight and tone up a bit for now. I have been doing well as far as watching my caloric intake which has helped me shed a few pounds. But I’m oblivious to what I can use after my workout. This is my first rodeo trying to ride this bull so any tips, insight and advice
are greatly appreciated. Thanks
Erick, technically almost anything that has some carbs and protein would be fine for you. There is even research – a lot of it actually – on chocolate milk. Here’s a few studies :
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2887392/
http://www.ncbi.nlm.nih.gov/pubmed/22080318
http://www.ncbi.nlm.nih.gov/pubmed/21904247
That’s not to “push’ chocolate milk but to mention that simple alternatives exist. There are so many “voices” out there saying that their product is “best” so I wanted to mention that simple things might work just as well.
Thank you for the information.
I just started p90x last Sunday and I have mike’s mix.
Is that better than p90x or the same?
Im 5’10 and 157. My goal is to lose 10 more pounds and get ripped. I dont want too much additional muscle size because I have naturally big arms and chest but not ripped at all.
Hi Kevin, I looked up Mikes Mix for you. From the looks of things, it looks like there are 382 calories per serving (check the label you have at home to make sure Im correct). If that is true then I think thats too many calories for you. I doubt you are buring that many calories in a typical 1 hr P90X workout. While I’m pretty sure Mike’s Mix will replenish glycogen, I think it may be more than you need (again, if I’m right about the calories).
If you want a recovery drink, I think you can get the same benefits of glycogen replacement with chocolate milk.
Ive enjoyed your site quite a bit. My question is I’m starting p90x to lose weight, I’m about 300 pounds. I bought whey protein for after workouts as I heard that it feeds the muscle and helps in burning fat. So I guess I’m asking will the whey protein help me lose weight or gain?
Cheers,
Nick
Hi Nick, If the protein shake you make adds extra calories to what you normally eat, it wont help you lose weight. Some protein powders and shakes have a LOT of calories so check this and check out the serving size too. The protein takes extra effort to be digested but the calories we use to do this is not much. The protein in a whey supplement is just a convenient way to getting protein. its not better than protein you get from food (tuna, chicken etc).
Personally nick, I dont think you need a protein shake after the workout, especially if the price is too much. I think you can get your protein just as well as eating something that has protein and carbs 30-60 min after working out.
Nick please read this post also :
http://www.joe-cannon.com/rhabdomyolysis-personal-trainers-exercise-review-symptoms-negatives-eccentric-fitness-bootcamp/
P90X can be very demanding on the body and I want you to be aware of this medical condition. Also, go at your own pace Nick. I dont want you to get injuries with P90X. It does happen. I’d also be very careful with the Plyometics section of P90X. In case you didn’t read my bio, I’m an exercise physiologist.
Joe, I am about to start P90 and was wondering if there is a good “recovery” drink/product that would be reccomended I could buy from a local store. I would hate to buy 10lbs of something and find out I cant stand it. I do like Muscle Milk. Any thoughts or should I not put that much into it and just go with any shake and a turkey sandwich?
Jerry, Muscle Milk tasts good but some people find it has too many calories. I do like Dymatize Elite Chocolate protein powder if your looking for an alternative but I also can’t argue with the turkey sandwich either. Bottom line, if you have the time to eat food, I’d eat the food first and save the recovery drinks for when you dont have the time.
Hi Joe,
in order to lose fat and gain some muscles, I am training 3 times a week. I jog for 45 min and do muscle training for 1 hour. Is it enough to have my protein shake right after workout, i.e. only once a day?
Besides that, do you think my training program is ok? Should I change sth to get better results? Do you have in your website any suggestion for a training program?
Thx.
Fernanda, I think what your doing sounds very good. Yes I think taking the protein shake after working out is fine. Once a day is ok also. Maybe every month or so change the order of what you do – do strength first and then try doing cardio first. That might help you burn a few extra calories.
Here are a few things that might help http://www.joe-cannon.com/exercise-workout-training-tips/
http://www.joe-cannon.com/fitness-true-false-test/
Thanks for the thorough reply, Joe. Really helpful. I’ll check out the ALA research you link, and I’ll take your suggestion abt cow’s milk under advisement. And thanks for setting my mind at ease abt the 4:1 ratio.
One last question – are there minimum amounts (in grams) of protein and carbs that you’d suggest getting after exercise? I think you said somewhere that 20-25g of protein is good, and I’d guess that we’d want at least that in carbs, maybe more, right?
And are the carbs best in the form of fruit sugars, or does it matter? Thanks again – this has been wonderfully helpful!
Hey Bob,
For building muscle, I usually advise people to have somewhere between 20-25 grams of protein per meal taken within 30-60 minutes after exercise. This should be taken with some carbs because the carbs will help us absorb amino acids (which make up protein). I dont worry too much about how many carbs we need after exercise, just a few is fine. For most people, Id just say have a turkey sandwich, or a protein shake and that will take care of your protein and carb intake. Generally speaking, keeping it simple is the way to go.
As for carbs, both fruit and vegetable carbs are fine. Both have fiber and that helps fill us up and slow digestion.
I just found your site, and many thanks for the analysis and the thoughtful comments. I’m almost 2 months into P90X and have been doing my own recovery drink of whey protein, almond milk, frozen fruit, chia seeds and ground flax seed. A few questions:
1. Do you have thoughts about my additions of chia seeds and ground flax? I’ve just been doing it as a matter of health, not exercise recovery, but am I harming my recovery by adding them?
2. What are the differences between using almond milk instead of cow’s milk? I’m fine with dairy, so I could switch if using almond milk is somehow disadvantageous.
3. This is the first I’ve heard of the 4:1 ratio or about choc milk as a recovery drink. Forgive the basic question, but how do you make your choc milk? I assume you blend your own. 1% milk w/ Hershey’s? I’m trying to keep my processed sugar intake to a bare minimum, so I chafe a bit at choc syrup.
Thanks!
Hi Bob,
as a rule I dont have a problem with chia seeds or flax but Id take fish oil supplements over either of them because their is more research on their benefits. Both chia seeds and flax contain alpha linolenic acid (ALA) which is a type of omega 3 fatty acid (but its a different type than fish oil). We convert a small amount of ALA into the fish oils (EPA and DHA). As such I feel fish oils are superior to ALA.
As for chia (and flax), there is some preliminary research that high intake of alpha linolenic acid (its in chia/flax) might increase prostate cancer risk http://jn.nutrition.org/content/134/4/919.long
The same might also be true for Flax as well. I dont want to scare you with this because I dont know any direct human research proving it. It is just something that I think men should know about and speak to their urologist about.
As for almond vs cows milk, I feel since we are more like a cow (biologically speaking) than an almond, that cows milk has a more absorbable form of protein so I’d use cows milk is better and Id also use organic milk (if you can afford it) to cut out the hormones, antibiotics etc.
Chocolate milk. there has been research on chocolate milk for several years showing it helps recovery and can also help increase the time it takes to exhaust ourselves during exercise. Is it the caffeine in chocolate or the extra calories it provides or protein from the milk, or something else? Im not sure. I think any chocolate will work.
As for the 4:1 ratio carbs to protein I say dont worry about it unless maybe your in the Olympics etc. I still believe the 4:1 ratio idea is more marketing / hype to sell products to people who dont need that level of nutrition specificity.
Hello Joe!
Thank you for shedding some light on the R&R shake. I was confused and in doubt that such drink would really be all that beneficial to working out. I am, however, still unsure on what I can drink to help muscle soreness post working out. Any suggestions? Thanks in Advance!
Ed glad to help. check out tart cherry juice for muscle soreness. there are studies on this. might help a little. heres a review
http://supplementclarity.com/tart-cherry-juice-tart-cherries-review/
remember the muscle soreness is the body saying give me some rest. here is some other things about muscle soreness Ive written that I recommend you read
http://www.joe-cannon.com/delayed-muscle-sorness-review/
http://www.joe-cannon.com/rhabdomyolysis-personal-trainers-exercise-review-symptoms-negatives-eccentric-fitness-bootcamp/
Hi Joe,
I just started P90X and was trying to find a good protein shake for “women”. Is there a protein shake that is good for women that you can suggest? I’ve heard that protein shakes can bulk you up and I am not trying to bulk up..just look more lean and lose a couple pounds.
Wynn,
protein shakes really are not too different between men and women. the only differences I can think of would be “shakes for women” might have more calcium and calories. they wont bulk you up unless they add to your daily calories and you are really working out intensely with heavy weights – and even then, I doubt you would get very bulky (you dont have enough of the male hormones ti do it).
you could try my smoothie recipe
or if your looking for something ready-made, I also like “RTD 51” shakes (they are at gnc , vitamin shoppe ect). they only have about 230 calories. it has 16 oz and 51 g of protein but you can pour half in a glass and add water to increase the volume.
so just look price and at the calories ( keep it under 300 calories ) I think you will be ok. Id also look for a shake with 20-25 grams of protein too.
Joe, just a quick note – I was scrolling through the comments and found one by “Andrew,” who stated he was in school to become a RPh. I didn’t scroll through the rest of the comments, so others may have pointed this out, but vitamin E is NOT water soluble!
Excess amounts get stored in the body, and taking too much over time can lead to pretty serious problems – prolonged bleeding (even leading to hemorrhagic stroke!), nausea, diarrhea, weakness.
Why would Beachbody put 500% of the RDA of this vitamin in a drink that users will be drinking on a regular basis, especially when they might be using other supplements/drinks etc. also containing vitamin E?
Hello Nurse, yes I did notice that but let it slide as a slip of the keys (my bad). Its an interesting point you make about the 500 % DV of vitamin E. I have not heard of very many vitamin E overdose symptoms (maybe you have?) but its true that its stored in fat cells and has a blood thinning effect. I usually chalk up adding lots of vitamins to supplements because vitamins are relatively cheap, and vitamin E in particular seems to be revered as “sexy” in the eyes of people despite its controversial reputation.
Hi Joe, thanks for the great info, I found this very informative!
First of all, I don’t know much of anything dealing with supplements or stuff like that. All through high school I never paid much attention to working out, and it’s only until now that I’ve been in college for two years that I have become interested in getting in shape. I’m 21, weigh 140 lbs, I have started to get some muscle since I’m on week 6 of P90X, and I mainly need to loose my belly fat.
I read on one of your comments that I can make my own recovery drink by blending milk, protein, and frozen strawberries/blueberries. Your recovery drink sounds like a much better option than the p90x recovery drink, not only because of all the great points that you pointed out on this post, but also because I think the P90X recovery drink tastes terrible!! I couldn’t take it for more than two days and now I am definitely returning it and getting a refund!
Basically, I just want to know what supplements to take, the best recovery drink that I can make myself, and I would also like the link to the post of where you wrote the recipe of how to make a shake that is better than shakeology (I read it on one of your comments), and I would also like to know the difference between protein and creatine and if I need to be consuming both?
I hope I don’t sound too dumb not knowing this, it’s only recently that I started to workout so I don’t know much. Thanks!
Hi Erik, let me address your questions one at a time
1. here is the link to my smoothie shake
2. I dont think you need creatine at this point. creatine is a significant source of energy when you are doing something really difficult like lifting a very heavy weight only 1 time or sprinting. there are parts of p90 x where creatine is coming into play however you make creatine naturally. if your healthy the supplements wont hurt you but they will probably raise your bodyweight some due to water retention in the cells. Ive witten a few things about creatine. check the creatine category of this website.
3. as for protein, if you are getting about .065 grams per pound of body weight per day I think that is enough. aim for about 20-25 grams per meal if possible.
4. as for other supplements Id rather you focus most on eating well, full of foods that have color -orange, red, green, purple ect. A multivitamin that has 100% of the Daily value -DV – of most vitamins / minerals is ok too. eating fish several times per week or taking fish oil supplements on days you dont also makes some secse. for more on this check out theses too
how to read fish oil labels
omega 3 handbook review
hope that helps!
Hi Joe, really appreciate for the research you have done. I am doing the P90x and taking the P90x recovery drink. But one thing I am very worried about is that I have high cholesterol, and the recovery drink label says about cholesterol amount; I want to know will it effect me to have a higher LDL in my cholesterol as I am very worried?
Habib, I dont think the recovery drink will raise your cholesterol or LDL. yes it has cholesterol and some saturated fat but its not much. in the US anything that has less 5% or less of something on a food label is considered “low” in that nutrient. anything that is 20% or more is “high”
since you are working out i expect that the exercise will lower your cholesterol, triglycerides and LDL . it will probably also boost your HDL too. weight loss will also probably lower your cholesterol, triglycerides and LDL too.
Im sure you will be getting your levels checked regularly by your doctor so when you do , let me know how things have changed. right now i dont think you have much to worry about as long as you keep working out and have lost some weight.
Re: whey. There is a Shakeology that’s brown rice protein based. It would make a decent recovery drink by itself imho. It has no animal products, gmo, etc. The beachfitrob shake. 🙂 I have it for breakfast and have started using the recovery as a base and I add a few things. Egg white, shakeology, fructose, acai, etc.
As to cost, chocolate milk would be cheaper but taste and texture and dairy after a hard workout, not for me.
Compared to gatorade, how much is that? P90x Recovery is $1.50 my cost out the door. Net, less than that for a couple reasons.
Here’s a 3rd party link by the Dr. Himself.
http://www.roadrunnersports.com/rrs/content/content.jsp?contentId=400028
I’m not going to Google it, but the people who did the studies are contained therein.
“John Ivy, Ph.D. from the University of Texas and L. J. C. van Loon, Ph.D. from the University of Maastricht, the Netherlands, have shown that protein when combined with carbohydrate almost doubles the insulin response. “
yes I’m aware of the late dr burke’s contribution to nutrition and exercise science. he was one of the greats. lets do the study on the p90x drink vs something else (eg, Gatorade protein recovery drink or chocolate milk) and see what happens.
The author appears unaware of Dr. Burke’s research and the reasoning behind the 4:1 ratio, or even the purpose of a recovery drink.
A recovery drink is intended to replenish your glycogen stores during a window of enhanced insulin sensitivity immediately following exercise. The protein is included because in small doses (ideally at the 4:1 ratio) it further enhances the insulin response, which in turn drives the glycogen replacement process, protein is not included out of a need for the protein itself. Yes, you need protein for repair/rebuilding, but no the recovery drink is not the place or the time to get the bulk of it.
Loading up your drink with more protein, fiber, etc only slows digestion and detracts from the goal…immediate replenishment of the glycogen stores. Feel free to enjoy a smoothie with your extra protein and whatever else you like in there, but do it in the a.m., or a couple of hours post workout, not as a substitute for a recovery drink. You are not making the drink better by adding more protein, you are detracting from the effectiveness of the recovery drink.
frankly, I would expect someone doing analysis, reviews, and commentary on this topic to have a better understanding of the science. When I read “The recovery shake only has 10 grams of protein. That’s not much considering the recovery drink is being marketed to people who strength train. Even Ensure has more protein than the P90X drink” my jaw dropped…the author can’t really be this uninformed while posing as an expert, can he? I guess he can.
Ellis, i simply believe that for most people recovery drinks are over priced and probably no better than simpler solutions. I am aware of the window of opportunity for optimum glycogen supercompensation.I would like research proving that the recovery drink of P90 x is better than less expensive options.
Hello
Good site, I try to find the objective ones, and this one seems to be a keeper.
I read you recommend up to 40g of protein post-workout.
This article would suggest that the benefits from that much is negligible: http://www.exercisebiology.com/index.php/site/articles/how_much_protein_do_you_need_after_your_workout/
Lars, yes i like Anoop’s website! hes a good guy too! looks like he was saying up to 20 grams thing got better and after that things start to plateau. i often recommend 20-30 grams but im generally ok if its a little higher depending on age health and exercise.
This is a fascinating examination of a product that I have used and enjoyed for years along with the P90X Program. I am a professional chef, culinary graduate, health and wellness consultant and whole foods, plant-based diet advocate.
I have copied and pasted important information for anyone using recovery drinks that contain whey protein. Whey is a derivative of milk proteins and used in general for a wide variety of recovery drinks, body building formulas and meal replacement drinks. If you have ever experienced any wide variety of allergy symptoms from sinus infections to upper respiratory infections then you may want to read the in-depth look at the benefits of vegan proteins vs. whey proteins. Keep in mind, this study below is a bit lengthy (5 pages) but if you take to time to learn what a simple “shift” in your dietary lifestyle can produce, then the short time to read this will be more than worth the 10 minutes or so it takes to read the study.
Vegan Protein Benefits vs. Whey
Thank you to:
Dr. Kelly Martin, B.S., Pharm.D. ID#15333688
Arbonne International Independent Consultant
VEGAN PROTEIN INFORMATION
Cranberry protein is unique in that it is the only 100% plant protein that contains 25% complete protein including all essential amino acids.
Cranberry protein is extracted using cold-pressing technology preserving natural balances and naturally occurring fatty acids, which increases
the absorption of the other nutrients.
• Powerful detoxifier and diuretic (flushes out the kidneys)
• Treats bladder, kidney and urinary problems
• Boosts immune system, protecting against influenza and the common cold
• Increases “good” cholesterol (HDL), and reduces “bad” cholesterol (LDL)
• Improves circulation and reduces risk of heart disease
• Helps to relieve stress & depression
• Treats skin conditions such as: acne, dermatitis, psoriasis, burns & wounds
• Also considered one of the best remedies for REDUCING CELLULITE!
A high fiber, low calorie, nutrient dense vegetarian SUPERFOOD, Peas are also a remarkable source of plant-based proteins and amino acids! Protein from peas satisfies all FAO essential amino acid requirements. The amino acids found in peas include Lysine, Arginine, Glutamine, Leucine, Isoleucine & Valine (Branched Chain Amino Acids – BCAAs)
• Aid muscle tissue maintenance
• Comparable to egg and milk proteins
• BCAAs are higher in pea protein than any other vegetable protein
• Helps restore nitrogen balance after intense physiological stress
• Increases muscle mass while reducing body fat during intense exercise
• Improves vasodilatation and promotes a healthy heart
• Assists in maintaining lean body mass
• Facilitates calcium absorption (promoting healthy bone development in children)
• Boosts the immune system: producing antibodies, hormones, enzymes, collagen, and tissue-repair
• Low in sulfur proteins (sulfur proteins speed up the aging process)
• Increases metabolism and satiety (helping you to feel “full”)
Recent studies show that consuming pea protein results in fewer calories consumed at the next meal.
• Natural tonic for preventing and treating high blood pressure
• Promotes healthy kidney function
Rice Protein – Standard cooked rice has a protein content of only 5%-7%. To make concentrated rice protein, whole brown rice is ground into flour, and then mixed with water. Natural enzymes are then added sequentially to break down and separate out the
carbohydrates and fibers from the protein portion of the slurry. Since the process is enzyme based, temperature must be kept low to preserve the enzyme activity levels. Low temperature and chemical free processing prevents the denaturing of amino acids, as is seen in soy and dairy processing. The end product is 80-90% pure, hypoallergenic, easily digested protein. After four hours, the body digests over 86% of all ingested rice protein, compared with about 57% for soy. In the end, rice protein has a biological value of between 70-80, a net protein utilization of about 76, and a total absorption ration of some 98%.
Note: rice protein is high in the amino acids cysteine and methionine, but tends to be low in lysine, which negatively impacts its bioavailability. If you can raise its lysine levels, you can dramatically increase its bioavailability.
Pea Protein
When it comes to perception, more people have a problem with the “idea” of pea protein than with rice protein. But in fact, pea protein has a very mild, pleasantly sweet taste. It’s one of the better tasting proteins. Pea protein is the concentrated natural protein fraction of yellow peas. The process used for concentrating pea protein is water based, making the end product very “natural.” The Beneficial Combination of Rice and Pea Proteins
As mentioned above, rice protein is high in cysteine and methionine, but tends to be low in lysine. Yellow pea protein, on the other hand, tends to be low in the sulfur containing amino acids, cysteine and methionine — but high in lysine. The bottom line is that when used in combination, rice protein and yellow pea protein offer a Protein Efficiency Ratio that begins to rival dairy and egg — but without their potential to promote allergic reactions. In addition, the texture of pea protein helps smooth out the “chalkiness” of rice protein. Like rice protein, it is hypoallergenic and easily digested.
On a different note, the rice/pea combo also has a nice branch chain amino acid profile — only slightly less than whey.
Whey Rice/Pea
Leucine (percent of total) 8 7
Isoleucine (percent of total) 6 4
Valine (percent of total) 5 4
A commonly asked questions is the when is the best time to take the supplement: pre, post, or at rest. Traditionally, a person wants quick absorb post workout, and slow absorb before bed and during the day. The underlined statement above tells us Arbonne is best used immediately after workout when you want your body sucking up protein for recovery and rebuilding, plus it is a protein that is easy for your system to digest especially with the quality ingredients that Arbonne is committed to and lack of chemicals. Post workout might even be better if you mix a Non-Dairy milk (Non-Dairy sources -Almond, Coconut, or Rice Milk)
RISKS OF WHEY PROTEIN:
• Protein Concerns Can protein supplements cause harm? Some protein supplements can cause aminoacidemia, a condition that leads to diabetes. Some protein supplements can cause gas, bloating, acne, or digestive distress. Some people have no problem with any protein source, however, 50 million Americans have dairy reactions, 109 million Americans have blood sugar concerns, and 12 million Americans have food allergies.
• Whey is High in Cholesterol Whey tends to be very high in cholesterol. This is a major concern for any healthconscious consumer or athlete that is trying to push their body to its ultimate potential.
• Immunogenicity – The lacto globulin that whey protein contains causes a wide variety of allergy symptoms from sinus infections to upper respiratory mucus. Can potentially increase incidence of autoimmune disease. Companies can add enzymes for the lactose-intolerant, but there is nothing you can do if you are allergic to the large proteins
found in whey.
http://lib.bioinfo.pl/pmid:11729348
• Absorption – many studies are now showing that the rapid rate at which whey is absorbed taxes the kidneys and liver significantly. Can see fatty liver and kidney stones from the amount of ammonia that circulated in the blood stream. Utilization of the protein decreases significantly.
• Contaminants – from antibiotics, puss, and steroids to heavy metals…. see attached sheet. Organic whey is only addressing this area of concern.
Whey Contributes To Aminoacidemia
Aminoacidemia may sound like a disease, but it’s not. It is a condition in which excessive amounts of amino acids are present in the blood. If there is nothing in the diet, for example, to account for it, it could be indicative of missing or defective enzymes in the liver, which are essential for the breakdown of nitrogen containing amino acids
in the body. If a body can’t sufficiently break down amino acids, it can lead to generalized hyper-aminoacidemia, and ultimately to neurotoxicity and early death.
For years bodybuilders have claimed that excess amino acids dumped quickly into the bloodstream is a helpful condition for building muscle. Unfortunately, new studies now indicate that not only is this not necessarily true, but that aminoacidemia may be a contributing factor in the onset of diabetes. Specifically, The American Journal of
Clinical Nutrition has confirmed that whey’s high Protein Digestibility Corrected Amino Acid Score actually ensures a rate of amino acid delivery that is too rapid to sustain the anabolic requirement during the postprandial period (the period right after a meal).
Again, we’re talking about intentionally induced aminoacidemia through diet. For years bodybuilders have claimed this is a helpful condition for building muscle, and for several years now, this has been one of the main selling features of whey protein in the bodybuilding community. The rational is that muscle growth is about staying in a
positive nitrogen state. Exercise damages muscle, stresses it, and throws your body into a negative nitrogen catabolic (breakdown) state. And the best way to take yourself out of a catabolic state and into a positive nitrogen anabolic (building) state is to consume the fastest absorbing protein you can get your hands on — whey. And there is no question that whey protein induces a short-term dramatic increase in blood levels of amino acids —
i.e. aminoacidemia. Unfortunately, new studies now indicate that this rational, taken as a whole, may not necessarily be true.
Specifically, studies have confirmed the “paradox” of the highly soluble proteins found in whey and whey isolate, which, despite their high Protein Digestibility Corrected Amino Acid Score, ensure a rate of amino acid delivery that is too rapid to sustain the body’s anabolic requirement during the minutes and hours after consuming it — thus being counterproductive for the development of muscle. Or in simple terms, aminoacidemia may not provide the benefit many bodybuilders think it does.
But even worse, aminoacidemia may actually have long-term health consequences. One example is diabetes. Interestingly enough, short-term aminoacidemia can actually lower blood sugar levels since it stimulates higher beta-cell secretion and a concomitant increase in insulin levels (by as much as 40%). This, of course, significantly lowers blood sugar levels. However, over time, this constant stimulation may overstress and degrade the ability of beta-cells to produce sufficient insulin when called for and may ultimately, over time, contribute to pre-diabetic and diabetic conditions in the body.
In addition, excess amino acids are converted into carbon dioxide, water, and ammonia. Ammonia is toxic to the body and is a primary cause of premature fatigue. Normally, the body handles excess ammonia by converting it to urea then filtering it through the kidneys. But if the ammonia level is too high, it overburdens the kidneys. This is
why doctors will insist on lower levels of protein intake in cases of kidney disease. And finally, although you can find studies all over the map on the question of high amino acid levels in the blood (i.e., high protein consumption) and bone loss, by far, the most convincing studies indicate that there is a problem.
For bodybuilders, the paradox of aminoacidemia says that the main virtue of whey, its high Protein Digestibility Corrected Amino Acid Score, probably produces a rate of amino acid delivery that is too rapid to sustain the anabolic requirement during the immediate hours after consuming it – thus making it counterproductive for the development of muscle.
Whey and Intestinal Toxemia
Intestinal toxemia is not a medical condition. It is more of a catchall phrase used in the alternative health community to describe a set of conditions that can arise in the intestinal tract as the result of improper dietary choices. It has three primary manifestations:
• Putrefaction, which is caused by bacterial action on undigested proteins. Guanidine, histamine, mercaptans, indol, phenyl, skato, and other organic toxins may be formed as a result.
• Rancidity refers specifically to the spoilage of fats. This can actually occur in the digestive tract itself — not just from the consumption of rancid fats in the diet. The primary concern is that rancid fats promote the production of peroxide free radicals in the body.
• Fermentation is caused by the action of bacteria and yeasts on carbohydrates. Excessive gas, increased blood alcohol levels (that’s why excess sugar can give you a hangover), and Candida hyper-growth are just three problems associated with intestinal fermentation.
Intestinal toxemia occurs when large particles of undigested food enter the small intestine and colon. Since these parts of the digestive tract were not designed to handle excessive amounts of undigested food, the partially digested food mass becomes a fertile breeding ground for bacteria and yeast fermentation. Each nutrient degrades in its own unique way. Proteins putrefy, carbohydrates ferment, and fats become rancid due to the workings of intestinal bacteria. These bacteria then produce harmful by-products that damage the intestines, reduce nutrient assimilation, create excess gas and bloating, and lead to persistent diarrhea. On top of that, mild to intense stomach pains (the result of muscle cramping and excessive gas) accompany this process. Prolonged intestinal toxemia may be a major contributing factor in the onset of Irritable Bowel Syndrome and Crohn’s Disease.
For a number of reasons, whey protein can be a major factor in promoting intestinal toxemia. Whey contains no fiber, which is necessary to keep things moving consistently through the intestinal tract. Because it is highly processed, whey protein contains no live enzymes to break down the large whey proteins. The human body actually has a hard time breaking down the three primary proteins in whey. Taken together, these problems provide an optimum environment for non-beneficial intestinal bacteria to thrive in. In addition, whey is very acid forming, which lowers the pH of the normally alkaline environment of the intestinal tract, thus favoring the growth of unfriendly bacteria over beneficial bacteria. Add Splenda and you have a toxic mess in the intestines.
Say NO WAY! To WHEY! http://www.notmilk.com/whey.html
• After fat and casein are removed from milk, dairy processors are left with whey protein. Whey is composed of bovine blood proteins. Serum albumen. Lactalbumen. Dead white blood cells. Hormonal residues including estrogen and progesterone.
• The body’s reaction to a foreign protein is to destroy that antigen-like invader with an antibody. For those individuals unfortunate enough to possess a genetic pre-disposition to such an event, the antibody then turns upon one’s own cells.
• That is what is known as an autoimmune response In the case of diabetes and Multiple Sclerosis (MS), the body’s response to whey proteins is to attack the outer membrane protecting nerve cells, or the myelin sheath.
• It has long been established that early exposure to bovine proteins is a trigger for insulin dependent diabetes mellitus. Researchers have made that same milk consumption connection to MS. The July 30, 1992 issue of the New England Journal of Medicine first reported the diabetes autoimmune response milk connection:
• “Patients with insulin dependent diabetes mellitus produce antibodies to cow milk proteins that participate in the development of islet dysfunction… Taken as a whole, our findings suggest that an active response in patients with IDDM (to the bovine protein) is a feature of the auto-immune response.”
On December 14, 1996, The Lancet revealed:
• “Cow’s milk proteins are unique in one respect: in industrialized countries they are the first foreign proteins entering the infant gut, since most formulations for babies are cow milk-based. The first pilot stage of our IDD prevention study found that oral exposure to dairy milk proteins in infancy resulted in both cellular and immune response…this
suggests the possible importance of the gut immune system to the pathogenesis of IDD.”
THE MULTIPLE SCLEROSIS/MILK CONNECTION
• The April 1, 2001 issue of the Journal of Immunology contained a study linking MS to milk consumption.
• Michael Dosch, M.D., and his team of researchers determined that multiple sclerosis and type I (juvenile) diabetes mellitus are far more closely linked than previously thought. Dosch attributes exposure to cow milk protein as a risk factor in the development of both diseases for people who are genetically susceptible. According to Dosch:
• “We found that immunologically, type I diabetes and multiple sclerosis are almost the same – in a test tube you can barely tell the two diseases apart. We found that the autoimmunity was not specific to the organ system affected by the disease. Previously it was thought that in MS autoimmunity would develop in the central nervous system, and in
diabetes it would only be found in the pancreas. We found that both tissues are targeted in each disease.”
MULTIPLE SCLEROSIS
• Multiple sclerosis affects approximately 300,000 Americans. Two-thirds of those diagnosed with MS are women. Most researchers believe that MS is an autoimmune disease. Auto means “self.”
WHO DOES NOT GET MS?
• It is interesting to note that Eskimos and Bantus (50 million individuals living in East Africa) rarely get MS. Neither do those native North and South American Indian or Asian populations who consume no cow’s milk or dairy products.
WHO GETS MS?
• The British medical journal Lancet reported that dairy-rich diets filled have been closely linked to the development of MS. (The Lancet 1974; 2:1061)
• A study published in the journal Neuroepidemiology revealed an association between eating dairy foods and an increased prevalence of MS. (Neuroepidemiology 1992;11:304Â-12.)
• MS researcher, Luther Lindner, M.D., a pathologist at Texas A & M University College of Medicine, wrote:
• “It might be prudent to limit the intake of milk and milk products.”
• Dairy industry scare tactics that offer misinformation regarding osteoporosis targets women. Two-thirds of MS victims are women. As milk and cheese consumption increase along population lines, so too does an epidemic number of MS cases. The numbers add up. The clues add up. The science supports epidemiological studies. Got diabetes? Got MS? The milk connection has been established.
ACID FORMING FOODS – http://www.rawfoodexplained.com/acid-and-alkaline-substances/acid-and-alkaline-in-the-diet.html
“When nutritionists talk about acid- or alkaline-forming foods, they are referring to the condition of the food after ingestion. There are many food substances, which are acidic in their natural form that becomes alkaline when broken down within the body.
A physical description of an acidic substance would be “sour or sharp to the taste buds.” Litmus paper is a simple means to determine whether a substance is acidic. Acidic substances such as vinegar, lemon juice, grapefruit juice, tomato juice, tea, coffee or sour milk will all turn blue litmus paper red. The red coloration is an indication of the substances acidic characteristics. Alkaline substances, on the other hand, will cause red litmus paper to turn blue. However, when acid and alkaline substances are mixed together, they neutralize each other, forming water and salt.
Generally speaking, the metabolic processes of the breakdown of foods from the vegetable kingdom change in character from acidic to alkaline, while the foods from the animal world change from alkaline to acid during metabolism.
All foods contain within them a combination of both acid-forming and alkaline-forming elements. The particular influence a food will have on pH will be determined simply by which elements are dominant, the acid elements or the alkaline elements. These elements, when broken down, will either release (H+) ions, or thus create an acidic medium, or they will accept and combine with (H+) ions, creating an alkaline medium.
Keep in mind the following basic concepts:
• Organic matter is taken into the body in the form of food.
• This organic matter is broken down into simple compounds (monosaccharide’s, amino acids, lipids etc.).
• After metabolism, these compounds leave an acidic or alkaline residue in the body.
• The simple compounds contain elements such as sulphur, potassium, sodium, magnesium and calcium. These minerals determine the H+ concentration and thus the acidity or alkalinity of the body.
These elements are either acid-forming elements or alkaline-forming elements. The acid-forming substances are sulphur, phosphorus and chlorine, while the alkaline formers are sodium, potassium, calcium, magnesium and iron.
Most proteins contain sulphur, as well as phosphorus, within their chemical structures. When metabolized, these substances are broken down into phosphoric acid and sulphuric acid, which must then be neutralized through various chemical reactions. Another by-product of protein metabolism is uric acid. (Uric acid has been found to have a major influence on the development of arthritis; in particular, gouty arthritis.) Uric acid must be neutralized and excreted from the kidneys. Because of these toxic by-products of protein metabolism (phosphoric, sulphuric and uric acids), and for many other reasons not mentioned here, protein foods, and especially animal products, are acid forming. Most grains and dairy products, also high in protein, are, like meats acid-forming.
Within the plant kingdom, the organic acids found in fruits and vegetables are metabolized and eventually become carbon dioxide and water. The alkaline elements such as potassium, calcium, sodium and magnesium remain. Although many fruits are acidic in nature, when broken down into their constituent elements, the acids are rendered neutral
and the alkaline elements are dominant. Therefore, the end result of the organic breakdown and digestion of fruits and vegetables is alkaline in nature.
Since we are constantly supplying acids and alkalizes to our bodies through the various foods we eat, it is very importantthat we consider the balance between these two extremes. If we consume excessive amounts of acid-forming foods, such as animal and dairy products, the body must tap its alkaline reserves (buffer salts) in order to maintain the proper pH. The kidneys, lungs and entire physiology are overworked in the process of excreting the neutralized acids from the body. This strain eventually leads to a depletion of buffer salts and the breakdown in the physiological functions of various organs, including the kidneys. Many different organ malfunctions are referred to as “disease,” while the underlying cause, acidosis (due largely to faulty diet), has been overlooked. The point to keep in mind is that any food, drug or condiment that is extremely acidic in nature utilizes alkaline reserves and overworks the various organs. This type of dietary abuse may be tolerated for a period of time, but eventually the body will no longer be capable of handling this overload and will slowly begin to break down.
Foods that are beneficial in maintaining body pH are fruits and vegetables (preferably in their raw form), plus unprocessed nuts and seeds.
The following rules will supply a conceptual basis from which to apply the dietary philosophy of Natural Hygiene.
FOODS TO AVOID
a. All animal foods.
b. Dairy products, including milk, yogurt and cheese.
c. Vinegar and various condiments.
d. Drugs (acidic and alkaline).
e. Refined and processed foods. (Many alkaline elements have been removed.)
f. Fats. (found in both meat and dairy products.)
g. Teas, coffee, cocoa and chocolate.
FOODS TO EAT
These should be fresh and unprocessed.
a. Uncooked vegetables.
b. Fresh fruits.
c. Unroasted nuts and seeds.
If you simply follow these rules, your body will benefit from a diet rich in all the essential proteins, fats, carbohydrates, vitamins and minerals. It will do this without having to deal with foods that deplete alkaline reserves and simultaneously overwork the buffer systems and organs of the body. These simple rules, combined with all the other areas of Natural
Hygiene, will insure a condition in which your body can maintain a balanced state of health and well-being.
Downfalls of Soy Protein
• Soy Protein Also Has Side Effects. No need to worry about lactose-intolerance with soy, but soy protein is very high in allergens (some 28 different proteins present in soy have been found to bind to IgE antibodies). And, the more one eats it, the more likely one will develop allergies!
• Soy Blocks Essential Minerals. Soy blocks the absorption of important minerals such as calcium unless the phytates http://www.mercola.com/article/soy/avoid_soy.htm have been removed. This can be very hazardous to athletes or the elderly who are typically mineral deficient due to diet and lack of minerals in most fruits and vegetables.
• Soy Can Disrupt Hormone Balances. Soy contains high levels of phytoestrogens, which although beneficial in moderate amounts, can be counter-productive in large amounts — particularly for children. Phytoestrogens have been linked to thyroid problems, tumors, infertility, and hormonal imbalances.
• Low Protein Utilization. Although soy’s biological value is not bad at 70-80, its net protein utilization at 61 is quite low. In fact, unless it has been fermented, soy protein contains potent enzyme inhibitors that block the action of trypsin and other enzymes needed for protein digestion. This can create significant amounts of gas, in addition to promoting pathological conditions of the pancreas, including cancer.
• *As a side note, soy protein was once considered a waste product of the soy oil industry and used almost exclusively as cattle feed.
Downfalls of Isolated Rice Protein
• Rice Protein Alone is not an optimized protein. Rice protein is high in the amino acids cysteine and methionine, but tends to be low in lysine, which negatively impacts its bioavailability. If you can raise its lysine levels, you can dramatically increase its bioavailability. (The benefit of combining pea protein and rice protein with cranberry
protein!)
• Most Rice Proteins Taste Chalky. Rice protein has a lot of health benefits; the pea protein provides a much smoother taste and texture. It is more expensive than rice protein, but needed for palatability.
Splenda Destroys Your Gut Flora
http://articles.mercola.com/sites/articles/archive/2011/04/26/major-media-finally-exposes-splendas-lies.aspx
“Different artificial sweeteners have been found to wreak havoc in a number of different ways. Aspartame, for example, has a long list of studies indicating its harmful effects, ranging from brain damage to pre-term delivery. Splenda (sucralose) has been found to be particularly damaging to your intestines.
A study published in 2008 found that Splenda:
Reduces the amount of good bacteria in your intestines by 50 percent. Increases the pH level in your intestines, and Affects a glycoprotein in your body that can have crucial health effects, particularly if you’re on certain medications like chemotherapy, or treatments for AIDS and certain heart conditions. They also found unmistakable evidence that Splenda is absorbed by fat, contrary to previous claims. In response to this study, James Turner, chairman of the national consumer education group Citizens for Health issued the
following statement:
“The report makes it clear that the artificial sweetener Splenda and its key component sucralose pose a threat to the people who consume the product. Hundreds of consumers have complained to us about side effects from using Splenda and this study … confirms that the chemicals in the little yellow package should carry a big red warning label.” I agree. It’s truly disturbing that Splenda can destroy up to 50 percent of your healthy intestinal bacteria, as these bacteria are absolutely vital for supporting your general health! Many people are already deficient in healthy bacteria due to consuming too many highly processed foods. This is why a high quality probiotic is one of the very few supplements I highly recommend for most, if not all, people. Believe me, if you continually destroy up to half of your gut flora by regularly consuming Splenda, then poor health is virtually guaranteed!”
COST OF QUALITY PROTEIN:
Many people think that protein is protein. But of course we know that this is not true. You can buy low-end hydrolyzed (chemically processed) protein for cheap that is low quality, and has a low assimilation rate and causes intestinal disturbances and tastes like garbage. Or you can buy a natural process high quality protein that has a high absorption rate and easy to digest, has high efficacy and health value and tastes great. Your choice – you get what you pay for. Also, in my opinion there are too many body builders and athletes that take so much protein and yet they do not assimilate the protein that they have taken in. After all, it’s all about digestion and assimilation. Because Arbonne is predigested with bio fermentation and enzymes it has 98 to 99% digestion efficiency. That means that you do not need to take, as much to get the results you need. Third, Arbonne’s is a functional food or in other words a food that is nutritious and tastes good but also has awesome healing properties. Here are some more reasons to use Arbonne:
1. Arbonne’s is Naturally Rich in Vitamins and Minerals, Arbonne’s protein contains high amounts of antioxidants and
other essential nutrients – such as thiamin, iodine, riboflavin, niacin, and potassium.
2. There is currently a clinical trial, which shows promise that Rice Protein aids in the absorption of vitamins. There has been a direct correlation between the use of Rice Protein and the absorption of vitamins in AIDS patients where other proteins do not provide such synergistic affects during the intake.
3. Weight Loss-Clinical studies in Japan have showed that by providing Rice Protein as a staple in a diet, that it can be used as a weight control vehicle. Especially, because of the superior absorption rates.
4. Diabetes- there are Clinical Studies going on now which show that because of the balanced nutritional profile of rice, it helps to actually maintain the diabetic affects of sugars, which could be used in diabetic products to help control insulin levels.
5. Cholesterol-Clinical studies have shown promise that rice protein has cholesterol lowering potential and the USDA is currently using Rice Protein in trials to see if it may help control high blood pressure.
BENEFITS OF ARBONNE’S VEGAN PROTEIN (Pea + Rice + Cranberry)
Benefits
• High protein content
• No cholesterol
• Low glycemic index
• Does not contribute to aminoacidemia – kidney stones or fatty liver
• Hypoallergenic
• No burping
• No bloating or gas
• No constipation
• No indigestion
• No allergies
• No estrogens
• No antibiotics
• No GMO
• Optimized amino acid profile
• High biological value – high bioavailability
• Enhanced digestion factors
• Augmented muscle energy
• Increased nitric oxide production – decreases blood pressure
• Reduced lactic acid and ammonia build up
• Improved ATP and phosphocreatine recovery (Krebs’s Cycle)
• Train harder & work out longer
• Gluten-Free
• Used in a Detoxification Diet – safely eliminate toxins stored in fat.
Dr. Kelly Martin, B.S., Pharm.D. ID#15333688
Arbonne International Independent Consultant
Just off the top of my head
WHEY PROTEIN: (Isagenix, Advocare, Shakeology, and a portion of Visalus)
Downfalls of Soy Protein (Herbalife, Juice Plus, portion of Visalus)
Downfalls of Isolated Rice Protein (New Shakeology Vegetarian Shake)
Splenda Destroys Your Gut Flora (Visalus, Advocare)
such useful — if frightening information. I read all of the articles you suggested, paying special attention to the article on rhabdomyolosis. (must mention that my husband is somewhat bemused by my new fascination with the color of my urine).
this week, on my two hours of exercise a day plan, i am sleeping an awful lot ( a nap and a full nights sleep, around 10 hours total) and am sore most of the time. on the other hand, i am much cheerier, more energetic and less moody than i was the first couple of weeks of exercising, (or during the months before that when i was not exercising at all).
It may turn out that i need to exercise less, but i would like to give myself as much support as possible in order to exercise as much as i safely can. once i go back to teaching in September, i will be lucky to exercise 4 times a week.
What do you think of ABB Pure Pro 35 as a recovery drink? both the chocolate and the vanilla have only four points.
Cathy, I like ABB. I think they taste good. Im glad you are feeling better. Didn’t want to scare you with my review of rhabdo. Just wanted to make you aware of it as most people have never heard of it. As long as you feel good you can still keep working out but if you feel really sore, give your self a day or two to rest (we actually get stronger when we rest – that’s when we repair the damage caused by exercise). try doing something different like taking a walk around your neighborood for a change of pace.
sorry it took so long to get back. I was having a major overhaul to this site done which took a few days to complete.
Thanks so much for the information, Joe.
I have lived a very sedentary lifestyle for the last few years, and now, at 50 and 40 pounds over-weight, i have four months this summer which i plan to devote to getting myself on a more healthy track.
so, i am very far indeed from a highly trained athlete.
i am exercising a lot, though. for the first 2 or 3 weeks that i began my new health regime i worked out one hour day, six days a week. starting this week, i am working out 2 hours a day six days a week (one hour hard core and one hour mild to moderate).
i always feel great while i am exercising, but for the rest of the day am often extremely sore, tired and hungry. perhaps my quest for a recovery drink is just that i am looking for a quick fix for the effects of exercising so much more after so much time doing nothing.
I checked out RTD 51 and it, like most recovery drinks, is 6 points. oddly, the drink i have found with the fewest points is Hammer Recoverite. I would love to know what you think of that product.
Cathy, I took a look at Hammer Recoverite. I didn’t see all of the ingredients from its website but saw it has glutamine. This amino acid is popular in recovery products, mostly because of research that is based on athletes and very, very sick people.
Here is my review on glutamine http://supplementclarity.com/glutamine-supplement-research-review/
Id like to see all of the ingredients in the Hammer recovery drink. I am skeptical that it will reduce your muscle sorness as they claim on the product website.
I understand the desire to get healthy. I wonder if you are working out too hard. 2 hours a day is a lot especially if you are feeling tired and sore afterwards. Here are some reviews Ive written on my personal website that may help you:
Muscle soreness http://www.joe-cannon.com/delayed-muscle-sorness-review/
Exercise tips http://www.joe-cannon.com/exercise-workout-training-tips/
True or false http://www.joe-cannon.com/fitness-true-false-test/
Rhabdomyolysis (definitely read this!) http://www.joe-cannon.com/rhabdomyolysis-personal-trainers-exercise-review-symptoms-negatives-eccentric-fitness-bootcamp/
Since you are doing 1-2 hours a day of a pretty hard workout, Id suggest cutting this back to 4-5 days per week with a lower intensity workout like walking taking up the last 1-2 days of your week. I say this because of my concern that you may get an injury. I want you to be able to work out pain free for the long haul. Remember this is a marathon, not a sprint 🙂
All that said, if you want to try it for a few weeks, thats fine. if it helps or doesn’t, let me know.
I will say two things, one of which I probably have said before but it bears repeating.
1. The recovery drink has a 30 day guarantee. Do a month of strength training with it, and without it. Get your money back if you don’t think it’s worthwhile.
2. I work out pretty darn hard. I DON’T want to drink MILK when I’m all hot and sweaty. I think I’d barf. Of course, that’s me. The recovery drink has a light, fruity, sweet flavor I LOVE. It mixes well taste-wise with a little Shakeology.
I’ll never claim any of it’s the second coming, or the cheapest thing out there.
I like Apple. Some people like PC. One’s more expensive, one’s cheaper. Choose your experience.