Wednesday, December 23, 2009
Paleo Diet Q & A - 23 December 2009
Here's today's edition of Paleo Diet Q & A.
Q: I like drinking protein shakes in the morning, but I noticed some of the protein sources in my protein is made from milk or dairy products. Is there an alternative that is available in the market place?
A: Dear John-Michael,
Yes, egg white protein powder is a better option than whey protein. Whey is a good source of casein and IGF-1, two insulinogenic (they increase pancreas insulin release) peptides that may lead to hyperinsulinemia which is at the root of many chronic degenerative diseases as shown in Dr. Cordain's scientific paper: "Hyperinsulinemic diseases: more than just syndrome X"
However, if you suffer from an autoimmune disease you may want to reduce egg whites until your symptoms improve. Lean meats and fish are good sources of proteins and particularly of branched chain amino acids which increase muscle growth.
I hope this helps.
Q: I'm a male senior citizen (aged 60+) who is on the Paleo Diet and experiencing unwanted weight loss. What can you suggest to curb my unwanted weight loss?
A: Start a weight Training Program (3 times a week is enough) and pay attention to the post workout period:
After high intensity exercise there is a window of opportunity (that peaks in the first 30 minutes) where it appears that increasing blood levels of insulin, along with amino acids, is beneficial. This facilitates recovery and increases protein synthesis without (theoretically) inducing insulin resistance.
I would use a post-workout shake, composed of water, and liquid essential amino acids, along with net base yielding high glycemic carbohydrates (such as Bananas or grape juice). This has been shown to increase protein synthesis.
The ingestion of an amino acids/high glycemic carbohydrate drink may trigger a very high insulin release that could be followed by Hypoglycemia, which would lead to loss of muscle mass. Moreover, depending on training intensity and duration, it appears that the presence of amino acids (especially leucine) and carbohydrates stimulates protein synthesis for up to 3 hours after a workout (although its peak is reached in the first 30 minutes after training), so it could be useful to eat a solid meal 30 to 60 minutes after the post workout shake, composed of lean meat or fish or egg whites (good source of leucine), and a net base yielding carbohydrate, such as cassava and sweet potatoes. And if this isn’t enough, a second meal (identical to the first one, but with a lower glycemic load) within a 3 hour time frame could be a good idea (lean meat or fish or egg whites and a net base yielding carbohydrate with a lower glycemic load, such as yams).
I hope this helps.