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|User Info||The Low-Hanging Fruit; entered at 2017-03-02 19:43:05|
For those of you who wonder about using whey protein powder as part of your diet, you might consider the following. I lift weights 4 days a week and push myself when exercising. For 3 months I ate whey powder at supper as my main source of protein (20 g of protein mixed with almond milk or Half & Half). I had intended to check my glucose levels regularly (once a week was the plan) during that 3 months, but life got in the way and I forgot several times. |
A typical day's meal was nothing for breakfast or maybe some yoghurt, a couple hard boiled eggs for lunch and a big bowl of veggies with butter or coconut oil and the protein shake. Sometimes I had nuts for a snake.
At the end of 3 months, my glucose was:
Meal Before After
Breakfast 107 102
Lunch 103 96
Supper 92 96
A1c was 5.1.
It isn't unusual for my glucose to spike first thing in the morning, but 107 is high and it didn't come down until late in the day and didn't drop as much as I usually do. Two months back on meat and I'm back to the 80s.
Here is what I think happened: Your body can only use a limited amount of protein per hour to repair muscles. Any protein in excess of that gets converted to glucose. Whey protein is a "fast" protein and is immediately available. Meat, especially with fat, is digested more slowly. I haven't yet found any papers that fully support that idea but a few suggest that I'm not wildly off base.
If you want to use whey protein, check your glucose levels for several weeks before starting the protein so you get a baseline. Don't drink it all at one shot, space it out over a couple of hours. (Personally, I find that difficult to do.) Don't eat it every day for weeks on end.
Note: I'm not a doc, I didn't sleep in a Holiday Inn and you may not experience the same reaction that I did.