Ori Hofmekler Blog

Why is it that not a single, viable protein supplement exists? Apparently it's harder than putting a man on the moon!

Sport, health and diet products

You might as well eat grass clippings from your back yard

Virtually every nutritional supplement on the market today - products ostensibly designed to improve health - are in fact loaded with either massive amounts or sugar or massive amounts of chemicals - or both! In addition these products use cheap, cheap nutrients in order to maximize profit. If, for example, the supplement is supposed to be a protein powder, the protein used is inferior because inferior protein costs dramatically less than high quality protein. If the supplement contains a carbohydrate, the carb source used is inferior. Now on the label required by law these firms will tout how incredible and potent these products are, but in fact when they are manufactured a conscious decision is made by the maker to utilize the cheapest, least effective base ingredients in order to keep the price down and the profit margin high. The goal is not helping well intentioned clients and needy customers; the goal is maximizing profit, period!

When this inferior profit-product lands on the shelf at the local shopping mall health food store, and John Q. Public are earnestly shopping for their meal replacement packets, their protein powder or their Creatine Monohydrate, the price of the bogus product will be low, if not lower, than the worthless product sitting to its immediate left on the shelf, or the equally worthless product sitting to the immediate right on the shelf.

If, on the other hand, you are selling 100% pure protein powder and you use a quality protein as the basis for your product, because you are scrupulous and serious, you pay twice as much for your protein base as the unscrupulous huckster. Your powerful and potent protein powder will yield the highest biological value and will cost $40 for a canister. The huckster next to you sells his worthless protein, Turbo Double X with Nitrous Oxide Booster Factor for 1/3rd your price. His pathetic product is loaded with massive amounts of sugar or all types of horrible filler and chemicals, but he doesn't give a damn because he can sell his product for $15! Why so cheap? There is nothing of value in his product.

His label is flamboyant and colorful and full of eye-catching phrases and promises. He spends more on the catchy labeling and eye-catching advertising than he spends on what is inside the canister. The ignorant buyer picks up your legitimate product, a product that could actually help him. He winces when he sees your 40-dollar price. He picks up Turbo Double X, reads the label proclaiming "Incredible results in less than two weeks or triple your money back!" He sees the 15-dollar price and buys it. He takes it home and tolerates the taste because it has more sugar than a quart of Ben & Jerry's Ice Cream. Of course he obtains zero results because he might as well eat grass clippings from his back yard. This is typical of the ridiculous products sold in mall health food stores nationwide. Unfortunately virtually every product in that store is completely and utterly worthless.

Coming next: Part 4 (Final) - Isolated proteins do not fit humans, not even animals

Why is it that not a single, viable protein supplement exists? Apparently it's harder than putting a man on the moon!

Taste and Survival

The concept of "Taste" is widely misunderstood. When we speak of taste as a food determination, taste is not just about pleasure, it is not just about sensual satisfaction, but rather taste is our first line of defense against consuming rancid foods. Once the body is detoxified and chemical free, taste will help us guard against eating degraded or highly processed, chemically-loaded foods. Once the body is used to eating only natural, low glycemic foods, when we take a bite out of a rancid or a highly processed-high glycemic food, our newly heightened sense of taste rejects the rancidity or the chemicals or the excess sugar and every fiber in our being screams, 'Spit it out!'

A heightened sense of taste allows us to appreciate and detect balance. Taste gives us an indication of what's missing what needs to be added, if you suffer from acidity, taste will lead you to alkaline-based foods. If your sense of taste is attuned, you will tend to crave what it is you are missing most. If, for instance, your body is depleted of sodium due to excessive sweating after exercise, you will crave for salty food, and if you won't satisfy this craving, it will haunt you with chronic cravings for "something" until you finally provide your body with the missing salt.

If you train the body machinery, it will become attuned and in touch with your needs. For example, many people are unknowingly deficient in zinc and if that person takes a zinc lozenge it will taste delicious! Once that same body is loaded with zinc, ingesting zinc goes from tasting delicious to nauseating. This is the definition of being physiologically attuned. The point is we have amazing survival mechanisms that need be tapped into. Of course the attenuation is crushed and destroyed by continual indulgence in processed foods, drinks, or chemically-loaded nutritional supplements. By losing our primordial sense of taste we've lost our first line of defense against consuming rancid and harmful food. Our sense of taste nowadays is completely overused and overwhelmed. We habitually consume overly processed, overly sweetened or overly salted foods. The solution is to exorcise these modern "foods" and return to a diet that is based on consumption of primal, elemental foods low on the food chain, foods that have been around for eons, foods that our primordial ancestors consumed before modern factory foods were invented, foods that fit our genes. In my opinion nothing points out the problems we face more dramatically than looking closely at the so-called sport, health, fitness and diet industry.

Coming next in Part 3: Sport, health and diet products.

Why is it that not a single, viable protein supplement exists? Apparently it's harder than putting a man on the moon!

As a result in a dramatic increase in the consumption of foods with a high glycemic index, diabetes, hypertension and cancer rates have soared in both men and women. Many people dismiss the glycemic index by saying that, "The glycemic index is only valid if foods are eaten one at a time and when we mix foods, the glycemic index goes out the window," and indeed this is a partial truth. However, partial truths are often more dangerous than outright lies. We tend to think in two-dimensional terms and in the human body there are more than two dimensions. We were taught to believe that two and two are four. In a two dimensional world that is correct, but in a real multi-dimensional world, two and two aren't necessarily yielding four, and to loop back around to the glycemic index, yes, when a high glycemic food is mixed with a lower glycemic food the end result in theory will be an overall lowering of the net glycemic effect. But in real life turning "moot" into "bad" isn't good enough and there is simply no way around it: anything that over-spikes insulin is harmful regardless if it is very high glycemic or moderately high glycemic. We see the labeling gimmickry on foods and supplements at every turn...supposed health foods with deceptive labeling... "30% less sugar," (30% of what, 100-grams of sugar) or "low net carbs," or "50% less saturated fat, of course since the product contained 100-grams of saturated fat initially, you still are getting 50-grams and 450-calories of the worst, artery-clogging substance. The bottom line is that in order to sustain a healthy blood glucose/insulin response, put aside all the games and tricks and consume only foods that primarily have a low glycemic index rating.

If you eat a pristine diet consuming mostly foods from the low end of the food chain, foods low on the glycemic index, foods such as vegetables, beans, nuts and seeds, you will be able to cycle once in a while in foods higher on the GI index, potatoes for example, without causing blood sugar to chronically overspike.

Let's simplify the question of what to eat. Insofar as I am concerned, there are three overriding criterion for selecting foods that are appropriate, beneficial and add to the solution rather than amplifying the problem...we want foods that are low glycemic, all natural and taste great.

This is a handy, practical, effective and user-friendly method that anyone truly interested in adhering to my Warrior Diet philosophy can use at anytime to determine if a food is suitable for consumption. Is the food low on the glycemic index? Is the food all natural and not loaded with chemicals? Does the food taste great? If the answer is yes to all three than you don't need to consult a list or call me on the phone and ask, you have your own answer.

Low glycemic food is critical because the human species has never fully adapted to survive on high glycemic foods. The reason we use "all natural" as a guideline prerequisite for food consumption is pretty self-evident; as a species humans have never adapted to chemical additives. There is more and more empirical and scientific evidence that we have no defense mechanisms to defend ourselves from chemical processing. This includes artificial sweeteners, synthetic sugar alcohols and synthetic vitamins.

Coming Next: Part 2 - Taste and Survival

When you compare modern grains to nuts and seeds, you will see that humans as a species are much better adapted to utilizing high fat foods, nuts and seeds, as opposed to utilizing grains. The oils from these primal high fat foods is far more nourishing to the muscular system, far more nourishing to the neural system and the hormonal system, than the nutrients derived from grains. As a species we are genetically far better suited for storing fat and utilizing fat for energy than we are at utilizing carbohydrates. If we were adept as a species at using carbohydrates as a primary source of fuel, we would probably end up looking like carbohydrate-enriched bulbs, we would look like potatoes or yams, like the child's toy, Mister Potato Head. We should not ignore how we evolved and what nutrients we are adept at processing. We should not ignore what nutrients we are inept at processing. Those foods on the bottom of the food chain, fruits, vegetables, roots, legumes, nuts and seeds, are undoubtedly the most beneficial to our survival.

Part Two

Practical applications - How to design recovery meals with maximum capacity to promote recuperation and muscular development

Recovery meals should be specially designed to enhance immediate and long lasting recuperating effects.

Immediate recuperating effects.

To actually help promote an immediate recuperating effect, a recovery meal should take full advantage of the relative short time of the post exercise peak potential to assimilate nutrients and regenerate muscle cells. Therefore it should be theoretically ingested during the first 30 minutes, right after resistance exercise. Nevertheless, after prolonged intense drills it is recommended to wait 30 minutes - 1 hour before ingesting a recovery meal. The reason: extremely intense drills cause an accumulation of lactic acid in the liver which leads to a temporary state of insulin resistance. It is then recommended to wait for 30 minutes - 1 hour, let the body clear the lactic acid, regain insulin sensitivity and then have a recovery meal. Any further delay in the timing of the recovery meal may attenuate its full beneficial effect on the muscle and the recuperation process.

A post exercise recovery meal should provide fast releasing nutrients as well as slow releasing nutrients required for promoting both short term and long-term muscle hypertrophy.

For that matter, a post exercise recovery meal should provide the following nutrients.

• Protein with maximum biological value containing a blend of fast and slow releasing proteins such as whey combined with milk protein. Amount per serving should be between 10g - 30g (depending on training intensity and volume). The fast releasing proteins will help boost an immediate post exercise protein synthesis, whereas the slow releasing proteins will help sustain the already established anabolic state in the muscle tissue.
• Carbohydrates consisting of a blend of fast and slow releasing carbs, for inducing an instant insulin spike, followed by a steady slow carb release required for stabilizing insulin levels as well as maintaining an optimum level of blood sugar. As noted, insulin sensitivity increases after intense training and therefore 30 minutes - 1 hour after training would most likely be the best time to incorporate a recovery meal and take advantage of carbs-insulin anabolic and anti-catabolic effects. Post exercise fast releasing carbs (simple carbs) should immediately inhibit muscle protein breakdown. Then the slow releasing carbs (complex or fibrous carbs) will help maintain this anti-catabolic activity in the muscle tissue for a longer period of time (depends on amount of carbs ingested).

  Again, post exercise carb ingestion helps promote swift IGF1 actions in the muscles. As noted, post exercise increased levels of muscle IGF1 is believed to be the most immediate factor in muscle hypertrophy. The amount of post exercise carbs should be between 10g - 30g. Most of the carbs should come from a low glycemic complex fibrous source to avoid over-spiking insulin and undesirable blood sugar fluctuations. However, a small amount of simple carbs from natural low glycemic sources, preferably fructose free such as rice, malt or maple syrup, may help induce an immediate short-term insulin spike required to facilitate an immediate post exercise anti-catabolic effect. 5g of simple carbs will do the job. Any excess of sugar may cause insulin resistance, hypoglycemia and undesirable fat gain.

• Food containing IGF1

  As mentioned, increased IGF1 levels in the muscle tissue is one of the most influential determinates in muscle hypertrophy. Therefore, having food naturally high in IGF1 such as whey or Colostrum (highest in IGF1) may be exactly what the body needs to induce maximum anabolic actions right after a workout. Some individuals may be sensitive to bovine dairy, due to high levels of certain proteins - betalactoglobulins. In that case, it may be worth trying fresh dairy products from other sources such as goat, sheep or buffalo. Whole goat or buffalo Ricotta cheeses could be great sources of protein and IGF1. Food rich in IGF1 provides additional benefits. Both whey protein and Colostrum help enhance recovery by virtue of their highly potent immuno supporting globulins. These proteins help protect against infection or disease often associated with chronic prolonged strenuous exercise or over-training.

• Good Fat

  To support immediate and long-term anabolic actions, a recovery meal requires good fat. However, only certain kinds of fat could be truly beneficial. The best oils for immediate recovery are energy producing ergogenic oils such as MCT (medium chain triglycerides) from natural coconut oil, which have shown to convert to energy rather then body fat. Other good oils are monounsaturated fats such as those in nuts, seeds and olive oil. Naturally occurring fat in dairy protein is rich in IGF1 and therefore beneficial. EFA n-3 is obviously important by virtue of being both essential and anti-inflammatory. Nonetheless, n-3 can be added to the evening meal and doesn't need to be applied right after exercise. N-3 EFAs and monounsaturated oils help promote anti-inflammatory actions as well as steroid hormones actions. Fat slows the release of protein and carbs, thereby helping maintain steady levels of post exercise nutrient absorption required for short and long term anabolic effects.

  There are also special functional oils, such as lecithin that helps promote liver functions as well as support the brain-to-muscle neurotransmitter acetylcholine. It can also support the muscle's increased demand for phosphates after intense exercise.

  Note: stay away from rancid or hydrogenated oils, as well as omega 6 vegetable oils such as canola, corn, soy, safflower or rapeseed, which may promote estrogen, suppress recovery and cause fat gain.

Post exercise recovery meal sum up:

• Have a recovery meal within 30 minutes up to 1 hour right after your workout, to grant immediate post exercise anabolic and anti-catabolic effects.
• Recovery meals should ideally contain a blend of fast and slow releasing proteins and carbs, as well as good fat to support immediate and long-lasting anabolic actions.
• Most importantly: A viable recovery meal should always comply with the following parameters: All natural, Low glycemic, Great taste. If one of these parameters is compromised, the recovery meal will not be viable. For instance, a funky aftertaste is a sign of chemicals and an overly sweet taste is a sign of excessive sugar, both of which are detrimental to the viability of the meal and would harm the body's capacity to recuperate instead of supporting it.
• Post exercise recovery meals should be practical, handy and readily available right after the workout.
• To further promote an immediate anabolic impact, the protein component of the meal should be preferably rich in IGF1 (i.e. whole milk products, whey and Colostrum).
• Finally, recovery meals could be made from either fresh light and fast assimilating foods such as yogurt or kefir, or from specially designed all natural low glycemic protein products (i.e. shakes or bars)

The following are examples of good post-exercise recovery meals.

1. Berries and yogurt (8-16oz)
2. Combine 1 teaspoon of Colostrum with 4 tablespoons of protein shake containing fast and slow releasing proteins naturally supported with fast and slow releasing carbs and naturally sweetened.
3. Have a protein bar specially designed for recovery made with a blend of fast and slow releasing proteins derived from whey and milk as well as fast and slow releasing carbs such as rice syrup, oat bran and rice bran respectively, or immuno supportive fiber such as arabinogalactan. It should also contain good fat with minimum capacity to convert into body fat such as MCT oil or lecithin.

Again, protein bars and shakes could be very useful and handy as post exercise recovery meals, provided that they are free of chemicals, sugar alcohol artificial sweeteners, hydrogenated oils or toxins that may adversely suppress recovery, recuperation and growth.

Long-term anabolic effect - For maximum muscle regeneration

To support and help continue the anabolic effect of exercise, it is highly recommended to incorporate small recovery meals every 2-3 hours following the initial post exercise recovery meal. These small recovery meals are critically important, in particular for those who work out early in the morning. Nevertheless, in order to avoid undesirable fat gain, reduce the carb component of the meals, starting with the second recovery meal.

For instance, those who workout in the morning should have a recovery meal with carbs right after the workout to induce an immediate anti-catabolic effect via insulin activity. Following that initial post exercise recovery meal shake or bar, it is advisable to incorporate small protein meals (15-25g of protein with minimum carbs), such as plain yogurt, cheese, eggs or low carb no-sugar-added protein shake, every few hours to keep maintaining protein synthesis in the muscle tissues without adverse side effects. That way, one will be able to maintain high insulin sensitivity towards the end of the day and enjoy eating big nightly meals while taking advantage of insulin's anabolic effect with a minimum risk of fat gain.

Nightly meals

Nightly meals could be the most growth promoting meals, they should provide the extra calories and protein required for a long-term anabolic effect. It has been established that high calorie intake increases protein net utilization. Big nightly meals can also help enhance steroid hormones actions. Nightly meals should consist of all food groups with no chronic restrictions of carbs or fat. Nevertheless, certain food combinations work better than others. To minimize the risk of fat gain, simple carbs should not be combined with grains or fat, but only with protein foods. High fat foods such as nuts and seeds should not be combined with grains or sugar.

In conclusion

A recovery meal is a functional meal. It provides the body with nutrients that are required for enhancing an already stimulated anabolic state triggered by either nutritional stress or physical stress or both. Knowing how, and in particular when to incorporate meals can make the difference between a plateau and progress.

If you have been doing everything "by the book" and are still failing to improve muscularity and strength, it is very likely that a good recovery meal is your missing link.