Welcome to Wellness Wednesday where in-house nutrition coach, Coach Diana Leigh, answers YOUR questions about health.
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Let’s jump into it!
Q: Why do I get headaches when I drink protein shakes?
A: This is most likely due to an allergy.
Whey protein is the most common type of protein used for supplementation. Whey contains dairy, and it’s possible your body is fighting off the milk proteins, causing a sinus headache. I would consult your doctor regarding this possible allergy.
There are alternative options for those who cannot digest dairy easily. The best non-dairy kinds of proteins are pea, hemp, and rice protein. While these are adequate protein sources, there is a downside for those looking to take a protein powder supplement specifically for muscle growth. These protein options are lower in leucine – an amino acid that stimulates muscle growth – than whey protein. You need about 1.5 scoops of pea, hemp, or rice protein to get the same amount of leucine in a single scoop of whey powder. If you’re looking to supplement your daily protein intake without concern for muscle growth stimulation, then one scoop can be enough.
Q: BBQ chips before a workout? Yes or no.
A: I wouldn’t say BBQ chips are your best option, so instead let’s discuss what would be some good options!
It can be beneficial to consume low glycemic carbohydrates and protein. Low glycemic carbohydrates mean these particular foods take longer to digest and as a result keep your blood sugar and insulin levels steady. As a result, they will help to provide a steady stream of energy for your workout. Low glycemic foods include fruits, vegetables, grains, oats, legumes, sweet potatoes, and dairy. Mix in a little protein with your carbohydrates for fuel for muscle growth.
Your pre-workout snack can be consumed 2-3 hours prior to exercise or 30 minutes – it depends on how YOU feel with your digestion and working out on a full stomach.
BBQ chips fall into the high glycemic carbohydrate category, which can actually be beneficial to consume post workout for a quick refuel of depleted carbohydrate sources. Other high GI foods include white potatoes, white rice, white pastas, cereal, dairy replacements, savory snacks, cakes and biscuits, and sports drinks. These foods are quick to digest so they won’t keep you full for very long but they’ll refuel your energy if you’re feeling drained after a workout.
Coach Diana Leigh is a Precision Nutrition certified coach who uses habit-based coaching to help her clients get stronger and feel amazing in their bodies without the restriction and overwhelm of dieting. For more helpful tips, follow her on Instagram @coachdianaleigh.