The Green Faces Diet — So Easy, A Caveman Could Do It

by Chris Colucci
Have you ever heard the saying, "Don't look at what the successful people are doing differently, but focus on what they have in common?" It's a bite-sized chunk of reasonably accurate and practical advice, and really, it can be applied to all levels of bodybuilding.
Case in point: There's one nutrition plan so simple and effective that several top TestosteroneMagazine contributors, including Alwyn Cosgrove, Charles Poliquin, and Christian Thibaudeau, have used it as a key part of many clients' fat loss plans.
With summer in full swing, you're probably close to beach-ready or you're at least panicked enough to realize that it's finally the time of year when tank tops, shorts, and beach trips will show everyone how "great" your gym progress has been over the last 10 months.
Take the next four weeks to buckle down and use the Green Faces Diet to streamline your nutrition and your obliques. If it's a go-to plan for several coaches and trainers, it's definitely a strategy that can improve your own bodybuilding goals.

So Easy, A Caveman Could Do It

The Green Faces Diet relies on a relatively-barebones menu that forces you to choose only the most efficient foods that will preserve lean muscle while encouraging maximum fat burning.
However, this isn't some kind of 800-calorie starvation plan — you'll be eating plenty of real food — but it's the particular kinds of foods that will have the biggest impact. The core concepts that determine your food choices can be a little complicated, so grab a pen and paper:
1) If it's a green vegetable, you can eat it.
2) If it had a face, or would've grown up to have a face, you can eat it.
3) If it's not green and didn't have a face, don't eat it.
Um... yeah, that's pretty much it. If you can follow those embarrassingly simple rules, you'll see your bodyfat drop faster than high school cheerleader panties at a Justin Bieber concert.
Performance and fat loss specialist Alwyn Cosgrove explains the benefits of such simplicity. "I first heard of this type of plan from Charles Poliquin, who said, 'If it grows out the ground or if it swims, flies, or runs, you can eat it.' For all intents and purposes, it's a form of an 'elimination diet.'
We eliminate all potential or common allergens such as wheat and dairy, and then it's like Dr. Bryan Walsh has said, symptoms you didn't even know you had will disappear. People will often drop several pounds of "bloat" when they're on this plan; not just because of the low carbs, but also because of food sensitivities they weren't aware they had."
Food sensitivities, intolerances, and allergies are commonly undiagnosed and can cause a host of subtle symptoms, ranging from inefficient nutrient absorption and acne to gas and chronic bloating. Elimination diets are a popular and effective way of removing potential allergens or body system stressors (lactose, gluten, caffeine, etc.) from the diet to alleviate any negative reactions.
Elimination diets allow the digestive and immune systems a chance to recover from constantly attempting to process foods that it may not actually be designed to process, and they often have the "accidental" effect of weight loss and reduced bodyfat.
If elimination diets sound too much like new age-y, hippie chick, mumbo jumbo, take comfort in knowing that the Green Faces Diet is also, not coincidentally, the same type of high protein, reduced carb diet that's helped bodybuilders get ripped for decades.
One standard plan for bodybuilders looking for maximum definition has been to drastically reduce carbs and bump up the meat and vegetable intake. One of the most notable advocates of this type of diet was the original bodybuilding guru Vince Gironda, who frequently removed carb sources and made meat and eggs the focus of his clients' diet.
The heart of the uber-popular Anabolic Diet is also based on reduced carbs and increased meat and vegetables. While the Anabolic Diet does include frequent "carb-ups," the Green Faces Diet doesn't require them, and we'll learn why later on.
First, let's clarify each step of the Green Faces Diet to avoid any confusion.

It's a Green Vegetable

The key word here is green. There's nothing inherently "wrong" with yellow peppers, cauliflower, or tomatoes during a fat loss phase, but what we're looking for is simplicity — just do this andthis, and then this will happen. The more leeway you allow and the more rules you try to bend, especially when dieting, the greater chance you have of screwing something up.
Do the veggies literally have to be green? Not usually, but for our purposes here on this diet, underthese circumstances... yes, they do. Of course there's nothing about carrots or eggplant that could seriously compromise your fat loss efforts, but for the sake of consistency and minimal complication, stick to the plan. It's just four weeks. You can gorge on yellow zucchini or red onions afterwards.
If you've ever failed on a fat loss diet before, you might also be aware of the sneaky little snowball of compromise. "It's just a low-carb wrap, but it's fine because it's high fiber," turns into, "It's just some milk and sugar in my coffee, but it's fine because I only drink it at work," which turns into, "It's one jelly donut, but it's fine because I'm still sore from yesterday's heavy leg training and can put the calories to use."
A huge reason for having a plan is to stick to the plan. Don't be like an '89 Wrangler with bald tires; the more corners you try to cut, the sooner you'll rollover and crash.

It Had a Face

It pains me just a little to say, but vegetarians are not welcome here. The primary protein source of the Green Faces Diet is an assortment of good ol' animal flesh. If it had adorable eyes, a cute button nose, and a pair of equally-cuddly parents... it's what's for dinner (and breakfast, and lunch, and snack time).
By focusing on a variety of meats as the primary protein source, the default macronutrient profile will be high protein, moderate-to-high fat, and low carb. That's an ideal scenario for fat loss. On the off-chance that the bountiful, relatively high-fiber vegetables don't fill you up, you'll find satiety in the daily feedings of steak, chicken, and fish.
Don't forget about the eggs, which are allowed by the "if it would've grown up to have a face" clause. As myriad nutritional coaches have advised for decades, eggs are perfect bodybuilding food. And we're talking about whole eggs because, as Charles Poliquin once infamously said, egg whites are for dorks. Especially on this plan, you'll benefit from the added protein, fat, and other nutrients found in the yolk.
You're going to end up getting the majority of your daily calories from protein and fats with a sizeable amount of daily fiber from the vegetables and "roughage." This potent combo should have you feeling comfortably full after each meal while stoking your metabolism and preserving lean muscle.

It's Not Green and Doesn't Have a Face

So you've learned what you can eat, but what about the stuff you can't? Diet soda or coffee? Not if you can absolutely help it. Actually, ditching all caffeine sources for the month is another great type of system detox, and very common on elimination diets.
Fruit juices are, from a macronutrient standpoint, no different than regular soda, so those are definitely out of the fridge. While you're at it, toss the milk, too. We want to eat stuff that was an animal, not something that's squeezed out of one.
Even Ezekiel bread, one of the most bodybuilder-friendly bread options, will be a no-go on this plan because they're too carb-dense for our purposes. Essentially, as you might've guessed, anything that isn't a green vegetable and didn't have a face attached will not be going down your hungry gullet. You will, however, be allowed to eat some whole fruits... under certain circumstances.
If you're already relatively lean, or at least not super-obese and brand new to cutting, you can have one or two pieces of whole fruit with breakfast and one or two pieces with the first meal that immediately follows your weight training session.
This will let you include more nutritional variety, while also delivering more carbs when your body can use them most effectively without inhibiting fat loss. No, the fruit doesn't have to be green, just keep it whole and keep it to one or two servings at a time.

Exception to The Rule: Peri-Workout Nutrition

So far, I've been busting chops about how you only need to follow the three basic rules about what you can and can't eat. However, like with all sets of rules, there is an exception... your peri-workout plan, or what you'll be eating/drinking while you train.
You've most likely heard of the Third Law of Muscle — explaining how you can make or break your results in the gym based on what you provide your body at training time — and with that in mind, the Anaconda Protocol 2 makes a perfect complement to the Green Face Diet.
The combination of strategic, fast-acting carbs and anabolic nutrients like casein hydrolysate and leucine will make sure your training sessions not only don't suffer from low daily carbs, but they'll help you build strength and encourage the building of lean muscle without compromising fat loss at all.
The other benefit to smart peri-workout planning with the Protocol, is that you'll be getting a strong dose of carbs that will be put right to work, getting you through intense lifting sessions without suffering the lethargy or "flat" feeling that typically comes with low carb diets.
This is why you don't need to schedule specific "carb-up" days along the lines of the Anabolic Diet. You're getting sufficient carbs on the days you train, without hindering the overall goal.

What About Macros?

You might have noticed the obvious lack of a recommended macronutrient breakdown, or even a comment about portion sizes. That's because, even though we're eating for fat loss, the structure of the plan itself dictates a flexible but effective macronutrient breakdown.
Cosgrove explains, "When you follow the Green Faces principles, the macros and calories tend to fall into place, and it's much easier for clients to follow.

Obviously when a client is getting into bodybuilding competition-shape, we need to monitor portions and macronutrients more closely, but that's more advanced stuff. It's not the norm."

Because the majority of beginner lifters, and even some more experienced bodybuilders don't always prioritize the kitchen like they prioritize the weightroom, Cosgrove reminds us to walk before we run, nutritionally-speaking. "Most of our new clients aren't following any type of dietary recommendation or any type of meal frequency when they come in.
We start them with a few of these basic principles, and often, we don't need to go any further as that takes care of a lot of it for them. I've talked about the idea before, that going from having all your meals out of cardboard boxes or not eating breakfast directly to weighing all your vegetables and counting daily protein grams can be overwhelming and unnecessary."
Even if you thought your current nutrition plan was spot-on, consider the Green Faces Diet as a strategic fat loss assault that's different enough from your current daily plan that you'll be able to drop some stubborn bodyfat and still benefit from the detox/elimination aspects.

Check Out the Menu

To give you an even better idea of the food choices, here's a brief list that should help to avoid any boring repetition, so you don't fall into "chicken and broccoli for lunch, broccoli and chicken for dinner"-syndrome.
Should you be worried about possibly overdoing it with nutrient-dense proteins or getting a surplus of vitamins and minerals because you're eating more veggies in a day than you ate all of last October, Cosgrove brings us back to reality.
"I can't think of a situation where more vegetables, fruits, and a return to natural food can ever be a bad thing. Regardless of goals, a diet abundant in that type of food should probably make up the bulk of what we all eat, right?"

The Faces

Bacon
Chicken breast/leg/thigh
Eggs
Ground beef
Lamb
Pork chop/loin
Salmon
Scallop
Shrimp
Steak (any cut)
Tuna
Turkey
... to name just a few

The Green Vegetables

Arugala
Asparagus
Broccoli
Brussels sprouts
Celery
Cucumber
Green beans
Green peas
Green peppers
Kale
Lettuce (any variety)
Okra
Snap peas
Spinach
Zucchini
... to name just a few.

What You'll Probably Eat Next Thursday

If you're still trying to figure out the "One from Column A, one from Column B" method of menu building, here's what a typical day of good eats might look like:
Breakfast: Big-ass omelet (whole eggs, green pepper, broccoli)
Mid-morning snack: Canned tuna, celery
Lunch: Big-ass salad (spinach, Romaine lettuce, Boston lettuce, cucumber, green peas), grilled chicken
Pre and Peri-Workout: Anaconda Protocol 2
Dinner: Plenty of steak, grilled zucchini, grilled asparagus
Before bed snack: Hard-boiled eggs, snap peas

Wrap-up

Whether it's your first dedicated attempt at dropping bodyfat or just a temporary break in your year-long bulk, the Green Faces Diet can be a great way to bring you back to a presentable shape and preserve lean muscle without a drastic overhaul.
To boot, you'll have given your GI and digestive systems a much-needed break from some of the common dietary allergens that could be prevalent in your standard diet, so afterwards, be sure togradually reintroduce some of the more common allergens (such as dairy and wheat-based products) and be on the lookout for any symptom flare-ups.
Just remember to stick to the gameplan, and the diet will nearly take care of itself. It doesn't matter if you "know" that you can get ripped while having oatmeal twice a day or if a cup of cottage cheese before bed helps you think you're not burning muscle for fuel during those oh-so-strenuous dreams.
If you can't stick to these straightforward rules for four weeks, I have a strong feeling that Tugg Speedman will be portraying you in the film adaptation of the story of your simple life spent growing up on a farm.

Breakfast is served.

If you're eating the wrong foods, you could be bloated and not even notice.

You've got to eat more meat.

Eat less carbs, lose more fat. Who'd'a thunk?

Don't even think about it.

© 1998 — 2010 Testosterone, LLC. All Rights Reserved.

Wikio

10 Best Foods For Your Buck

Plan your menus around healthy, nutrient-packed staples that won’t give you sticker shock at the checkout.

Make the most of your grocery budget by stocking up on these versatile natural foods that are good for your health and wallet.

Peanut butter

Why it's a 10 best:This popular pantry item offers protein and heart-healthy unsaturated fats.

 Use it it: Snacks, sandwiches, sauces, and baking goods. 

 Cost: About 20¢ for 2 tablespoons

Eggs

Why they're a 10 best: Eggs are a good source of lean protein, and also contain vitamin B12, riboflavin and phosphorus.

Use them in: Omelets, frittatas and salads

Cost: About 13¢ per large egg

Oats

Why they're a 20 best: This grain helps lower LDL (bad) cholesterol.

Use them in:  Baked goods, breakfast and to stretch ground-meat dishes

Cost: About 17¢ per ½ cup for quick-cooking oats

Apples

Why they're a 10 best: This fruit is a good source of vitamin C and is full of both soluble and insoluble fiber.

Use them in: Salads and baked goods; as a snack

Cost: About 60¢ each, depending on variety and season

Spinach

Why it's a 10 best: This leafy green is loaded with vitamins (A, C, K and folic acid) and manganese.

Use it in: Salads, pasta dishes, casseroles, soups and stews

Cost: About $1 for 5 ounces of fresh spinach

Beans

Why they're a 10 best: This tasty staple provides lean protein that’s full of fiber, calcium, folic acid and iron and other minerals.

Use them in: Salad and stews

Cost:  About 35¢ per ½-cup serving (canned)

Frozen vegetables

Why they're a 10 best: They provide fiber and an array of nutrients, depending on which veggies you buy.

Use them in: Sides and casseroles

Cost: About 40¢ per serving

Sweet potatoes

Why they're a 10 best: These spuds are very filling (because they contain fiber) and a source of vitamins A and B6.

Use them in: Main and side dishes

Cost: About $1 each

Brown rice

Why it's a 10 best: Brown rice is a whole grain and a source of vitamin B6, magnesium, copper, zinc and manganese.

Use it in: Soups, salads and side dishes

Cost: About 37¢ per ½ cup (cooked)

Canned tuna fish

Why it’s a 10 Best: This fish is a healthful lean protein and contains omega-3 fatty acids.

Use it in: Sandwiches, casseroles and salads

Cost: About 75¢ for 3 ounces

Wikio

Fitness Fact or Fiction?

1. FACT/FICTON: Cardio burns more calories than strength training. 

Fiction. 

Contrary to long-held belief, strength training is—as new studies have shown—superior to steady-state cardio in caloric burn. In one University of Southern Maine study, participants blasted as many calories doing 30 minutes of weight training as they did running at a six-minute-per-mile pace for the same amount of time. Unless you're Lolo Jones, strength is your best bet.

The other huge benefit of weight training? It boosts your metabolism after your workout—and builds muscle that will further increase your fat-burning potential in the long run. "If you do steady-state cardio, when you leave the gym, that's it for your calorie burn," says David Jack, general manager of Competitive Athlete Training Zone in Acton, Massachusetts. "But when you do strength work, you'll continue to burn calories for up to 36 hours."

Cardio vs. Strength training face-off. Which really burns more calories?

2. You can reduce cellulite through exercise. 

Fact.

Cottage-cheese thighs can affect even the fittest athletes, and though exercise can't prevent cellulite, it can help reduce the appearance of those tell-tale dimples. Cellulite is fat, so calorie-blasting activities and the right nutrition can make your skin look smoother. Likewise, weight gain can make cellulite worse.

"Women lose about five pounds of muscle per decade, and they lose most of it where they don't use their muscles: where they sit. When they lose that muscle in their hips and thighs, the overlying layer of fat doesn't have much of a foundation, so it starts to get pockmarked," explains Wayne Westcott, Ph.D., author of No More Cellulite. "Strength training can play a major role to tone that muscle and get the firm foundation back."

Westcott recommends moves that target your hips, quads, and hamstrings, but says not to ignore your other muscles. "Since all strength exercises boost your metabolic rate, they'll decrease fat too," he says.

3. Crunches are one of the best moves to target your abs. 

Fiction.

You probably know crunches are old-school, but you may not know hwy they're not very effective. What's their weakness? Most women initiate crunches with their hip flexors without engaging much of their core. This may get the surface muscles in your abs, but it ignores the ones underneath, which are also essential to a flat stomach.

Plus, crunches mimic the sitting posture we use for much of the day. "We don't want to exacerbate this 'hips flexed/shoulders hunched' position," Jack explains. "The point of training is to fix the gaps and do something different. Crunches repeat a similar movement pattern.

A better bet for flat abs? Focus on moves like the plank and side plan that work often-neglected areas of your core. And don't forget your butt, too. Weak glutes push your stomach out and give you a belly even if you don't have one. (Not fair, we know!)

4. Exercise immediately improves your ability to learn. 

Fact.

It sounds unbelievable, but it's true. In a study at the University of Muenster in Germany, participants who ran sprints learned new words 20 percent faster than those who did nothing. Other research has tied physical activity to improve attention and memory as well.

"Exercise is the best thing we can do to ready our brain to learn," says John J. Ratey, M.D., author of Spark: The Revolutionary New Science of Exercise and the Brain. "We know that the cells become more malleable and ready to make connections. And the learner is more focused, calm, and motivated—[she's] ready to learn."

Physical activity has one other major perk too: It increases production of the stem cells that develop new brain cells.

Ratey has found that both aerobic activities and strength training have benefits to the brain, but that more complicated forms of exercise—like tennis and soccer—provide the biggest boost. "You're taxing more parts of the brain in those activities, which helps it grow," he explains.

5 Ways to boost your brainpower.

5. The morning is the best time of the day to exercise. 

Fiction.

If you have your pick of any time of the day, the late afternoon would be your ideal workout window. Muscle strength and body temperature both peak somewhere between 4 and 6 p.m., allowing you to work out heard with less effort. And you've eaten breakfast and lunch, meaning you'll have much more fuel in your tank.

"Also, your threshold for pain is at its highest in the afternoon and your mental clarity is still there," says Jack. "Of all the different variables, the most are in place at that time of day."

Studies have show that the body can adapt to peak performance at any time, though, so if you'd rather work out in the morning or evening, go for it. "The best time of day to train is the time that you're able to actually do it. That's most important," notes Jack.

6. Running a marathon increases your risk of a heart attack. 

Fact.

A May 2009 study form Winnipeg's St. Boniface Hospital and the University of Manitoba confirmed what other studies had previously said: Marathons do cause short-term injury to the heart, but thankfully, they don't seem to cause lasting damage. In this study, MRIs were used to show abnormalities in the hearts of runners in the Manitoba Marathon. They tracked 14 athletes, and all showed cardiac stress immediately after the race. After a week of rest, however, the runners' hearts showed no long-term effects, and for most, heart function had returned to pre-marathon levels.

The key to staying safe? If you're a newbie, talk to your doc beforehand, and make sure you train enough for the big event. A big stressor to the heart comes when runners attempt to do much more on marathon day than they've done in training. Also, remember that the overall risk is still very low: It's estimated that there are only four to eight deaths per million marathon runners. 

7. Lift weights quickly to increase the burn. 

Fiction.

Though it may seem counterintuitive, the opposite is actually true. When you blaze though each move, you often use momentum instead of your muscles, and you also increase your risk of injury. "If you go too fast, you'll muscle through areas that are weak," Jack says.

Do the same reps more slowly (try counting to three while you lift up, and another three while you lower) and you'll get more burn for your buck.

Westcott has done two slow-lifting studies published in the Journal of Sports Medicine and Physical Fitness. In each, on group did 10 reps of each exercise that lasted seven seconds per rep, while the other group did five reps in 14 seconds. At the end of the study, the "slow" group averaged 5o percent stronger than the regular-paced group.

Unfortunately, lifting slow can be torturous, too. Wescott says that in his study, only tow of the 15o people wanted to continue training the slow way. "It was too hard; they just didn't like it. So we use it as one of our tools in our toolbox, but not as our standard technique."

8. Stretch before you run. 

Fact.

Stretching is a hot-button issue in running circles, and while "stretch before you run" used to be the conventional wisdom, new research has shifted this opinion. Recently, a review by epidemiologist Ian Shrier, M.D., of six stretching studies in the Clinical Journal of Sports Medicine found that none of the studies showed that stretching before exercise prevented injury.

Olympian Jeff Galloway has coached more than 250,000 runners and no longer recommends a pre-run stretch. "I used to be a huge advocate of stretching, but over the years, thousands of runners have described how they were injured by stretching." He says what when his runners stopped stretching, the injuries almost always went away.

But this doesn't mean that you should never stretch, or that it's OK to skip a warmup before starting your run. Robert Maschi, a physical therapist at New York's Hospital for Special Surgery and author of RunMetrics, tells his clients to do five to 10 minutes of a slow jog before increasing speed to a normal training pace. After the run, he recommends static stretches held for 30 seconds to a minute. "[Do] a comfortable stretch that's not overly aggressive," he advises.

9. Skinny people are always healthier than overweight people. 

Fiction.

Take heart, our slow-metabolism sisters: They key to good health is not just your weight. "We judge each other by how we look," says Jack. "That's like driving by a beautiful house, but when you walk in, the place is a mess. We don't know what our real health markers are." Use measurements like resting heart rate,blood pressure, and cholesterol to monitor your health, not your six-pack or lack thereof.

Though belly fat in particular has been linked adverse health effects, some doctors believe it's the invisible fat around your organs that could cause the most trouble. And this fat is prevalent in people who don't exercise—whether they're thin or chubby. Jimmy Bell, Ph.D., a professor of molecular imaging at Imperial College, has used an MRI scan on nearly 1,000 people to locate where fat is on the body. Bell found that even among those with normal BMI scores (20 to 24.9), as many as 20 percent had excessive levels of internal fat.

Bell feels that physical activity is the key to reducing these inner fat stores, because many of the seemingly thin subjects stayed at a healthy weight through diet but didn't work out. "There are no shortcuts. Exercise has to be a part of everyone's lifestyle," he says.

Can heavy really be healthy?

In short: Overweight-but-active beats thin-but-inactive any day.

Wikio

Poison Protein and Consumer Reports – Nutrition Expert Alan Aragon Speaks: You Should Listen!

Poison Protein and Consumer Reports – Nutrition Expert Alan Aragon Speaks: You Should Listen!

A few weeks back, I wrote a Blog post describing Consumer Reports claim of Poison Protein Shakes. In this post, I gave you the important bullet points on a recent research study Consumer Reports did on 15 of the most popular protein supplements sold on the market today.
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At the conclusion of their study, Consumer Reports stated “All drinks in our tests had at least one sample containing one or more of the following contaminants: arsenic, cadmium, lead, and mercury. Those metals can have toxic effects on several organs in the body.”
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Essentially, Consmuer Reposts told us that what we were buying was poison protein. I have to admit, this report of poison protein really had me questioning my own personal use of protein supplements. But, just the thought of cutting out my Bio-Test: Metabolic Drive and At-Large Nutrition: Nitrean was depressing because I love my protein shakes!
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If it’s one thing I’ve learned about this kind of information given by Consumer Reports – It’s to always check other sources before coming to any personal conclusions. As they say “there’s always two sides to every story”. So, before I cut out my beloved protein shakes, I needed to consult with an expert in nutrition to get an informed opinion on the matter.
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I called my good friend, fellow Men’s Health contributor and nutritional research expert, Alan Aragon. I read everything Alan writes, from his Blog to his Research Review. You won’t find a better resource for non-biased, evidence based nutrition information you can immediately use than what you’ll find at Alan’s website. You’ll also get to see from his picture below, Alan is the original bro-master of the Derrick Zoolander, Blue Steel bro-pose.
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Now, without further delay – Here’s Alan Aragon’s exclusive NickTumminello.com article on the Consumer Reports claim of poison protein.
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Consumer Reports Isn’t Immune to Sensationalism
By Alan Aragon
http://alanaragon.com/researchreview
http://alanaragonblog.com
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A lot of people have asked me for my opinion of the infamous Consumer Reports (CR) July 2010 article on the supposed dangers (and relative uselessness) of protein supplements. For the most part I’ve responded like, “The city air is worse for you, so either move to the country or just relax & don’t sweat the small stuff.” However, when I was contacted with this same question by Nick, I thought to myself, “Holy crap, this is Nick Fricking Tumminello…it’s time to get serious.”
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Let’s take a look at the danger part first.
An important thing to consider is that Consumer Reports is not the end-all authority; it’s merely a single resource to be viewed as critically as any other. No information should be taken on blind faith (even mine!). An early example of CR’s fallibility was a dog food comparison in their February 1998 issue. Iams (one of the companies under CR scrutiny) presented proof that CR mismeasured various nutrient levels. Subsequently, CR published a correction the following month. There are other examples of CR’s mistakes in other industries, but suffice it to say that CR has steered clear of testing dog foods since this 1998 debacle. Assuming that they are the final word on food safety testing would be a hasty move.
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In response to CR’s recent protein supplement article, Greg Pickett, founder of Cytosport (maker of Musclemilk), made the valid point that, “…it must not be overlooked that the substances tested by Consumer Reports are naturally occurring in the environment, and it would be uncommon, if not impossible, not to detect the trace amounts reportedly found in any agricultural product, such as dairy products, fruits and vegetables.” [1]
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Also noted by Cytosport, CR slickly based its calculations of the United States Pharmacopeia (USP) permitted daily exposure limits on a bodyweight of 50 kg or 110 lbs [2]. Using the extreme low-end of adult bodyweight makes it easy to cook up a gripping tale and claim that the amounts exceed safety limits.
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Optimum Nutrition (maker of Gold Standard Whey & Platimum Hydrowhey) posted a response comparing the lead, arsenic, and cadmium content of more than 3-dozen ’regular’ foods with the protein powders tested by CR. The facts put things into perspective really quick. Many of these commonly consumed foods absolutely blow away the heavy metal content of the protein powders. Instead of selecting a few examples that stick out to me, I’d encourage anyone to have a look at the entire list, and then relax a little about your protein supps [3]. I personally don’t see any compelling reason to sacrifice the convenience of incorporating protein powder to meet your daily requirements.
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Now, let’s take a look at another protein-related claim made in the same issue.
In an article titled, “How much protein?” CR quotes a nutritionist saying, “The body can only break down 5 to 9 grams of protein per hour, and any excess that is not burned for energy is converted to fat or excreted, so it’s a ridiculous waste to be recommending so much more than you really need.” In short, this is simply a load of bunk prone to misleading people into thinking that anything beyond 5-9 grams of protein per hour will go to waste. I have no idea where this figure was pulled, but my guess is from somewhere that the sun don’t shine. For an in-depth look at the topic of protein consumption per meal, I’ve provided a link to a recent article of mine [4].
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Suffice it to say that the idea that protein dosing per meal should be limited to [insert your favorite mythical number here] is usually based on a gross misunderstanding of how the body works - combined with an unawareness of what’s been demonstrated in research. Those who choose to meet their protein needs with 2-3 meals will assimilate it just as effectively as those who get their allotment over 4-6 meals. Digestion/absorption is an efficient process whose duration varies according to the size of the dose (our digestive system is way smarter than we give it credit for). Therefore, individual preference should ultimately dictate protein dosing per meal. Don’t you love it when simplicity wins?
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References
1) Greg Pickett [Statement by]. May 30, 2010. http://www.cytosport.com/wp-content/uploads/2010/05/cytosportstatement1.pdf
2) Cytosport. Update: Information on the Consumer Reports Article on Protein Shakes. June 3, 2010. http://www.cytosport.com/news/press
3) Optimum Nutrition. How safe is your protein? May 2010. http://www.optimumnutrition.com/news.php?article=874
4) Aragon A. Is there a limit to how much protein the body can use in a single meal? Wannabebig, Feb 22, 2010. http://www.wannabebig.com/diet-and-nutrition/is-there-a-limit-to-how-much-protein-the-body-can-use-in-a-single-meal/
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About Alan

Alan Aragon has over 15 years of success in the fitness field. He earned his Bachelor and Master of Science in Nutrition with top honors. Alan is a continuing education provider for the Commission on Dietetic Registration, National Academy of Sports Medicine, American Council on Exercise, and National Strength & Conditioning Association. Alan recently lectured to clinicians at the FDA and the annual conference of the Los Angeles Dietetic Association. He maintains a private practice designing programs for recreational, Olympic, and professional athletes, including the Los Angeles Lakers, Los Angeles Kings, and Anaheim Mighty Ducks. Alan is a contributing editor and Weight Loss Coach of Men’s Health magazine. Alan writes a monthly research review providing of the latest science on nutrition, training, and supplementation. Visit Alan’s blog to keep up with his latest shenanigans.

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