Can't eat soy, eggs or dairy? Our Diet Doctor is here to help with some tips on alternatives.

May 26, 2009

MUSLEANDFITNESSHERS.COM

Q: Could you please recommend a protein powder or food that is suitable for pre and post-workout for those of us who cannot eat soy, eggs or dairy?

A: Yes there are two great alternative protein powders that you can go with that are perfect before or after workouts. The first one is brown rice protein powder. Although rice normally is a heavy carb source that is low in protein, rice protein powder contains about 70 percent protein. That's because the rice goes through a specialized manufacturing process that treats the brown rice with enzymes that separates the protein from the carbs. Brown rice protein powder actually has about four times the amount of arginine that whey contains, and still more arginine than any other protein powder that I've seen. This is important because arginine is readily converted to nitric oxide (NO) in the body, which enhances blood flow to your muscles. This is important during workouts for better delivery of oxygen and nutrients to the muscle for more energy. It's also important after the workout to help with recovery. Brown rice protein is also rich in the amino acid, glutamine. Glutamine is important for muscle recovery and immune function, as well as reducing muscle fatigue during workouts. These benefits make brown rice protein powder a great alternative protein powder for both pre and postworkout shakes. New research even suggests that using rice protein could help you to lose body fat, build muscle and lower your cholesterol levels.

Another good alternative protein powder is pea protein powder. As you may or may not know, peas are fairly packed with protein as far as fruits and veggies go. Pea protein powder is made from yellow peas (Pisum sativum), also known commonly as split peas, which are ground down into a fine powder, which has the majority of the carbohydrates removed through a special extraction and purification process that leaves a protein powder that is about 85-90% protein. Like brown rice protein powder, pea protein powder has a high concentration of arginine - three times the arginine content of whey. Plus it's also rich in glutamine and branched-chain amino acids (BCAAs). BCAAs are important before workouts as they provide the muscles fuel for the workout. And they're critical after the workout for instigating the processes of recoveryand muscle growth. These benefits make pea protein powder another great alternative protein powder to use before and after workouts.

Whichever protein you decide to go with use about 20 grams within 30 minutes before workouts and 20-40 grams within 30 minutes after workouts.

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