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Welcome to Fit to the Core’s “Everything you ever wanted to know about fitness” blog. Everyday people are bombarded with conflicting health and fitness messages by the media. It can be overwhelming. I hope to clear up some of those conflicting messages by sharing what I have learned over the years and what I am still learning. The fitness industry is a young industry that is constantly changing and evolving. Let me clear up some of the confusion.

Beverly Brewer Karpinski

Whey Protein is Essential for any Exercise Program

We all know that exercising is an excellent way to reduce and manage stress in our life.  However, what some of you may not know is that exercise also creates stress.  It is a good stress but, never the less, it is a stressor that causes the production of free radicals within our cells.  Although the benefits of exercise are greater than the oxidative stress it creates, it is a good idea to make sure you are getting enough antioxidants in your diet to protect you against free radical damage.

Protein PowderOne way to this is by having what’s called a “recovery meal” about 30 minutes post-exercise.  This is especially important when engaging in strenuous or intense activity of any kind.  My favorite recovery meal is a protein shake.  It’s an easy and quick way of consuming a quality protein combined with quick acting carbohydrates—both are important for recovery.  However, not just any protein shake will do.

You have many choices to choose from but many are of low quality containing too much sugar and/or fat and some, like whey isolate, can even be dangerous to consume over time. Your choice of protein includes whey concentrate, whey isolate, hydrolyzed whey, milk, egg, soy, & calcium caseinate.  After a workout whey protein is an excellent source since it is quickly absorbed.

Recent studies have shown that whey protein can be an alternative source for protecting against oxidative stress (free radical damage).  According to Dr. Mercola, whey protein triggers the body’s ability to produce glutathion, which Mercola calls, “the master antioxidant,” because of its uniqueness of being an intracellular antioxidant.

When purchasing a protein shake it is important to buy a high-quality whey protein concentrate.  Mercola says consuming large quantities of whey isolate can acidify your body if not consumed with alkalizing foods.  He says, “…it [whey isolate] can acidify your body and over time may lead to metabolic acidosis with consequences that include waste of muscle and bone tissues, total metabolic shut down, and increased vulnerability to degenerative disease.”  He goes on to say that most of whey isolates are inferior by-products of acid processing—rated below pet foods!

When looking for a protein shake you want a product that is low in sugar, containing no fructose, and preferably containing no soy products.  You are probably thinking what is wrong with fructose (fruit sugar) and soy.  Aren’t they good for me?  The food industry has done a good job at marketing fructose and soy as healthy products, but they are far from it.

Actually, fructose is the worst fuel for muscle.  Fructose encourages fat storage, which is the opposite of what you are trying to accomplish.  It has been linked to metabolic syndrome, which is a combination of conditions that include hypertension (high blood pressure), dyslipidemia (high cholesterol) and insulin resistance.  This cluster of conditions can lead to type 2 diabetes.

As for soy, again, the soy industry has done a good job of convincing the public that soy is good for us.  At one time soybeans were considered a by-product that was not fit for human consumption and was used as grain for animals.  It can cause serious gastrointestinal problems and can actually cause muscle breakdown, as well as being linked to other health conditions..

FTTC has found a protein shake that it is proud to introduce to you—Shake it Off Whey Protein brought to you by Loving My Weight Loss.  It is made with a high quality whey protein blend from New Zealand, which is known for its highly strict processing standards.  It is 100% hormone-free, soy free and fructose free.  It is low in fat, low in sugar (evaporated cane juice solids) and it contains six grams of a prebiotic fiber blend.  Oh, and did I tell you that the chocolate is to die for?  Think fudgesicle!

For those of you who are vegetarian, we have a formula for you that is also soy, dairy, gluten & fructose-free.  It is made with both pea and rice proteins with added amino acids.  You will find a detailed discussion about these products on FTTC’s product page.

You can feel completely confident that you are consuming a superior product that tastes great with Shake It Up protein shakes!

About the author

Beverly Brewer Karpinski
Beverly Brewer Karpinski
• Owner and director of "Fit to the Core" In-Home Personal Training
• Health and Fitness Inc. Certified Personal Trainer, 2001
• A.C.E. Certified Personal Trainer, 2004
• Certified Master Fitness by Phone Coach, 2005
• Strength & Conditioning Personal Trainer Certificate, Paradise Valley Community College, Phoenix, AZ, 2008
• Wellness Editor, Puma Press, 2007-2008
• Currently in pursuit of a Bachelor of Science Degree in Exercise & Wellness.
• Fitness Manager & Director, Curves for Women, 2004-2006
• In-Home personal training, 2002-Present
• Personal Trainer, Naturally Women, 2004-2006
• Personal Trainer, Total Woman, 2001-2004
• Core Stability Specialty Training, Health and Fitness, Inc., 2001
• Advanced Biomechanics Training, Health and Fitness, Inc., 2001



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