This information pertains to people with cholesterol around 200+:
I have naturally high cholesterol due to heredity and all the crap I use to eat before I started hard-charging in the gym. But, back last fall I started really eating clean and cutting out the bad foods. In January, I had my annual physical and came out with Cholesterol of 210 with HDL and LDL at not so good levels. Recently (May), I had a new check with Cholesterol of 205 and my HDL was 24... still bad!
Standards are Under 200 mg/dl for Cholesterol, HDL to be 40 mg/dl or Higher and LDL to be less than 100 mg/dl. The lower your LDL cholesterol, the lower your risk of heart attack and stroke. RDA of Cholesterol is 300mg a day.
Personally, although it has gone down 5 points in 5 months, I was hoping it would have been around 195 since I was eating clean. However, I discovered something that was a shock to me!!! Protein shakes do have cholesterol in it and not just a little bit, some have plenty...ranging from 0mg a serving to 100mg+ a serving for weight gainers type.
Now since I want to lower my cholesterol and also drink 2-3 protein shakes a day, a protein shake with high cholesterol isn't helping me at all!
Recent Protein shakes I have used:
Usually I would double up on the servings each time to get me close to 50g of protein each shake? if I would do that with the EAS, that would put me at 160mg a shake( 480mg a day + whatever I get from regular food) I am thinking that would definitely make my total cholesterol go up!
- Prolab N-Large II - Protein: 52 g, Cholesterol: 100 mg. (holy crap!)
- Muscle Milk- Protein: 32 g, Cholesterol: 5 mg (good, but MM is expensive)
- At Large Nutrition Nitrean- - Protein: 23 g, Cholesterol: 23 mg (could be better)
- I was looking at getting ?EAS Premium Protein? from Costco next, but protein: 27g, Cholesterol: 80mg. (don't want this anymore)
Yesterday I ordered Dymazite Elite Whey: 23g protein and 5mg cholesterol per serving.. Read some good reviews on it and going to use that as my next protein shake as my current tub of Nitrean is almost gone?
I read that some cholesterol is vital to building muscle, but from now on, I am definitely going to keep an eye out for how much cholesterol is in my shakes and keep it so whatever cholesterol intake I do have is mainly coming from my actual food.
As for HDL & LDL, Remember high HDL is good, high LDL is bad!
What measures can be used to increase HDL/lower LDL levels? Ironically, these are also good for cutting fat and helping you towards you bb goals...
Any other protein drinks out there you like and have low Cholesterol levels (-10mg per serving) in them?
- More Aerobic exercise.
- Lose weight.
- Stop smoking.
- Cut out the trans fatty acids
- Cut out Alcohol.
- Increase the monounsaturated fats in your diet.
- Add soluble fiber to your diet.
Thread: Protein Shakes and Cholesterol