Q: I’ve tried higher-protein, low-carb diets, and they
tend to constipate me. Is there anything I can do to
alleviate that problem?
A:That can happen on low-carb diets because most dietary
fiber comes from carbs—fruits and vegetables. Our diets are
medium-carb, so you shouldn’t have that problem. In fact,
Steve’s diet includes high-fiber cereal in the morning, an apple
and cruciferous vegetables. Nevertheless, everyone’s system is
different, and even we run into it now and again. For insurance
we often use psyllium husk powder at night. Two tablespoons
in a protein drink or in water will keep things moving, and it will
also help fill up your stomach more to decrease appetite.
Q: What’s the number-one thing I can do to start
dropping fat immediately?
A:Exercise! If you mean from a dietary standpoint, the first
thing you should always do is start eating five to six pro t e i n -
based meals a day. As we said, protein has a higher energ y
cost than carbs, so protein-based meals will help you burn
m o re calories and, if you keep your meals small—in the 300-
calorie range—you’ll limit insulin production. That’s a good
thing because insulin stops fat burning and helps your body
store excess calories as bodyfat. The only time insulin is good
is immediately after a workout to help shuttle protein and carbs
into your muscles. Research shows that even 100 grams of
carbs after a workout won’t increase fat deposits.
Q: Does Pro-Fusion protein powder work as a good
between-meals protein drink, and can I drink it 30
m in ute s befo re a w ork out? W ha t a b out as my
postworkout shake? How many times a day can I take
it? Is it really better than regular protein supple-
ments? Can women take it too?
A:Pro-Fusion is a great protein source because it combines
whey, micellar casein and egg. You get fast and slow release of
amino acids. Having one or two scoops about an hour before