according to
adrienne ngai
, a registered dietitian, nutritionist, healthy eating and weight loss coach in vancouver, dry scooping can be problematic for some people because powder is more potent when it’s undiluted. it has a higher concentration of ingredients, which cause cause an upset stomach and other gastrointestinal symptoms. similarly, some protein powders contain caffeine, and large amounts of it can cause headaches, irritability, irregular heartbeats, insomnia and dependency over time. dry scooping can also be a “choking hazard and may be a large concern for those with respiratory issues such as asthma,” warns ngai. this is not surprising given that dry powder can
enter the lungs
and obstruct the airways.
instead of ingesting dry protein powder, you can safely increase your energy levels and get more out of your workout by eating the
right foods
before and after exercise. the connection between nutrition and athletic performance has been well established, with
researchers
suggesting that a proper diet can enhance your results. you don’t have to be a pro athlete to reap the benefits of proper nutrition – you just need to know what to eat when.
before exercise, ngai suggests eating one to four hours before a workout to ensure that the food is properly digested. if you’re into a more intense routine, choose carbohydrate-rich foods with some protein. a slice of bread and some peanut butter or a banana and some nuts or seeds are good choices, according to ngai. and if you’re short on time and are eating an hour or two before your workout, you can choose lower fibre and low-fat foods. this will help you feel energized while you exercise, as fiber-rich foods are digested more slowly and may cause bloating and gas. you might not need to eat a snack if you’re doing light exercise, such as walking, a quick jog around the block or a bike ride in your neighbourhood.