The Integra Blog

Client Questions: Why Does My Skin Itch and I Get Weird Rashes After Pea Protein?

Martina says: “Pea protein is a great solution for people who want to stay away from animal sources of protein. If you are experiencing rashes etc, you may have an intolerance to pea protein. Below are several ways to check for this.

Eliminate pea protein from your diet completely for at least 3 weeks and see if symptoms clear up.

Have a serving of pea protein on a completely empty stomach, ideally first thing in the morning, without eating/drinking anything else. If you experience symptoms such as shakiness, unusually accelerated heartbeat, itchiness or nausea within an hour of ingesting the protein you may have an intolerance or allergy to it. Try to stay relaxed as you do this test, perhaps listen to the radio or read a book. This may sound a little strange, but the mind is a powerful thing, and if you expect to feel ill you probably will, whether you really are sensitive to pea protein or not.

When mixing your shake, wear latex gloves and cover nose and mouth. Keep these areas covered until the shake is fully mixed and there is no loose powder anywhere. The itchiness/rash might be a result of skin contact or inhalation of the powder.

Note that peas belong to the same family as peanuts, so people with a peanut allergy may want to approach pea protein with caution. Consider also that the above methods are not sufficient basis for a medical diagnosis, so it is always wise to have the problem checked out by a medical professional.

Client Questions: Should I Take Supplements?

George says: “If your diet is in order and you’re looking to potentially accelerate your results, then supplements could be a good call. If you’re eating McDonalds and going out boozing 5 times a week, a multivitamin probably won’t have a profound effect!

Aside from that, if you’re aware of a particular deficiency (either through blood work or a BioSignature assessment), then consider trying a supplement, then, be sure to have your chosen method of assessment retested to see if the supplement is having the desired result - don’t just rely on sensations or feeling, back it up with testing.

Client Questions: What Should I Eat After Exercise?

Martina says: “The post-exercise meal promotes muscle growth and recovery, and should ideally be consumed within an hour of exercise. The main ingredients should be:

• A portion of lean protein (meat, fish, tofu, low fat yogurt, low-fat cheese) 1-2 times the size of your fist
• A small amount of good fats (a teaspoon of oil, 10 almonds, 4 walnut kernels, 1/4 avocado)
• A serving of vegetables

Depending on your body type and goals, you can add some carbohydrates:

• Fat loss: aim for starchy, low glycemic index carbohydrates like sweet potatoes, beans, lentils, oats or quinoa. Start with a heaped tablespoon and monitor your progress, as this may have to be increased or decreased.
• Build muscle with minimal fat gain: aim for low-fibre, mid-high glycemic index starchy carbohydrates like potatoes, rice, couscous or pasta. You can also experiment with sugary foods (sweets, cakes, fruit/cereal bars), but keep the fat content low. Whatever you choose, start with 2-3 heaped tablespoons and monitor your progress in terms of relative muscle and fat gain.
• Hardgainer: go for low fibre, high glycemic-index carbohydrates: any white starches (peeled potatoes, white rice, pasta) or sugary foods (again, keep fats low). Start with a portion 1.5 times the size of your fist and increase/decrease according to results.

The post-exercise meal can be a protein shake, provided it mirrors the guidelines above. Note if your main goal is fat loss and you’ll be consuming a shake instead of a meal, it might be best to consume a protein-only shake, and perhaps some branched-chain amino-acids.

Also note that everyone’s body is different, so if your progress stalls or you’re not getting the results you want ask your trainer for advice.