Perfect Post Workout Shake - Part 1

Along with (whole) eggs and grass fed beef, raw whole milk is one of the highest quality protein available (Lyle Mcdonald has an amazingly thorough 12 post article comparing protein sources here for those interested).  However, it is the near perfect macro-nutrient breakup and re-hydrating properties that, in my opinion, makes it the number one thing to eat directly after working out.  Raw, whole milk obtains approximately 46% of calories from fat (much of it healthy saturated), 34% from carbohydrates, and 21% from protein.   It is also mostly water, thus re-hydrating the body and muscles (which is severely neglected by most people).  The carbohydrates are predominantly sugar based, so it provides an insulin spike that switches your body from being catabolic to anabolic, yet has enough protein and fat to not only prevent insulin from going through the roof, but also provide satiety (i.e.- you won’t be starving an hour later).  However, those same milk sugars that help to make this product so perfect also keep many people from being able to enjoy it, otherwise known as Lactose.

Lactose is digested in the small intestine via lactase, which is an enzyme produced by the body.  Everyone has some degree of lactose intolerance since you do not have an infinite supply of lactase.   Lactase production tends to decrease as you age, therefore older people tend to have a much harder time digesting dairy than younger.  Through trial and error I have discovered that I can currently consume up to ½ gallon of whole raw milk (less if pasteurized) in a single meal before becoming lactose intolerant.  I am very blessed in that since, as there are many people who are unable to even drink 4 oz before experiencing discomfort (typical lactase deficiency symptoms include diarrhea, bloating, and gas).  There is something though that has all the benefits of raw milk without having to worry about lactose intolerance.  In fact, drinking this will actually make you able to tolerate more lactose as well as give you a healthy dose of pro-biotics.  This miracle of a product is kefir.

Kefir What?
Kefir contains three primary fermentation agents: Lactobacilus caucasius, a bacteria which ferments the lactose in milk into lactic acid (where the tangy flavor comes from), and both Saccharomyces kefir and Torula kefir, two yeasts which ferment lactose into a small amount of alcohol and carbon dioxide.

Kefir is made by fermenting raw milk with what is known as milk kefir grains (don’t worry, they aren’t actually grains, they just look like them).  The whole process takes between 12 and 24 hours, depending on the temperature of your house and how strong/sour you want it, and can be done on the kitchen counter.  The kefir grains are infinitely reusable, so with each batch you just add new raw milk to the grains. 

Raw Milk Kefir Grains

Kefir’s consistency is like a very runny yogurt and has a taste that is similar, albeit more sour (to be honest, it is a unique taste that for many may take a little getting used to; you can make this easier by cutting down fermentation time to just 12 hours). We ordered our kefir grains starter kit from here, and they are top quality (check out the website to read up on everything you need to know about making kefir – FYI they have no idea who I am, I’m just pleased with the product I purchased).

Post-Workout Recovery
So, you may be asking why this is so good for post workout recovery.  As I hope many of you have already figured out, it is because of the fermentation.  In the fermentation process, bacteria turn the lactose into linoic acid.  This is a two fold  benefit since linoic acid is beneficial to muscle building and your reduce lactose quantity (note, the longer you ferment, the less lactose there is).  Depending how long you allow the kefir to ferment for, the reduction in lactose could be as great as 11 grams, leaving 1 g of lactose while keeping all the fat and protein.  I ferment my kefir for 18 hours, reducing the lactose from 13 g per cup to around 5 g according to some sources.   This is great for those of us who would still like to have some sweet potatoes in our post workout meal with the shake (fyi – ½ gallon of milk has over 100 g of sugars…)  Note: There are more than just 1-5 g of carbohydrates, however the rest of the carbohydrates are either fiber (which your body turns into short chain fatty acids, so they don't count) or gelatose (another form of sugar).  There is also some alcohol now due to the fermentation process (don't worry, not enough to notice :) ).

Another benefit is that the fermenting agents that transforms the lactose will make their way to your gut after ingestion.  Over time this will actually increase a person’s ability to digest lactose without any adverse side effects.

Post-Workout Shake
My current post workout shake consists of 12-16 oz of kefir (I like it strong and allow it to ferment a full 24 hours), 1 cup of canned pumpkin, 2 g of gelatin (for joints), fresh ground nutmeg and cinnamon, and a splash of vanilla.  Perfect for right after working out, nourishing my body in every way as well as kick starting the anabolic state while I prepare a solid food meal (usually consisting of potatoes, meat, eggs, and some veggies).

So, do any of you drink Kefir?  For those that are dieting and can’t imagine drinking some of the few precious calories you have allotted per day, tune in next Friday/Saturday for a post on another fermented food that has all the above qualities except drinkability.

Carrot Slaw

This recipe is a great way to add to the plate. Not to mention it's an unusual use of carrots. It's not often you see a raw carrot side dish.

Carrot Slaw
Adapted from Seasoned in the South by Bill Smith

If you aren't a big fan of garlic, I suggest starting off with one clove of garlic. Since this dish is raw you get the full flavor of the garlic.

2 cloves garlic
1 lb of carrots, peeled and sliced
1/2 lemon
1 1/2 tablespoons extra virgin olive oil
1/8-1/4 teaspoon cumin, to taste
Salt and pepper

Add the garlic and carrots to the bowl of a food processor. Zest the lemon and add the zest to the carrot/garlic mixture. Remove the rind from the lemon and any seeds; add the pulp to the food processor. Pulse the food processor until the carrots are medium to finely chopped (it's a matter of personal preference). Slowly add the olive oil. Remove the top of the food processor and add the cumin. Season to taste with the salt and pepper.