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Q: Bulking Powders
Do you recommend one or any of the myriad weightgain, strengthgain or bulking powders sold at healthfood stores over another? What should those of us with HIV consider when analyzing these? By the way, I am very price sensitive!
A: Chester Myers, PhD, MS responds:
There are many products and prices vary widely. It's not apparent there's a good correlation between price and quality. I think examination of the ingredients is critical. Of course, one has to assume the components are in fact what the ingredient list says. I think most weight gain powders should not be looked at as complete nutrition, but only as a way to augment an already healthy diet.
The following gives VERY general guidelines - I don't think it's possible to provide details in a short space. It's helpful to have professional advice such as from an HIV-experienced dietitian who recognizes the importance of vitamin/mineral supplementation.
(A note from Ken, the Website Administrator: Jennifer would want to point out here, that VERY FEW IF ANY of the sales people in healthfood stores [the ones that troll the vitamin/mineral supplement and herbal product sections] are trained in nutrition. They may be well-meaning and sincere in their beliefs, but you have to know who you're getting your information from. And anyone can call him or herself a nutritionist. A Registered Dietitian, on the other hand, has to at least have formal training and pass a test. But even among RDs there are not that many who are up on the intricacies of HIV. Also, on the price issue, if there's a product you're interested in trying, you might want to check out the Buyers Clubs first to see if they carry it. One good club to try would be the Boston Buyers Club.)
For quality protein, whey protein is top, but some whey protein isolates may have lactose which may be a problem for some people. Caseinates, milk protein isolates (containing both casein and whey proteins), egg albumen and soy protein isolate all have acceptable nutritional value. Soy may cause gastrointestinal distress &/or allergy symptoms for some people.
Regarding carbohydrates, go for a combination of sugar, maltodextrins or starch, fructooligosaccharides* (or inulin), and some fibre.
There are many issues regarding fat, but since this is about powders, there's unlikely to be major fat content.
*[Hi, me again...Ken, the pixel pusher. I asked Chester to explain what those "fructo-thingys" are, 'cause I sure never heard of 'em. Also, I thought "inulin" was maybe a typo for "insulin", but as you can see by his answer below, I was definitely off base there.]
No, Ken, it's "inulin", not "insulin". Inulin is a carbohydrate that comes from many sources such as garlic, leeks, etc., but commercially is extracted mainly from chicory which contains it at high levels. The fructooligosaccharide refers to small molecular versions of inulin - a very common one is produced microbially and sold by the manufacturer under the name Nutraflora. Both products are showing up on ingredient lists in health products and mainline foods, not only because they support growth of some of the friendly bacteria in our guts, but also because the inulin is used as a fat replacer in a number of foods (cheese, sour cream, ice cream, mayonnaise, etc.). [That Chet...he knows it all!]
