Not all Greek yogurt is low fat. Fage has 2.5 and 5% options I usually opt for the high fat as it’s delicious and contains “good fat”.
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Can’t find the source at this point… I thought it was in Stacy Sim’s book ROAR, but it likely came from a nutritionist. But there is a difference between satiety and protein adsorption.
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At the very least, fat does nothing for anybody immediately after a workout and takes longer to digest, so it makes sense to pile on the protein and carbs and leave the avocados for the next meal. Women have a much shorter recovery window than men where we can stop the catabolic, fat-storing effects of increased cortisol, so fat intake in that window is just a waste of some perfectly good intestines.
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The 0% fat greek yogurt I get here in Ireland is 10% protein. There’s branded options that bump that a bit. As @AdamJ mentioned previously, I mix in a scoop of whey (strawberry is my personal favourite) if I need extra protein (I use flavour drops if I don’t).
Notwithstanding the discussion on the podcast a few weeks back about timing/ carb:protein ratios/ uptake, I still prefer greek yogurt with whey, berries and usually topped with carbs (granola or cereal) to a shake post ride or workout.
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Yes. By definition there is a difference.
Big fan of greek yoghurt as I’ve said above, but personally wouldn’t use it in post-workout recovery. More likely to use it for breakfast or last thing at night with some whey to top up protein stores overnight.
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I always thought greek yogurt is just regular yogurt that is just at a lower moisture content. My wife makes yogurt, and sometimes drains it for longer, and we call it greek yogurt then. Sure, it concentrates the nutritional content into a smaller volume of food, but only by removing water. Am I mistaken?
I don’t think so, but concentrating the nutritional content is valuable on its own. (See also: gels.) Picking a yogurt producer at random, the Greek stuff has three times the protein, half the sodium, and half the carbs of the not-Greek stuff. If I’m trying to load protein after a workout, Greek yogurt makes that a lot easier than regular yogurt.
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Fage Greek Yoghurt has 20g of protein for 160 kcal even in the 2% fat version and is much tastier and creamier than Skyr. But Skyr is my backup also.
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Not quite just water. What you’re removing is whey, not water. You’re also removing some of the sugars when you strain it. Although, I just read that in the US, some greek yogurts aren’t made by straining, but instead with thickeners, so I guess you have to be careful with what you buy (as usual…). There are probably tighter controls in Europe, as they seem much better about this sort of thing. (Incidentally, what a food-science prof told me is that the whey that’s removed from yogurt is lower protein than what is used for whey in whey protein powder–that whey is waste product. Apparently for the dairy industry, whey powder is the place where they make a lot of money, and cheese happens to be a side product. It makes me wonder about what percentage of protein in whole, from-the-cow milk goes to whey powder and what percentage goes to cheese.)
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almost all the casein (cheesemaker’s protein) goes into the cheese making process. whey is the by-product of the cheese make. About 50% of total solids end up in the cheese and 50% into the whey stream. This can vary on the type of cheese being made.
the protein in the whey stream can then be concentrated using ultra filtration and micro filtration to remove fat and lactose. This is how WPC and WPI products are processed.
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Thanks for the clarification. I found it kind of funny the prof’s comment that cheese was the byproduct of whey, but I guess it’s good that there are uses for all of the aspects of the milk. I’ve heard that the whey strained from yogurt is waste, and there are issues with getting rid of it. (Found the article!)
They’re probably referring to “acid whey” which is the by product of greek style yogurts, cottage, ricotta, and cream cheeses. In these processes more lactose in converted to lactic acid yielding a lower pH of the whey. Acid can cause challenges in whey processing so “sweet whey” is more preferred. Definitely costs associated with disposing of this and whey permeate.
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Yeah ultimate source of protein for bodybuilder. One of natural source of protein for those bodybuilder who don’t eat meat and chicken.
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Full fat, pistachio nuts and honey. My mid-morning snack.
Honey Vanilla Greek Yogurt mixed with frozen blueberries, raspberries, and strawberries. It is my breakfast every morning that I am going to have a hard ride.
There’s a 0% Fage one too. Unsurprisingly it’s not super creamy, but I like it with some dried fruit.
0% chobani is better. 0% fage has a super wierd/dry texture.
I’ll look out for chobani, but I’ve not found Fage dry or weird at all.
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I find the fat-phobia interesting. It sounds like Millar’s book. Of course we want to be skinnier to go up those hills faster, but eating the natural fats in these for sure will provide the complete nutrition we all strive for.
Here in Austria low fat is literally like 10% 