Protein shakes anyone?

[vaporjourney]

After reading about Scott Williamson's food selection on his 2nd PCT yoyo, I've become interested in the idea of protein shakes. These things are loaded with calories, and being a powder, is really good on pack weight. I"m a skinny guy already, and already fear having to keep up with calories, and not feeling exhausted once I get into the trail. although I really didn't want to do many mail drops, I may reconsider because of this. Perhaps it would be wise to do a mail drop to every other town or so, just to get some calories in. The more I think about it, and read the nutrition article on this site, the more I hate to rely on junk foods (heavy sugars and carbs) to keep me going. I really don't eat any sugar right now before leaving for the thru hike, and when I do, I typically get a really weird feeling. Surely that would go away after my body gets reaquainted with sugar on the trail, but I'm not sure I want to force that. I feel like Williamson does, and that sugar really effects my energy levels, and the crash afterward is especially painful. So protein shakes may help. Has anyone else done this on the trail, or have similar worries about relying on poor food on the trail? I would dehydrate, but was trying not to throw that into the equation...

[Frolicking Dinosaurs]

I use protein shake powder in my morning cereal (add after cooking) and in pudding at dinner. It is an excellent way to add calories and quality nutrition.

[Footslogger]

Closest I came to that was trying Carnation Instant Breakfast on my thru in 2003. After a couple weeks though I started to gag at just the sound of the foil bag ripping. NOW ...if there were a variety of great flavors involved you might have a winner.

Problem is that during a thru-hike most everything you tend to eat becomes VERY boring after a while. At least that was my experience.

'Slogger

[Marta]

Sugar is an awesome source of energy while hiking. I have talked to many, many hikers who do not eat sugar at home, but found it indespensible while hiking--myself included. The "crash" doesn't really happen if you're burning the sugar by hiking...and keep eating every couple of hours during the day to keep your blood sugar up.

'Slogger's point is very, very true--any food will start to repulse you if you eat it too often.

That said, if you can find a protein drink you like, that comes in various flavors, it would be a great thing to bring with you. I think a lot of hikers don't take in enough protein, and end up losing muscle. I aimed for 60 g./day, which seemed to help.

But besides the protein and some fat, most of my other energy came from candy. Yum!

It's rough now that I'm home and am back on a diet of low-fat protein and vegetables. I think I'm in chocolate withdrawal.

[Lone Wolf]

www.ensure.com/products/index.aspx
I drink the ENSURE Plus during ultramarathons. Lotsa calories for only 8oz.

[jlb2012]

Does Ensure come in powder form or only what is shown (ie "shakes")

[Frolicking Dinosaurs]

As Marta says, protein powders come in various flavors -- banana, berry, vanilla and strawberry make oatmeal or grits yummy. All of those plus chocolate work with various pudding flavors. Adding some olive oil and dried milk help keep the calories up and make the protein tastier.

[Footslogger]

Don't have personal experience with it ...but here's a product that might work. Not sure how many servings are included so it might end up being on the pricey side. Nice thing is that it disolves in water. Some powders require milk.

http://www.gnc.com/product/index.jsp?productId=2497849&cp&fbn=Taxonomy%7CSports+Nutrition&f=Taxonomy%2FGNC%2F2167077&fbc=1&kw=protein+powder&parentPage=search

'Slogger

[bfitz]

"Nitro-tech" makes several good products. They also contain supplemental ingredients like alpha lipoic acid and chromium among other things to optimize blood sugar metabolism and nutrient delivery to the places that need it. I wouldn't hike without it. Eating crummy hiker food is probably the worst thing you could do to your body while cranking out miles. GORP with lots of different types of nuts and dried fruit is really good for you too. Complex carbs get you through a lot more than simple sugars, so good meals are also important. Some of the "low-carb" bars out these days have sugar alcohols which break down a lot more slowly than sugar and feed the system sort of like a drip rather than all at once. I first encountered them in "Glucerna" products designed for diabetics to help maintain steady blood sugars, but they're everywhere now. Googling these two brands is a good place to start research.

[Frolicking Dinosaurs]

Don't have personal experience with it ...but here's a product that might work. Not sure how many servings are included so it might end up being on the pricey side. Nice thing is that it disolves in water. Some powders require milk.

http://www.gnc.com/product/index.jsp?productId=2497849&cp&fbn=Taxonomy%7CSports+Nutrition&f=Taxonomy%2FGNC%2F2167077&fbc=1&kw=protein+powder&parentPage=search

'SloggerI've used this - pricey, but worth it for how easily it dissolves.

[Almanac]

Does Ensure come in powder form or only what is shown (ie "shakes")

A gentleman who is recovering from throat cancer stayed at the hostel. He is on a liquid diet and carried powdered Ensure as his main food source. I think he may have mixed in some carnation breakfast packets for extra flavor, but that's all he carried. He was out for a little over a week and said it worked well for him...enough calories, etc.

[Frolicking Dinosaurs]

Powdered Ensure is not sold to the general public, but may be available thru places that sell home health supplies.

[map man]

Powdered drinks are great on the trail because you don't need to light up a stove to hydrate them, unlike dehydrated meals meant to be warmed up -- you just mix the powder with water. All kinds of them out there but, yes, finding them at small country stores and convenience stores is a problem. I make my own custom mix (I'm on a self-imposed restricted diet (vegan) and am a stickler when it comes to nutrition) with a couple different protein sources and that's my main form of protein on the trail. Of course, that means I'm commited to resupplying some other way than buying at food stores as I go and some might find that too big a hassle.

Now, when it comes to sugar in the trail diet I think you are wise to avoid PROCESSED sugar, despite the warm feelings many of your fellow hikers will have towards Snickers bars, Pop Tarts and soda. Dried fruit (my favorites are raisins, figs and dried apricots), and sugars in some of the more natural energy bars, like Cliff Bars and others, are good alternatives. I eat nuts, dried fruit and Cliff Bars while I'm actually hiking and make sure to get a decent amount of protein and complex carbohydrates (maltodextrin in the same powder mix as the protein and wheat crackers like Trisquit) at breakfast and dinner in camp, and that seems to make for a nice steady energy burn throughout the day instead of having highs and lows.

[mambo_tango]

I like to mix Ensure with an exotic red fruit protein shake powder that I got from the health food store. Yum.

[vaporjourney]

I had been thinking of getting the cheapest protein powder that I could find to mix with water on the trail. I know that some people complain about eating the same thing every day, but I've gone through long periods voluntarily eating the same foods. Not sure if that will really be a problem on the trail. I sometimes wonder if people who complain about this are people that take joy in cooking, eat good food out in restaurants, always have variety, etc. I need to look into Ensure. I've never heard anything about that before.

[Footslogger]

I had been thinking of getting the cheapest protein powder that I could find to mix with water on the trail. I know that some people complain about eating the same thing every day, but I've gone through long periods voluntarily eating the same foods. Not sure if that will really be a problem on the trail. I sometimes wonder if people who complain about this are people that take joy in cooking, eat good food out in restaurants, always have variety, etc. I need to look into Ensure. I've never heard anything about that before.

======================================

As long as it doesn't taste terrible in and of itself you can sprinkle it on any foods and not just mix it in water. I remember hikers who put it on their oatmeal and in their ramen noodles.

'Slogger

[BlackCloud]

Optimum Nutrition makes excellently tasting chocolate protein shake powder. Duble choc., mint choc., and rocky road. All are good. You can get the stuff on ebay for less then the stores. It also has more protein per serving then any other affordable protein shake that I've found.

[Nightwalker]

As far as non-meat protein goes, TVP is my favorite. Cover it in water 10 minutes, and when you pour the water off, the gas goes with it. I never have digestive problems with it at all by doing this. It goes good with oatmeal and Ramen. Probably lots of other things too.

As far as taste goes, it's kind of like a very light-tasting toasted rice. It's made from extruded and toasted soy flour and water.

[Fannypack]

www.ensure.com/products/index.aspx (http://www.ensure.com/products/index.aspx)
I drink the ENSURE Plus during ultramarathons. Lotsa calories for only 8oz.
so u drink these warm? i.e., not refrigerated?

[FanaticFringer]

Go to Wal-Mart and buy the Body Fortress brand of whey protein. About $12.00 for a 2 lb. can. Put a couple of scoops in a zip lock bag ( or something else that may be easier). Also add some powdered fiber supplement and a scoop of a powdered carb supplement. Pour this in your plastic water bottle with a decent sized mouth. I put a tablespoon of olive oil in a empty vitamin bottle and gulp that along with the shake.

[highway]

I'll second the choice for Wal Mart's Six Star Body Fuel, Advanced Whey Protein, comes in 2 Lb container, though. Chocolate tastes great cold, just mix with water or, I mix some powdered milk too. 1 Scoop (27 g) gives you 110 calories yet only 3 g carbohydrate & just 2 g sugar but 20 g protein, plus other.

Its an awesome flavor but resupply is likely a drag.

[vaporjourney]

has anyone ever relied on protein shakes as a breakfast, and not as a nutrtional supplement addition to their diet? I'm really interested in these shakes to replace items like poptarts, and in turn save weight, less carbs, more calories. I"m worried that i would be starving shortly after drinking the shake though. Perhaps a couple of packets of oatmeal and a shake would fulfill me for a few hours, then snack on GORP and lunch after that. I typically have to start munching on GORP a couple of hours after oatmeal/2 poptarts anyway... but on a thru hike, the hunger could become unbearable with mainly a shake at morning???

[fvital]

a really good source for protiens powders at a good price is Jesup Gym.
http://www.jesupgym.com/

[MarcnNJ]

During my thruhike last year, I used "Whey to go" chocolate protein powder, mixed with 2 packets carnation instant chocolate breakfast, and Mt. Hagens freeze-dried organic coffee with a little powdered milk mixed in. Talk about a pick me up! I drank atleast 1 of these a day, about 32oz.

[vaporjourney]

As far as non-meat protein goes, TVP is my favorite. Cover it in water 10 minutes, and when you pour the water off, the gas goes with it. I never have digestive problems with it at all by doing this. It goes good with oatmeal and Ramen. Probably lots of other things too.

As far as taste goes, it's kind of like a very light-tasting toasted rice. It's made from extruded and toasted soy flour and water.

does anyone know where you can find TVP (textured vegetable protein)?

[quicktoez]

I'm a vegetarian and you need a lot of protean on the trail so I use soy and whey protein. You can get both cheap at heath food stores and even most supermarkets in the heath section. I mix it with a bit of sugar and coca and milk powder in a 16 oz. wide mouth Nalgene bottle. I put a few plastic jacks (kids game) in the container because mixing powder on the trail is very difficult without a blender. I would love to know if any other vegis have other ideas though.
May all your track be long ==== quicktoes

[Fiddleback]

While protein shakes and Ensure-like beverages provide nutrition I don't believe they are efficient, either in weight or in cost. For trail use, those are usually two big factors in choosing food. If one is looking for high calories, high protein, vitamins, etc., there are better products for on the trail, IMO.

Consider: 1 packet of Carnation Instant Breakfast mixed w/ 1/3c of NIDO

The two ingredients total 2.33oz and provide 280 calories. That's 120 calories per ounce which is nearly triple that of Ensure Plus and four times that of regular Ensure (I've mixed Ensure's volume ounces with the powders' weight ounces but I think the comparison is close enough...someone correct me if not).

More importantly, the two packets combined provide RDAs of;
26% protein
13% fat
13% carb (three fourths of that from sugar)
vitamins -- minerals --
A 45% calcium 55%
C 47% iron 25%
D 25% potassium 19%
E 25% phosphorus 45%
B6 20%
B12 20%
There's more vitamins and trace minerals but you get the idea.

I use vanilla flavored CIB and add some Medaglia d'Oro instant espresso coffee for my caffeine kick. It's a good flavor and with a couple Logan bread bars to munch on it becomes a healthy and quick breakfast. Drink two cups and you're approaching 100% RDAs of some vitamins and minerals. Warning -- this mix is a little bulky and I sift it so it dissolves faster with less clumps.

But if you're looking for just a calorie punch my current favorite is Lindt's Lindor 60% Extra Dark Chocolate Truffles which come in at 165c/oz.:D

FB

[FanaticFringer]

Whey protein will supply a much higher quality protein than a carnation pack would. More grams of protein also.

[Fiddleback]

It's true that a whey protein powder has much more protein than the mix I posted above. I can't comment on the quality of the proteins...the bulk of the proteins in the mix is milk protein which is usually considered acceptable. Regardless, both whey and NIDO (and probably CIB) proteins originate in cow's milk but the whey protein has a much higher amount of amino acids which is thought to be a good thing.

I know some protein powders have very little of anything other than the protein and associated amino acids so if it's protein you're going for that might be the most efficient way (no pun intended:p ). There's a nice list of protein powder contents here; http://www.consumerlab.com/results/nutdrinks_ing.asp#1 and it shows that some powders have some vitamins and minerals.

I think I can be talked into retracting my statement that the mix is more effcient in weight and price if we don't consider the balanced nutrition provided by the mix.:-? But I still think it makes a great, hot breakfast/drink and is more satisfying and filling than the usual coffee/tea.:)

FB

[vaporjourney]

After doing some more research, I'm starting to lean toward just buying some Balance Bars in bulk, instead of whey protein in bulk. A serving of 220 calories of whey powder tends to run at a cost of about $.66. A balance bar when bought in a box of 15 costs about a dollar apiece, and that has 220 calories. Not to mention more nutritional value and lower GI rating..all of which will probably lead to more energy, and is definitely more filling than gulping down 10oz of protein mix. That $.36 difference will really start to add up over a few months, but could be worth it for more satisfaction on the trail, but still won't totally break the bank.

I'm still up in the air on this. I just got back from GNC where I intended to pick up a 6lb container of whey which is on sale, but the salesman persuaded me to pick up their 'weight gainer' instead when i told him I was really after calories. The cost was slightly less, and I took his word for it since the serving sizes were all out of skew on the 2 products. Got home, turns out he was wrong, the weight gainer actually has about 25 calories less per tablespoon of powder. Frustrating. I'm starting to think I may try to just stick with energy bars if I find I can afford it, and possibly add whey powder to this regimen if I find I'm losing weight still.

[terrapin_too]

After doing some more research, I'm starting to lean toward just buying some Balance Bars in bulk, instead of whey protein in bulk.

I wouldn't buy anything in bulk. You could be sick of it before you get to Neels gap. ;)

[BlackCloud]

Optimum Nutrition makes excellently tasting chocolate protein shake powder. Duble choc., mint choc., and rocky road. All are good. You can get the stuff on ebay for less then the stores. It also has more protein per serving then any other affordable protein shake that I've found.

I want to amend my post. Rocky Road not so good......

[bfitz]

They have fruit juice flavored powder that dissolves well without a blender, making it quite tolerable, I think I'll just always fortify my drinking water with it.

[Footslogger]

Been a while since I looked into this at any level of detail ...but if I remember correctly the body needs protein to build/repair muscle tissue. Carbohydrates on the other hand are the body's source of energy.

I could be all wet here but personally I think too much emphasis on protein at the expense of carbohyrates might make for a tired hiker. At the rate hikers burn calories I would think we would need more of the "quick energy" and easily burned fuels durng the day.

Totally agree that Snickers bars (and all other high sugar snacks) are empty calories in the long haul and under "normal" (low energy consumption) conditions are worthless in terms of nutrition. But on the trail they supply the boost (albeit SHORT TERM) that many of us need to keep on keepin on.

I like sugars/starches etc. during the day and would rather have the higher protein foods later in the day as my metabolism slows and my muscles are screaming for replenishment.

Just me maybe though ...

'Slogger

[Whistler]

It's not just you, 'Slogger. I always try to have some chunks of Slim Jim/ pepperoni/ TVP/ cheese, etc in my dinner at the end of the day. I think it helps a lot with the 'overnight repairs'.
-Mark

[frieden]

After doing some more research, I'm starting to lean toward just buying some Balance Bars in bulk, instead of whey protein in bulk. A serving of 220 calories of whey powder tends to run at a cost of about $.66. A balance bar when bought in a box of 15 costs about a dollar apiece, and that has 220 calories. Not to mention more nutritional value and lower GI rating..all of which will probably lead to more energy, and is definitely more filling than gulping down 10oz of protein mix. That $.36 difference will really start to add up over a few months, but could be worth it for more satisfaction on the trail, but still won't totally break the bank.

I'm still up in the air on this. I just got back from GNC where I intended to pick up a 6lb container of whey which is on sale, but the salesman persuaded me to pick up their 'weight gainer' instead when i told him I was really after calories. The cost was slightly less, and I took his word for it since the serving sizes were all out of skew on the 2 products. Got home, turns out he was wrong, the weight gainer actually has about 25 calories less per tablespoon of powder. Frustrating. I'm starting to think I may try to just stick with energy bars if I find I can afford it, and possibly add whey powder to this regimen if I find I'm losing weight still.

I was a certified personal fitness trainer and nutritionist for many years. If you look at my posts, I've posted some fitness stuff before, although I can't remember where. (first thing that goes, eh?)

There is protein powder, like WPI (Whey Protein Isolate), which is just protein, and then there is meal replacement powder that varies depending on what you need it for. Yes, Carnation Instant Breakfast is good, but stay away from bars if you can. You don't wanna know what's in there.

For something like a thru-hike, you'll want a meal replacement powder (for simplicity, we'll say MRP). Getting a cheap protein is just a waste of money. You may as well load up on corn starch. EAS is excellent, but can be pricey. I used to use Designer Protein, but they changed their formula. Do a little research, and choose from the top 5 in quality. Ask a trainer who looks like Arnold, not just a clerk at GNC. I'm sure there are some who work there who know what they are talking about, but I haven't met one yet. You are better off getting high quality, and just using less.

MRP is great for protein and nutrients, but do not rely on it for carbs. You'll still need to eat stuff like pasta, which, luckily, is lightweight also. Don't use shakes to replace more than 3 meals/snacks per day. If you are relying heavily on MRP shakes, do not use that strategy for more than 1 month. For example, MRPs for Month 1, minimal MRPs for Month 2, MRPs for Month 3, etc. I make my own GORP, and snack on that all day. If you really want to carry some kind of bar, use Snickers (not in hot weather, obviously). There is more nutrition in a Snickers bar, than most "health" bars (including theirs, for some reason).

Eat like crazy in towns, and remember: veggies, veggies, veggies, water, water, water.....

[wilsonbmw]

I have been trying different things along these lines too. I think of them as meal supplements. This AND a pop tart( or what ever). I have found to make them a little more palatable, I make a mixed serving of powders, the protein/breakfast stuff, some powdered milk, and instant coffee! Mocha-frapa-protein. I am trying out a new one tomorrow made by Kashi. It seems to have a lot more protein than the Carnation. I also might try the vanilla and the coffee mix too. Or mix the vanilla and the chocolate. I am also looking at those flavored non dairy creamers to add different flavors.

[Survivor Dave]

I have been using protein powder within 45 minutes after working out at the gym and have seen a lot more muscle mass because of it. It has 23 grams of protein per scoop(I use 2) plus the milk at 8 grams per cup(use 2 cups).

Seeing that the only "gym" I will be using on the Trail is mostly for my legs, should I still consider taking protein powder with me? How much muscle mass will I lose on the Trail?

Also, I've seen posts about this stuff called Nido by Nestle that is powdered whole milk. I hear it is a better taste than non-fat powdered milk. Anyone think it's worth the extra bucks and weight?

Are there "trail foods" that offer lots of protein that will be enough?

Thanks,

Survivor Dave

[_terrapin_]

Are there "trail foods" that offer lots of protein that will be enough?

Nuts, cheese, various meats (eg summer sausage,) beans, legumes, protein bars. Town stops every 3-5 days... "real" food. You can get various meats in foil packages or small cans (eg., chicken, tuna, salmon, baby shrimp, sardines, SPAM, etc.)

Nuts, cheese and summer sausage are the easiest and most common.

[saimyoji]

I have been using protein powder within 45 minutes after working out at the gym and have seen a lot more muscle mass because of it. It has 23 grams of protein per scoop(I use 2) plus the milk at 8 grams per cup(use 2 cups).


What are you using?

Be careful of your dosage. Pay close attention to new body smells (increased urea in urine, farts, sweat). You might just be eliminating alot of that protein. I've tried two different kinds and neither really helped. In fact, I've made greater strength gains since stopping.

[budforester]

Also, I've seen posts about this stuff called Nido by Nestle that is powdered whole milk. I hear it is a better taste than non-fat powdered milk. Anyone think it's worth the extra bucks and weight?

They've converted me, Dave. Nido tastes much better. It is is kinda like milk and has an additional "vitamin- A" flavor. It is a good source of complete protein and it works fine as a cooking ingredient. I'm not a milk- drinker, but I often bag up a cup of raisin- bran cereal and 3 Tbsp Nido for a bed- time snack... just mix in some cold water. The Nestle name makes me more comfortable about it being an imported foodstuff.

[KirkMcquest]

Whatever brand you use, make sure its made with whey protein. Its very high quality with a 96/97% similation rate ( meaning your body uses it, not pee it out). Your still going to need lots of carbs. Also, if you want to get fancy, get some powdered milk and mix it with your protein powder ( mess with the amounts at home, till you get the best mixer ratio). You'll have a tasty milk shake on the trail every time.

[KirkMcquest]

Also, bring a container with a top to shake it up, mixing with a spoon is for losers.

[Survivor Dave]

I am using Dymatize Nutritions' Elite. Taste really good. No grit. I don't have to choke it down either. I buy it on sale for around $45 for 5 lbs. Comes out to 77 scoops.

SD


What are you using?

Be careful of your dosage. Pay close attention to new body smells (increased urea in urine, farts, sweat). You might just be eliminating alot of that protein. I've tried two different kinds and neither really helped. In fact, I've made greater strength gains since stopping.

[take-a-knee]

Lots of good stuff in this thread. The non-water weight of your body is half protein. Proteins make up most of the enzymes that keep every cell in your body alive. Everyone knows muscles are protein mostly, I just learned that your bones are 25% protein (collagen matrix). The spongy bone that forms the head of your tibia (right below your kneecap) is completely replaced every four months, on a thru hiker it is probably replaced before they get to the Smokies, IF they've ingested enough protein and calcium (this Nido sounds like a good thing for this).

A nalgene bottle works well for shaking up that protein shake, I plan to do this at bedtime. If I am walking until late I'll stop and cook on the trail and I'll have the shake in camp later.

Sugar consumed along with protein doesn't as many harmful effects on your body ie, spike in blood sugar, because the protein is digested slowly and this slows absorption of the simple carbs.

When you need (not want) a sugar fix, ie, you've got the shakes and you've just climbed 3000', the best thing I've found is Twin Lab's Ultra Fuel. This is a drink powder designed to give you a slow increase in blood sugar, I've found it really works. Due to time constraints I've had to hit the step mill right after lifting weights. After circuit training with weights one day and getting on the step mill I got really woozy. I started drinking the Ultra Fuel after my weight session and that has never happened again. Also, after a hard workout (3000 ft climb) you've depleted the glycogen stored in the muscles you've used. Any sugar ingested within 30-45min of a hard workout is taken up as glycogen in the muscles (until they are full) to replace what has been depleted, your liver also stores glycogen. This aids recovery so you can make it up the next mountain. My point is when you really need these simple carbs, there is absolutely no downside to them, save dental caries. Eating a snickers after a hard climb is good, eating a snickers while surfing the net is bad.

One more thing about protein, carbs are carbon, hydrogen and oxygen, protein is composed (mostly) of carbon ,hydrogen, oxygen and nitrogen. A high protein diet causes your kidneys to have to eliminate a lot of nitrogen which is extra work for them. This means that you HAVE to HYDRATE if you are ingesting a lot of protein. If it is a hot day of hiking stick with carbs during the heat and wait until it cools and you've rehydrated to drink a big protein shake.

[Survivor Dave]

Maaaaan, that's a lot of good info. I have not tried the twin labs product as you described. I was hesitant to even do the protein shake as I though it was a lot of crap. I am from the old school where you eat 3 squares and that was good enough. I am a bit more open minded about it now as I have been weight training for a while now. I just didn't want to lose muscle mass on the Trail. I know I won't find a Gold's Gym around, and even if I did, I don't think I'd get off for that. Well, maybe in a big city I might.

Thanks Take-A-Knee.

SD






Lots of good stuff in this thread. The non-water weight of your body is half protein. Proteins make up most of the enzymes that keep every cell in your body alive. Everyone knows muscles are protein mostly, I just learned that your bones are 25% protein (collagen matrix). The spongy bone that forms the head of your tibia (right below your kneecap) is completely replaced every four months, on a thru hiker it is probably replaced before they get to the Smokies, IF they've ingested enough protein and calcium (this Nido sounds like a good thing for this).

A nalgene bottle works well for shaking up that protein shake, I plan to do this at bedtime. If I am walking until late I'll stop and cook on the trail and I'll have the shake in camp later.

Sugar consumed along with protein doesn't as many harmful effects on your body ie, spike in blood sugar, because the protein is digested slowly and this slows absorption of the simple carbs.

When you need (not want) a sugar fix, ie, you've got the shakes and you've just climbed 3000', the best thing I've found is Twin Lab's Ultra Fuel. This is a drink powder designed to give you a slow increase in blood sugar, I've found it really works. Due to time constraints I've had to hit the step mill right after lifting weights. After circuit training with weights one day and getting on the step mill I got really woozy. I started drinking the Ultra Fuel after my weight session and that has never happened again. Also, after a hard workout (3000 ft climb) you've depleted the glycogen stored in the muscles you've used. Any sugar ingested within 30-45min of a hard workout is taken up as glycogen in the muscles (until they are full) to replace what has been depleted, your liver also stores glycogen. This aids recovery so you can make it up the next mountain. My point is when you really need these simple carbs, there is absolutely no downside to them, save dental caries. Eating a snickers after a hard climb is good, eating a snickers while surfing the net is bad.

One more thing about protein, carbs are carbon, hydrogen and oxygen, protein is composed (mostly) of carbon ,hydrogen, oxygen and nitrogen. A high protein diet causes your kidneys to have to eliminate a lot of nitrogen which is extra work for them. This means that you HAVE to HYDRATE if you are ingesting a lot of protein. If it is a hot day of hiking stick with carbs during the heat and wait until it cools and you've rehydrated to drink a big protein shake.