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Sock Doc WorkshopsCould your energy bar, fluid replacement drink, or post-workout recovery meal ultimately be hindering your performance? It’s very likely due to the many artificial processed ingredients out there. Many foods athletes consume contain the infamous MSG. We all know that person who can’t eat Chinese food because they’ll get a headache from the MSG. Maybe that is you. Well, guess what? Whether you have a symptom or not, you’re eating MSG containing foods every day, even if you shop at a health food store like Whole Foods. Your whey protein shake that you use to recover after a workout or that energy bar you pack for the long ride most likely contain MSG, though they don’t actually say those words. You will have a problem with MSG even if you don’t realize it – headache or no headache – fatigue or no fatigue. It is not an allergy. It is not sensitivity. It is a toxic substance called an excitotoxin and they’re in a lot of foods that athletes eat daily.
Excitotoxicity occurs when receptors in your body are stimulated to such a degree they are rapidly killed off. Excitotoxins are formed due to too much of the amino acid glutamic acid (glutamate), necessary in small amounts, when present in high “free” amounts. Combine the glutamate amino acid with sodium and you have MSG (Mono Sodium Glutamate). This is a glutamate problem, not one from the sodium in the MSG. Rarely is this added to food anymore as actual MSG. Rather it is made thru food processing – common foods you are eating every day – (see the bottom of this article for those hidden words). These amino acids are artificially released during processing and your body doesn’t know how to handle so much at once. Foods you are eating from your health food store every day contain free processed glutamate. Yeah, sorry Whole Foods; MSG is rampant there too. Funny how health stores like that would never think of selling a diet soda made with NutraSweet but they have products loaded with free glutamate. There really isn’t much difference. Aspartic acid (aspartate), found in NutraSweet (Aspartame “Equal”) is also an excitotoxin. Food manufacturers will say this processing is “natural” because glutamate, (and aspartate), are natural too and your body needs them to survive. But the levels that accumulate are not natural to any degree. They are more than abnormal. They are extremely toxic.
Glutamate receptors lie throughout the body – especially the brain. Eating MSG foods can increase your levels 20X or higher. This is over-stimulatory and damages many cells in the body. Humans are more sensitive than any other animal on Earth and newborns are 4X more sensitive than adults. Glutamate and Aspartate pass thru the placenta and will (not might) alter brain formation. The effects of a baby in utero has been directly linked to hormonal problems later on in life – low testosterone and growth hormone in boys & low estrogen and growth hormone in girls, also leading to early onset menses, PMS, and even infertility, just from what their mother consumed.
Aging brains in the elderly are also four times more sensitive due to excess free iron levels in the body which increase free radical levels even more. More excitotoxins = more free radicals. More free radicals = faster aging. There are suspected links to Alzheimer’s and Parkinson’s as with other toxins, such as the heavy metals mercury and aluminum. Interesting though is the increase in free radical damage from too much glutamate allowing too much calcium into brain cells, so neurons fire too rapidly, and die. Normally this occurs in small amounts until the diet contains even just some bit of MSG. Yet many doctors love to tell their aging patients to “get your calcium” and load them up with mega doses of the mineral. This results in flooding the brain and furthering degeneration.
But wait, there’s more! Excitotoxins will also:
Lower blood sugar levels – especially glucose levels in the brain (that will mess up yer thinkin’). Think about how many diabetics are advised by their RD’s, (Registered Dieticians – most who are focused solely on minimal Food Pyramid requirements and calories consumed), to use NutraSweet since it is “sugar free”. Not a good idea. And consider the person who is already having memory problems not to mention some forms of dementia in the elderly.
- Damage your mitochondria (the energy centers of your cells). This equals cell death. You won’t race well if your mitochondria are failing; your aerobic system will suffer.
- Deplete magnesium (linked to heart problems and fatigue) – some research supports that 75% of the population is deficient in Mg. Many athletes are low in Mg.
- Deplete vitamin E, B vitamins, and flavonoids (powerful antioxidants found in colorful foods and herbs). Again, these athletes need these nutrients in high amounts.
- Increase inflammation – not something an athlete wants. Increased inflammation leads to slower recovery, injuries, and prolonged injury healing times.
- Suppress immunity – that means you’re more likely to get sick. The couch will be your new training partner.
- Affect parts of your brain associated with emotion (MSG and NutraSweet = rage)
***Aspartic acid is hidden in many nutritional supplements. It is not under any tricky names though. Look for aspartic acid in the ingredients and Aspartate in the label where the minerals are listed. For example, magnesium aspartate and chromium aspartate are common. Other than that the only other source is diet soda (not Splenda, which you shouldn’t even think of consuming. If you are, read up about it more on this site). NutraSweet, commonly known as Equal, is Aspartame.
*** What about l-Glutamine supplementation? Your body needs glutamate in a small amount and along with ammonia, can convert into glutamine. But it can go the other way too, that is, glutamine can convert to glutamate, and that obviously would not be a good thing. If the glutamine accumulates outside the brain, then typically there are no problems, but if levels rise high enough and accumulate inside the brain, then problems such as those associated with other excitotoxins can occur. A lot of glutamine is used as muscle fuel so if you’re not using it up that way (high intensity exercise) then you have a higher chance of brain glutamine accumulation. And if that happens, well, this will all joggle your brain because you’ve got toxic excitotoxins.
Hidden sources of MSG with tricky names:
ALWAYS CONTAIN MSG: MSG, Monosodium Glutamate, Hydrolyzed Vegetable Protein, Vegetable Protein, Hydrolyzed Plant Protein, Plant Protein Extract, Sodium Caseinate, Calcium Caseinate, Yeast Extract, Textured Protein, Autolyzed Protein, Autolyzed Yeast, and Hydrolyzed Oat Flour. ** Hydrolyzed Whey Protein and Hydrolyzed Soy Protein are often found in energy bars and drinks that so many triathletes, runners, and cyclists consume. Some say even whey protein isolates and soy protein isolates contain some MSG. **
FREQUENTLY CONTAIN MSG: Malt extract, Malt Flavoring, Maltodextrin, Bouillon, Broth, Stock, Flavoring, Natural Flavoring, Natural Beef or Chicken Flavoring, Seasoning and Spices.
SOMETIMES CONTAIN: Carrageenan, Enzymes, Soy Protein Concentrate, Soy Protein Isolate, and Protein Concentrate.
Foods to watch out for include: Soybean milk (naturally high in glutamate & often has hydrolyzed vegetable protein added to it), kombu, miso, and soy sauces all contain MSG.
Dr. Stephen Gangemi "Sock Doc"
I'm a board-certified chiropractic physician and clinical nutritionist with a passion for true natural health care. I implement dietary & nutritional therapies, exercise & movement practices, and lifestyle changes along with manual therapy techniques to help the body heal and prevent illness and injuries.
Bryanna Johnson says
So after looking at that list of things that could have MSG, I’m wondering how you can even avoid it. It seems like that would include tons and tons of foods.
Are there any whey protein powders that don’t contain MSG then?
Sock Doc says
Yes, I’d even estimate that perhaps 10% of all packaged/frozen foods at Whole Foods have some MSG in them. They don’t add it – it’s created during the processing. I use a protein powder called Whey Cool by Designs For Health. It’s a bit pricey ($69 for 30 servings – 24g whey protein each serv), but very clean and from pasture-fed cows. I’m waiting to hear from a company that distributes it if they’ll let me sell it cheaper. Most whey protein out there has MSG and beware the ones that use hydrolyzed whey protein and say “No MSG” – impossible. You do get what you pay for. Whey protein that is not autolyzed, hydrolyzed, or an isolate is slower to produce, so it costs more, but its health benefits are great – from the rich protein content to the high amount of cysteine which helps your body make glutathione – a major, and perhaps the most important, antioxidant.
Bryanna Johnson says
Thanks. I am going to check out that whey protein. That’s good to know.
JDre says
Hey Doc,
Do you know of any good alternative to whey for people (like myself) that are a bit alergic? I’ve tried egg white protein but the clean versions actually contain very little protein per serving = too pricey. Can I just replace the supplemented version of protein with more whole eggs?
Thanks a lot and loved the latest Trail Runner Nation podcast.
Sock Doc says
Sure you can just eat more eggs and grass fed beef too. I don’t see too many whey allergies, but some have them. Casein much more common. You can also use some BCAA in place (branch chain aminos).
zach harmon says
I was just wondering what you would recommend for a great product to buy for a whey protein or weight gainer supplement that limits my exposure to MSG and also has low glycemic carbs (i.e quinoa) and a good ratio of omega 3, 6, 9. or a great smoothie recipes that you would suggest that has plenty of calories??? Thanks in advance.
Sock Doc says
See #2 and #5 on this list here: http://www.drgangemi.com/2012/03/ten-things-to-know/
John Markert says
So is ANY amount of aspartic acid in a product bad? What about 2161 mcg/serving (1 serving = 21 grams). I’m trying to find a smoothie/shake with lots of nutrients to eat with a busy schedule (I also eat lots of fresh greens, raw kale salad, etc). Can you check out this product and tell me what you think? SunWarrior Raw Vegan Vanilla Protein Powder: http://www.sunwarrior.com/product-info/warrior-blend/
thanks
john
Sock Doc says
Aspartic acid (aspartate) is a natural amino acid that is going to be present in all proteins, to various degrees depending on the protein. This is fine. It’s when aspartic acid is added in out of its natural context that it becomes a problem. The same goes for glutamic acid (glutamate). I think that Sun Warrior product is fine.
sally says
Hi so just wanting to double check the sunwarrior protein. I have msg intolerance. It doesnt say it contains msg although it is made from a fermented brown rice. from what minimal research I have done so far it says anything fermented will contain msg?? should I stay away from it. could it be what is making me feel really sick?
Sock Doc says
I’ve read that too and I’d say it’s mostly true, not sure though if it’s 100% valid. I see a lot of ‘no MSG’ products to have MSG. But if you’re feeling sick it doesn’t matter – don’t eat it.
Yad says
Hello. What do you think about Ultragen? I am very confuse now. I am traying to get some good recovey drink and not drinking poison.
Sock Doc says
Doesn’t that have hydrolyzed whey protein in it? = MSG = junk.
yad says
wooo. What about Isopure? I think I need to buy my protein online.
Sock Doc says
Typically those proteins are also denatured.
Yad says
Woo, I live in Panama. I do not know what wey protein I can drink after my crossfit workout. What you can suggest me Doc? Stop drinking it or insted a just eat organic eggs?
Sock Doc says
Yeah if you’re not sure it has no MSG in it (a lot of them say they are “MSG Free” even though they’re hydrolyzed or isolates), I would not eat it. Right now the only clean one I can find that I use is Whey Cool from Designs For Health. Eggs always a great option. Or you can take some BCAAs. Typical dose there is 5g post-workout.
Yad says
Do you sell them? I want to buy it.
Sock Doc says
I can’t sell to non-patients.
Yad says
Ohh, Well, so I have to flight and meet you Doc. thanks for the information. I have stopped streching, and I am eating more eggs, and lean protein.
Mark says
Hi Sock Do,
1st timer, here. I’m trying to keep weight ON, in my Pescatarian world, while CrossFitting (Not Easy!). Have you looked into Blutbonnet? It looks good to me but, you’re the man. What say you?
http://www.bluebonnetnutrition.com/product/292/100%25_Natural_Whey_Protein_Isolate_Powder_-_Flavors
Also, click on this link for info on Amino Acid content: http://www.bluebonnetnutrition.com/products/aminos_proteins
Thanks,
Mark
Sock Doc says
I’ve heard of them but haven’t tested them out personally or with patients. I’ve heard isolates have MSG in them, but I’m not 100% sure. I’ve also had other companies say “Natural Whey” and they have MSG in them. So just be careful.
Jasper says
Hello Doc,
And how about goat whey? Or does this depends on the supplier as wel?
Sock Doc says
Yes depends on how clean it is. I used to use Goatein but stopped because I feel that clean whey is much more beneficial and you get a lot more protein for the cost.
Vince says
Hello Doc;
First of all, I love the site and I have found some great perspectives here that I had not heard before in over 35 years of following all things weigthlifting and health-related. I found the site as a result of looking for quality science around excitotoxins since, to make a long story short, I recently started feeling less than perfect and as part of trying to figure out whether something in my diet was causing the problem, discovered the issue of free glutamine in whey protein powder. I had recently upped my consumption of it to 2-3 scoops a day (but have now stopped that completely). My specific question is, about how long should it take for normalcy to re-appear and how does one rebuild energy? I don’t know for sure that the whey was the problem, however since i have stopped taking it I have generally had a lot less energy (somedays are fine and some are not). I have also started doing a lot more aerobic work per your advice so that is part of the equation as well. I have found several sources that seem to be reliable about how to avoid excitotoxins, but absolutely nothing about what to expect when one stops them. When I was taking the whey I generally felt great for many months, but then I seemed to lose my energy somewhat and it has not really returned since I stopped the whey and replaced it with other protein. Do you have any experience with this? I’m surprised others have not raised this given how prevalent whey is in the weigth-lifting world.
Many thanks and thanks for such a great site.
Sock Doc says
That’s a good question and it comes down to the individual. Since MSG can cause so many diverse problems in people – one person a headache, one joint pain, another sleep problems it’s often hard for people to realize that they are being affected by their whey. So the question for you is: “did your whey (with MSG) give you false energy (stimulation)”? Perhaps it did. The way to figure that out is to use other protein – such as the Whey Cool I know has no MSG in it – or even meat and eggs. You’d have to be pretty deficient in protein to get low energy. And how long does it take to return to normal after getting the MSG out? I’d say from what I see not more than a week. Rebuilding energy is another story though since that, as mentioned, can be from so many other things.
Vince says
Doc;
Many thanks for the quick and helpful reply. I have switched to occasional non-denatured whey and alos upped my rice, egg and pea protein, with good results so far. Also, I seemed to have developed an allergy to the whey as something was making my skin break out and that stopped when i stopped the whey.
Thanks again,
Vince
janet gillespie says
Dear Doc
I have been hearing about the side affects of tofu and soy for years, specifically that it leaves leisions on the brain that are similar to alzhiemers and parkensons desease. So I stopped eating soy.
Then I heard my whey protiein isolate was doing the same thing! Fortunatlely I had been using less and less of it over tithe years, so maybe my body was telling me something.
The concern I have is for those who have used anything causing these negative side effects over a long periond can have leisions on their brains, and can this be reversed?
So far, the only response to this is from Drs of Ayurvedic medicine claiming that with adherance to a strict regimin, over time there has been success in reversing the damage, and the tissues have come back to health. I am wondering if you have any additional information on reversing the effects of ecitotoxins
Sincerely, Janet
Sock Doc says
I’m not sure to what extent the affects of glutamate toxicity can be fully reversed. I know they can be to a large degree, but it would also depend on how much damage has been done. But I’d say I agree with the drs you’ve asked. Check out Dr. Blaylocks book here for the most comprehensive info: http://www.amazon.com/Excitotoxins-The-Taste-That-Kills/dp/0929173252
Linz says
Hi, New to your site but like what I am reading. Logical when you put it clearly!
On the protein suppliment issue I am taking about 3 portions of Pharma Whey per day. Any views on this stuff? Thanks
Sock Doc says
That’s about as toxic as you can get. MSG & sucralose – artificial flavors. Read this too: http://www.drgangemi.com/2005/04/stay-away-from-splenda-and-those-other-low-carb-sweeteners/
Linz says
Thanks for the fast reply. Are you aware of any good protein powders available in the UK? Would this cause general lethargy?
Sock Doc says
The one you were taking sure could – a lot of people are toxic rather than “tired” – makes them feel tired. I’m not familiar with one in the UK, sorry. You can always just eat a lot of eggs or buy some very clean BCAAs.
Yad says
Hello, Doc. What about ProEnergy whey Isolate by Energy First. They said they do not use toxics and Made from cows that are grass fed and not treated with rBGH (Recombinant Bovine Growth Hormone).
I will appreciate yours comments.
Blessing from Panama
Sock Doc says
Not really sure on that one. Personally I won’t use any “isolates” as they’re said to have MSG derivatives in them (by some people). I know soy isolates use petro chemicals to get the isolate form, not sure on the whey if it is the same process.
Yad says
Thanks Doc. You are the best. I wish you can come here to Panama, and do some seminar. it will be awesome.
Sock Doc says
Thanks Yad. Yeah I see I have quite the following down there in Panama. If you can get a group together I’d definitely consider it.
Jacqueline says
Doc,
What are your thoughts on Lean Dessert Protein Shake?
Thank you
Sock Doc says
They don’t get much worse than that.
Jacqueline says
Hi Doc,
I’m thinking about trying Whey Cool by Designs for Health. I was wondering if you are still using it and if so, from which supplier do you purchase it from?
Thanks
Sock Doc says
I do. I get mine from a company that only sells to doctors though.
Jacqueline says
Do you know of a supplier who sells to customers?
Thank you for fast reply.
Sock Doc says
You’d have to just look on-line. Sorry I can’t sell to non-patients. 🙁
Jacqueline says
Ok. Thank you!
smas says
Thank you doctor , but I have a question; does the Egg Protein Powder or Casein Protein include excitotoxins ?
Sock Doc says
Casein most likely. Egg would depend on the processing.
Rachael says
Hello, I am so glad I found this page! I saw a commercial when MSG became big and people were starting to realize it i not good for you. The commercial stated that corn syrup is the same thing as sugar and it has no effect on your body. Basically they were saying that the MSG isn’t bad because it is natural. They are completely wrong and I am glad I could get more information through this site. When I consume to much MSG in any form I have stroke like symptoms and the last time i ended up in the hospital. What happens to me is i first see sparklies, which if anyone has this problem tums will make them go away in about ten minutes, not sure why but your stomach is connected to the brain in the way that it helps. After i see sparklies my hand arm tongue or all three get numb. after that i am not able to speak correctly and it seems like i had a stroke. So the corn syrup people are completely wrong. I am kind of curious on how my brain is going to be if these sorts of things keep happening to me. Thanks for reading!
Ms. Mary says
Hello, wondering if you can help me. I’ve read extensively online about excitotoxins, but can’t seem to find a clear answer to if my NOW brand PEA PROTEIN POWDER is harmful. “ingredients: 100% Pure, Non-GMO Pea protein Isolate [from yellow peas(Pisum sativum)]
Included in the Non-Essential Amino Acids profile is L-Aspartic acid (2822 mg. per 33 g. protein serving), L-Cysteine 358, L-Glutamic Acid 4286.
You can find the product, here: http://www.nowfoods.com/Sports/Products/M102076.htm
Thank you so much, in advance. I’ve looked everywhere for an answer, and am hoping you can help me.
Sock Doc says
You’ll see aspartic acid in any protein supplement since it’s one of the amino acids. But that’s not really the concern. I’ve heard that most isolates derive MSG in their processing, so personally I’d steer clear of them. Also many products use petro solvents to separate the protein from its source in an isolate form.
Rui says
I know this is an old topic, but can you recommend any other brands that are unsweetened and contain little to no MSG?
I can’t seem to find “Whey Cool by Designs For Health” in sale for Europe. Thanks
Sock Doc says
I’d do a search for “grass fed organic whey protein” or something like that to see what company can deliver to your country.
Iggy pop says
It seems msg is not inherently bad, but combined with aspartame, it is.
So are certain plastics, which we are toxicated by daily. Particularly lucky number 7 and 3 plastics.
Welcome to reality. Much of what we do is toxic. Much of what we produce is toxic. How bizarre that life was produced on this planet, a sheer miracle in itself, and yet almost everything that life does seems to destroy it’s ecosystem and ultimately itself. Cows breathe and destroy the world too, slowly. You burp, same difference. Bizarre. Enjoy life, and be aware. Enjoy the crazy coincidence that it is or, depending on your beliefs, it isn’t.
Bridget says
What about Shakeology? I don’t see any of the hidden words in the ingredients. I drink it daily for breakfast.
Dr. Stephen Gangemi "Sock Doc" says
I think there’s a lot of sugar and processed ingredients in those shakes and you’d be better eating real food.
Grant says
Would you mind posting some studies that have supported the idea that hydrolyzed whey protein contains MSG in a sufficient amount to damage health? Also, I found it difficult to find studies that confirm that MSG is dangerous. Which studies are you referring to? I do not want to spend twice as much on protein powder if it is unnecessary.
Dr. Stephen Gangemi "Sock Doc" says
Check out Blaylock’s Excitotoxin book – probably the best resource.
Matthew says
Hello, does hemp protein contain MSGs?
Dr. Stephen Gangemi "Sock Doc" says
It would depend on the processing.