Research articles on protein supplement or wine effects on health

Note: these are only a handful of studies compared to the multitudes of results I found on each topic. Please read widely to form a balanced perspective.

Effect of whey protein on blood pressure in pre‐ and mildly hypertensive adults: A randomized controlled study.

Moderate red wine consumption and cardiovascular disease risk: beyond the “French paradox”.

Effects of Whey and Pea Protein Supplementation on Post-Eccentric Exercise Muscle Damage: A Randomized Trial.

Effects of Whey Protein Supplementation Pre- or Post-Resistance Training on Muscle Mass, Muscular Strength, and Functional Capacity in Pre-Conditioned Older Women: A Randomized Clinical Trial.

Protein Intake and Exercise-Induced Skeletal Muscle Hypertrophy: An Update.

The history, science, and art of wine and the case for health benefits: perspectives of an oenophilic cardiovascular pathologist. (There is a lot about wine itself in parts 1 – 10, and the parts about wine’s effects on health starts at part 11).


I’ve been drinking a smoothie every afternoon. Before that I’d only have 2 meals a day, one in the morning (a giant breakfast) and I wouldn’t be hungry again until dinner (a smaller meal). Then I started to really workout and as a result, I got hungry. A smoothie fit perfectly into the afternoon.

  • 1 banana
  • 1/2 cup fresh berries or other fruit of choice
  • High protein yogurt (I mix half of the high protein yogurt from Aldi’s and half of the local grocery brand)
  • 1 scoop Ascent vanilla whey protein powder or your favorite protein powder (best tasting protein to me)
  • 1 scoop Naked Creatine
  • 1 cup (approx.) your choice of milk or juice

I love berries so I’m always making a banana-berry mix. The banana is not only for flavor but it helps thicken the smoothie a little. Sometimes, when I have fresh mangoes around, I’ll use a mango/peach fruit blend with mango/peach yogurt. The flavor options are endless!