4/28/11

Tried Whey lately?

As you know, I just LOVE my recovery protein....WHEY!!! Depending on the day, my workout and upcoming meals, I often go for a big glass of skim milk post workout. However, for long workouts and days when I need a boost in protein, WHEY is just a scoop away.
Here is a great link to answer all your questions about WHEY in your active and healthy diet.
http://www.nationaldairycouncil.org/EducationMaterials/HealthProfessionalsEducationKits/Pages/WheyProtein.aspx

Here's an email I received from SCAN (SPORTS CARDIOVASCULAR and WELLNESS NUTRITION)and wanted to share it with you:

As a health professional, you understand the importance of including high-­quality protein in a healthy diet to help the body function properly.1,2,3 While most Americans meet the Institute of Medicine’s Recommended Daily Allowance (RDA) for protein—0.8g/kg of body weight/day—sub-­populations, such as active adults and the elderly, may benefit from higher protein diets.4,5 Despite common beliefs that most Americans over consume protein, on average, Americans’ protein consumption hovers at the lower end of the acceptable macronutrient distribution range (AMDR), which is between 10% and 35% of total daily calories for adults 19 years and older.6 In fact, data indicate the average protein intake for men and women is 16% of calories.6

A growing body of science supports the benefits of consuming a higher protein diet - especially for managing weight and recovering after exercise. Whey protein is a complete, high-­quality protein that is naturally found in dairy.

* Consuming whey protein may help:
o Promote muscle repair and recovery after exercise;7,8 and
o Build more lean muscle, when combined with regular resistance exercise, compared to resistance training alone or resistance training combined with carbohydrate consumption. 9,10
* Consuming whey protein, as part of a diet higher in protein, can help people:
o Feel fuller longer than carbohydrates or fats;11,12,13 and
o Lose more fat and/or maintain more lean muscle, as part of a reduced-calorie diet.14,15

References:
1. IOC. International Olympic Committee Consensus Statement on Sports Nutrition, 2010. Available at: http://www.olympic.org/Documents/Reports/EN/CONSENSUS-FINAL-v8-en.pdf. Accessed April 6, 2011.
2. Moore DR, Robinson MJ, Fry JL, et al. Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. Am J Clin Nutr. 2009;89:1-­8.
3. Paddon-­Jones D and Rasmussen BB. Review : Dietary protein recommendations and the prevention of sarcopenia. Cur Opin Clin Nutr Metab Care. 2009;12:86-­90.
4. Kim J-­S, Wilson JM and Lee S-­R. Review: Dietary implications on mechanisms of sarcopenia: roles of protein, amino acids and antioxidants. J Nutr Biochem. 2010;21(1):1-­13.
5. Gaffney-­Stomberg E, Insogna KL, Rodriguez NR, et al. Increasing dietary protein requir ements in elderly people for optimal muscle and bone health. J Am Geriatrics Soc. 2009;57(6):1073-­9.
6. Wright JD, Wang C-­Y. Trends in intake of energy and macronutrients in adults from 1999-­2000 through 2007-­2008. Available at http://www.cdc.gov/nchs/data/databriefs/db49.htm. Accessed April 6, 2011.
7. Howarth KR, Moreau NA, Phillips SM, et al. Coingestion of protein with carbohydrate during recovery from endurance exercise stimulates skeletal muscle protein synthesis in humans. J Appl Physiol. 2009;106:1394-­1402.
8. Tang JE, Moore DR, Kujbida BW, et al. Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men. J Appl Physiol. 2009;107:987-­992.
9. Tang JE, Manolakos JJ, Kujbida GW, et al. Minimal whey protein with carbohydrate stimulates muscle protein synthesis following resistance exercise in trained young men. Appl Physiol Nutr Metab. 2007;32:1132-­8.
10. Hulmi JJ, Kovanen V, Selanne H, et al. Review: Effect of protein/essential amino acids and resistance training on skeletal muscle hypertrophy: a case for whey protein. Nutr Metab. 2010;7(1):51.
11. Beasley JM, Ange BA, Anderson CAM, et al. Associations between macronutrient intake and self-­reported appetite and fasting levels of appetite hormones: results from the optimal macronutrient intake trial to prevent heart disease. Am J Epidemiol. 2009;169(7):893-­900.
12. Leidy HJ and Racki EM. The addition of a protein-­rich breakfast and its effects on acute appetite control and food intake in 'breakfast-­skipping' adolescents. Int J Obes. 2010;34:1125-­1133.
13. Smeets AJ, Soenen S, Luscombe-­Marsh ND, et al. Energy expenditure, satiety, and plasma ghrelin, glucagon-­like peptide 1, and peptide tyrosine-­tyrosine concentrations following a single high-­protein lunch. J Nutr. 2008;138(4):698-­702.
14. Krieger JW, Sitren HS, Daniels MJ, et al. Effects of variation in protein and carbohydrate intake on body mass and composition during energy restriction: a meta-­regression. Am J Clin Nutr. 2006;83:260-­74.
15. Westerterp-­Plantenga MS, Nieuwenhuizen A, Tome D, et al. Dietary protein, weight loss, and weight maintenance. Annu Rev Nutr. 2009;29:21-­41.