It’s Thirsty Thursday!

The drink of choice is a Whey Protein Shake.

Before you begin scooping out your protein powder and filling your blender with fruits and vegetables, please read the 411 on Whey.

What is in this stuff?

• Milk! The curd is removed from the whey, and is used to make cheese.  The whey is further processed to produce different types.  The three (3) main type of whey are:  Concentrate, Isolate, Hydrolysate.

Whey Concentrate

• Some fat, sugars, and minerals are removed.
• Least purest form of whey

Whey Isolate

• More refined and purer form of whey
• Protein content ranges from 90% to 94%.

Whey Hydrolysate

• Protein content has been partially predigested to provide better absorption.
• Purest form of whey (among these three types).
• Purer types of whey are available. However the more pure the powder, the higher cost.

How much protein do you really need?

• Recommended Daily Allowance (RDA) of protein:  0.36 grams/pound of body weight
• That is, 54 grams for a 150-pound adult.
• If you are trying to improve your general health and fitness, you most likely do not need to consume additional amounts of protein.  However, athletes do!

Protein Need for Endurance Athletes

• Do you train for 10 or more hours each week?
• Light to Moderate Training Day:  0.55 to 0.8 grams/pound of body weight
• Heavy Training/High Intensity Day:  0.7 to 0.9 grams/pound of body weight

Protein Need for Strength/Power Athletes

• Do you want to increase muscle mass?
• Consume 0.68 to 0.91 grams/pound of body weight each day

Fast-acting Protein

• Enters stomach and passes into bloodstream with 45 to 60 minutes after consumption; Whey Isolate and Whey Hydrolysate

Slow-acting Protein

•  Remains in stomach for 4 to 8 hours hours after consumption; Casein is a slow-acting protein.
• Try 1/4 – 1/2 c. of non-fat cottage cheese or yogurt mixed with 1 – 2 tbsp. honey for a natural slow-acting protein source.

When should you consume protein, fast-acting and slow-acting?

• 45 to 65 minutes before training session:  15 to 18 grams of fast-acting protein
• 30 minutes after training session:  20 grams of fast-acting protein
• 3 to 4 hours after heavy training session, or any other time:  slow-acting protein
• Shortly before bedtime:  7 to 14 grams of slow-acting protein

What brand is best?

• A controversial topic!
• Protein powders are sold as supplements and do not undergo the FDA-approval process.  As a result, protein powders can contain harmful or banned ingredients, such as steroids.
• On the plus side, independent organizations regulate the manufacturing of protein supplements:

U.S. Pharmacopeial Convention

• www.usp.org
• Verifies product ingredients, purity, and safe manufacturing processes
• Look for USP insignia on all product labels!

NSF International

• www.nsg.org
• Confirms that products follow critical safety standards and are labeled accurately
• Look for the NSF insignia on all product labels!

Consumer Lab.com

• www.consumerlab.com
• Subscription-based organization that performs independent tests on supplements and informs its members of the results.

Bottom Line:  More protein must be better! Wrong because your body can only absorb so much protein each day.  For the average individual with the goal to improve and maintain general health and fitness, 0.91 grams/pound of body weight each day is the threshold for protein consumption.  Ingesting more protein is simply a waste of money and calories, and can tax the kidneys and liver, remove calcium from bones, and cause dehydration.  Oftentimes, supplement manufactures recommend 50 to 60 grams of protein after a high intensity exercise session, which of course is unnecessary!

Try is Whey Protein Shake Today!

Combine your “need” for your morning or mid-day cup of coffee with your recommended  daily protein.

Coffee & Almond Latte

• 1 c. cold filtered water
• 1/2 c. non-fat, plain Greek yogurt
• 1/2 – 1 c. unflavored, brewed coffee
• 1 – 2 scoops Vanilla Whey Protein Powder
• 1 tsp. almond extract (vanilla extract will substitute)

Blend all ingredients, and Enjoy!

Additional protein powder recipes, include:

• 1/2 – 1 scoop or 1 – 2 tbsp. protein powder mixed with yogurt
• 1/2 – 1 scoop or 1 – 2 tbsp. protein powder mixed with oatmeal
• Adding 1 – 2 scoops of protein powder to cookies, muffins, or pancakes

What are your  protein powder “concoctions”? 

 

Reference:

Fiske, B. (2014). The Power of Play. The Training Edge, Spring, 18-21. Retrieved from http://thetrainingedgemagazine.com/issues/NASM-Training-Edge-Spring-2014.pdf.

Whey Protein Shake Recipes. Retrieved from http://www.bodyfortress.com/whey-protein-shake-recipes/.