My Fabulous Intern Christine Scarcello is back with another blog post about protein. Her post last week generated some questions about what type of protein suppplement is best. Below is her answer. Thanks Christine!

If you’re health or fitness conscious, there’s a good chance you’ve tried a protein shake at least once in your life.  If you are a serious endurance or strength athlete, protein shakes may be a regular supplement to your training or part of your daily routine. Though a lot of athletes will use what works best depending on personal performance goals and taste preferences, there are some basics to know about the different protein supplements out there.

Dr. Martin Gibala stated in research with the Gatorade Sports Science Institute that the timing of protein intake after your workout – rather than the specific mixture of amino acids or type of protein ingested – may be the most important factor for influencing muscle growth. However, many individuals prefer certain forms of protein over others. While this blog post is not meant to persuade you to try one protein source over another, you should be more informed about the different protein formulations when you are done reading. There is an abundance of misinformation about protein and its various forms, so let’s break it down and look at the nitty-gritty details of protein powder supplements.

Whey: Whey protein comes from milk protein as a by-product of making cheese. Whey has a high biological value, which means that it is more easily and quickly absorbed in the body than other forms of protein. The only other protein with higher biological value is a whole egg. Whey protein powder comes in isolated, hydrolyzed, and concentrated formulas. In isolated whey, most of the lactose has been removed from the protein, so this formulation is better for those with lactose-intolerance. Isolate is also 90% protein by weight, though it is heavily processed and loses some of its original bioactive compounds through processing. Hydrolyzed whey is partially pre-digested and can be absorbed in the body very easily. Concentrated whey is the least altered, which means that it contains the highest amount of bioactive compounds (including lactose). Whey is known as a “fast” protein because it is digested and absorbed quickly.

Casein:  Casein is another milk-derived protein, so it also has a high biological value and bioavailability. However, unlike whey, casein is known as a “slow” protein because it takes longer to digest and absorb. With longer digestion times, casein isn’t as quickly utilized as whey is. Why is this important? Casein may be a great source of protein before bed (since it will work while you’re sleeping) or a few hours before a workout during the day, but not in situations when you need a quickly absorbed, digested, and utilized form of protein. Protein should be restored following a workout rather quickly, so casein is not an appropriate post-workout protein source.

Soy: Soy protein is found in soybeans, and is generally not as favored among strength and endurance athletes as whey protein. But before you give up on soy, there are a few interesting facts you should know. Soy contains more glutamine and arginine than whey protein, and is a great protein source for vegans who do not wish to ingest dairy products (like whey and casein). While soy is easy to digest, it does not mix very well and requires more mixing or shaking than the dairy-based powders.  Soy also has many health benefits because it contains antioxidants and can help lower cholesterol, which helps prevent heart disease.

BCAAs:  If proteins are the building blocks that make up muscle, amino acids are the tiny building blocks that make up a protein. There are 20 amino acids, nine of which are essential because our body cannot make them. Three of those nine essential amino acids are the Branched-Chain amino acids (BCAAs), who get their name from their structure, which look like branched chains. The three – leucine, isolucine, and valine – are prominent in muscle development and repair, which spawned the myth that these isolated proteins are more beneficial than any of the others. Protein powders, amino acids pills, and concoctions containing the exclusive BCAAs are expensive and purported to be anti-catabolic and more easily digestible since they are isolated on their own, not contained to a casein or whey component.

Research is mixed as to whether BCAAs are that much better than other forms of protein, and many studies have found that BCAAs are no better than any other form of protein in terms of muscle repair, growth, and performance gains. As long as you’re eating a mixture of protein foods (which provide a variety of different amino acids), specific mixtures and combinations of amino acids do not improve performance any more than a regular, nutritious, protein-rich diet.

Dr. Penny here. Christine did a great job discussing the different protein supplement sources that are on the market. Someone asked if supplements are better than “real food” like chicken. I always advocate food first. However, there are situations where supplements can be used because of issues such as convenience, refrigeration, etc. If you need a “fast” protine after a workout, whey is a great choice. If you are looking for a good genernal protein source, “real food” is great (meats, eggs, dariy, etc.) and is often much cheaper than supplements. Another condsideration is if you are looking to build or maintain lean mass, research has shown that taking in 20 – 30 grams of protein at each meal or snack is all you need. That would be about 3 to 4 ounces of meat. If you are using protein supplements that have more than 30 grams of protein, you are paying for that extra protein to be used as energy or, more likely, stored as fat.

What questions do you have about protein and its sources? Let us know!

This week’s postwas written by my first dietetic intern – Christine  Scarcello. Thanks Christine!

Protein is an important nutrient for our bodies, and as an athlete it is crucial to eat the right amount of protein. Too much or too little of this nutrient can be detrimental to performance gains.

As an athlete, the majority of fuel comes from carbohydrates, which is why we’re all familiar with pasta parties and “carb loading” in the week or days leading up to a big race. Carbohydrates stored as energy are being burned during endurance exercise, while very little protein is used for fuel. However, protein is used in other ways.

During exercise, muscle synthesis (or the creation or repair of muscle) is postponed. Athletic activity works muscles and causes damage to the muscle, yet they are unable to repair or synthesize themselves until exercise has ended. Research from Montana State University has purported, for example, that running for an hour may reduce muscle protein production in the liver by 20%; other research from the Journal of Physiology report that longer duration and greater exercise intensity further suppresses the body’s ability to repair itself. The body is able to play “catch-up” after exercise has ended, which is why it is important to get a post-workout meal that contains an adequate amount of protein.

If you’re already conscious about your post-workout snack or meal, that is great. It is important to refuel those muscles once you stop exercising so that your body can start repairing and replenishing lost protein stores or muscle structure. Yet one mistake I see all too often is an excessive amount of protein intake, and – just like the famous saying – this can be “too much of a good thing.” Excess protein that isn’t used in muscle synthesis ends up with one of two fates: it is either stored – just like excess carbohydrates or fats –as body fat, or it will be excreted as ammonia in our urine. 

Research indicates that our bodies cannot use more than 2-2.5 grams of protein per kilogram of body weight (g/kg BW) in one day. (To determine your weight in kg, divide your weight in pounds by 2.2.) Many athletes or very active people only need 1.6-1.8 g/kg BW per day. Robert Wolfe, PhD, a noted clinical investigator and protein expert, says that the most effective amount of protein at any one time is 20-35 grams (or roughly 3-5 ounces of meat).

This is further supported by research that shows a significant amount of urea is produced when an excess of 40 grams of protein is consumed at once. The high production of urea indicates that the protein wasn’t being utilized in the body (for muscle repair) but broken down into ammonia and excreted. Consuming more protein than what can be used in the body can also have potential problems, such as muscle breakdown and dehydration, which will affect your performance gains.

Planning your protein intake and sticking to a few basic guidelines is an easy way to ensure you’re getting what you need for peak performance:

1. Eat several small meals per day that consist of both protein and carbohydrates. This will not only prepare you for workouts, but it will also help with muscle repair and warding off too much muscle breakdown during your training.

2. Always eat protein and carbohydrate for a post-workout meal. Your body needs both of these nutrients to initiate muscle synthesis that is necessary to replenish lost glycogen in your muscle and repair any muscle tissue damage. The standard rule of thumb is to consume one gram of protein for every 3 to 4 grams of carbohydrate in a post-workout meal.

3. Eat amounts of protein within the 20-35 gram range at a single time, and don’t exceed that amount. Instead of drinking one large protein shake containing 60 grams of protein after your workout, drink half of that amount and save the other half for another meal or snack during the day.

I met with a client the other day who was trying to lose some weight, improve his blood pressure, and cholesterol. As we were talking and he was telling me about what he normally eats, there was one food that seemed to appear a lot in his diet – nuts. He was eating almonds, almond butter, peanut butter multiple times a day. When I started asking about his serving sizes of nuts and nut butters, it became apparent that these foods were making up a large part of his diet and could be the reason he could not lose weight.

Nuts are a great food. However, they have a lot of calories, and a lot of fat. What trips people up is that the kinds of fats contained in nuts. For example, 1 ounce of almonds has 161 calories, 14 grams of fat, and 6 grams of protein. Twelve of those grams of fat are mono- and polyunsaturated fats – the “good” fats. However, 1 ounce of almonds is a TINY amount of food. Depending on the brand and size of almonds, 1 oz is about 15 to 25 almonds. Fifteen to 25 almonds is not going to fill most of us up. Peanut butter is another great example. Two tablespoons of peanut butter has about 190 calories, 16 grams of fat, and 8 grams of protein.

As I was discussing food choices with this client, I calculated that he was eating about 800 to 1,000 calories, and sometimes more, a day from NUTS! Now, I believe nuts can be a great food to include in your eating plan . . . in moderation! We talked about reducing the amount of almond butter or peanut butter he was using on his morning toast. His concern was that if he used less he “wouldn’t be able to taste it!” He likes his nut butter. We talked about how he can reduce the amount he uses over time to get used to eating less over time. His wife had moved them away from white rice to brown rice and he now likes brown rice. We talked about how using less, and changing your expectations about how food will taste can work with nut butters, too.

What does this mean to you? If you include nuts or nut butters in your eating, take a minute to look at how many nuts you are eating and how much nut butters you are eating. Check your serving sizes to be sure you are not eating more than you want. (Hint: If you are using measuring spoons to measure nut butter give the spoon a quick spray with cooking spray to make it slide out easier.) And remember, even things that are “good” for you still count.

On Thursday, June 2, the USDA revealed a new tool to help Americans improve their eating. They Pyramid is out. The Plate is in.

I was never a fan of the Pyramid.  It was confusing and, really, unusable. However, the Plate is something every person can use when eating. Overall, I’m happy with this new tool. In fact, I have been using a version of this in my counseling for years.

I like that the Plate is visual. You can look at your plate and see how well it matches the picture. Is half of your plate fruits and veggies? Is about a quarter protein? Is about a quarter grains?

On the My Plate website the USDA provides additional guidance of “enjoy your food, but eat less” and “avoid oversized portions.” Also, great guidance.

Although I think the Plate is a great tool, and I know there are limitations in the presentation, there are a couple of things I would change. First, I would rename  ”grains” to “starches” and include not just grains, but also starchy veggies. Some people will fill half of their plate with French fries or mashed potatoes and believe they have gotten their veggies. Your body treats starchy veggies and grains in a similar way that is different from non-starchy veggies like green beans and leafy greens. All starches should be limited for us to be healthy and at healthy weights.

Second, I like the guidance about “eat less” and know that it is hard to quantify “eat less” for everyone. However, “avoid oversized portions” could be quantified. I know a lot of guys who can go to a buffet, load up their plates multiple times and not consider that “oversized portions.” For proteins and starches, I tell people to use the plam of their hand, one-inch high to estimate servings. For non-starchy veggies and fruits, I say eat as much of them as you want. The other thing to consider is the size of the plate. If you are eating the way the Plate recommends on a nine-inch plate, you will have smaller portions than if you are eating on a 12-inch plate.

The dairy on the side is an interesting inclusion. I do not necessarily believe that you need dairy at every meal. If you are going to include it, choose non-fat or low-fat varieties.

Take a look at the Plate and see what you think. Will you use it when you plan your plates? Do you like it?