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Some Alternative Protein Choices: The Dairy Aisle

Tuesday, July 06, 2010

We all know the basic choices when it comes to protein: chicken, turkey, tuna, salmon, yogurt, etc. But how can you mix things up for a little variety and maybe even make better choices, or maybe some of the basics simply donít appeal to you what so ever (not everyone loves salmon), or maybe you canít tolerate some food choices. Here are a few ideas to perk up your protein choices.

First letís make our good friend Liquid happy and check out the dairy aisle. Why would that make our friend Liquid happy? We get to sing the praises of Greek yogurt. It comes in low fat varieties and packs way more protein than the regular variety. In fact when I compared one brand of 0% fat plain Greek yogurt to a 0% fat regular yogurt, the Greek yogurt provided 18 grams of protein per 100 calories while the other yogurt can in at 5 grams of protein per 100 calories. A good deal in terms of calories per gram of protein!

But donít leave the dairy aisle just yet. Low fat cottage cheese is another great choice since it provides nearly 17 grams of protein per 100 calories. Now some people find the sodium content too high for their diet needs, another alternative is low-fat ricotta cheese. This cheese provides 8 grams of protein per 100 calories but has only one quarter of the sodium content (406 mg for low fat cottage cheese and 125 mg for ricotta).

The good news about all of these dairy choices is that they provide casein protein, a slow digesting protein that means it will fuel your body with protein longer than other sources. This is ideal as a pre-bedtime snack (if youíre going to have one) to help avoid the body slipping into catabolism and breaking down muscle protein as your sleep progresses.

Iíll be checking more aisles in the store for protein sources soon!!

  Member Comments About This Blog Post:

SBNORMAL 4/2/2012 11:01PM

  good information

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GRACEFULIFE 8/16/2010 9:17AM

    Loves me some greek yogurt.

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WINDEE52 8/16/2010 7:55AM

    I love the Cabot brand 75% less fat cheddar (in block form). One ounce has 9 grams of protien! Cottage cheese and greek yogurt will forever be my go-to protiens when I'm low.

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_COSMOPAULATAN_ 8/16/2010 7:39AM

    There are also many dairy-free alternatives that provide a lot of protein (for those of us allergic to dairy!) I've heard a ton about Greek yogurt, it's the latest rage from my point of view. Have a wonderful week!

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LOVETOBEALOSER 8/15/2010 11:51PM

    Thanks for the information. I like 2% cottage cheese and milk, not the nonfat stuff. Even if it is higher in fat and calories, I don't care because I don't eat that much when I do.

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PERSISTENT_GIRL 7/22/2010 11:42PM

    awesome review! we all need a lil more variety and good protein in our diets!!

A good ricotta cheese recipe turned desert is if you add amaretto flavoring, 1 tsp cocoa or 1 tsp vanilla with 1 tbps roasted almonds or pecans and 1 lil packet or tsp of sweet'n'low or splenda - mix well - just delicious! its from the south beach book! sweet, desert like and protein packed! lemme know if you try it!

Ive tried greek yogurt and fund it strong tasting so i have to get used to it. love the consistency though!

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MBSHAZZER 7/16/2010 9:06AM

    Great post! Thanks for sharing. I am a big bean fan myself! Excellent protein source!

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ACTIVE_AT_60 7/13/2010 11:39PM

    I know it is not dairy, but legumes (beans) is a great source of protein (and fiber).

As for the greek yoghurt - I strain low fat yoghurt .. not exactly the same ... but close enough and a lot less expensive.

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L3DESIGNS 7/13/2010 10:31PM

    Love the low fat ricotta. Superstore (PC Blue label Ricotta con creme)has one that is great for a low fat variety as its not as grainy as others and is low in sodium too!

Haven't tried the greek yogurt, but must get some when I'm in town, once I've finished all the other yogurt I have in the fridge as I can't eat dairy before I run...

Thanks for sharing these ideas!!

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BERGIE8771 7/12/2010 6:03PM

    First, ummm who is Liquid?
Thanks for the reminder that protein is not just meat items and the info on casein protein.

Greek yogurt has been "pushed" on me lately, or maybe it's just that I'm noticing it for the first time. I have three different types of it in my fridge right now!

I've been paying extra to buy the 0% type, but back on my b-day I splurged and tried the 2%. I'm kinda sorry I did that since it tasted so much better. I normally have berries in my yogurt, but I cannot take the tart berries with the even tart-er 0% Greek yogurt.

So how do you eat this, and i don't mean with a spoon. I must mean, what do you eat Greek yogurt with? I don't like to, but I have to add some type of sugar so I can eat it.
I really like the Fiber One brand of cottage cheese to get fiber along with the protein.
emoticon emoticon

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GOANNA2 7/7/2010 4:53PM

    Being Greek, I thank you for praising Greek yoghurt. I have eaten this ever since I can remember and always have some in the house. If I make lasagne or moussaka, I always use yoghurt and cottage cheese in the layers and instead of bechamel as a healthier alternative.

Thanks for your wonderful blog and yes I also love cottage cheese. emoticon emoticon emoticon

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OTTAWABOUND 7/7/2010 12:57PM

    Thanks for the info. I really like all the good stuff you post--appreciate you doing the research so I don't have to. emoticon

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KLEONIKI 7/7/2010 11:32AM

    Interesting blog thank you for sharing, i am in the row for the next one..

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RUN_LIFT_EAT 7/7/2010 10:22AM

    Nice information, Tim, thanks! I LOVE, LOVE greek yogurt. I knew it was higher in protein, I believe the regular kind is higher in calcium, so women ideally should eat both :).

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    Can you buy greek yogurt? Anne posted a recipe but it looked like a lot of work... I enjoyed the high protein cottage cheese yesterday... love it with my 'table shake seasonsing - no salt added'.

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NEW-CAZ 7/7/2010 4:18AM

    I love Greek yogurt Tim but just can't abide cottage cheese.

Love your background!

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WOODSYGIRL 7/7/2010 12:00AM

    More goodies for me to try! I must consider the cottage cheese scenario because I've only eaten it when it's been mixed with something. I always hear that fruit and cottage cheese are terrific together, but never tried it. Adding these to the list!! emoticon emoticon emoticon emoticon

p.s.--love your new background on your spark page!

Comment edited on: 7/7/2010 12:04:03 AM

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DACIUS 7/6/2010 10:04PM

    God bless the Greeks!! (winks to my brother).

I totally forgot about those two resources and here is the really sad part. I eat the Greek yogurt every day. Lol!! I ate some blonde swamp creature today. The reptile I'm me coming out. Remember you are what you eat.

I need to try cottage cheese. I have never thought of that.

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KISHEGER 7/6/2010 9:35PM

    Interesting blog, already waiting for the next one!!!

emoticon emoticon emoticon emoticon

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Some Assembly Required - Weight Cage Weekend !

Sunday, June 27, 2010

Just a quick note to say that in addition to working on a numbers intensive report this weekend I assembled a weight cage that arrvied this Friday. There were a few more nuts and bolts than I'd like to normally see but it was laid out nicely and it went together in a reasonable timeframe. The only snag was that while I had carefully measured the height to fit downstairs basement room the assembly required sliding a couple of pieces that were more than a foot high over top of the assembled frame ... there was not enough space. But with some assistance we managed to tilt the frame forward enough to slide them on and then voila:

Well there is only one thing missing now! Excuses for not looking like Arnold



  Member Comments About This Blog Post:

LESS_IS_MO 7/6/2010 9:37PM

    That looks amazing!

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RUN_LIFT_EAT 7/2/2010 10:08AM

    Nice! You are going to get a ton of use out of that sucker :)!

Hey, if you had any leftover nuts and bolts - that doesn't mean you screwed up, it means you simply made the design "more efficient" ;)

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MBSHAZZER 6/29/2010 12:36PM

    Awesome! Use it often!

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GLAZED-DONUT 6/29/2010 12:23PM

    ohhhhhhhh what an AWESOME GYM!! *lussst* I have gym envy! Great job!

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BERGIE8771 6/28/2010 7:00PM

    Baby steps and major drugs and you too can look like the govenator of my state!

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OTTAWABOUND 6/28/2010 1:53PM

    My husband is having major jealousy at your workout gear!

Congrats on the assembly. My least favourite part of getting new things.

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NEW-CAZ 6/28/2010 3:25AM

    OMG emoticon home gym- you are serious about weights huh?!

Love it!

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WOODSYGIRL 6/27/2010 11:57PM

    Wow ow wow, that looks emoticon!! You can do your own version of circuit training down there now! I know you've waited a long time to get this weight cage, and considering how quickly you put it together, I'd say you're ready to roll with it. It's time to "pump you up" as one particular CA governor would say... emoticon

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GRACEFULIFE 6/27/2010 10:41PM

    Oh heck yeah, that is a great looking gym. emoticon emoticon emoticon

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ELYMWX 6/27/2010 10:19PM

    Have fun, Arnold!

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DACIUS 6/27/2010 10:15PM

    We have one of those cages at work. I absolutely love ot. There is very little you can not do all by yourself. Squats are a bit off, but once youbget used to them then they are good.

Gym looks perfect though my friend.

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    WOW - now that's a HOME Gym! You rock! Go Tim the tool man Go!! emoticon

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DREMARGRL 6/27/2010 7:28PM

    YOUR GYM LOOKS AMAZING!!!! Fabulous job, Tim!!!! THE ONLY THING MISSING IS YOU and THE PINKY MOUSE! Take more pics in there! XO emoticon

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KISHEGER 6/27/2010 7:19PM

You certainly did a FANTASTIC job!!!!!!!!!!!! Now , what next Arnold Si1lverback emoticon. Can hardly wait to see how you find it and which exercises you like the most.

Now where was that "honey to do " list with all that heavy lifting I need done -- I guess it will be a piece of cake in the near future . emoticon

emoticon emoticon

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Creatine: The Urban Myths Live!

Sunday, June 20, 2010

In another position statement published by the International Society of Sports Nutrition (Buford, T. W., Kreider, R. B., Stout, J. R., Greenwood, M., Campbell, B., Spano, M. et al. (2007). International Society of Sports Nutrition position stand: creatine supplementation and exercise. J Int.Soc.Sports Nutr, 4, 6.) they listed a number of persistent myths about creatine, including:

1. All weight gained during creatine supplementation is due to water retention.

2. Creatine supplementation causes renal distress.

3. Creatine supplementation causes cramping, dehydration, and/or altered electrolyte status.

4. Long-term effects of creatine supplementation are completely unknown.

5. Newer creatine formulations are more beneficial than creatine monohydrate (CM) and cause fewer side effects.

6. It's unethical and/or illegal to use creatine supplements.

Bottom line of the article was that these are indeed myths that have been refuted in numerous scientific articles. In fact it is one of the most extensively studied nutritional supplements for athletes (and us sub-athletes as well). Consistently the findings have been very positive for creative supplementation, yet these myths persist. In fact I was recently a recipient of one of myth number 1. In a visit to a sports injury clinic this winter I asked about creatine as a supplement to aid in building muscle. The response was all it did was store water in your muscles. So I never looked into creatine until recently when I started conducting some more systematic research into sports nutrition. Iíll summarize the findings of this review of the research by the International Society of Sports Nutrition. But you can just read the Creatine Coles Notes below and save yourself the longer read.

Just as a caveat, Iím not a trained nutritionist, medical expert etc. Since I donít claim to be an expert in any of this so Iíd suggest you use the information to stimulate ideas, but check things out for yourself. I always provide references to the material Iím using for that people can help inform themselves.

Creatine Coles Notes:

1. Creatine monohydrate (CM) is the most effective nutritional supplement currently available to athletes in terms of increasing high-intensity exercise capacity and
lean body mass during training.

2. Creatine monohydrate supplementation is safe and may have benefits in terms of preventing injuries.

3. There is no rigorous evidence to suggest short-term or longer-term negative effects of CM supplementation.

4. CM supplementation is safe for young athletes (but proper coaching and training is necessary to ensure ethical use of all forms of supplements in this age group).

5. CM is the most studied from of creatine supplement although others have been tested (e.g. creatine ethyl ester and creatine with cinnulin extract) their superiority to CM is not clearly established. Probably more research is needed before on should consider switching to newer creatine products. Even if shown to be superior, CM is cheaper than most alternatives so for those of us who arenít elite athletes this may be just fine. There is evidence, however, to suggest that adding B-alanine to CM may result in greater gain in strength, lean mass in addition to delaying muscle fatigue. You can add this yourself to your nutritional supplement strategy.

Creatine Ė The Longer Version

Now first a few basic facts. Creatine a natural non-protein nitrogen (it contains nitrogen but is not protein). By natural I mean that it is produced in the body by the liver and panaceas from amino acids and it also is found in foods such as meats. Virtually all of the bodyís creatine is stored in muscles Ė about two thirds is stored as phosphocreatine (PCr) and the remainder is just stored as creatine in the muscle. When we exercise the energy provided to our muscles comes from ADP and ATP and both are dependent on the amount of PCr stored in the muscles. As PCr is depleted from intense exercise it becomes more and more difficult for the body to resynthesize ATP needed for the muscles to function.

So basically PCr, the stored form of creatine in our muscles, is essential for the energy to undertake intense exercise.

So while you can find creatine in foods such as fish and meats a large amount needs to be consumed to obtain even a single gram of creatine, hence the search for a means to supplement creatine stores (and the desire to make huge profits I suspect). Creatine monohydrate (CM) is one of the most inexpensive and most researched forms of creatine supplement available. Based on several hundred peer-reviewed research studies the benefits of CM, 70% of the studies reported a significant increase in exercise capacity. For example, short-term supplementation increased maximal power during weight sets by 5 % to 15%, sprint performance increasing in the same range. Longer-term CM supplementation also increased strength and performance gains by 5% to 15%. Nearly all studies show increased in body mass by about 1 to 2 kg in the first weeks. Longer-term supplementation shows CM results in twice as much gain in lean body mass in the range of 4 lbs within 4 to 12 weeks compared to subjects who exercise but take no CM supplement (placebo). Sure there are studies showing no significant gain but a large majority show substantial improvements. Those familiar with the concept of statistical power in a research design know that sample sizes will often be too small to find a statistically significant result even when there is real impact. So a non-significant study result only means the researchers cannot reject the null hypothesis that there is no difference between two groups. It does not mean one can definitely claim there was no impact. Repeated studies showing no impact would lead one to that conclusion but in the case of the CM research much the opposite occurs, the large majority of research finds a significant and positive benefit of CM supplementation.

There are many new forms of creatine in the marketplace that claim to be superior to CM. Most have been shown to be no better than the old school CM in terms of strength of performance enhancement. More research is required on creatine ethyl ester and creatine with cinnulin extract before any reliable conclusions can be reached. There is evidence to suggest that adding B-alanine to CM may result in greater gain in strength, lean mass in addition to delaying muscle fatigue.

The article points out that the only clinically significant side effect in the literature is weight gain. The literature does report anecdotal occurrences of dehydration, cramping, liver damage, muscle injuries, but this evidence is from athletes who are often undergoing intensive training and the evidence shows no difference with or with CM supplementation. These problems will arise in a certain percentage of athletes regardless of their nutritional habits. In fact some of the literature showed a lower risk of these symptoms with CM supplementation.

On the negative effects of CM on renal function, this apparently arose from early case studies with no scientific validity. Later research supporting these concerns is based on increases in serum creatinine levels in urine. But carefully controlled studies suggest no difference between groups with CM and control groups without CM supplementation in healthy individuals.

What about the longer term impacts? What do we know? This has been a concern often raised. So far there has been no long term impacts on athletes monitored over five years. One study tracked a group of individuals since 1981 who had been taking 1.5 to 3 grams of CM per day. No significant side effects were reported (compared to comparable groups without CM supplementation). On the contrary, some research suggests benefits of creatine supplementation for some patient groups.

Keep it away from children? Despite what you may have heard, the studies of CM among younger population shows no adverse effects in children/adolescents, although admittedly there are fewer studies researching the impacts of CM in these age groups. However, as will all forms of supplementation with younger athletes, proper coaching and training is necessary to ensure ethical use of supplements, including CM.

Based on the research reviewed in this research article (Buford, T. W., Kreider, R. B., Stout, J. R., Greenwood, M., Campbell, B., Spano, M. et al. (2007). International Society of Sports Nutrition position stand: creatine supplementation and exercise. J Int.Soc.Sports Nutr, 4, 6.) I think one can be more confident about what known about CM than most modern food additives we see in our food every day.

  Member Comments About This Blog Post:

MARISSAC1273 3/27/2011 11:03AM

    Great info!! Thanks for sharing!!

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DEDIKATE 6/22/2010 10:17AM

    I would love to hear what your thoughts are on Vitamin/Mineral supplementation and how to choose a good quality one.
Your blogs are just full of wonderful information.

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MJMEISSN 6/22/2010 7:35AM

    I have never been one to use supplements other than vitamins and I work hard to get the right balance through my meals. I am considering protein supplements and find your blogs very informative.

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DACIUS 6/22/2010 5:43AM

    I think it is amazing how things can be good, then bad, then good again, the you have to have it, then you cannot have any of it. LOL!!!

When I was in college, this stuff was the brand new rave. I never used it, but I do know the trainers did not like the stuff one bit. That was enough to sway me.

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PERSISTENT_GIRL 6/21/2010 9:45PM

    wow! theses are quite the essays! very thorough and informative! I took Acetyl-co-a and heard that CLA and ALA were very good supplements to take and now i just learned a whole lot about creatine! keep researching! you should look to publish theses one day!

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OTTAWABOUND 6/21/2010 3:28PM

    Once again, I really appreciate the care and research of these blogs. My husband is doing MMA training (for fun, not for profit!) and I suspect that this article will be of great interest to him!

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SIRCATNIP1 6/21/2010 3:28PM

    I certainly remember many soldiers taking creatine when I was in the Army. This is good info. Thanks!

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WOODSYGIRL 6/21/2010 9:36AM

    Wow, such great information!! I expect to see, "M.D." after your name in the coming months, mister!

Another blog that I'm saving for reference!

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RUN_LIFT_EAT 6/21/2010 8:44AM


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NEW-CAZ 6/21/2010 2:43AM

    Good lord Tim you HAVE been swotting up!

Great info. Thanks hun

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KISHEGER 6/20/2010 6:41PM

    Interesting info for sure!

Since I am not into supplementation it is informative to read about some of these studies. I love my whey protein and vitamins though ; will you be writing one about vitamins ?

emoticon emoticon

Comment edited on: 6/21/2010 7:54:39 AM

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GOANNA2 6/20/2010 5:55PM

    Thanks so much for the information. emoticon

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MA9194 6/20/2010 4:43PM

    Wow! You've really done your homework! Thank you for such a wealth of valuable information!

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When Good Protein Goes Bad Ö How Much Is Enough?

Sunday, June 13, 2010

A recent article in Consumerís Reports caused quite a stir, for example see blog link below:

The issue was the amount of heavy metals found in supplements. Just for the record, it seems that the ďculpritsĒ were supplements that included not only whey proteins but other ingredients to provide a supplement mix. I didnít see any mention of products just with pure whey/proteins as being problematic. This doesnít mean there was a serious problem with the products cited since there have been challenges to the methodologies used for that research.

What I found more interesting was the other buzz around the article implying that too much protein was bad for your health and nobody needs extra protein in their diet. I may be over simplifying but I believe the overall message most people would take away from the article is avoid protein supplements and avoid eating too much protein Ö both are bad for you.

Consumer Reports arenít alone in the belief that too much protein is bad for you, a 2009 article cited a long list of statements in educational materials warning of the dangers of excessive protein (Lowery, L. M. & Devia, L. (2009). Dietary protein safety and resistance exercise: what do we really know? J Int. Soc. Sports Nutr, 6, 3). These ranged from kidney damage, liver damage, loss of calcium from bones, dehydration, to plain old weight gain. Of course too much of anything is likely to have undesirable effects but does one have to be very careful not to exceed recommended daily allowances? What is safe?

So here is the Coles Notes Version of What I Learned:

1. This topic has been around for some time back, as far as 1865, even the League of Nations (1936) came up with a recommended daily amount.

2. The recommended daily amount for health adults is 0.8g/kg or just under 0.4/lb (1kg = 2.2 lb).

3. According to the International Society of Sports Nutrition, this amount is not sufficient for people who are engaged in regular exercise or sports Ė an amount of 1.4g to 2.0g/kg (0.6g to 1.0g/lb) is safe and may have desirable benefits.

4. The amount of protein required varies by the type of exercise. For endurance exercise the recommended range was 1.0 to 1.6g/kg (0.5g to 0.7g/lb), for intermittent sports like soccer, basketball, mixed martial arts recommended level was 1.4g to 1.7g/kg (0.6g to 0.8g/lb) and for strength/power exercise the range was 1.6g to 2.0g/kg (0.7g to 0.9g/lb). Note the amounts recommended in the magazines for bodybuilding/power lifting tend to be in the 1 to 1.5 g per pound range.

5. Protein intakes at these levels for active individuals are not harmful to kidney functions or bone density.

6. You can get all the protein you need from whole foods, but protein supplements can help ensure you get all you need.

7. Protein doesnít hang around so distribute intake during the day to ensure an adequate supply for your needs. Of course more is needed around training times/post-training.

8. Whey powders donít taste like chicken!

The above points are based on a position statement published by the International Society of Sports Nutrition (Campbell, B., Kreider, R. B., Ziegenfuss, T., La, B. P., Roberts, M., Burke, D. et al. (2007). International Society of Sports Nutrition position stand: protein and exercise. J Int.Soc.Sports Nutr, 4, 8). A similar finding conclusion that there was no concrete evidence that protein at these levels was harmful is also included in the Lowery and Devia (2009) article, but with less certainty about the safety.

  Member Comments About This Blog Post:

PERSISTENT_GIRL 6/19/2010 8:21PM

    great blog! very informative!

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ELLIE381 6/16/2010 5:02PM

    Thanks for the great information.
I like my protein bar after a workout but prefer real protein the rest of the day.

Great blog! Keep them coming. I really enjoy reading them. emoticon emoticon

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GOANNA2 6/14/2010 4:37PM

    I just buy whey powder from my Health Food shop and add my fruit, yoghurt, milk etc. How does this go in the whey of things?

Thanks for the terrific information.

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DAISEYDUCK 6/14/2010 2:00PM

    Again, so much conflicting information out there! Thanks for taking the time to sort through it!
Loving my Herbalife Chocolate Protein Powder drink mix - great recovery drink after a hard workout! Gonna have to check out the label for undesirable additives when I get home - hope I won't find anything disturbing!

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OTTAWABOUND 6/14/2010 1:26PM

    Thanks for the research, especially as my husband is thinking about some protein supplements. I also appreciated the 40 super food tip sheet you handed out (although I was unable to bring myself to eat the kiwi skin this morning!).

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WOODSYGIRL 6/14/2010 11:14AM

    Excellent blog, Silver! I've heard similar comments about having too much protein. Specifically, when I went to the hospital for kidney stones, I was told that too much protein and too much calcium were known culprits (along with lack of fluids). Oy. I agree that moderation is key for just about every circumstance, while it also makes sense for higher amounts with intense workouts.

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RUN_LIFT_EAT 6/14/2010 9:56AM

    you are like a Professor! I can definitely see where your brilliant children get their mad academic skills!

I think my take away from your recap is to eat sensibly, mostly real food, a variety of it.

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KLEONIKI 6/14/2010 1:36AM

    emoticon emoticon emoticon

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ELYMWX 6/14/2010 1:22AM

    Thanks for the notes, Great Professor Ape!

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DACIUS 6/13/2010 10:24PM

    I could not agree more with the above. You brought up a good point about the additives that were included, along with the whey powder. I woukd be interested to see if various blends of cardio and strength training requires different amount. Like does running and heavy power lifting require different amounts than heavy bike running compared to HIIT strength training.

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KISHEGER 6/13/2010 8:27PM

    Interesting blog ! I think I probably fall into the .4 to 1.5 range , depending on the day and my activities emoticon.

Oh is whey powder great mixed in things, like oatmeal or shakes. Or one can have our low fat chocolate milk or Greek yogurt.

Thanks, Silver!!
emoticon emoticon emoticon emoticon

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The Carb Coles Notes

Thursday, June 10, 2010

A number of my SP friends found the last blog a bit dense, others enjoy the details. But it is always a good practice to provide a summary up front so in the future I will do so. Thanks to all for your input, it is much appreciated. So here is what Iíve learned from the research for the last two blogs:

1. The harder and longer you workout the more you deplete your bodyís energy stores (glycogen) and start breaking down muscle for fuel.

2. The optimal time for replenishing your glycogen and putting the brakes on the breakdown of your bodyís protein is within 30 minutes of your workout.

3. Speed is important so you want to ingest food that creates a spike in insulin which will then help transport glycogen and other nutrients to feed muscles in need of glycogen and protein, creating an anabolic process from a catabolic process.

4. The carbs ingested at this time wonít be stored as fat Ö unless you overdo it of course!

5. While I now know what Maltodextrin and waxy maize are and know what they do when I see them listing in ingredients for various sports drinks and bars, I really have no great burning need to use them, simple carbs are definitely my preference and all most of us need.

6. Avoid fructose. I didnít get into this last time but all the research Iíve read puts fructose at the bottom of post-workout recovery carbs. It is absorbed more slowly and is slower to prompt the release of insulin. The good news is it doesnít mean avoiding some forms of fruit Ö especially the dried variety. The list of good sources of glucose includes foods such dates, dried apricots, raisins, plums/prunes.

7. Donít lose sight of the big picture. Just because eating carbs after a good workout is a good time to ingest carbs doesnít mean they donít count. Your post-workout meal/snack should be part of an overall plan and not a free pass. Ideally you should already know how many calories you are targeting given your goals (maintenance, loss, muscle gain) and the amount of exercise you are doing on various days. Your calorie intake and balance of protein, fats and carbs should all be based on these considerations. Then take a good portion of your carbs and have them post-workout. Donít add to them, just distribute them differently on days when you have a good hard workout. No need to be having carbs late in the day when you can nicely consume them post-work out and have them go to your muscles rather than your hips. Carefully monitor you goals to make sure you are consuming the right amounts of carbs/calories given your exercise levels and fluctuations in activity during the week. Adjust your intake of carbs overall and post-workout accordingly.

8. Courses for horses. This old racetrack is applicable to so many situations. Basically some horses run great on short tracks, other on longer tracks, some love muddy tracks, etc. Pick your horse according to the track conditions. Post-workout nutrition will vary from person to person and day to day. I used to hunt for nutrition bars that were low carb and high protein. That was probably a good plan for days when I was stuck at the office and needed a snack to boost protein without overloading on calories. But now I have a new admiration for a bar like Labarar bars like Peanut Butter Cookie that I avoided previously because it was relatively low protein and high carb. Now on days when Iím doing a lot of cardio I now look at it as a near perfect food with very simple pure ingredients Ö dates and peanuts packing 23 g of carb and 7 grams of protein. But for someone pumping heavy iron, bigger guns may be necessary. But donít overthink this. Honestly, if you are doing a moderately intense workout than just about any snack out of the fridge with a bit of protein and carb will be sufficient.

9. If you are ever in urgent need of glucose fix and are craving a Haribo gummie bear fix, just drop by Woodyís house.

10. Chocolate milk rocks and I love bananas. Neither have a lot to do with the blogs I posted but both are true.

And finally, this website rocks Ö

Right now it is aimed at the top 200 sources of glucose but you can pick a wide range of nutrients and find the best sources very quickly. For example the mouse and I were working on figuring out how to get more potassium into her diet. Before I knew 200 ideas were at my fingertips. I havenít verified the accuracy of this site in detail (I checked a couple of items out and they were indeed very acurate) but when in doubt you can always go to USDA National Nutrient Database for Standard Reference:

  Member Comments About This Blog Post:

MBSHAZZER 6/20/2010 9:53AM

    GREAT information! Like I said on the last blog, I am terrible about refueling post-workout (which is made worse by the work environment)... so this is great "food for thought"

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HIPPICHICK1 6/18/2010 4:32PM

    Thanks for all of the useful information!

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DAISEYDUCK 6/12/2010 11:46PM

    Great blog Tim. So timely for me as I'm just completing my first week on a nutrition plan personalized for me by my personal trainer and a nutritionist. I feel much more comfortable about following it with back-up evidence from additional sources. I'm following a fairly rigorous fitness routine and I'm back to tracking my food religiously as I've upped my protein quite a bit and I need to balance in the carbs as well. Timing is an important part of the whole equation, and I'm finding that 30 minute post-workout window to be referenced time and again as the optimal time to replenish glycogen stores.
Thanks again for all you're doing to inform us! And thanks for the link!

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DREMARGRL 6/10/2010 10:35AM

    TiIMKONG....LOVE IT!!! Enjoyed this blog very much, Tim. Your research titillates my own need to seek more of the answers. Keep up the good work! It's fun that you and Erika can share this experience. I just adore the both of you!
Gotta run and clean up the boiled eggs i just blew up in the kitchen. Looks like Greek yogurt with dates and cocoa powder for me this a.m. Have an amazing day, my friend. XO MaryAnn emoticon

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GOANNA2 6/10/2010 10:13AM

    Thank you for the wonderful information. My other Spark friend
KISHEGER told me to check your blog. I will also check the website you mentioned.

Bananas you say, how strange that you like them...

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LESS_IS_MO 6/10/2010 9:45AM

    I'm not sure how I missed these blogs, but thanks to Kisheger for the prompt to check em out!

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LESS_IS_MO 6/10/2010 9:44AM

    Thanks for the research. Good tips in there!!

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KISHEGER 6/10/2010 7:01AM

    Great blog, Silver. Now, I guess have to kick up my workouts so that I can partake in this yummy stuff. I am still a fan of bananas, dates, chocolate milk and Greek yogurt. Wow, more yummy stuff!!!!!!!!!!! Raisins!

Hmm, now exactly, what do I have to do again...which workout ...which exercise challenge...and afterwards which goodie will I have that is within my daily calorie range...FUN TIMES. So many choices to make.

emoticon emoticon emoticonfollowed by emoticon emoticon

Comment edited on: 6/10/2010 7:04:11 AM

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DACIUS 6/10/2010 7:00AM

    #10 = noooo really? Way to break the mold there Dr. TimKong!! LOl!!!

Great summary. I enjoyed both versions and cannot wait for more. I personally love raisins and craisins as a post workout pick me up. they are always the first thing I grab when I get home from a workout.

I will admit that this reptile does have an affinity for chocolate silk!!! I love that stuff.

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TREESA57 6/10/2010 6:46AM

    Interesting very interesting Thanks for the link!

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MJMEISSN 6/10/2010 5:58AM

    Tim, This was a great blog. I liked the format as mmuch as the information. I have been avoiding simple carbs like the "plague" for the last might be worth some high intensity workouts just to see if I can bring them back into my diet.

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    Great "Tim's Notes" emoticon

Much easier to follow! Great job on the blog and thanks for the references to the websites!

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NEW-CAZ 6/10/2010 4:02AM

    Great blog Tim, my kind of reading, thanks hun emoticon

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LIQUID11 6/10/2010 2:08AM

    I enjoyed this blog! Concise and Dense.

Ahh and a Great Motivation to keep ME moving, if I want to enjoy my fresh 1.5% milk with Valrhona cocoa powder along with dried figs plain or covered in dark chocolate or a Greek Delight filed with walnuts [my home made healthy twist of a turkish delight] or again a Greek spoon fruit Sweet [home made again].
Now that I know that the best and only time to consume these treats is after a heavy workout, I will certainly give it a fairer consideration. On Her Majesty the Science orders LOL

Please consider including dried figs also as it is a very healthy dried fruit option.

Keep Researching
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WOODSYGIRL 6/10/2010 1:21AM

    Oh, how I cracked up at #9!! Come on over kids, the house of Haribo is open! emoticon

A primate who likes bananas you say? Naw.... I have you ever tried frozen chocolate dipped bananas? Wooo-aaahh!

After typing this, I'm going to go to that website you posted. This will be VERY handy for me because I'm not terribly educated in these matters. I do find that I have way too many carbs in my diet, even though a fair portion of those are fruits and vegetables. It still seems like I never have enough protein, so I'm working on revising this on my weekly menus going forward.

Keep the blogs coming Silver! I am so enjoying these and learning A LOT! Pretty soon, you can start charging a fee! LOL!!!! emoticon

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