Healthy Tips For Better Live » Milk Protein

Choosing the Best Protein Powder

admin — Fri, 11 Sep 2009 13:46:26 +0000

Before deciding which protein powder is the best or necessary for your goals, here is a short protein primer to help you make sense of the thousands of different protein powders from which to choose:

· Whey protein isolate

· whey protein concentrate

· Hydrolyzed whey

· Calcium caseinate

· Egg white

· Whole egg

· Micellar casein

· Etc, etc, etc…

What are the benefits of all these different forms of protein?

Whey protein makes up 20% of total milk protein. Whey is recognized for its excellent amino acid profile, high cysteine content, rapid digestion, and interesting variety of peptides.

Casein protein makes up 80% of total milk protein. Casein is recognized for its excellent amino acid profile, slow digestion and interesting variety of peptides. Since casein is slowly digested into your bloodstream, don’t use it during workouts or after workouts – you need a fast absorbing protein at these times.

Soy protein is the most controversial of all protein types. While the soy groupies have gone to great lengths to label soy as a super food with magical effects, there is also a good amount of research that suggests soy protein may be contraindicated in many situations. Because of all the confusion, I suggest avoiding soy protein altogether and sticking to the other types listed.

Protein Blends are generally a combination of several types of protein blends such as whey protein concentrate, whey protein isolate, egg protein, casein protein, and soy protein. Why would you want a blend anyway? You will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein.

Whey hydrolysates (also known as hydrolyzed whey protein, and are also called peptides), are powerful proteins that are more quickly absorbed; more so than any other form, since your body prefers peptides to whole proteins. Hydrolysates are produced through very low heat, low acid and mild enzymatic filtration processes, (those highest in the essential and the branched chain amino acids) and are potentially the most anabolic for short-term protein synthesis such as 15 minutes prior to a workout, during a workout and immediately after a workout.

Whey Protein Versus Whey Isolate:

Most whey protein powders that stock the supplement shelves are made up of whey concentrate and mixed in with a small portion of whey isolate. Comparing the two, whey protein isolate is more expensive than whey protein concentrate because it has a higher quality (more pure) and a higher BV (biological value). Whey protein isolate contains more protein and less fat and lactose per serving. Most whey protein isolates contain 90-98% protein while whey concentrates contain 70-85% protein.

Whey protein isolate is the highest yield of protein currently available that comes from milk. Because of its chemical properties it is the easiest to absorb into your system. Obviously with its high concentration, it appears that an isolate protein would be the obvious choice instead of a concentrate. However, this is an individual decision because the isolate is more expensive, and just because it is purer does not guarantee that it will help build bigger muscles. Its extra concentration may not justify its extra cost.

How can we use these different forms to our advantage?

Whey Protein:

Since it is very quickly digested the best time to consume it is within six hours after a workout, prior to a workout or breakfast.

Casein Protein:

Since it is slowly digested the best time to consume it is anytime of the day except breakfast and within six hours after a workout when your body requires a more immediate source.

Soy Protein:

As mentioned I would avoid this one altogether.

Blend Proteins:

Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein – use this kind at periods outside of the six hour post workout window.

Whey Hydrolysates:

Use a hydrolysate protein for your pre, during and post workout nutrition because this will enter your blood stream quicker than any other form.

Money aside, which form of protein do you believe is most beneficial? Why?

Dollar for dollar, protein powders and meal replacement drinks tend to be more cost effective than whole food. Don’t get me wrong, though. protein powders are still supplements in my book. Supplement means an addition to the diet. I emphasize this because the focus of any diet should be food. Whole food is often preferable to powders because it can offer a whole spectrum of nutrients that powders cannot.

Most of your dietary protein should come from meat, fish, poultry and eggs. However getting all your protein from whole food is not always practical or convenient, especially if you have to eat 6 or more times a day to get your required intake. I will stress to you, for optimal muscle gains, that you should limit yourself to a maximum of three per day or 40 % of your meals.

The bottom line is that both are necessary to achieve a complete nutritional balance as well as the desired level of protein intake, especially if you’re not a big fan of cooking. Do not make the fatal mistake of thinking protein powders can take the place of a solid training and nutrition program.

So what is the bottom line? What is the best protein powder?

For the pre, during and post workout phase, as long as whey hydrolysate is the first or second ingredient on the supplement label then there is probably not enough in the product to influence protein synthesis to reap the optimal benefits. As stated, whey isolates are also a very extremely high quality whey and for maximal anabolism isolates should be combined with whey hydrolysates for only the pre, during and post workout phases of your program. The inclusion of small amounts of whey concentrates will not harm you but this should not be the first ingredient on the tub of protein powder.

If you are looking for the strongest protein powder to exploit your full growth potential during all other times of the day then use a blend. You will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein. Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein

Allergies in Children

admin — Sun, 24 May 2009 15:01:23 +0000

Many people do not think that young children can have allergies as doctors at one time believed since the nasal cavities are not completely developed then allergy problems should not exist.

Today, we now know allergic rhinitis is one of the most chronic childhood diseases. The main reason some children have allergies and some do not, comes down to heredity. If only one parent has allergies their children have a 30% to 50% percent chance of developing allergies and if cases where both parents have allergies the percentage goes up to 60% to 80%.

The most common allergy seen in both infants and children is an allergy to cows milk protein. This usually happens during the first year. Before a child can develop an allergy, he or she must first be exposed to a substance that may later be considered an allergen.

Besides food, some allergies that children may have include indoor allergens such as molds, household dust mites, and pets, outdoor allergens include weeds, tree pollen, and grasses.

If you think that your child may have allergies, then there are some physical symptoms that might help you make an educated decision prior to visiting your doctor.

Symptoms of food allergies in infants can cause your little one to be colicky, vomit, have diarrhea, rashes, eczema, cry more than they should, and have cold like respiratory congestion.

Physical symptoms that may show that your child has an allergy include bluish/brownish discoloration around both eyes, puffiness under the eyes and the eyes may look red and irritated, and the ears and cheeks may appear flushed. Your little one may not be able to explain to you how they feel but you may notice them breathing through their mouth, rubbing their noise, sniffling, sneezing, and have congestion that may make it hard for them to breath.

If you notice that your child is always complaining of a sore throat, has nasal congestion quite a bit and has had to be treated for chronic ear infections you may want to ask your doctor is your little one could be suffering from allergies since these also accompany allergies.

Remember, allergies can cause excess mucus secretions, this causes swelling of the nasal cavity and breathing can be difficult when your child lies down. It can be so bad that he or she may gasp for breath, cough or awaken in the middle of the night unable to breathe properly. If disturbed sleep does occur from allergies, it can result in sleep apnea.

Whey Protein – What is it and Where Does it Come From?

admin — Tue, 27 Jan 2009 16:25:14 +0000

Out of the many protein sources out there, whey protein is the ultimate. It comes from milk. During the process of turning milk into cheese, whey protein is separated out. Protein can be found in a variety of foods – mainly meats, such as fish, beef, and chicken.

Dairy products as well as eggs, cottage cheese, soy and vegetable protein also contain good amounts of protein. Nevertheless, none of these sources compares in quality or ease of use like whey protein. Whey protein has the highest value in providing branched-chain amino acids, which result in building and retaining muscle tissue.

What does it do and what scientific studies give evidence to support this?

Whey protein (the highest quality and best form of protein) is incredible stuff. It provides the body with the necessary building blocks to produce amino acids that are used for building muscle tissue. Whoa! Nearly every bodybuilder knows the importance of protein supplementation. Studies have been conducted that compare whey protein to other sources. They have found that whey protein contains the perfect combination of overall amino acid makeup… and in just the right concentrations for optimal performance in the body. Both hormonal and cellular responses seem to be greatly enhanced with supplementation of whey protein, too! Not to mention the benefits whey protein has on the body’s immune system according to documented scientific research. Whey protein also plays a role as an antioxidant and helps support a health immune system. Most importantly, consistent whey protein intake coupled with exercise will result in consistent muscle building.

Who needs it and what are some symptoms of deficiency?

Whey protein is very, very important for bodybuilders, dieters, and shoot, just about everybody! Since athletes and bodybuilders work out often, protein levels become depleted. By being a direct precursor to building muscle and essential amino acids, such as glutamine (a muscle enhancer, endurance builder, and muscle deterioration reducer), the content from high quality whey protein not only can, but will help one’s muscles recover and grow faster by bring up the levels of protein. With dieting and those wishing to lose some extra fat, whey protein can be very useful because a good intake of protein balances blood sugar levels, while carbohydrates cause blood sugar levels to fluctuate. When the blood sugar levels stay balanced, one is not as prone to rampant eating and has more energy and greater fat loss. Whey protein allows a person to control his or her diet effectively. Most people who want to change their body for the better could benefit from whey protein supplementation; however, since protein is naturally found in many food items deficiency is usually not a problem.

How much should be taken? Are there any side effects?

Training athletes often consume 25 grams of whey protein per day. Bodybuilders who want serious gains (and are burning serious calories), generally consume 150 grams per day. Extremely high doses of whey protein is not recommended, as this will cause the body’s liver to be overloaded and you won’t get the same benefits as with a consistent lower amount taken three to five times per day.

Whey protein has long been considered the “Gold Standard” of protein for serious athletes who work hard to develop and sustain a lean, strong and well-defined physique. Research studies support this belief. Athletes need more protein in their diet, often as much as twice the recommended daily allowance. The protein they choose makes a difference and here are several reasons why whey protein is a preferred choice for athletes of all types.

- Whey protein is a naturally complete protein, meaning that it contains all of the essential amino acids required in the daily diet. It has the ideal combination of amino acids to help improve body composition and enhance athletic performance.

- Whey protein is a rich source of branched chain amino acids (BCAAs), containing the highest known levels of any natural food source. BCAAs are important for athletes since unlike the other essential amino acids, they are metabolized directly into muscle tissue and are the first ones used during periods of exercise and resistance training. Whey protein provides the body with BCAAs to replenish depleted levels and start repairing and rebuilding lean muscle tissue.

- Whey protein is an excellent source of the essential amino acid, leucine. Leucine is important for athletes as it plays a key role in promoting muscle protein synthesis and muscle growth. Research has shown that individuals who exercise benefit from diets high in leucine and have more lean muscle tissue and less body fat compared to individuals whose diet contains lower levels of leucine. Whey protein isolate has approximately 50% more leucine than soy protein isolate.

- Whey protein is a soluble, easy to digest protein and is efficiently absorbed into the body. It is often referred to as a “fast” protein for its ability to quickly provide nourishment to muscles.

- Whey protein helps athletes maintain a healthy immune system by increasing the levels of glutathione in the body. Glutathione is an anti-oxidant required for a healthy immune system and exercise and resistance training may reduce glutathione levels. Whey protein helps keep athletes healthy and strong to perform their best.

Heartburn and Milk: Cure Or Cruel?

admin — Sat, 10 Jan 2009 03:03:14 +0000

Heartburn is the result of having excess acid in the stomach passed back into the esophagus. There are many remedies that are tried to alleviate the discomfort, and one of the most often suggested is drinking milk. That’s usually a really bad idea though.

Milk Can Actually Make Things Worse

At first, drinking milk may seem to help the heartburn, but after the milk washes the excess acid from the esophagus back down into the stomach, the problem often just becomes worse. Heartburn and milk are, in fact, a bad combination because milk can actually cause the stomach to produce even more acid than it was initially. This is because milk contains calcium and protein as well as fat, which all need digesting, and that’s the primary job of stomach acid. More stomach acid, more acid reflux, more heartburn.

If giving up on milk is too much to contemplate, you can just try drinking less, or switching over to soy milk from the cow variety. This may or may not work, but it has to be worth persevering with as heartburn and milk are not a good combination. Over the counter antacids may be able to help for a while by reducing the amount of acid your stomach produces, but they are really only a stop gap measure. Far better to look at that serious milk habit you’ve got!

Usually the first thing to try when suffering from heartburn is to adjust your diet. If milk looks to be the cause of the problem then giving up on the white stuff for a while should at least establish some kind of norm from where you can move forward. It may be though that the cow juice is getting a bad rap and that something else in your diet is causing the pain. Other types of foods are often the main trigger for your heartburn, and milk may be just there at the time. Tomatoes and citrus fruits, including juices, can be one of the biggest contributors to heartburn, so avoiding these foods may also be a good idea.

With the help of over the counter or prescription medications, you may still be able to enjoy your daily bowl of cereal or a glass of milk or two. If your heartburn is serious enough, and does not lessen with dietary changes or over the counter medications, you should consider visiting your doctor to find out if you need prescription medication for your condition.