Sarah M's List: Protein Supplements/ Energy Bars

• Whey protein, by-product of cheese, generally contains a higher amount of essential amino acids – amino acids the body can’t make on its own – than other protein sources
• contains proteins that may help maintain immune function during intense training periods
• Whey protein isolate is the most concentrated form and contains 90 per cent or more protein and little, if any, fat and lactose
• Whey protein concentrate is less refined. It has anywhere between 20-89 per cent protein
• As the protein content increases, the fat and lactose content decreases.
• look for one that’s free of artificial flavours and sweeteners
• Avoid brands that contain excess sugar in the form of fructose, dextrose and maltodextrin.
• Athletes do have higher protein requirements than sedentary people in order to repair muscle damage that occurs during exercise and to support muscle building
• Sedentary individuals require 0.8 grams protein per kilogram body weight per day
• Studies suggest that endurance athletes need to consume 1.2 grams of protein per kilogram of body weight per day
• Resistance exercise like weight lifting is thought to increase protein needs even more
• It’s recommended that strength athletes consume 1.2 to 1.7 grams of protein per kilogram body weight per day.
• consuming more than the recommended amount does not lead to further increases in muscle size or strength since there’s a limit to the rate at which protein can be synthesized into muscle
• the body can’t store protein
• Studies show that most athletes can easily meet their daily protein requirements from diet alone

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• Protein supplements taken in excess will not be used by the body and will be broken down further before it is sent out of the body
• not good for the kidney because it will make the kidney work harder
• osteoporosis; this is the weakening of the bones of the human body
• As proteins are not used, they make the blood acidic and to counter act this acidity, the body will extract calcium from the bones
• • Not a very good source... information very vague
• During exercise when you want to use protein to help develop the growth of your muscle make sure that you take only the necessary amount of protein supplements

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• Whenever you exercise, and particularly during resistance exercise, you cause microscopic damage to the myofibrils of muscle fiber
• The body responds to the damage by sending nutrients, including protein and other growth factors like testosterone, to the muscle to help it grow
• Research shows that protein consumed before exercise and within 30 minutes of finishing your workout will help with growth and recovery
• The guideline for protein consumption after exercise is 1 gram for every 3-4 grams of carbohydrate
• You probably won't notice much difference using protein supplements unless you are malnourished or an elite athlete doing tremendous amounts of aerobic or resistance exercise
• most Americans, including athletes, get enough protein in their diets
• Excess protein is not used by the body
• Athletes, pregnant women, and individuals with certain medical conditions may need as much as 1.2-1.7 g/kg

• Do the following math to calculate your protein needs:

   

   1. Divide your weight by 2.2 to calculate your weight in kilograms.
   2. Multiply your weight in kilograms by 0.8-1.7 gm/kg (depending on factors mentioned above).

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• There are four major types of protein supplements: whey protein, soy protein, casein protein and egg protein.
• All these protein sources are considered "complete" proteins and supply all nine essential amino acids for growth that your body cannot make on its own.
• Whey protein is quickly digested and has the highest content of branched chain amino acids that can speed your recovery from exercise and preserve muscle
• Casein protein absorbs slower than whey and is the ideal choice before bedtime to support growth and recovery as you sleep
• Egg protein is made from egg whites and has many of the benefits of egg whites
• Soy protein is considered a "heart-friendly" protein by the American Heart Association and is popular among vegetarians because it is made from soy beans
• The McKinley Health Center explains that most people, including vegetarians, are able to meet their protein needs with solid food
• Athletes and seniors may benefit from a using protein supplement, as they tend to have higher protein requirements
• Supplements, of any kind, are meant to "supplement" a healthful diet to replace missing nutrients or compensate for deficiencies
• there is no evidence that protein supplements will increase your muscle development, your strength or your endurance
• consuming too much protein can increase your body fat levels; excess protein will be stored as fat
• excess protein intake can stress your kidneys and cause kidney stones
• excessive protein consumption may cause an increase in urinary calcium loss, which can increase your risk of osteoporosis.

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• Protein has a major role in the body, such as building and repairing muscles and bones after times of stress or injury
• These times include vigorous activity when muscles are damaged during extreme exercise, and in relation to medical conditions such as surgery and dialysis
• The National Cancer Institute recommends high-protein supplements to cancer patients who can not consume adequate amounts of protein following surgeries or as a result of a poor appetite
• Older persons could benefit from a high-calorie, high-protein supplement to prevent weight loss and muscle wasting, which could lead to increased mortality
• If you cannot consume adequate amounts of protein, a supplement like protein powder can be a convenient source of nourishment
• Protein deficiency is dangerous to your overall health and can lead to loss of muscle mass, hair loss, and a weakening of the immune system
• Protein supplements can also provide an easy, nourishing meal replacement for dieters.
• When used correctly and in conjunction with a healthy diet, body builders and athletes can benefit from protein bars in between meals to repair tissue damage caused by workouts
• Science Daily reports that many athletes do not understand the role of protein and ultimately overconsume
• Athletes should consult with a sports nutrition professional to determine how much protein they need.
• protein powders can be a good choice when needed because they are easily digested and "easily absorbed.
• consuming high-protein supplements should be done at specific times during the day, such as at bedtime, for best effect

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