by Dana Angelo White in Food and Nutrition Experts, June 21, 2016
by Sally Wadyka in Healthy Tips, August 10, 2015
Confused about protein shakes? You certainly aren’t alone. It’s tricky to tell what’s healthy to sip and what will lead to a calorie overload. Here’s how to build a healthier shake with all the nutrients your body needs (and nothing it doesn’t) after exercise.
The best time to have a protein shake is after a workout, since in the hour immediately following exercise, your body is craving nutrients and fluids to help replenish energy stores and allow worn-out muscles to recover. A beverage can be a perfect delivery system, but that doesn’t mean you can just toss anything into a blender. Your muscles require a balance of carbohydrate and protein, ideally in a 3:1 or 4:1 ratio. In order to achieve this nutrient goal, choose from some of these star ingredients.
Fruit: Fresh and frozen fruit add natural sweetness as well as vitamins, minerals, fiber and antioxidants to help fight inflammation after a hard workout. Read more
by Toby Amidor in Food News, January 22, 2014
Looking to bulk up your smoothie? Then chances are you’re going to reach for a protein powder. The question is, which one should you choose? As the options get more plentiful, the choice also gets more confusing. Whichever you decide on, be sure to read the nutrition label to see how much you need to use. “Twenty to 25 grams of protein is a safe amount to add, but depending on the protein source, that could mean anywhere from half a scoop to two full scoops,” says Kelly Pritchett, Ph.D., R.D., a spokesperson for the Academy of Nutrition and Dietetics. Read more
by Dana Angelo White in Uncategorized, October 4, 2011
In this week’s nutrition news: Yet another excuse to eat chocolate (yes, yes — in moderation); a calorie counter worthy of Star Trek; and two new protein powders muscle in on the scene.
Score One More for Chocolate?
A new study published in the Journal of Nutrition found that eating more foods containing flavonoids may offer protection against type 2 diabetes. Researchers analyzed close to 2,000 questionnaires completed by women between the ages of 18 and 76 and found that those who ate the most anthocyanins and flavones — varieties of flavonoids found in berries, red grapes and yes, chocolate and wine — had the lowest insulin resistance. England’s National Health Service website was quick to point out the study’s limitations and warn everyone not to go overboard on chocolate and red wine just yet. (Fair enough.)
It’s a common misconception that you must take an extra protein supplement to build muscle. Most folks are getting plenty of protein from food so there’s no need for more from a supplement. But if your diet is too low in muscle-building protein, then a supplement may be a good idea. The question then becomes — if a protein supplement is warranted, are how can you be sure it’s safe and effective?
Walk into any health food store or vitamin shop and you’ll find a mountain of powder-filled canisters promising to help you bulk up or lean out. Unfortunately, the majority of the protein powders on the market come loaded with a variety of other vitamins, minerals and herbs. These can be dangerous when taken large doses or in combination with certain medications or other supplements. If you’re on any medication, always check with your doctor before taking any vitamins or supplements.
Too much protein can also be a bad thing – mega-doses can cause stomach upset, dehydration, and in severe cases, kidney problems.
When choosing a brand – simple is best. Check labels for a source of protein (see examples below) along with some flavoring – that’s all you want in there!
Read more about supplements to watch out for and how much protein is right for you.