by Dana Angelo White in Food and Nutrition Experts, June 21, 2016
by Dana Angelo White in Healthy Tips, October 22, 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 Dana Angelo White in Healthy Tips, June 5, 2015
As a sports dietitian, I am often asked by athletes and exercise enthusiasts, “How much protein do I need?” But simply suggesting a daily total number of grams of protein per day is not enough. Plus, it’s hard to make sense of the all the conflicting info out there on protein intake and muscle protein synthesis (aka muscle building).
At the recent Food and Nutrition Conference and Expo in Nashville, Blake Rasmussen, Ph.D., from the University of Texas discussed some of the latest science on protein. Here is some insight on how much protein you should be eating, which foods are best, and guidelines for when to eat them.
by Dana Angelo White in Food and Nutrition Experts, November 9, 2014
If you think you aren’t getting enough protein, you’re not alone. It’s a popular misconception that Americans don’t eat enough grams of protein each day — but some are actually eating too much. The trick to optimal protein munching is getting just enough in and spreading it out throughout the day. Read more
by Dana Angelo White in Healthy Tips, July 31, 2013
On my recent visit to the annual Academy of Nutrition and Dietetics Food & Nutrition Conference and Expo (the “Super Bowl of nutrition,” as it’s referred to by nutritionists), health care pros from around the country came together to talk about the hottest topics in nutrition. This year the conference was buzzing about one particular nutrient: protein. Here’s what all the fuss was about.
by Toby Amidor in Food News, June 4, 2010
It seems like everywhere I turn, new and “improved” high protein-versions of seemingly healthy foods are being advertised. How do they boost the protein content? And are they really a good-for-you choice? So I did some digging, and it turns out, it depends!
The addition of soy protein isolate will virtually double the amount of protein per serving but this doesn’t automatically make these cereals health food. Many of these breakfast cereals are still drenched in sugar. Read labels carefully and look for ones made with whole grains.
Top Pick: Nature Valley Protein Crunchy Granola
Protein-fortified waters may be the silliest choice out there. Water is water, no protein in sight. The blends are typically a mix of sweeteners (real and artificial) and colors, plus some whey protein isolate. These high-protein options will supply a few grams of protein per serving but they shouldn’t be used as a replacement for good old H2O.
Top Pick: Homemade Flavored Water
by Dana Angelo White in Ask the Experts, March 4, 2010
In this week’s nutrition news: Grass-fed milk is better for your heart, get paid to lose weight and why you shouldn’t eat everything you see on TV.
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Last month, we talked about getting the right amount fiber every day. One of you followed up with another good question — what about protein? While protein is an important part of any diet, more isn’t always better. As it turns out, most folks are already eating an adequate amounts of this muscle-building nutrient.
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