The Best Whey to Supplement

If you want to live a healthy and active life, drink whey and dine early."

                              ~ Florence, Italy, circa 1650

In the world of nutritional supplements, very few products have shown the kind of health benefits of whey protein, without also having questions or controversy associated with it. Whey protein is considered by most to be the best form of protein available. It can be beneficial for improving health, improving fitness, recovering from workouts and even combating some of the effects of aging. Whey protein is loaded with essential amino acids; more than any other protein source. It absorbs quickly, which makes it a great protein powder to use before and after workouts. The only possible drawback of whey is that it can contain lactose, which could cause digestive issues for those that are lactose intolerant. However, if you choose whey protein isolate (WPI), it has a minimal amount of lactose. Many people who are lactose-intolerant find they can use WPI without any digestive issues. Those that are lactose intolerant should probably avoid whey protein concentrates, which contain higher amounts of lactose.

From the standpoint of health, whey protein has been shown to

·         Help support the immune system

·         Provide the building blocks for a powerful antioxidant

·         Contains beta-lactoglobulin, alpha-lactalbumin, and immunoglobulins, which help fight disease

·         Help reduce blood pressure

·         Improve cognitive performance from its effect on brain tryptophan and seratonin levels

Whey protein can be beneficial in weight loss. Whey is very high in the amino acid leucine. Leucine is a key amino acid that affects protein synthesis. If more leucine is consumed and increases protein synthesis, more muscle can be added to one’s body. Adding muscle increases resting metabolic rate which can aid in fat loss efforts. Another benefit of whey protein is it may actually decrease appetite. A 2003 study by Hall et al., showed those who were fed whey protein and then allowed to eat freely from a buffet 90 minutes later, ate significantly less than the group that was fed a casein protein instead.

Just prior to a workout, whey protein isolate is beneficial, because of it is digested quickly. It is also loaded with the branched chain amino acids leucine, isoleucine and valine. Prior to and during a workout, these amino acids have been shown to reduce protein catabolism (protein breakdown). If protein catabolism is reduced, the body will be able to more quickly begin building new, additional lean body mass rather than only repairing what was broken down during the workout. The best benefits of protein ingestion around workouts occur with additional consumption of simple carbohydrates like dextrose, glucose and surcrose. Together, whey protein and simple carbohydrates can reduce protein catabolism or degradation during exercise, and enhance protein synthesis post-workout. It is important to take in the protein and carbohydrates less than 45 minutes after finishing the workout.

For the full article, including references, please go to: http://lifetimefitness.mylt.com/community/nutrition

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If you are like most Americans trying to get an edge on healthy eating, you have probably been diligently working to get your 6 to 11 servings of whole grains in every day as recommended by the USDA Food Pyramid.  Whole wheat breads, crackers, cereals, and pastas have now become common fare at mealtime.  Yet while it's true that whole wheat is a better choice than refined, for many Americans it is looking like wheat is not a great choice in any form.

The problem lay in a protein component of certain grains called gluten.  While harmless to most, gluten causes an adverse immune reaction in a minority of people.  But new research shows that the minority is growing.  Known as celiac disease, or simply gluten intolerance, the manifestations of this condition range from no noticeable symptoms, to nutrient malabsorption and chronic inflammation involving multiple organ systems.  While celiac disease is not new to science, what is surprising to researchers is a seeming increase in the number of undiagnosed cases.

A recent study led by researchers at the Mayo Clinic in Rochester, Minnesota, analyzed blood samples taken from 9133 otherwise healthy adults between 1948 and 1954, and compared them to 12,768 more recent samples.  The blood was tested for certain markers of celiac disease called transglutaminase and endomysial antibodies.  This study, published in the July issue of Gastroenterology, represents one of the largest and longest-running investigations into gluten intolerance.

The researchers concluded that the rate of undiagnosed celiac disease was about 4 to 4.5 times greater now than it was 50 years ago.  More disturbing was the finding that undiagnosed celiac disease was also associated with a nearly 4-fold increased risk of death.  While celiac disease has been previously thought to be a relatively rare condition, affecting 1 in 133 people, these new estimates now place the prevalence at 1 in 33.

For the full article, please go to : http://lifetimefitness.mylt.com/community/nutrition