Re: Dietary Advice

September 11, 2007

Hi ,

Whey protein is basically separated from whey. It might help to think

of it as a processed food. Like all supplements it should be treated

exactly as such, as something to supplement a healthy diet. Ideally

you want to try and get all your nutritional needs from a diet of

whole fresh foods. Highly processed packaged food should only form a

small part of your diet. Supplements should never replace those foods,

but instead be used to " top you up " to make sure you are meeting your

RDI for all your nutrition needs. For example, I meet about 90% of my

Calcium RDI through my diet, so I use a small daily supplement to get

that last 10%.

I posted an article here about this last week, but where protein is

concerned, generally speaking you don't want to consume more than 2.0

grams of protein for every kilogram of body weight (or slightly less

than 1 gram per pound). And even that amount is recommended only for

power lifters, body builders, and active growing teenagers. You should

figure out how much protein you are getting from your diet before you

supplement with whey protein. If you are near or over that amount, you

don't really need to use whey protein. The only caveat I would add to

that would possibly be an immediate post-workout meal high in carbs

and protein, as there is a fair amount of evidence that consuming such

a meal is advantageous for muscle growth. Personally I consume a sport

drink mixed with a high quality whey protein immediately after a

workout to replenish my glucose, electrolytes, and to provide my body

with ready source of protein.

I highly recommend that people use something like the free web

application www.fitday.com to figure out their caloric consumption,

and the percentages from carbs, fat, and protein. And also use the

reports to make sure they are meeting their nutritional RDIs.

Burns

Vancouver, Canada.

>

> I was trying to find some general information on whey. I use the whey

> protein powder supplement stuff from Costco (used to be Wellements,

> which I thought was pretty good, but now some other brand that

> includes soy proteins, which I don't know enough about to have an

> opinion on).

>

> I make yogurt, and often press/strain the yogurt to make cheese. I

> end up with a big bowl full of whey. I was thinking " why use whey

> powder when you've got the real thing right here... " Well, I tried to

> find the protein content of " raw " whey, but the only source I could

> find was wikipedia, and they listed the nutritional info for " Whey,

> sweet, fluid " as being:

>

> NV per 100g (3.5 oz, almost 1/2 cup)

> Calories: 30 (kcal)

> Carbs: 5.14g

> Fat: 0.36g

> Protein: 0.846g

>

> So that means in my whey protein shake, which has something like 30

> grams of protein, they used 35 cups of liquid whey? Is that info

> correct? I tried to search for a second source to confirm, but

> searching for whey pretty much just led me to whey powder info.

>

> I'm guessing I'll never generate enough liquid whey from what the

> small amount of yogurt/cheese I make to ever match what's provided by

> the protein powder.

>

> Also on wikipedia, they listed the following info:

> " Side effects of too much whey consumption (or powder) can result in

> kidney problems, heart problems, or muscle problems[citation needed].

> Products that currently cause harm include[citation needed]: Whey

> Powder Whey Builder Strength Builder Nitro Nitro Tech Hard Core 2 "

>

> They didn't indicate what was considered " too much whey consumption "

> and there were " citation needed " markers here and there throughout the

> entry. So I did some more searching around, but basically came up

> with a bunch of sites containing mostly opposing information on the

> topic, and citing research that didn't quite seem right ( then again,

> I don't know that I'd recognize good science when it comes to

> nutrition ). Is there a reliable source of information that would be

> understandable to the layman who lacks a strong background in

> nutritional science?

>

> Thanks,

>

> - Lockhart

> Hilo, Hawaii

>

September 11, 2007

So I did some more searching around, but basically came up

> with a bunch of sites containing mostly opposing information on the

> topic, and citing research that didn't quite seem right ( then

again,

> I don't know that I'd recognize good science when it comes to

> nutrition ). Is there a reliable source of information that would

be

> understandable to the layman who lacks a strong background in

> nutritional science?

>

****

Below are a number of useful wesbites (previously posted by list members). My

favourite books include Clinical Sports Nutrition edited by Burke and Deakin /

Sport and Exercise Nutrition by McArdle et al..

British Nutrition Foundation:

http://www.nutrition.org.uk

National Academies Press:

http://fermat.nap.edu/books/0309072794/html/29.html

Calorie King:

http://www.calorieking.com/

Nutrition data:

http://www.nutritiondata.com/explorer.html

Australian Institute of Sport nutrition

http://www.ais.org.au/nutrition/

Fitday

www.fitday.com

Home of Glycemic Index

http://www.glycemicindex.com/

National Nutrition Summit:

http://www.nlm.nih.gov/pubs/cbm/nutritionsummit.html

Nutrition Resource Center:

http://www.medscape.com/pages/editorial/resourcecenters/public/nutriti

on/rc-nutrition.ov

Dietary Guidelines for Americans 2005:

http://www.healthierus.gov/dietaryguidelines/

Nutrition Society:

http://www.nutsoc.org.uk

The American Dietetic Association:

http://www.eatright.org

The British Dietetic Association:

http://www.bda.uk.com

World Health Organisation:

http://www.who.org

==============

Carruthers

Wakefield, UK

September 12, 2007