Protein, anyone?

Good afternoon!



First a little Fitness Challenge note - it seems that some of you are not logging your fitness challenge points. In the interest of keeping the challenge fair (1st of all, your opponents should know what you are up to and 2nd, I can't remember what I did yesterday, much less less 3 weeks ago), there will be a time limit on getting points logged in. Points for weeks 1-3 need to be logged by the end of the day Wednesday, February 2, when I will lock the spreadsheets. Going forward, points for the previous week need to be logged by the end of the day Tuesday.



Now, on to the topic for this week - Protein. Kellie at 24 Hour Fitness sent this information to us and asked us to share it.



Five Sources of Protein (editorial note - it seems that Kellie has focused on protein sources related to dairy/smoothies):

1. Whey Isolate

2. Whey Concentrate

3. Casein

4. Egg

5. Soy (negligible for muscle building use)



Whey Isolate

Absorption rate: In immediately/out within 45 minutes



Whey Concentrate

Absorption rate: In about 45 minutes/45 minutes out



Casein

Absorption rate: About 45 minutes in/3-5 hours out



Egg

Absorption rate: About 45 minutes in/1.5-4 hours out



We need to keep our bodies in protein synthesis 24/7; meaning that our bodies will be in a muscle building environment instead of a catabolic (muscle eating) environment. Keeping the body supplied with protein throughout the day will accomplish this goal.



Everyone should be consuming protein at least every three hours. Our options are a single source protein (having only one of the above listed proteins) or a multi-source protein which would consist of more than one of the above.



Multi-source proteins help to keep us in protein synthesis throughout the day. When a product contains one or both forms of whey, as well as a casein and egg, this is considered a time-released protein, because it is multi-source.



Single source proteins incorporating any one of the four mentioned proteins will only be supporting the digestion rate of that particular protein. A multi-source protein will allow the advantage of varied absorption rates regulated by each protein. Therefore one will get the advantages that whey offers in its fast absorption rate, as well as the lengthy absorption of the casein and egg proteins.



A multi-source protein is the better choice for 99% of the population that only plan on consuming 2-3 shakes per day. Single source proteins are only optimal for use for a pre and post-workout drink. But even then, a multi-source protein powder will be more beneficial due to the more complete spectrum of amino acids that can be obtained.



If you are like me, you are wondering what is a whey isolate or a casein? So, I did a little research to help you out:



This information comes from the National Dairy Council: Whey protein can be found in powders, drink mixes, energy bars, yogurt and other foods. Products will whey protein as a major source of protein will list "whey protein isolate", "whey protein concentrate", or "hydrolyzed whey protein" near the beginning of the ingredients list. Whey protein powder power is very convenient and can be added to smoothies, oatmeal, mashed potatoes, soup or other common foods.



Casein protein is the main source of protein in dairy products, such as milk and cheese.



Since Kellie seemed to focus on dairy/shake/smoothie protein, I thought I would also post this link from WebMD that talks a bit more about other sources of protein, how much protein an average person should eat and why protein is an important part of everyone's diet!



The Wellness Committee: Jennifer Jones, Andrea Williams, Sara Schmitt, Cari Fouts, Matt Guy