Hometown FootballSUPERIOR ATHLETICS REQUIRES SUPERIOR NUTRITION

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Huge muscles and superb stamina Championship football team Trophies and medals Athletic Performance

Nutrition is the key to Performance

Supplementing with Protein

There are many valid reasons to supplement with protein:

During rapid body growth

Starting a new workout program

Starting a more intense workout program

Recovering from an injury

Turning to a Vegan or Vegetarian diet

Choosing the right form of protein: There are many choices of protein powders:

The three most common ones are whey, soy, and casein.

Whey is a water-soluble complete protein a complete protein contains are nine essential amino

acids essential to human growth

Soy is plant based and preferred by Vegans

Casein is the most abundant protein in milk

For more information: http://www.nutritionexpress.com/showarticle.aspx?articleid=787

The best source is natural protein from foods:

Protein Grams Benefits

Hemp Seeds 13 g per ¼ cup Omega 3’s

Edamame 8 g per cup in the pod (great frozen or just thawed) balance of protein

and carbohydrates

0% plain Greek yogurt 24 g per cup (great with fruit and honey or in fruit smoothie)

1% cottage cheese 21 g per 6 oz.

Quinoa 8 g per cup great source of carbohydrates fiber, and B vitamins which supply energy

Ricotta Cheese 14 g per ½ cup high in calcium

More options:Protein Grams Benefits

Grass fed beef 28 g per 4 oz. healthier fat profile

Shrimp 12 g per 3 oz. low in sat fat, high in vitamin B12, D, and

Selenium.

chicken sausage 17 g per link one third less sat fats than (pre-cooked) pork sausage

Eggs 6.3 g per large egg packed with choline and selenium

Lentils (cooked) 18 g per cup loaded with fiber 15 g per cup, iron 6.6 mg per cup cooked.

Sources: Willow Jarosh MS, RD, and Stephanie Clark MS, RD, registered dieticians and co-owners of C&J Nutrition and NYC & DC. http://www.cjnutrition.com/

How to calculate protein needs:One pound of muscle increase requires 10-14 grams of protein

Recreational athletes need o.5-0.75 grams of protein for every lb. of body weight

Competitive athletes need 0.6-0.9 grams of protein for every lb. of body weight

Teenage athletes need 0.8-0.9 grams of protein for every lb. of body weight

Athletes building muscle mass need 0.7–0.9 grams of protein for every lb. of body weight

For example a 180 lb. teenage athlete needs at the most,162 grams of protein a day.

(The maximum amount of protein that most adults can use per day is 0.9 grams per pound of body weight)

Evidence for Carbs: Contrary to common belief protein is not the key factor before, during, and after a workout. Carbs are more essential for fuel. In fact, the body needs a ratio of 4-1 to 5-1 of carbs to protein. According to research glycogen muscle stores are significantly reduced during exercise and require replenishment in order to sustain exercise. The best way to replenish is a combination of carbohydrate and protein (Ivy et al, 2002).

One of the best ways to achieve this is by a fruit smoothie with yogurt or milk.

Chocolate milk is one of the best recovery drinks!

(Source: Barbara Lewin RD, LD. , dietitian and sports nutritionist who has worked with the NFL, NBA, and NHL).

Dangers of Protein Supplementation:Not regulated by the U.S. Food and Drug Administration.

Excess Calcium Loss

Possible Harm to Kidney function

Heavy metal contamination

For a table on heavy metal comparisons in various protein powder or drinks follow the link to http://consumerreports.org/cro/2012/04/protein-drinks/index.htm

Milk Allergies

Those that have milk allergies or sensitivities may experience diarrhea, rashes, or vomiting.

Various side effects to whey protein

abnormal heart rhythms, headache, increased fracture risk, kidney dysfunction, constipation, bloating, nausea, reduced appetite, and lower blood sugar levels, and lower blood pressure, for more information follow the link to the Mayo Clinic site: http://www.mayoclinic.org/drugs-supplements/whey-protein/safety/hrb-20060532

References: Consumer Reports (2010). Protein Drinks: You don’t need the extra protein or the heavy metals our tests

found. Retreived September 22, 2014 from http://consumerreports.org/cro/2012/04/protein-drinks/index.htm

Ivy J., Goforth, H.,  Jr., Damon, B., McCauley, T., Parsons, E., Price, T. (2002). Early post-exercise muscle glycogen recovery is enhanced with a carbohydrate-protein supplement. Journal of Applied Physiology. Vol. 93no. 4,1337-1344DOI: 10.1152/japplphysiol.00394.2002. Retrieved September 21, 2014 from http://jap.physiology.org/content/93/4/1337

Leiberman, Barbara (2014). Top Protein Foods. Men’s Fitness Magazine. Weider Publications. LLC, a subsidiary of America Media, Inc.

Mayo Clinic (2013). Drugs and Supplements: Whey Protein Safety. The Natural Standard Research Collaboration. Retrieved September 22, 2014 from: http://www.mayoclinic.org/drugs-supplements/whey-protein/safety/hrb-20060532

Montgomery, K (2003). Soy Protein. The Journal of Perinatal Education: U.S. National Library of Medicine National Institutes of Health. 12(3): 42-45. Retrieved September 23, 2014 from http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1595159/

Volek, J. Ph.D. & R.D. (2014). Whey vs. Casein Protein. Nutrition Express. Retrieved September 23, 2014 from http://www.nutritionexpress.com/showarticle.aspx?articleid=787

Renee, J. (2014). What Are the Dangers of Protein Powder Consumption. Demand Media/Livestrong.com. http://www.livestrong.com/article/540079-what-are-the-dangers-of-protein-powder-consumption/

WebMD (2011). Vitamins and Supplements Lifestyle Guide: Do You need Protein Powders. Retrieved September 21, 2014 from http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/protein-powder?page=3