trendy foods & supplements...whey isolate 90-99% protein, 1-10% lactose whey typically mixes...
TRANSCRIPT
Trendy Foods & Supplements:
Yay or NayDanielle Rancourt, MS, RD, CSSD, LD
Performance Dietitian & Specialist
OBJECTIVES
Examine evidenced-based research linked
to popular supplements
Dissect nutritional value of trendy food and
beverages
3
supplement
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Supplement
i. a substance taken to cure
deficiencies in a person's diet
ii. a manufactured product intended
to supplement the diet when taken
by mouth as a pill, capsule, tablet, or
liquid.
*IMPORTANT*
The U.S. government strictly regulates foods for
ingredients, additives, manufacturing practices,
safety and packaging.
Dietary supplements are not required to be registered
with or obtain pre-market approval by the FDA.
SUPPLEMENT REGULATION
FDA must prove that a supplement is unsafe or has been adulterated
before it can be removed from the market
Manufacturers are not required to share with consumers or the FDA any
information on safety or effectiveness of supplements
Dietary supplements are not well regulated, can cause adverse health
effects and may result in a positive test for banned substances
DID YOU KNOW…
Supplementation
works best when one
has a healthy,
established diet.
COLLAGEN
Most abundant protein in body
Holds it all together
Body produces it
Vit C, Zn, Cu
Amino acids (glycine, proline, lysine)
Supplement → animal bones, skin, CT
Naturally → bone broth
COLLAGEN PEPTIDES
CLAIMS: weight loss, performance, gut health, sleep
No research
RESEARCH: May improve skin and joint health
Skin (topical)
Improve symptoms osteoarthritis, rheumatoid arthritis
COLLAGEN – NAY > YAY
Low Quality (not complete protein)
$43/14 SERVINGS ($3.30/serving)
Quality* protein powder $2/serving
*whey protein (complete)
ADDITIONAL PROTEIN SOURCE
Eat foods that boost collage production
Vitamin E & C
Zinc & Copper
Omega 3’s
Quality protein (amino acids)
PROTEIN POWDER
NOT ALL PROTEIN ISCREATED EQUAL
PROTEIN POWDER
WHEY = MOST POPULAR
Byproducts cheese-making
Liquid → Whey
Curds → Casein, cottage cheese, ricotta
Complete protein
ALL ESSENTIAL AMINO ACIDS
Excellent source BCAAs
Leucine key muscle building
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Digestion time
Whey (fast) – Post Workout
Casein (slow) – Bedtime, weight gain
Lactose
Whey Isolate
90-99% protein, 1-10% lactose
Whey typically mixes & tastes better
WHEY vs CASEIN
PROTEIN - LABELING
PROTEIN, SUGAR & CALORIES NOT ENOUGH INFO!
Sugar substitutes (bloating, gas, diarrhea)
Avoid pre-exercise
Artificial flavors (look for real vanilla, chocolate)
HFCS & fructose
Carrageenan (GI distress, inflammation)
Mono and diglycerides (potentially hidden trans fats)
3RD PARTY TESTING =
QUALITY & PURITY
PROTEIN POWDER
RED FLAGS
Propriety blend
Hiding true quantity?
Leucine - key muscle synthesis
Not listed
10-11% protein
Cheaper than average
“STEAL” = SCAM
PROTEIN UTLIZATION
Post Workout + Carbs
Restore muscle glycogen stores
Enhance muscle protein synthesis
Smoothie
Oatmeal
Yogurt
Supplemental
1x/day
Protein shakes ≠ diet
Food first
FOOD FIRST
MORE PROTEIN ≠ MORE “GAINZ”
Can only store so much at once
Protein stores continuously replenished
PROTEIN @ EACH FUELING OPPORTUNITY
MEALS
SNACKS
POST WORKOUT
WHEY PROTEIN – YAY > NAY
PLANT-BASED PROTEIN
Plant protein (except soy) → lacks 1+ EAA
Blends = adequate EAAs/BCAAs
Ø necessary at each meal
Key = allo EAAs in throughout the day
PLANT-BASED PROTEIN POWDER - YAY
A well planned,
balanced plant-based
diet can meet protein &
nutrient needs if
consuming a variety of
plant foods and
meeting caloric needs
throughout the day.
MCT OIL
Medium Chain Triglyceride
Triglyceride = Fat
Burned for energy or stored as body fat
MCT = SHORT
More rapidly broken down & absorbed
Less likely to be stored as fat
SOURCES
MCT oil: 100%
(odorless, tasteless)
Coconut oil: > 60%
Palm kernel oil: > 50%
Grass-Fed Dairy : 10–12%
MCT Oil – Benefits?
Weight loss potential
Less calories (10% )
Increased fullness (> leptin)
Less fat storage
Keto diet approved
1-2 lbs more lost 3-12 weeks
NOT SIGINIFICANT
MCT Oil – NAY > YAY
$$$
Cook with quality coconut oil →
Potential health benefits
+ RESEARCH NEEDED (cholesterol, BG…)
Weak evidence exercise performance
Unclear dosage for benefits
15-45g per day
↑ 1 tsp avoid N, V, D
TURMERIC
#1 selling herbal 2017
Curry
Curcumin = main active ingredient
Extracted → SUPP
Powerful anti-inflammatory & antioxidant
TURMERIC/CURCUMIN
RESEARCH
Anti-inflammatory
Overweight, stress, lack of sleep, smoking
Matches effectiveness of some anti-INF drugs
Reduces arthritis symptoms
Rheumatoid, osteoarthritis
Antioxidant effects
Accelerates wound healing
↑ collagen production (Vit E, C)
Reduces cholesterol levels
TURMERIC/CURCUMIN - YAY
GUIDELINES - SUPPLEMENT
1,300 mg of turmeric
95% curcumin
10mg BioPerine (black pepper extract)
↑ abs 2000%
GUIDELINES – SPICE
½-1½ tsp/d turmeric
Whole spice ↑ bioavailability compounds
Soup, veggies, smoothies…
CELERY JUICE
RESEARCH:
Ø in humans
Antioxidant ↓ INF
Also in raw celery
Also in other fruits & veggies (onions, grapefruit)
CLAIM:
Strongly alkaline → balances pH
Most veggies = alkaline!!!!
CELERY JUICE - NAY
MAGICAL JUICE
Source of vitamins, minerals, antioxidants
Fruits & veggies in general
Taste
Time
Cost
PRE/PROBIOTICS
PRE vs PRO
PRE = food (fiber) for bacteria
Pro = live, beneficial bacteria
YOUR DIET BIGGEST
INFLUENCE GUT BACTERIA
GUT BACTERIA plays huge
role in immune function
Stress, antibiotics
Negative impact gut bacteria
PRE = FIBER
Legumes, beans and peas
Oats
Bananas
Berries
Asparagus
KIWI
Garlic
Leeks
Onions
PRO – TUMMY BUDDIES
Yogurt – LIVE
Not all yogurt contains LIVE probiotics
Pasteurization kills both harmful & good bacteria
Sauerkraut
Kimchi
Tempeh
Kombucha
Kefir
Miso
TUMMY BADDIES
Hydrogenates oils
Fried foods
Added sugar
Refined carbs
Artificial sweeteners – bloating & gas
Sugar alcohols – bloating & gas
Alcohol
Antibiotics
Processed meat
PROBIOTIC SUPPLEMENTS – NAY > YAY
Eating a healthy balanced diet that is high in
dietary fiber (prebiotics) is the best way to
promote a healthy gut microbiome
PRE > PRO
Eat more fiber-rich foods!
At least 5 billion CFUs
Refrigerated Ø more effective
Strain → Situation
CALCIUM
CRUCIAL bone health, reducing fractures & osteoporosis
1,000mg/day (19-50)
≤ 500mg doses
RESEARCH - SUPPLEMENT
Little to no benefit
Absorption poor
Harmful > helpful
CALCIUM (supplement) – NAY
WANT STRONG BONES?
Dietary Calcium
500mg doses
Weight-bearing exercise
Vitamin D3
CALCIUM - F☺☺DS
MILK
1 cup 30%
YOGURT
1 cup = 30-45%
Regular > Greek
CHEESE
Harder > softer
Parmesan (1 oz 33%)
WHEY PROTEIN
1 scoop 20%
DARK LEAFY GREENS
Collards (1 cup cooked 25%)
SPINACH
SEAFOOD
Canned sardines (3.75oz 35%)
Canned salmon (3oz 21%)
FORTIFIED FOODS
Milk (30%), OJ (50%), CEREAL (100%)
100% = > 500mg dose
NUTS & SEEDS
Almonds (1 oz 8%)
Poppy, sesame, chia
VITAMIN D
42% deficient
73% athletes
SOURCES LIMITED
↑ Ca absorption
Bone health
Osteoporosis
D3 vs D2
D3 more effective
D2 most fortified foods
VITAMIN D3 - YAY
SUN
Cod liver oil (1Tb 1300 IU)
Fatty fish (3 oz 450 IU)
Fortified Milk/OJ
Pastured eggs
400-800 IU RDI
Optimal: 1,000-4,000 IU/d
CAFFEINE
Poor diet → reliance
CLAIMS:
Low-Mod amounts → boost energy,
alertness, athletic performance, mood,
cognition
1-3mg/kg (200 mg)
RESEARCH – SAFETY:
400mg healthy adults
ACUTE TOXICITY 1g
100 mg teens
Pregnant (UL 200mg), GERD, ~ BP, fracture risk
CAFFEINE – YAY > NAY
Ø compensation poor diet
6 hours before bed
30-60 mins pre-exercise
Alternate caffeine with WATER
Water ↑ energy
GREEN TEA
ESPRESSO
MATCHA
EARL GREY TEA
BLACK COFFEE
UNSWEETENED TEA
GUARANA BERRIES
YERBA MATE
COFFEE – YAY (the less added sugar the better)
2% / Whole milk Cappuccino
Fat ↑ satietyFat ↑ flavor
UnsweetenedCold/Hot Tea
Cold Brew
Iced Café Latte
London FogLess sugar
COFFEE – NAY
Frappuccino (> 400 cals, 68g sugar)
Tea lattes
Iced teas with lemonade
Frozen drinks
Smoothies
Juices
BULLETPROOF COFFEE
2 cups coffee + 1-2 Tb butter + 1-2 Tb MCT
440 cals, 52g fat
CLAIMS:
Improve energy, mental clarity, brain function,
fat burning, fat loss
RESEARCH:
Ø foods burn fat
No evidence that fatty concoction improves
the effects of caffeine more than regular
coffee
BULLETPROOF COFFEE - NAY
MAGICAL
All the signs of a fad diet:
crappy research, eliminating whole
food groups, false claims, and
products to sell
Quality MCT creamer →
ENERGY DRINKS
“Beverages that typically contain large amounts of
caffeine, added sugars, and legal stimulants”
Unpredictable
Energy → crash
FDA doesn’t require caffeine content or label
amounts of other ingredients
Comparable caffeine per oz:
Coffee (8oz =100mg)
Monster (92 mg)
Red Bull (83 mg)
****Cans typically 24-32oz
ENERGY DRINKS - NAY
RESEARCH:
Temporary improvement alertness & cognitive function
Potential excessive daytime sleepiness next day
Daily high doses → complete tolerance to its effects
MORE ≠ MORE BENEFITS
~25 g sugar per 8-oz serving
Limit to 1 energy drink/day (if any)
Smaller cans
SPORTS DRINKS
SPORTS DRINKS – WHO?
✓ College athletes*
✓ Elite/Pro athletes*
✓ Weight gain seekers
General Population
Rec athletes
Youth (athletes)
Weight loss seekers
SPORTS DRINKS – WHEN?
✓ Humidity
✓ HIT >60 mins
✓ Moderate-Intense > 90 mins
✓ Super Bowl
Movie theatre
Playing XBOX
Watching sports
Low-moderate intensity training/sport
20-40 oz per hour
SPORTS DRINKS – NAY > YAY
ELECTROLYTES
Na, K, Ca, Mg
Often unnecessary
Training > 3 hours
Training in humidity
FOOD
DID YOU KNOW?
You can replace potassium you might lose
in an hour of HIT by eating a banana?
ELECTROLYTES – YAY (food)
✓ Cottage cheese
✓ Salted nuts/seeds
✓ Eggs & whites
✓ Meat & poultry
➢ Parmesan cheese
➢ Plain yogurt
➢ Almonds
➢ Whey protein
❖ Avocado
❖ Sweet potato
❖ Banana
❖ Coconut water
▪ Avocado
▪ Dark chocolate
▪ Almonds
▪ Pumpkin seeds
RD TAKEAWAY
Regulation poor
3rd party tested (vitamins/minerals→)
Critique Research
Supplement not replacement
Work best with healthy diet
Improve diet first
$$$
PLATE over PILL
Foods are accompanied by many nonessential but beneficial
nutrients, such as hundreds of carotenoids, flavonoids, minerals,
and antioxidants that aren't in most supplements.
FOOD FIRST!
