Is Hydrolyzed Protein Better Than Whey?

Out of all the nutrients we feed our bodies, protein may be the most desired for people who exercise. We all constantly hear about protein: how much, how often, which kind. While you may know about whey protein, what you may not know about is hydrolyzed protein, which is created by hydrolyzing, or pre-digesting, intact [...]

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Out of all the nutrients we feed our bodies, protein may be the most desired for people who exercise. We all constantly hear about protein: how much, how often, which kind.

While you may know about whey protein, what you may not know about is hydrolyzed protein, which is created by hydrolyzing, or pre-digesting, intact proteins into a mixture of amino acids and smaller proteins.

Some supplement manufacturers’ claim that the “pre-digestion” enhances bioavailability, thereby increasing muscle protein synthesis. Because of their supposed power, hydrolyzed protein can cost as much as 30% to 200% more than their conventional counterparts.

But is hydrolyzed protein worth the extra money? The research gives a definitive answer of “No”.

How Fast Is Whey Protein Digested?

Whey is a “fast” protein, meaning it is digested quickly and absorbed, and its amino acids are rapidly delivered to the bloodstream and thus muscles. This has been demonstrated time and time again, most recently, by Burd and colleagues:¹

Basically, what this study found is that the essential amino acids are higher when a person ingests whey (“fast” protein) as opposed to casein (“slow” protein). This higher concentration of essential acids is associated with higher muscle protein synthesis both at rest (“FED”) and after exercise (“EX-FED”).

This is one reason why ingesting protein before exercise may be superior to after; the spike in amino acids will occur exactly when blood flow to the exercising muscles is maximal, thereby directing the building blocks to where they are most needed.

Is Hydrolyzed Protein Digested Faster Than Whey?

Protein response is not due to bioavailability alone, which is important in terms of whether you should take hydrolyzed protein. While Koopman and colleagues² show that the amino acid level is much higher with “fast” protein, the difference between “pre-digested” (hydrolyzed) protein and intact protein was negligible.

Thus, simply being a “fast” protein is not good enough. When comparing hydrolyzed whey and casein, Tang and colleagues³ show something very important about the difference between hydrolyzed whey and casein:

Compare that to the difference observed by Pennings and colleagues:⁴

What these studies show is that non-hydrolyzed whey is approximately twice as good as casein. This is the same difference between hydrolyzed whey and casein. So, the “pre-digested” whey is no better than intact whey.

Are Hydrolyzed Proteins Superior To Intact Proteins?

The answer we’ve found in these studies is “No”. Koopman and Pennings show that hydrolyzing casein makes it a “fast” protein, but this doesn’t increase its ability to stimulate protein synthesis. The studies from Tang and Pennings show that whey is twice as good as casein regardless of whether or not it is hydrolyzed.

Is there just something magical about whey? Collectively, these data say “yes.” In other words, whey is better than both intact casein, a “slow” protein, and hydrolyzed casein, a “fast” protein.

Intact whey is already a “fast” protein, so how much faster could hydrolyzing make it? Not much. Should you spend more money on “pre-digested” protein? Our conclusion is that in terms of hydrolyzed protein: don’t believe the hype – whey has not been dethroned.

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Goodbye, SHAPE!

Over the past few years, I’ve posted numerous blogs here, including my take on new studies, nutrition trends and food products, meal ideas, recipes, and the tips and tricks I’ve learned throughout my years counseling clients. I have loved every minute of it, and it’s been an honor to be part of the SHAPE family and the Shape.com community. But today will be my last post.

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NBC's Biggest Loser Unveils Gift Idea

The premier of NBC's Biggest Loser is just around the corner.  The popular weight loss show will return with Season 14 on Sunday, January 6^th, and this year, the contestants will have a new tool: the BodyMedia Fit band.  This weight loss tool will help monitor contestants' progress and might be the perfect weight loss gift for you as well.

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Let Nature Put The Bounce Back Into Your Sagging Skin

Let Nature Put The Bounce Back Into Your Sagging Skin
Sagging facial skin is an almost unavoidable side effect of aging, but it's one many women would do anything to repair. So much so that a host of different products has sprung up that promise smoother, sleeker, more youthful looks. Unfortunately, the majority of those products fall far short of the mark but there is some hope.
Source: EzineArticles.com

Scientists Warn Grapefruit Could Harm Patients Taking Prescription Drugs

Scientists Warn Grapefruit Could Harm Patients Taking Prescription Drugs

Grapefruit poses a potentially lethal health risk to increasing numbers of patients taking prescription drugs, experts have warned.

The fruit contains chemicals that can interact with certain drugs, making them more potent.

Adverse effects can include acute kidney failure, respiratory failure, internal bleeding and sudden death.

While it is well known that some patients should avoid grapefruit, or grapefruit juice, the list of drugs involved has risen sharply in recent years.

Between 2008 and 2012 the number of medications with the potential to cause serious harm by interacting with grapefruit increased from 17 to 43, said scientists writing in the Canadian Medical Association Journal.

Each year, more than six of these drugs on average were being made available to patients.

Dr David Bailey, from Lawson Health Research Institute in London, Ontario, and colleagues described the trend as "disturbing".

They wrote: "Unless healthcare professionals are aware of the possibility that the adverse event they are seeing might have an origin in the recent addition of grapefruit to the patient's diet, it is very unlikely that they will investigate it.

"In addition, the patient may not volunteer this information. Thus, we contend that there remains a lack of knowledge about this interaction in the general healthcare community."

More than 85 drugs in total can interact with grapefruit, and of these 43 can have serious side effects, said the researchers.

Other citrus fruits such as Seville oranges, used to make marmalade, and limes contained the same active ingredients that caused the drug interactions.

The chemicals, called furanocoumarins, act on an enzyme in the gut that normally reduces the potency of medication. This can effectively boost the dose of some drugs many times.

The list of danger medicines includes treatments for anxiety, depression, allergy, HIV infection, seizures, heart rhythm abnormalities and high cholesterol.

A modest single helping of grapefruit can have an effect even if consumed hours before a drug is taken, said the scientists.

Frequent exposure to grapefruit could make matters worse. Combining the cholesterol-lowering drug simvastatin with a 200 millilitre glass of grapefruit juice once a day for three days more than tripled its concentration level.

Older people with a reduced ability to tolerate drug overdoses were at greatest risk.

"The current trend of increasing numbers of newly marketed grapefruit-affected drugs possessing substantial adverse clinical effects necessitates an understanding of this interaction and the application of this knowledge for the safe and effective use of drugs in general practice," the experts concluded.

Source: www.huffingtonpost.co.uk

William Anderson, MA, LMHC: The Dos And Don'ts For Holiday Eating And Weight Loss

William Anderson, MA, LMHC: The Dos And Don'ts For Holiday Eating And Weight Loss

You can lose weight this time of year and still have festive dinners with turkey, dressing, ham, mashed potatoes, gravy, a couple of glasses of wine and even pecan pie and ice cream for dessert. In fact, you can have almost everything you like this holiday season, even chocolate, and still lose weight. I know because I did it, and I've taught thousands of others to do it, too. I lost 140 pounds after 25 years of dieting failure by learning how to eat what I like, even holiday fare, instead of going without, and I've kept it off for almost 30 years. Usually, people either gain a lot of weight this time of year, or they deny themselves what they'd really like. Either way, they're miserable. Instead, the key to permanent weight loss is learning how to eat what you'll want the rest of your life in a way that will maintain a healthy weight. I learned how, and it's become so habitual that it's automatic. You can too. Here are some of the things I learned and practice:

Don't try to diet, discover that you can't stick to it, and then decide, "This is impossible! I might as well forget about my weight problem and just enjoy everything until after the first." Giving yourself permission to binge for a month will create a weight gain that will take all of next year to get rid of. Or it will get worse as the year progresses.

Do pick out six to 10 days that you will go to parties, go out to dinner, have Thanksgiving, Christmas dinner, New Year's Eve and New Year's Day, and plan on having your favorite indulgences those days. Determine to eat like a health nut all the other days. You will be able to, when you have those holidays to indulge in. Don't deny yourself gratification --delay it a bit. You can't have Thanksgiving every day without being overweight, but you can enjoy your favorite holiday fare the rest of your life and stay at your ideal weight. You'll enjoy your favorite dishes even more without the guilt or weight gain, and they will be the best holidays you've ever had.

Do plan, every morning, what you'll have that day and be prepared to fend off all the food ambushes as you run the gauntlet of gluttons every day. Visualize yourself looking and feeling thinner at the holiday gatherings and fending off the food offers all the other days. Plan and practice what you'll do and say.

Don't leave it up to the moment you are challenged to decide what to do. Have your answer ready before you face the temptation of a pastry or a big lunch. "No thanks, I'm saving my calories for the parties, so I don't gain weight this year."

Don't try to avoid the "bad foods" at parties and dinners. You'll only feel cheated and want to eat them later, when you're alone. Plan on the kind of things you'll want and find out ahead of time what kind of calories are in those things. If you can, find out what will be served ahead of time. Women usually have a "calorie budget" of 1,800-2,200 a day to maintain an ideal weight, and with a little advance planning, you can fit in just about anything on that.

Do save your day's calories for the parties on your party days, and eat light the rest of the day. If you eat a lot during the day and then eat a lot at the parties, you'll feel awful as well as add to your weight and size. If you plan ahead and have most of your calories at the event, everything will taste better, you'll have a great time, and you'll feel great. And, no guilt! You'll have had just what you loved, enjoyed it, and accomplished your health goal.

Don't beat yourself up and feel guilty if you're not perfect. Eating too much or giving in to an urge is not a capital crime or a mortal sin. It's just a mark of humanity. You can get better at self-control as time goes by if you give yourself a break and keep learning more. Be forgiving of your mistakes and learn from them rather than being harshly critical of them.

Do decide that you care about your health, no matter what, even if your behavior isn't always the best all the time. Never say, "I don't care," even when you slip up. There is a part of you that will believe this if you say it enough. If you make it true, there is no hope. To get well, we need to care.

Don't decide to stay home or punish yourself by wearing clothes that are too tight all season.

Do go out and get a couple of nice outfits that are comfortable and have a wonderful, happy holiday season. You can enjoy this season instead of gaining weight and then make 2013 the year you solve your weight problem for good.

For more by William Anderson, MA, LMHC, click here.

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Source: www.huffingtonpost.com

Swapping Vegan Food Across the Country!

Swapping Vegan Food Across the Country!
A parcel arrived on my doorstep this week...my first delivery from the Vegan Food Swap! I was so excited I barely got it inside before I had it ripped open. It was full of all kinds of goodies I have never tried before! Thanks to Kelly, who blogs at http://threeandahalfvegans.blogspot.ca for the awesome surprise! Here's a pic and a list of what was inside

A parcel arrived on my doorstep this week…my first delivery from the Vegan Food Swap! I was so excited I barely got it inside before I had it ripped open. It was full of all kinds of goodies I have never tried before! Thanks to Kelly, who blogs at http://threeandahalfvegans.blogspot.ca for the awesome surprise! Here’s a pic and a list of what was inside:

1) A bag of Covered Bridge Ketchup Chips – yum!

2) A bag of Hardbite Smokin’ BBQ Chips – which I particularly loved because they are made right here in BC, Canada (my neck of the woods).

3) Bear Trap Herbal Tea – I’m a HUGE tea lover, so I’m eagerly awaiting the boiling kettle to brew up my first pot – but I have to say I’m already impressed with the aroma, just having cracked the bag open.

4) A package of Bana krisp – which are awesome little snacks – I’m gonna have to find me a local supply of those.

5) A package of paper dessert cups – it’s obviously cupcake time.

Thanks again Kelly!

If you’d like more info about the Vegan Food Swap, check out the podcast we did on it a few weeks ago on Vegan Mainstream, and if you are interested in getting involved, check out the links:

US: http://www.theverdantlife.com/p/vegan-food-swap.html

Canada: http://meshell.ca/blog/veganfoodswap/

UK: http://www.tohappyvegans.com/wordpress/uk-vegan-food-swap/

A great way to get exposed to new vegan products – and it was a tonne of fun too!

Source: feedproxy.google.com