I did a research paper on this topic for Senior Seminar. I thought I would share some of it for the Blog.
In all the studies a carbohydrate-protein supplement was found to have a greater return on muscle glycogen resynthesis then the carbohydrate counterpart. In one study by J.L. Ivy, they found:
* CHO- PRO had 48% of glycogen restored(5).
* CHO had 31% of glycogen restored(5).
This was taken with muscle biopsies at 1 and 2 hours post exercise(5).
During recovery from exercise there is an increased sensitivity to insulin on muscle glucose and glycogen resynthesis(1,2,4).
The rationale for adding protein to a carbohydrate supplement has been to increase the effectiveness of the supplement raising the plasma insulin concentration(2,5). By increasing the plasma insulin levels it allows for higher glucose uptake and a higher redistribution of intercellular glucose(2).
There is a brief period of time that is most beneficial to having a protein supplement with a carbohydrate drink, that time being:
* 0-40 minutes following exercise.
Another study states that there is an initial insulin independent phase, following the 30-60 minutes post exercise, where glycogen resynthesis is the highest. After the 60 minutes time period the muscles become insulin dependent causing a slower glycogen resynthesis(3).
Bernardi, J.M., T.B. Price, and P.W. Lemon. Post exercise muscle glycogen recovery enhanced with a carbohydrate- protein supplement. Med. Sci. Sports Exercise. 38:1106-1113, 2006
Bowtwell, J.L., K. Gelly, M.L. Jackman, A. Patel, and M. Simeoni. Effectof different carbohydrate drinks on whole body carbohydrate storage after exhaustive exercise. J Appl Physiol. 88:1569-1536,2000
Hall, G.V., S.M. Shirreffs, and J.A. Calbet. Muscle glycogen resynthesis during recovery from cycle exercise: no effect of additional protein ingestion. J Appl Physiol. 88:1631-1636, 2000
Sunday, December 2, 2007
Soy Milk and Protein and Children
Soy milk is nutritionally close to cow's milk, though most soy milk commercially available today is enriched with added vitamins such as vitamin B12. It naturally has about the same amount of protein (but not the same proteins) as cow milk. Natural soy milk contains little digestible calcium.
Soy milk is a good alternative for children over a year old who don't like or are allergic to cows' milk. Soy milk comes in different flavors, and it's perfectly safe to give those to your child. Soy is also a good source of protein.
Be sure to buy whole soy milk, not the low- or nonfat versions, because fat is important for brain development in children under 2 years old. Also, make sure the milk is fortified with vitamin A, vitamin D, and calcium.
You may want to make sure your child's diet contains other calcium-rich or calcium-fortified foods because soy milk contains phytates, naturally occurring substances found in whole-grain foods, legumes, and nuts that can decrease the absorption of calcium and other minerals. For example, while the label on a container of fortified soy milk may say that an 8-ounce glass contains 200 to 300 mg of calcium, the phytates can prevent your child from absorbing that full amount. Studies have found that the body absorbs only about 75 percent of the calcium from soy milk. Calcium-rich or fortified foods include broccoli, kale, lime-processed tortillas, yogurt, cheese, and calcium-fortified juices, cereals, waffles, and breakfast bars.
Because soy milk is plant-based, it doesn't have any vitamin B12, a vitamin that you get only from animal foods, including cows' milk. Pouring soy milk over a cereal fortified with vitamin B12 is enough to ensure that your child starts the day with the right amount of nutrients.
Many brands of soy milk highlight the fact that they contain isoflavones. Isoflavones are phytoestrogens, estrogen-like hormones found in plants such as whole grains, potatoes, dried beans, and apples that may lower blood cholesterol levels in adults. The phytoestrogens found in soy milk are safe for children and adults.
http://www.kidshealth.org/parent/medical/heart/ida.html
Frank M. Sacks MD, et a. (2006) Soy Protein, Isoflavones, and Cardiovascular Health. An American Heart Association Science Advisory
http://www.thedietchannel.com/Soy-Milk-Healthy-For-Children.htm
Soy milk is a good alternative for children over a year old who don't like or are allergic to cows' milk. Soy milk comes in different flavors, and it's perfectly safe to give those to your child. Soy is also a good source of protein.
Be sure to buy whole soy milk, not the low- or nonfat versions, because fat is important for brain development in children under 2 years old. Also, make sure the milk is fortified with vitamin A, vitamin D, and calcium.
You may want to make sure your child's diet contains other calcium-rich or calcium-fortified foods because soy milk contains phytates, naturally occurring substances found in whole-grain foods, legumes, and nuts that can decrease the absorption of calcium and other minerals. For example, while the label on a container of fortified soy milk may say that an 8-ounce glass contains 200 to 300 mg of calcium, the phytates can prevent your child from absorbing that full amount. Studies have found that the body absorbs only about 75 percent of the calcium from soy milk. Calcium-rich or fortified foods include broccoli, kale, lime-processed tortillas, yogurt, cheese, and calcium-fortified juices, cereals, waffles, and breakfast bars.
Because soy milk is plant-based, it doesn't have any vitamin B12, a vitamin that you get only from animal foods, including cows' milk. Pouring soy milk over a cereal fortified with vitamin B12 is enough to ensure that your child starts the day with the right amount of nutrients.
Many brands of soy milk highlight the fact that they contain isoflavones. Isoflavones are phytoestrogens, estrogen-like hormones found in plants such as whole grains, potatoes, dried beans, and apples that may lower blood cholesterol levels in adults. The phytoestrogens found in soy milk are safe for children and adults.
http://www.kidshealth.org/parent/medical/heart/ida.html
Frank M. Sacks MD, et a. (2006) Soy Protein, Isoflavones, and Cardiovascular Health. An American Heart Association Science Advisory
http://www.thedietchannel.com/Soy-Milk-Healthy-For-Children.htm
Proteins for Breakfast
We have all been told that breakfast is the most important meal of the day, it jump starts your metabolism and gets you feeling full and eating less throughout the day. Yet what is the importance of adding protein to your breakfast. Focus on a blend of protein and carbohydrates at breakfast. Hearty carbohydrates will give that boost of energy to jumpstart your day. A mix of protein will be the staying power to keep your body going strong over the next three to four hours until lunch. A perfect way to get this is to have a healthy bowl of oatmeal and then have that oatmeal with a cup of 2% milk.
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