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Transcript
Make a Plan for Protein Three steps to choosing protein: quality, versatility and timing QUALITY Not all proteins are equal for muscle protein synthesis – quality matters! For example, whey protein is a high-quality, complete protein containing all of the EAA* and high levels of BCAA.** BCAA Content of Foods LeucineIsoleucineValine 1 scoop (36 g) whey protein isolate† 4.7 g 2.1 g 1.9 g 1 scoop (36 g) soy protein isolate 2.4 g 1.5 g 1.5 g 3.5 oz sirloin steak 2.3 g 1.3 g 1.4 g 3.5 oz chicken breast 2.5 g 1.5 g 1.6 g 1 cup low-fat yogurt 1.3 g 0.7 g 1.1 g 1 cup skim milk 0.9 g 0.5 g 0.6 g 1 egg 0.5 g 0.3 g 0.4 g 2 tbsp peanut butter 0.5 g 0.2 g 0.2 g USDA National Nutrient Database for Standard Reference, Release 26 † USDEC Reference Manual for U.S. Whey and Lactose Products VERSATILITY Whey protein can easily be added to a variety of foods and recipes. More whey recipes can be found at www.wheyprotein.nationaldairycouncil.org/recipes. • Stir into hot foods (not • Use as an boiling), such as soups, pasta sauces ingredient in and stews immediately baked goods after cooking • Include in savory or sweet dips • Stir into hot cereal or creamy sauces TIMING Add high-quality protein, such as whey protein, to meals and snacks to boost protein intake. Some experts suggest 20-35 g at each meal to help maintain muscle. Here are a few ideas: Snack Carrots and whole wheat pretzels, reduced fat ranch dressing + 2 tbsp whey protein powder • Add to peanut or other nut butters Include protein after exercise to help with muscle recovery! Dinner Whole wheat pasta, marinara sauce + 3 tbsp whey protein powder, spinach salad with Italian dressing Breakfast Berry Smoothie: Nonfat Greek yogurt, frozen berries, banana, ice + 3 tbsp vanilla whey protein powder Lunch Tomato soup + 2 tbsp whey protein powder, whole wheat toast with low-fat cheese, apple * Essential amino acids ** Branched chain amino acids © 2014 National Dairy Council For more information and recipes, visit us at www.wheyprotein.nationaldairycouncil.org. Refer to your registered dietitian or healthcare provider for specific meal and calorie recommendations.
