01 09 10 Tweet Dietitians Eat Chocolate Too: What's Shakin'?

Tuesday, April 12, 2011

What's Shakin'?

"Stimulate, not annihilate."

As a SCAN (Sports, Cardiovascular, and Wellness Nutrition) Dietitian, I enjoy the perks of a quarterly newsletter.  This Spring 2011 included a piece by Kevin D. Tipton PhD, entitled, 
"Protein Nutrition and Exercise".

Here's a quick summary of the latest in research:

  • Supplemental protein offers no nutritional advantages besides convenience.
  • Fat in dairy products improves protein utilization (i.e. 1-2% milk).
  • Protein can be consumed within 24 hours and still be effective.  No more 30 minute to 1 hour window.  
  • There is a limit to the amount of protein that can be effectively absorbed and repair/grow muscle tissue.  Muscle growth responded to upwards of 20 g of protein, however, no changes were noted between 20-40 g. Any excess protein is just converted and stored as energy.
I like a little cookie jar humor.