"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.
