레이블이 Milk Protein Powder인 게시물을 표시합니다. 모든 게시물 표시
레이블이 Milk Protein Powder인 게시물을 표시합니다. 모든 게시물 표시

2013년 12월 4일 수요일

About 'protein milk'|Kashi With Protein Milk







About 'protein milk'|Kashi With Protein Milk








How               much               whey               should               I               take?

This               question               is               asked               on               bodybuilding               forums               so               often               it               may               be               the               most               popular               supplement               question               of               all.

It               seems               a               very               straight-forward               question               to               most               but               it               is               actually               a               fairly               strange               one.

A               strange               question,               that               is,               but               not               a               surprising               one               since               whey               has               been               increasingly               medicalized               as               a               nutraceutical,               even               beyond               bodybuilding               circles.

The               simple               fact               is,               however,               that               whey               is               simply               protein,               and               protein               is               food.

Asking               how               much               whey               protein               you               should               take               is               like               asking               how               much               Excedrin               to               take.

You               ask               how               much               Excedrin               to               take               because               you               want               to               know               how               much               of               the               medicine               it               takes               to               get               rid               of               a               headache               and               how               much               is               safe.

People               ask               about               whey               protein               for               a               similar               reason.

They               expect               it               to               pump               their               muscles               and               increase               their               performance.

Many               seem               to               think               there               is               actually               some               sort               of               anabolic               effect               beyond               that               of               an               effective               strength               training               or               bodybuilding               program               with               proper               diet               and               protein               intake.

This               is               certainly               not               surprising               given               that               whey               has               been               so               hyped               by               the               bodybuilding               supplement               market.

But               it               goes               even               further.
               Specifically,               milk               by-products               are               big               business.

Whey               has               been               an               absolute               bonanza               in               those               terms.

There               are               never-ending               debates               about               which               is               the               better               of               two               milk               proteins,               casein               or               whey.

Each               of               these               proteins               has               been               the               focus               of               a               great               deal               of               industry               sponsored               research.
               Well,               did               you               know               that               a               company               once               tried               to               develop               fish               protein               into               a               protein               supplement               product?

It's               true,               but               it               didn't               work               out.

It               was               fishy!

Nobody               is               going               to               debate               the               superiority               of               fish               protein               supplements               any               time               soon.

That               is,               they               are               not               going               to               debate               it               until               there               is               money               in               it.

Then               we               will               see               fish               protein               supplements               being               compared               with               casein,               whey               or               just               milk.

The               point               is               that               as               long               as               there               is               commercial               interest               then               people               can               be               fooled               into               debating               the               pros               and               cons               of               anything.

You               can               be               sure               that               nobody               will               ever               debate               the               pros               and               cons               of               supplements               coming               from               poultry               by-products               or               powdered               hog               chitterlings.

Still,               does               all               of               this               really               mean               there               is               a               big               problem               with               whey               protein?
               The               problem               is               that               whey               is               such               a               convenient               way               to               get               protein               for               strength               trainees               and               bodybuilders               that               many               feel               it               is               easily               abused.

Some               feel               that               it               is               not               good               to               get               too               many               "liquid               calories"               and               others               argue               that               whey               is               not               a               complete               protein.

Well,               although               whey               is               very               easily               and               quickly               absorbed,               only               the               liquid               you               mix               it               with               is               liquid               and               the               protein               itself               is               treated               by               the               body               like               any               other               protein,               albeit               a               quickly               absorbed               one.

As               for               being               whole,               whey               is               most               assuredly               a               whole               protein.

Milk,               in               fact,               contains               two               whole               proteins,               casein               and               whey.

Both               of               them               are               great               sources               of               protein               in               their               own               right,               providing               a               full               complement               of               essential               amino               acids.
               Why               Worry               About               Whey?
               Keep               in               mind               that               the               need               to               always               ingest               whole               proteins               or               to               do               what               used               to               be               called               protein               combining               in               every               meal               is               no               longer               considered               important               as               long               as               one               has               a               varied               diet               with               plenty               of               different               protein               sources.

But               with               so               many               athletes,               strength,               and               bodybuilding               trainees               seeming               to               get               the               bulk               of               their               protein               from               protein               shakes,               you               can               see               how               this               would               concern               some               people.
               But               let               us               be               reasonable               and               not               be               swayed               by               how               whey               protein               is               marketed.

Remember               that               when               whey               is               used               in               a               food               as               an               ingredient               it               is               a               food.

Only               when               it               is               placed               in               a               jug               in               powder               form               does               it               become               a               hyped               up               dietary               supplement               or               nutraceutical.

Whey,               regardless               of               how               quickly               it               is               absorbed,               is               a               food               like               any               other               food               and               can               be               treated               as               such.

Would               you               get               all               your               protein               from               steaks?

You               probably               would               not               if               for               no               other               reason               than               steak               is               too               expensive               to               eat               exclusively.

In               general               we               should               get               protein               from               a               variety               of               different               sources.

Whey               can               be               one               of               them.
               When               someone               is               consuming               15               scoops               of               whey               a               day               or               getting               almost               all               of               their               protein               from               whey,               it's               easy               to               understand               why               others               would               question               this.

But               even               then               there               is               no               huge               danger               involved               in               it               except,               perhaps,               a               concomitant               lack               of               dietary               fiber,               which               might               predispose               some               to               diverticulitis,               constipation,               etc.

Nevertheless,               the               kind               of               dietary               habits               that               would               lead               someone               to               consume               such               that               much               whey               tend               to               come               with               a               general               lack               of               variety               and               unhealthful               habits               in               general.

It's               not               the               whey,               it's               what               the               whey               further               represents.
               Yet,               whey               is               viewed               almost               as               a               drug               by               much               of               the               general               public.

There               are               stories               of               people               being               told               not               to               "take"               more               than               a               tablespoon               of               whey               a               day!

This               is               how               far               the               misconception               can               go.

Much               like               creatine,               whey               has               been               lumped               in               with               anabolic               steroids               in               the               mind               of               many               a               consumer.
               Nutrition               Information               Versus               Alternative               Medicine
               The               problem               with               whey               is               part               of               a               bigger               problem               in               what               passes               as               nutrition               information               today.

That               is,               most               information               claiming               to               be               nutrition               information               is               NOT               about               nutrition               but               about               complementary               and               alternative               medicine.

This,               typically,               is               information               concerning               the               "healing               powers"               of               certain               nutrients               or               food.

It               must               be               understood               that               good               nutrition's               ability               to               keep               us               healthy               through               it's               biological               actions               in               the               body               is               not               the               same               as               nutrition's               ability               to               cure               or               treat               disease.

That               is               CAM,               not               nutrition.
               Pre               and               Post               Workout               Nutrition               and               the               Window               of               Opportunity
               Many,               of               course,               have               not               let               go               of               the               over-hyped               and               over-engineered               pre               and               post-workout               nutrition               concepts.

The               "window               of               opportunity"               still               gets               a               lot               of               discussion               and               the               recommendation               to               eat               protein               soon               after               a               workout               has               to               do               with               this               so-called               window.

During               a               certain               time               after               a               strenuous               workout,               your               muscles               are               "primed"               to               take               on               nutrients               such               as               amino               acids.

The               idea               is               that               taking               in               protein               soon               after               a               workout               will               result               in               better               and               faster               protein               uptake.

This               will               in               turn               lead               to               faster               recovery               and               more               protein               synthesis               with               less               protein               breakdown.

Those               who               use               the               bodybuilding               lingo               would               say               you'll               be               more               anabolic               and               less               catabolic.

After               resistance               training               protein               synthesis               is               elevated               and               it               is               postulated               that               protein               intake               after               a               workout               will               further               increase               this               protein               synthesis.

The               window               of               opportunity               leads               to               many               different               recommendations               but               the               most               popular               one               is               to               take               in               protein               within               an               hour.

However,               the               window               itself               is               variously               reported               to               be               one               hour,               two               hours,               three               hours,               and               even               four               hours.

Furthermore               sometimes               the               window               is               described               as               occurring               exclusively               after               a               workout               and               sometime               the               entire               period               around               the               workout.

So               you               can               see               that               this               is               not               a               well               defined               area.

There               have               been               lots               of               studies               concerning               protein               intake               before               and               after               workouts               with               mixed               methods,               types               of               protein               (oral               AA               solution,               whey,               AA               and               carb               solution,               etc.).

Some               studies               have               shown               more               benefit               to               pre-workout               protein               than               to               post-workout               so               although               originally               the               emphasis               was               on               the               benefits               of               post-workout               protein               intake               the               debate               shifted               to               which               is               better,               pre               or               post.

Even               though               so               far               it               seems               that               there               is               a               greater               benefit               to               protein               intake               pre-workout               in               the               real               world               it               is               unimportant               unless               you               are               somehow               unable               to               do               both.
               These               studies               all               have               some               severe               limits.

The               most               oft-cited               one               is               that               they               are               mostly               done               of               FASTED               subjects.

Net               protein               balance               is               influenced               by               food               intake               throughout               the               day,               of               course.

And               if               you               work               out               after               starving               yourself               then               of               course               the               pre-workout               nutrients               are               going               to               be               more               important.
               Eating               protein               from               whole               food               immediately               before               a               workout               would               result               in               some               of               the               food               still               being               in               your               stomach               and               having               a               bunch               of               food               in               your               stomach               is               not               conducive               to               a               good               workout.

However,               it               is               quite               possible               to               ingest               protein               immediately               pre-workout               if               you               use               a               whey               protein               shake.

This               is               one               of               the               major               advantages               of               whey.

Pre-workout,               however,               does               not               necessarily               mean               half               a               minute               before               you               begin               working               out,               however.

Ideally,               whey               should               be               consumed               around               15               to               20               minutes               before               the               workout               begins.
               The               way               people               do               this               is               by               ingesting               either               a               dilute               whey               solution               or               an               free               amino-acid               solution.

Most               people               opt               for               whey               as               it               is               more               cost               effective               although               many               people               will               tell               you               that               free               amino               acids               are               better.

In               reality               there               is               no               reason               to               spend               extra               money               on               an               amino               acid               powder               and               it               is               not               true               that               free               amino               acids               are               always               absorbed               faster               and               more               completely               than               whole               proteins.

In               fact,               peptides,               which               is               what               whole               proteins               are               broken               down               to,               have               more               absorption               sites               than               free               amino               acids               and               when               free               amino               acids               are               used               competition               for               uptake               occurs               which               limits               the               absorption               of               some               of               the               aminos.
               As               long               as               your               whey               shake               is               dilute               enough               then               you               should               have               no               problem               drinking               it,               waiting               around               15               to               20               minutes,               and               having               a               good               workout.

For               post               workout               any               protein               should               be               fine,               including               whey,               unless               you               will               not               be               able               to               eat               again               for               a               long               time.

Then,               theoretically,               some               other               would               be               better               as               it               would               absorb               more               slowly.

Although               you               may               have               heard               about               the               difference               between               fast               and               slow               proteins,               remember               that               all               protein               sources               absorb               slowly               compared               to               whey.
               For               the               casual               exerciser               with               a               balanced,               healthy               diet               and               adequate               protein               intake               there               is               no               reason               to               worry               about               pre               and               post               workout               nutrient               timing.

But               for               those               wishing               to               build               lean               mass               or               to               build               muscular               strength               (or               both               of               course)               it               is               worth               it               to               consume               protein               before               and               after               workouts.

Still,               the               hype               over               nutrient               timing               has               been               quite               over-done,               with               some               nutrition               experts               practically               building               their               nutrition               careers               over               the               "intricacies"               of               nutrient               timing,               much               of               which               focuses               on               protein.

The               idea               that               success               hinges               on               protein               intake               around               a               workout               is               ridiculous               and               the               overall               diet               is               much               more               important               than               focusing               on               that               one               period               of               time               surrounding               a               workout.


               
               Whey               and               the               Poor               Appetite
               However,               there               is               an               often               overlooked               bodybuilding               and               strength               trainee.

This               trainee               is               very               slim               and               would               be               labelled               an               ecto-morph               and               a               hard-gainer               by               most               bodybuilders.

Usually               male,               he               has               a               very               poor               appetite,               even               when               training               heavily.

Such               trainees               are               usually               told               to               slowly               build               up               intake               by               force-feeding               themselves               and               that               eventually               through               taking               in               more               food               and               the               effects               of               training               their               appetite               will               increase               so               that               they               can               take               in               adequate               nutrition               to               further               their               training               goals.

Although               this               is               true               for               those               with               truly               light               appetites,               any               increase               in               appetite               from               overeating               is               temporary.
               Liquid               calories               that               are               protein-dense,               for               these               trainees,               are               a               very               good               thing.

This               will               help               them               make               up               the               deficit               in               their               diet               and               to               help               keep               their               appetite               up               in               general.

But               when               it               comes               to               whey,               there               can               be               a               glitch.

Whey               can               actually               suppress               appetite.

This               can               be               somewhat               overcame               by               the               addition               of               fat               and               carbohydrates               with               the               whey.

But               it               is               best               to               use               whey               as               a               means               to               take               in               protein               calories               when               one               would               normally               not               be               eating.

For               someone               struggling               to               meet               their               caloric               needs,               the               three               hour               period               around               a               workout               with               no               food               intake               is               not               really               something               they               can               afford.

It               is               not               about               nutrient               timing               but               it               is               simply               about               the               practicality               of               getting               the               food               and               calories               one               needs.
               What               often               happens               is               a               trainee               lets               this               kind               of               hype               about               nutrient               timing               deflect               their               attention               from               really               improving               their               diet               in               general.

And               since               most               of               the               conversation               revolves               around               dietary               supplements,               including               protein               shakes,               amino               acid               solutions,               and               fast               carbohydrate               sources               it's               even               more               attractive               as               so               many               people               would               like               to               believe               that               a               supplement               will               make               up               for               lazy               inattention               to               a               proper               diet.
               The               most               important               criteria               to               consider,               when               it               comes               to               training,               is               that               criteria               which               improves,               directly               or               indirectly,               your               performance.

If               consuming               whey               is               necessary               in               order               to               make               up               for               a               short-fall               in               your               overall               protein               intake               then               do               not               be               afraid               to               use               whey.

But               if               you               think               that               whey               will               magically               result               in               increased               physical               performance,               faster               lean               mass               gain,               and               greater               strength,               you               have               been               mislead.
               One               other               red               herring               that               reared               its               slimy               head               a               few               years               back               in               most               of               the               bodybuilding               forums               coincided               with               widespread               panic               about               "insulin               spikes"               and               the               fear               that               the               amino               acids               from               whey               would               be               delivered               faster               than               can               be               utilized,               thus               resulting               in               glucose               conversion               which               will               be               stored               as               fat.

The               idea               was               that               whey               can               be               associated               with               an               insulin               spike.

And               insulin               spikes               were               associated               with               getting               fat.

So               whey               would               make               you               fat.

Of               course,               the               only               people               worried               about               whey               making               them               fat               were               already               overweight               or               at               least               having               trouble               not               gaining               unwanted               fat.
Despite               all               the               marketing               and               hype,               whey               is               simply               a               protein               source,               albeit               a               very               good               and               convenient               one.

It               is               best               to               view               it               as               such.

Although               it               is               true               that               whey               is               a               great               source               of               fast               protein               for               athletes,               it               is               also               a               source               of               complete               protein               for               everyone               else.

There               is               no               reason               to               view               whey               as               having               magical               properties               other               than               it's               nutritional               role               as               a               food               and               there               is               certainly               no               reason               to               fear               it.





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