Please do not distribute without written consent of Dr. Cindy M. Howard Cindy M. Howard, DC, DABCI, DACBN, FIAMA, FICC March 1, 2019 The Good, The Bad and The Why A Look at Protein Bars, Powders and Gels Professional Football Chiropractic Society Please do not distribute or copy without permission
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Professional Football Chiropractic Society · 2020. 5. 23. · Please do not distribute without written consent of Dr. Cindy M. Howard Cindy M. Howard, DC, DABCI, DACBN, FIAMA, FICC
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Please do not distribute without written consent of Dr. Cindy M. Howard
Cindy M. Howard, DC, DABCI, DACBN, FIAMA, FICC
March 1, 2019
The Good, The Bad and The Why A Look at Protein Bars, Powders and Gels
Professional Football Chiropractic Society
Please do not distribute or copy without permission
Dr. Cindy M. Howard [email protected] 708-646-6561 ! Board Certified Chiropractic Internist and Nutritionist ! Fellowship International Academy of Medical Acupuncture ! Fellowship International College of Chiropractors ! Owner Innovative Health & Wellness Center ! DC Consulting, Owner ! Director of Functional Medicine Aligned Modern Health, Chicago, Illinois ! Director of Functional Nutrition for Neurosport Elite, Davie, Florida ! Illinois Delegate American Chiropractic Association ! ACA Committee member: Professional Development, Guidelines and Membership ! Past President of the Council on Diagnosis and Internal Disorders ! Medical Advisory Board Integrative Therapeutics ! Medical Advisory Board Functional Medicine University ! Executive Board member for The ACA College of Pharmacognosy & Toxicology ! Post graduate instructor for DABCI diplomate ! Executive Board Member Doc:s ! Board Member Before the Hit ! Team Chiropractic Physician for Dreamz Elite Cheer ! Board member Frankfort Falcons Youth Football Association ! Mom of 3 absolutely amazing kids
Objectives• Identify adverse ingredients in protein powders, bars and gels
• Understand why a product is beneficial or not
• What to look for so you can recommend a good product
Dietary Supplements
Product taken orally that contains a dietary ingredient “intended to supplement the diet”.
Available in capsules, tablets, liquids, soft gels, powders and bars
3 categories of supplements Supporting muscle mass growth
Supporting weight loss and fat burning Enhance performance and endurance
Most effective to support muscle mass growth: protein powders and drinks with more carbs than proteins (70-90%) (10-30%)
contain creatine essential amino acids
branched chain amino acids
Optimal intake is in the morning up to 30 minutes post exercise
3-6g of EAA and 5-10 g BCAA prior to and/or following exercise stimulates protein synthesis
Benefits of Protein supplementation
ISSN Position Statement related to intake of protein
• Exercise (resistance) and protein ingestion stimulate the building of muscle, synergistic when protein precedes or follows exercise
• 1.4-2.0 g/kg to build and maintain muscle mass
• Resistance-trained subjects on low calorie diets may need 2.3-3.1 g/kg/day
• Optimal protein per serving is .25g/kg or 20-40g.
• Acute protein dose should contain 700-3000 mg of leucine and balanced EAA
• Distribute proteins every 3-4 hours
• Optimal time to ingest is to individual tolerance
• Powder is practical to ensure intake while minimizing caloric intake
ISSN Position Statement related to intake of protein
Too much protein?
Over 35% of daily calories can cause nausea, cramps, fatigue, headaches and bloating
If kidneys have to work harder…increases calcium excretion leading to bone loss
Dehydration is potential risk factor
3 common forms of protein powders
• Protein concentrates: extract a protein from a whole food using heat and acid or enzymes ( supply 60-80% protein rest is fat and carbs
• Protein Isolates: filtering removes more fat and carbs ( contain 90-95% protein)
• Protein hydrolysates: further heating breaking the bond between amino acids ( absorbed more quickly)
• Raise insulin levels more than other forms
Comes from the watery part of milk Contains lactose
Isolate version contains less lactose Digests quickly Rich in BCAA
Builds and maintains muscle mass Helps with recovery from heavy
exercise Increases strength Reduces appetite
Negatives to Whey
Allergic reactions for those sensitive to milk, including goat’s milk and sheep’s milk May Cause:
Abnormal heart rhythms Changes in cholesterol levels
Headache Increased risk for DM
Increased fracture or osteoporosis Kidney dysfunction
Liver damage Acid reflux, bloating, constipation, cramps, gas
Lower blood sugar levels Increase risk of bleeding
Interferes with drugs using cytochrome P450 enzyme system Low blood pressure
Canola oil linked to worsened memory and learning ability in Alzheimer's Date: December 7, 2017Source: Temple University Health SystemSummary: Canola oil is one of the most widely consumed vegetable oils, yet little is known about its health effects. Now, a study links canola oil consumption in the diet with worsened memory, worsened learning ability and weight gain in mice which model Alzheimer's disease. It's the first study to suggest that canola oil is more harmful than healthful for the brain.
Harmful for the brain Affects memory and learning ability
Contributes to weight gain
Causes obesity Contains contaminate including mercury not regulated
Marker of poor quality, nutrient poor food like substances
Related to cancers, fatty liver, hypercholesterolemia, Diabetes, HBP, leaky gut and heart disease
Leaves you craving more due to rise in leptin and insulin
Glyphosate increases risk of cancer and high rates of birth defects
Chemicals/toxins
• 130+ toxins
• lead, arsenic, cadmium, mercury
• Bisphenol-A
• Pesticides
Consumer Reports tested 15 protein drinks for heavy metals and 3 had potentially harmful amounts.
ConsumerLab says nearly 1/3 of 24 protein supplements filled their quality assurance test. Two had potentially risky amounts of lead. Others had more cholesterol or sodium
Can find raw ingredients and organic Alternative to higher calorie snacks Pre packages with nutritional info
Could be a meal substitute Many have a good source of fiber
Most are loaded with sugar Not as healthy as whole food
May be too low in protein May be very high in fat contributing to weight gain
Contain artificial sweeteners, preservatives Contain GMO soy, casein or milk
Most nut bars have been heated and aren’t raw Must have them on hand since most convenient stores have junk
Issues with bars and quality
Steve Hertzler, PhD, RD Ohio State University
Ironman PR Bar increase blood sugar levels that remained steady = might enhance endurance performance
40%carb, 30% fat, 30% protein “Consuming a little bit of carb every so often increases endurance”
PowerBar produced a quick increase in blood sugar with rapid decline = similar to a Snickers bar
“Anything that provides calories will give you some energy “ “Bananas give energy, Energy bars give energy, Twinkies give energy,
because they all provide calories” Nancy Clark, MS, RD
What to look for
•Real whole food ingredients
•Natural, unrefined sugars
•Quality protein
•Quality fat sources
What to avoid
Cellulose and Xantham gum
• Insoluble fiber
• Not digestable
•May cause GI distress
• Reacts for those with severe allergies
Corn Syrup Solids
• Dried and solidified corn Syrup
• Corn syrup (100% glucose) is dehydrated until it is 10% water
• Metabolized by the body in a way that may contribute to obesity, diabetes and liver disease
Maltodextrin• White powder, tasteless and dissolves in water
• Improves texture, flavor and shelf life
• Made from corn ( usually GM) , potato, wheat, tapioca or rice
• hydrolysis used to break starch into smaller molecules of sugar
• Increases risk of hypercholesterolemia, weight gain and DM type 2 and insulin resistance, flatulence, bloating
• Higher glycemic index than table sugar
• Increases the activity of E. Coli….IBD and Crohn’s
• Helps salmonella survive
• But it is cheap and a rapid source of energy
Soy Lecithin• Derived from sunflower kernels, rapeseed, mild, soy and egg yolks
• Soybean oil is extracted using hexane and is then gummed to separate lecithin from the oil. It is then dried and sometimes bleached with hydrogen peroxide.
• Pesticides can remain in the oil
• Protein content varies so hard to know if it will cause an allergic reaction
• Probably GMO so if Organic…OK
• Used as an emulsifier
• Diarrhea, nausea, abdominal pain, bloating
• Usually indicate a lower quality food
• Can come from anything inedible
• Side effects: dizziness, nausea, mental confusion, seizures, depression, DNA damage, allergies, fatigue, anxiety, high blood pressure, kidney disfunction
• Natural flavors might not be much better
Artificial Flavors
Red Dye #40• Comes from petroleum or coal
• Banned in 1990 but can be used until supplies run out
• Australia and Europe
• Correlated to thyroid cancer and chromosomal damage in lab animals
ConsumerLab.com announced the findings of its independent laboratory tests of 30 nutrition bars, 18 did not meet the claims of ingredient levels on the label. More than any other misrepresentation, about one-half of the nutrition bars exceeded the carbohydrate levels stated on the wrapper (one bar promoted as a low-carbohydrate diet product claimed it had just 2 grams of carbohydrates, but testing showed it actually contained 22 grams).
Things to watch for
Less than 5 grams of fat 3-5 grams of fiber
Watch calories meal replacement should have 15 grams of protein or more
and fiber Limit to no more than 1 bar a day
Gels
Why Use a Gel?• To replenish carbohydrate stores that get depleted with running
• But…the glycogen from gels don’t always get to working muscles
• So….. carbohydrate is stored in muscle and blood
• Gels may wake you up because our brain runs on glucose stored in blood
• Glycogen has to be digested first through the intestinal wall and then absorbed by muscles and takes time
• Not efficient as a simple replacement so timing and frequency are important
• As muscles absorb more brain gets less leading to a hazy feeling especially if you didn’t eat enough ahead of time.
When should you take them?
• Can feel effects in 3-15 minutes
• Timing depends on absorption rate
• When running hard body diverts blood away from digestion leading to shut down or slow digestion
• Taking a gel early prevents duress and you can process sugar faster with out GI issues.
• 45-60 minutes before running
How often should you take gels?
• 60 minutes between gels if you take more than 1
• Not often because it is a simple sugar and is first absorbed as glucose
• Training your digestive system to “need” less so the body learns to keep it running to digest more easily if you fuel regularly at proper intervals
• Always take with water for better absorption
• Do not take with sports drink….too much sugar at once
DURATION AND INTENSITY OF EXERCISE CARBOHYDRATE NEEDED
less than 45 minutes none
1 - 2.5 hrs 30 - 60 grams per hr
more than 2.5 hrs, low-to-moderate intensity 30 grams per hr
more than 2.5 hrs, moderate-to-high intensity 60 - 90 grams per hr
• Quick energy and electrolytes • Natural fruit flavors and colors • no artificial coloring, no HFCS • no artificial sweeteners • no caffeine, dairy-free, gluten-free • soy-free, and vegan
Quick entry and electrolytes Natural fruit flavor
• All natural ingredients (3)- Fruit Puree. Chia Seeds. Brown Rice Syrup
• Vegan and gluten-free • 21g of carbs • Some flavors contain caffeine
• *Also have Huma Plus (with electrolytes)
GELS
•Vegan, organic, gluten-free, paleo, •No artificial ingredients •5 main ingredients: •raw cacao, raw almond butter •raw coconut palm nectar, blackstrap molasses •Pink Himalayan salt
•Gluten-free, USDA organic •Organic honey, tapioca syrup •fruit juice concentrates •100% RDA Vitamin C •24g of carbs
Kreider RB, Wilborn CD, Taylor L, Campbell B, Almanda AL, Collins R. et al. ISSN exercise & sport nutrition review: research & recommendations. J Internat Soc Sports Nutr. 2010;7:7–49.
Koopman R, Pennemans DLE, Jeukendrup AE, et al. Combined ingestion of protein and carbohydrate improves protein balance during ultra-endurance exercise. Am J Physiol Endo Metab 2004;287:E712-E720. Abstract
Petroczi A, Naughton DP, Mazanov J, Holloway A, Bingham J. Performance enhancement with supplements: incongruence between rationale and practice. J Internat Soc Sports Nutr. 2007;4:19–26.
Phillips SM. Protein requirements and supplementation in strength sports. Nutrition. 2004;20:689–95.
Manninen AH. Protein hydrolysates in sports nutrition. Nutr Metab. 2009;6:38–42.