WheyRecipeBooklet 2011Update FINAL APPROVED

7/28/2019 WheyRecipeBooklet 2011Update FINAL APPROVED

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Using Whey Protein to Help Fuel Your Active Lifestyle


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The Power o


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Protein is an essential nutrient your body

needs every day. The amino acids that

make up protein are oten reerred to as

the building blocks o lie because they

serve so many important unctions in

the body. Beyond its well-known role in

building and repairing lean muscle, protein

controls many metabolic processes in the

body. Protein also helps repair body cells

and it helps build and maintain bones.

The Power o

How is whey protein made?

Whey is one o two major proteins ound in cowsmilk. Whey protein is produced during the process o

making cheese, which begins when special enzymesare added to milk causing it to separate. The curds areused to make cheese, leaving behind whey protein inthe liquid portion. This liquid whey is then pasteurizedand dried into a powder or various uses.

Michael Saunders, PhD, Associate Professor and Director of the

Human Performance Laboratory, James Madison University

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The Power o

The Power of Protein

Including enough protein, like high-quality

whey protein, in your diet may help you:

Get more out o your exercise routine by speedingthe rebuilding o muscle ater working out.1-5

Improve the quality o your weight loss by helpingmaintain muscle and/or increase body at loss, whenollowing a healthy, reduced-calorie diet.6-11

Experience greater satiety, or a eeling o ullness,which can help curb snacking and over-eating.12,13

In a joint position statement, Nutrition and AthleticPerormance, the American College o Sports Medicine(ACSM), the American Dietetic Association (ADA), and

the Dietitians o Canada (DC) state that physical activity,athletic perormance, and recovery rom exercise areenhanced by optimal nutrition.14 Using the latest scienticresearch, the position statement outlines specic nutritionrecommendations, including daily protein intake, or optimalhealth and exercise perormance. Experts agree that athletesand individuals who exercise regularly may benet romhigher protein intakes beyond the minimum requirements

outlined by the Recommended Dietary Allowance (RDA).14This booklet is designed to help you learn how youcan reach this optimal level o protein in your diet.

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How does whey protein compare toother protein sources, including soy protein?

Whey protein is a high quality, nutritionally completeprotein that is rapidly digested and absorbed. Comparedto many other proteins, on a gram-to-gram basis, whey

protein delivers more branched-chain amino acids,including leucine, which is important or muscular health.

Stuart Phillips, PhD, Professor, McMaster University

You can estimate your recommended daily protein intakeusing your body weight. Most people need at least0.4 grams o protein or every pound o body weightto meet basic protein requirements.15 I you regularlyengage in endurance exercise or strength training,you may benet rom up to twice this amount.14

Emerging research shows older Americans may beable to reduce the age-related decline o musclemass by engaging in resistance training andconsuming higher than the RDA or protein.16, 17

How Much Protein?

Many oods contain protein, but the amount and qualityo this protein varies. High-quality protein sources includemeat, sh, poultry, eggs, milk, cheese, yogurt, and wheyprotein. These oods supply the complete range o essentialamino acids the body needs to build and maintain muscleand to unction properly. For this reason, protein ound inanimal-based oods is reerred to as complete protein.

Protein ound in most plant oods, including legumes (beansand peas), seeds, nuts, vegetables, and grain products,lacks some o the essential amino acids needed dailyand is thereore considered an incomplete protein.

Choose Protein Wisely

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The Power o

Calculate your recommended daily proteinintake based on your exercise routine:

Weight (lbs) Grams o proteinper day

Recommended gramso protein per pound

x =

I you are: Multiply your body

weight (in pounds) by:

A recreational exerciser18 0.5-0.7 g/lb

An endurance athlete14 0.5-0.8 g/lb

A strength training athlete14 0.5-0.8 g/lb

An athlete restricting calories18 0.8-0.9 g/lb

Should I be concerned about getting too much protein?

The Institute o Medicine recommends that 10 to 35 percent o the total calories

we consume each day should come rom protein.15 Although most peoplemeet minimum protein requirements at the low end o this recommendedrange, many more would benet rom a moderately higher protein intake.Active individuals and older adults in particular should be encouraged to ollowthe MyPyramid recommendations (20-25 percent o calories rom protein)and include a moderate amount o high-quality protein with each meal.

Douglas Paddon-Jones, PhD, Associate Professor, The University of Texas Medical Branch

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Use the ollowing chart to nd out how much protein isrecommended to help you achieve optimal exercise andhealth benets. Calculate your recommended protein intakebased on the type o exercise you do most oten.


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To compare your recommended daily protein intake tothe amount o protein youre currently eating, go towww.nationaldairycouncil.org/wheyprotein and click on thedownloadable worksheet, Assessing Your Daily Protein Intake.

To help ensure that protein in your diet is being

used to repair and build muscle, its important thatyour diet supplies enough calories to give you theenergy needed to uel exercise. I your calories aretoo low, your body may burn protein as a sourceo energy instead o allowing protein to serve itsprimary role as the building blocks or your bodysmuscles, cells, and organs. To get a quick estimate

o your calorie needs, go to www.MyPyramid.gov. Click on MyPyramid Menu Planner andenter your age, gender, weight, height, andactivity level. Youll also get a recommended dailymeal pattern or your calorie needs. Or considerconsulting a registered dietitian (RD) specializingin sports nutrition or a more thorough assessmento your daily calorie and protein needs.

Getting Enough Calories to Meet YourEnergy Needs: An Important Factor inHelping You Achieve Your Fitness Goals

Can I get enough high-quality protein by eatingmore meat, chicken, sh, and dairy oods?

Healthy diets should regularly include high-quality, lower at sourceso protein, including low-at and at-ree dairy oods, lean meats,chicken, sh, and eggs. To nd out how many servings o these oodsyou need each day based on your age, gender, and activity level, check

out www.MyPyramid.gov. Depending on your typical exercise routine,however, you may benet rom additional protein. Eating additionalservings o these oods or consuming whey protein and staying withindaily calorie allotments are both options. Whey protein oers aneasy way to obtain additional protein without adding excess at.

Dan Benardot, PhD, Professor of Nutrition, Professor of

Kinesiology & Health, Georgia State University

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The Power o

Whey protein is a high-quality protein ound naturally in dairyoods. As a complete protein, whey protein provides the aminoacids you need to help maximize the benets o your trainingprogram.1,19-23 Whey protein is one o the best sources o theamino acid, leucine, which is a type o branched-chain aminoacid (BCAA). Most amino acids are rst metabolized in theliver and then the muscle tissue, but BCAAs, like leucine,bypass the liver so they can be metabolized directly bymuscle tissue. These amino acids play a key role in promoting

muscle growth. Research has shown that leucine is uniqueand acts as a nutrient signal to turn-on or initiate proteinsynthesis in muscle. As a result, researchers have suggestedthat individuals who exercise regularly may benet rom dietshigher in leucine to help speed the rebuilding o muscle aterworking out.24,25 One way to do this is to include protein thatis high in leucine, such as whey protein, in your daily diet.

Why Whey Protein?

What is hydrolyzed whey protein?

When whey protein is hydrolyzed, the protein chains are

broken down into smaller chains o amino acids called"peptides." Hydrolyzed whey protein is still a high-qualityprotein. It is most commonly used in inant ormulas,medical protein supplements, and some sports drinks.

Nancy Rodriguez, PhD, RD, CSSD, FACSM, Professor,

Nutritional Sciences, University of Connecticut

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What is the dierence between whey proteinconcentrate and whey protein isolate?

Both types o whey protein are manuactured by drying pasteurized liquidwhey. The main dierence is that whey protein isolate contains a higherconcentration o protein per gram because other ingredients, including lactose,at, and some vitamins and minerals, are removed. Both oer health benets

and are used in various oods and powders that provide whey protein.

David Baer, PhD, Research Physiologist, USDA, ARS Beltsville Human Nutrition Research Center

Whey protein can be ound in powders, drink mixes, energybars, yogurt, and other oods. To nd out i a product contains

whey protein, check the ingredient list. Products with wheyprotein as a primary source o protein will list "whey proteinisolate," "whey protein concentrate," or "hydrolyzed wheyprotein" near the beginning o the ingredient list. However, whenreerring to the Nutrition Facts panel on the label, the gramso protein will include all protein sources, not only whey.

Research shows that paying attention to when and how much

whey protein you consume can enhance your exercise results.Eating high-quality protein, like whey protein, close to yourworkout, either beore or ater you exercise, may provideoptimal benets.4, 26,27 As little as 10 grams o whey proteinin a carbohydrate beverage consumed ater exercise hasbeen shown to stimulate the rebuilding o muscle.19 Wheyprotein is easy to digest and provides rapid nourishment oryour muscles. It also oers an easy way to reach your daily

protein goal without adding excess carbohydrates and at.

Where to Find Whey Protein

How to Add Whey Protein

INGREDIENTS: PROTEIN BLEND [{WHEY PROTEIN CONCENTRATE, WHEY PROTEINISOLATE, HYDROLYZED WHEY PROTEIN}, SOY PROTEIN ISOLATE], MILK CHOCOLATEFLAVORED COATING (SUGAR, PALM KERNEL OIL, NONFAT DRY MILK SOLIDS, COCOAPOWDER, SOY LECITHIN, SALT, NATURAL FLAVOR), INULIN (CHICORY EXTRACT),VEGETABLE GLYCERIN, PEANUTS, CARAMEL (CORN SYRUP, SUGAR, NONFAT MILK,FRACTIONATED PALM KERNEL OIL, CREAM, MILK PROTEIN, NATURAL FLAVOR)

Sample ingredient list

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The Power o

Try the ollowing tips and recipes on pages 1016 oradding whey protein powder to everyday oods you enjoy.

Whey protein powder is available favored or unfavored. Add to 1 scoop of whey protein powder to:

Any milk-based beverage or ood, such as milk,yogurt, pudding, custard, cottage cheese, oatmeal,milkshakes, smoothies, or cocoa. Use a vanilla-or chocolate-favored powder to boost favor.

Add 2 or more scoops of whey protein powder to foods with

multiple servings (estimate to 1 scoop per serving), such as:

Mixes or muns, pancakes, wafes,quick bread, and cookies.

Soups and casseroles, chili, mashed potatoes,pasta or rice side dishes, scrambled eggs, meatloa,hamburger patties, gravies, and sauces.

*Amounts vary byproduct and serving size.

Everyday Ways to Enjoy Whey Protein

Examples o Food Sources Approximate

whey protein* (g)

Whey protein powder, 1 scoop 16-24

Protein bars 15-30

Protein water drinks and mixes 5-20

Sports drinks and mixes with 6-30whey protein

Instant oatmeal with whey protein 5-7(weight control variety)

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Pomegranate Berry Blast Smoothie

Makes 1 serving

6 oz low-at vanilla yogurt(or any ruit favor)

cup pomegranatejuice, unsweetened

cup berries (strawberries,blueberries, raspberries), reshor rozen, unsweetened

1 scoop whey protein powder,unfavored or vanilla-favor

Crushed ice (optional)

Combine in a blender until smooth.

Variations: Use fat-free yogurt to

save 70 calories

For extra protein and avor, add 2tablespoons sliced almonds (add70 calories, 6 g at, 2 g protein)

NUTRITION INFORMATION PER

SERVING: 390 calories, 27 g protein(including 21 g whey protein),62 g carbohydrate, 2 g ber, 4 g at,2 g saturated at, 250 mg sodium

Also contains:vitamin A,vitamin C, vitamin D, calcium,phosphorus, potassium

smoothie recipes

If Im sensitive to lactose, should I avoid whey protein?

If you are lactose intolerant, or sensitive to lactose, the natural

sugar found in milk products, you may be able to tolerate

whey protein isolate, which contains very little lactose. The

amount of lactose in whey protein concentrate is higher.

As always, it is important to contact the manufacturer as

lactose content can vary from product to product.

Christopher Mohr, PhD, RD, CSSD, Owner, Mohr Results, Inc.

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smoothie recipes

Choco-Banana Power Smoothie

Makes 1 serving

1 cup at-ree milk

1 small banana, resh or rozen

1 scoop whey protein

powder, chocolate-favor

Crushed ice (optional)


Variations:

For extra protein and favor, add 1 tablespoon peanutbutter (add 95 calories, 8 g at, 4 g protein)

NUTRITION INFORMATION PERSERVING: 300 calories, 29 g protein(including 20 g whey protein), 40 gcarbohydrate, 4 g ber, 3 g at,1.5 g saturated at, 190 mg sodium

Also contains:vitamin A, vitaminB6, vitamin B12, vitamin C, vitaminD, ribofavin, calcium, magnesium,phosphorus, potassium

Citrus Fizz

Makes 1 serving

12 oz diet sot drink, lemon-lime or citrus favor

scoop whey proteinpowder, unfavored

packet (approx. tsp) sugar-ree lemonade or citrus drink mix

Combine with crushed ice.

NUTRITION INFORMATION

PER SERVING: 70 calories,11 g protein (whey protein),1 g carbohydrate, 0 g ber, 1 g at,0.5 g saturated at, 80 mg sodium

Does whey protein have agritty or unpleasant taste likesome other protein powders?

Whey protein has a clean,neutral favor. When used in oodmanuacturing, it adds little orno taste. Whey protein dissolveseasily in liquids and does nothave a gritty mouth eel.

Leslie Bonci, MPH, RD, LDN, CSSD,

Director of Sports Nutrition, University

of Pittsburgh Medical Center 11


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Cappuccino Cooler

Mango-Pineapple Slushie

Makes 1 serving

cup fresh or frozen mango

cup pineapple, canned

in juice, drained cup pineapple juice (drainedrom canned pineapple)


Crushed ice


Makes 1 serving1 cup black coee,room temperature

cup at-ree hal & hal


1 packet low-caloriesweetener (optional)

Crushed ice

NUTRITION INFORMATION PER SERVING:280 calories, 22 g protein (including 21 gwhey protein), 45 g carbohydrate, 3 g ber,2.5 g at, 1 g saturated at, 160 mg sodium

Also contains:vitamin A, vitaminC, calcium, potassium

NUTRITION INFORMATION PERSERVING: 150 calories, 23 g protein(including 21 g whey protein), 7 gcarbohydrate, 0 g ber, 3 g at,1.5 g saturated at, 250 mg sodium

Also contains:calcium

smoothie recipes

Combine in a blender until smooth,or mix well in a glass or shaker cup.

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Whey-to-go Recipesfor people on the go

1. Preheat the oven to 375F. Coat a12-cup mun pan with vegetableoil cooking spray or paper liners.

2. In a large bowl, combine the

oil, brown sugar, milk, andwhey protein powder.

3. Add the eggs, mixing well atereach; stir in the pumpkin.

4. Add the fours, baking powder,baking soda, salt, and spices.Mix just until combined.

5. Gently old in the driedcranberries. Spoon the batterinto prepared mun pan.

6. Sprinkle the tops with cinnamonand, i desired, choppedpecans. Bake until lightlybrowned, about 20 minutes.

Revved Up Pumpkin-Cranberry Mufns

Makes 16 muns

13 cup vegetable oil

cup brown sugar, packed

cup at-ree milk

cup whey protein powder, unfavoredor vanilla-favor (about 3 scoops)

2 large eggs

1 15-oz can pure pumpkin

1 cup four

1 cup whole wheat four

2 tsp baking powder

tsp baking soda

1 tsp cinnamon

tsp ginger

tsp salt

cup dried cranberries

Chopped pecans (optional)

NUTRITION INFORMATION PER MUFFIN: 180 calories, 7 g protein (including 4 gwhey protein), 27 g carbohydrate, 2 g ber, 6 g at, 0.5 g saturated at, 180 mg sodium

Also contains:vitamin A

Does whey protein contain gluten or wheat protein?

Whey protein does not contain any wheat protein or gluten.

However, whey protein bars and beverages often contain added

wheat-based ingredients, so be sure to check the ingredient list.

Bob Seebohar, MS, RD, CSSD, CSCS, Sport Dietitian, Fuel4mance, LLC

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Energy Booster Bars


1. Preheat oven to 350F.Coat a 9x13-inch pan withvegetable oil cooking spray.

2. Combine oats, sunfower seeds,

whey protein powder, four,almonds, fax seed, and driedblueberries in a ood processorand pulse until coarsely chopped;transer to a medium bowl.For chunky bars, just combineingredients in a medium bowl.

3. Whisk together the oil, syrup,

and eggs and add to theoatmeal mixture. Stir until dryingredients are moistened. Addchocolate chips and stir.

4. Gently press into greased pan;batter will be sticky. Bake untillightly browned around the edges,

about 1520 minutes. Cool andcut into 15 bars (1 x 4).

NUTRITION INFORMATION PER BAR: 190 calories, 10 g protein (including 6 g wheyprotein), 21 g carbohydrate, 3 g ber, 8 g at, 1.5 g saturated at, 150 mg sodium

Makes 15 bars

1 cup quick-cooking oats

cup unsalted sunower seeds

1 cup whey protein powder, unfavored

or vanilla-favor (about 4 scoops) cup whole wheat our

13 cup sliced almonds

2 tbsp ground fax seed

cup dried blueberries or cherries

2 tbsp vegetable oil

2 large eggs

13 cup pure maple syrup

cup mini-chocolate chips

Is whey protein easy to digest?Whey protein has a high biological value, which means itis easy to digest and is eciently used by the body. It isabsorbed quickly and provides important essential aminoacids needed to nourish muscles and other body tissues.

Wayne Campbell, PhD, Professor, Department

of Foods & Nutrition, Purdue University

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Mushroom Swiss Meatball Soup


1. Add oil to large pot andsaute onions and celery untiltender, about 5 minutes.

2. Add chopped mushrooms

and cook until sotened.3. Stir in mushroom soup

and bee broth.

4. Whisk together milk, whey proteinpowder, and four until smooth.Add to soup and simmer gentlyuntil thickened, about 10 minutes.

5. Add meatballs and simmer untilheated through. Remove rom heatand stir in Swiss cheese. Seasonwith salt and pepper as desired.

Makes 6 servings,about 2 cups per serving

1 tbsp vegetable oil

cup chopped onion

cup chopped celery8 oz chopped mushrooms, or 8oz canned mushrooms, drained

1 can cream o mushroom soup,94% at-ree, reduced sodium

3 cups bee broth

1 cup at-ree milk

cup whey protein powder,unfavored (about 2 scoops)

1 tbsp four

1 cup shredded Swiss cheese

Bee meatballs (see recipe below)

Bee Meatballs

1. Preheat oven to 350F. Line a 15x 10 pan with foil. Spray lightlywith vegetable oil cooking spray.

2. Combine all ingredients in a bowl.

3. Form gently into 1-inchmeatballs and place on pan.

4. Bake until cooked through,

about 15 minutes.

NUTRITION INFORMATION PER SERVING: 350 calories, 39 g protein (including 14 gwhey protein), 14 g carbohydrate, 1 g ber, 15 g at, 7 g saturated at, 840 mg sodium

Also contains:vitamin B12, niacin, calcium, iron, magnesium, potassium, zinc

Makes about 28 meatballs,4-5 meatballs per serving

1 pound 90% lean ground bee

cup chopped onions

cup bread crumbs

cup whey protein powder,unfavored (about 2 scoops)

2 egg whites tsp salt

Time-saving tip: Use rozen bee meatballs.

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Creamy Caramel Dip or Fruit


Combine all ingredients in amedium bowl and beat with anelectric mixer until smooth andcreamy. Serve immediately withyour avorite ruits, or rerigerate.

Makes 2 cups, about 8 -cup servings

8 oz reduced-at creamcheese (Neuchatel)

cup whey protein powder, unfavoredor vanilla-favor (about 3 scoops)

cup plain fat-free yogurt

cup brown sugar

2 tsp vanilla

NUTRITION INFORMATION PER -CUP SERVING: 170 calories, 12 g protein (including8 g whey protein), 16 g carbohydrate, 0 g ber, 7 g at, 4.5 g saturated at, 200 mg sodium

Also contains:calcium

Variation:

For extra favor and protein, add13 cup ground almonds (add 20calories, 2 g at, 1 gram protein)

Is whey protein a good source o calcium?

Whey protein contains calcium, but the amount is airly lowand varies by product. Your best option or meeting your calciumneeds (1,000 milligrams or ages 19-50 years; 1,200 milligrams

or 51+ years) is consuming three servings o low-at andat-ree dairy oods each day. Each serving provides about 300milligrams o calcium; 1 serving equals 1 cup o milk or yogurt,1 ounces of natural cheese, or 2 ounces of processed cheese.

Susan Kundrat, MS, RD, CSSD, LDN, President,

Nutrition on the Move, Inc.

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SAMPLEMENU

The ollowing examples show how to create daily

menus at dierent calorie levels that meet therecommended amounts o ood rom each oodgroupand provide ample proteinwithoutexceeding calorie goals. Remember that yourcalorie needs may vary rom day to day dependingon the intensity and length o your workouts.

Sample Meal Plans with Whey Protein

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SAMPLEMENU

LUNCH:

Tuna salad pita sandwich

Tuna canned in water (3 oz)

Light mayonnaise (2 tbsp)

Whey protein powder( scoop)

Lettuce lea

Pita pocket bread (1)

Baby carrots ( cup)

Orange juice (1 cup)

PRE- OR POST-WORKOUT SNACK:

Energy Booster Bar*(1)

Fat-ree milk (1 cup) mixed withchocolate-favored wheyprotein powder( scoop)

WHEY PROTEIN(GRAMS)

BREAKFAST:

Whole wheat bagel (2 oz)

Peanut butter (2 tbsp)

Banana (1 small)

Fat-ree milk (1 cup)

10 g

6 g

10 g

DINNER:

Whole grain pasta (1 cup)

Marinara sauce ( cup)

Mixed greens (2 cups)

Chopped tomatoes ( cup)

Chopped cucumbers ( cup)

Light Italian dressing (2 tbsp)


1,800 CALORIES

*See recipes on pages 1016.

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SAMPLEMENU


Cappuccino Cooler*

2,200 CALORIES

LUNCH:

Mushroom Swiss Meatball Soup* (2 cups)

Breadstick (2 oz)

Cantaloupe cubes (1 cup)

Revved Up Pumpkin-Cranberry Mun* (1)

Diet lemonade

WHEY PROTEIN(GRAMS)

14 g

4 g

21 g

DINNER:

Baked halibut (3 oz)

Baked sweet potato (1 medium)

Whipped butter (1 tbsp)

Green beans ( cup)

Cornbread (1 piece, 2 oz)

Baby spinach (3 cups)

Mandarin oranges ( cup)

Chopped walnuts ( oz)

Balsamic vinaigrette (3 tbsp)

Low-at milk (1 cup)

BREAKFAST:

Egg sandwich

Cooked egg (1)

American cheese (.75 oz slice)

Whole grain English mun (1)

Grapefruit ()

Low-at milk (1 cup)


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SAMPLEMENU

SNACK:

Strawberries (1 cup)Protein water (2 cups)

Blueberry mun (1 medium)

WHEY PROTEIN(GRAMS)2,600 CALORIES

BREAKFAST:

Weight control instant oatmeal ( cup)

Whey protein powder( scoop)


Low-at ruit yogurt (6 oz)

5 g

10 g

5 g

LUNCH:

Ches Salad

Romaine lettuce (3 cups)

Feta cheese crumbles (1 oz)

Turkey breast (1 oz)

Sliced hard-boiled egg (1)

Ranch dressing (3 tbsp)

Croutons (1 oz)

Whole wheat roll (1)

Flavored water

DINNER:Bee ajitas

Lean bee sirloin (3 oz)

Vegetable oil (1 tsp)

Whole wheat four tortillas (2)

Sliced peppers & onions (1 cup)

Sliced avocado ( cup)

Shredded Monterey jackcheese ( cup)

Spanish rice (1 cup)

Iced tea


Mango-Pineapple Slushie* 21 g

*See recipes on pages 1016.20


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SAMPLEMENU

WHEY PROTEIN(GRAMS)3,000 CALORIES

SNACK:Microwave popcorn, 94% at ree (3 cups)

Choco-Banana Power Smoothie* 20 g

14 g

6 g

8 g

DINNER:

Broiled pork chop (4 oz)

Mashed potatoes (1 cup)

Steamed broccoli (1 cup)

Whole-grain roll (1)

Whipped butter (1 tbsp)

Baby spinach (3 cups)

Chopped mushrooms ( cup)

Balsamic vinaigrette (3 tbsp)

Low-at milk (1 cup)

LUNCH:

Mushroom Swiss Meatball Soup* (2 cups)

Sot breadsticks (2)

Cantaloupe cubes (1 cup)Oatmeal raisin cookie (1)

Diet lemonade

BREAKFAST:

Buttermilk pancakes (3)

Light maple syrup (3 tbsp)

Hard-boiled egg (1)

Grapefruit ()

Low-at milk (1 cup)


Energy Booster Bar* (1)

Apple (1 medium)

Creamy Caramel Dip* ( cup)


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1 Tipton KD, Elliott TA, Cree MG, et al. Ingestion o casein andwhey proteins result in muscle anabolism ater resistanceexercise. Med Sci Sports Exerc. 2004;36:2073-81.

2

Tipton KD, Elliot TA, Cree MG, et al. Stimulation o net muscleprotein synthesis by whey protein ingestion beore and aterexercise. Am J Physiol Endocrinol Metab. 2007;292:71-76.

3 Phillips SM, Hartman JW, Wilkinson SB. Dietary proteinto support anabolism with resistance exercise inyoung men. J Am Coll Nutr. 2005;24:134S-9S.

4 Tang JE, Phillips SM. Maximizing muscle protein anabolism: the role

o protein quality. Curr Opin Clin Nutr Metab Care. 2009;12:66-71.

5 Howarth KR, Moreau NA, Phillips SM, Gibala MJ. Co-ingestiono protein with carbohydrate during recovery rom enduranceexercise stimulates skeletal muscle protein synthesis inhumans. J Appl Physiol. 2009;106(4):1394-1402

6 Layman DK, Boileau RA, Erickson DJ, et al. A reduced ratio o dietarycarbohydrate to protein improves body composition and blood lipid

proles during weight loss in adult women. J Nutr. 2003;133:411-7.

7 Layman DK, Evans EM, Erickson D, et al. A moderate-protein diet produces sustained weight loss and long-term changes in body composition and blood lipidsin obese adults. J Nutr. 2009;139:514-21.

8 Leidy HJ, Carnell NS, Mattes RD, Campbell WW. Higher proteinintake preserves lean mass and satiety with weight loss inpre-obese and obese women. Obesity. 2007;15:421-9.

9 Lasker DA, Evans EM, Layman DK. Moderate carbohydrate,moderate protein weight loss diet reduces cardiovascular diseaserisk compared to high carbohydrate, low protein diet in obeseadults: A randomized clinical trial. Nutr Metab(Lond). 2008;5:30.

References

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References

10 Krieger JW, Sitren HS, Daniels MJ, Langkamp-Henken B.Eects o variation in protein and carbohydrate intake onbody mass and composition during energy restriction: ameta-regression. Am J Clin Nutr. 2006;83:260-74.

11 Gordon MM, Bopp MJ, Easter L, et al. Eects o dietaryprotein on the composition o weight loss in post-menopausal women. J Nutr Health Aging. 2008;12:505.

12 Veldhorst M, Smeets A, Soenen S, et al. Protein-induced satiety: eects and mechanisms o dierentproteins. Physiol Behav. 2008;94:300-307.

13 Paddon-Jones D, Westman E, Mattes RD, et al. Protein, weightmanagement, and satiety. Am J Clin Nutr. 2008;87(suppl):1558S-61S.

14 Position o the American Dietetic Association, Dietitians oCanada, and the American College o Sports Medicine: Nutritionand Athletic Perormance. J Am Diet Assoc. 2009;109:509-27.

15 Food and Nutrition Board, Institute o Medicine. DietaryReerence Intakes or Energy, Carbohydrate, Fiber, Fat,

Fatty Acids, Cholesterol, Protein, and Amino Acids.Washington DC: National Academies Press, 2005.

16 Paddon-Jones D, Short KR, Campbell WW, et al.Role o dietary protein in the sarcopenia o aging.Am J Clin Nutr. 2008; 87(suppl): 1562S-1566S

17 Kim JS, Wilson JM and Lee SR. Dietary implications onmechanisms o sarcopenia: roles o protein, amino acidsand antioxidants. J Nutr Biochem. 2010; 21(1): 1-13.

18 Clark N. Nancy Clarks Sports Nutrition Guidebook,4th ed. Champaign, Ill: Human Kinetics, 2008.

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19 Tang JE, Manolakos JJ, Kujbida GW, et al. Minimal wheyprotein with carbohydrate stimulates muscle proteinsynthesis ollowing resistance exercise in trained youngmen. Appl Physiol Nutr Metab. 2007;32:1132-8.

20 Burke DG, Chilibeck PD, Davidson KS, et al. The eect o wheyprotein supplementation with and without creatine monohydratecombined with resistance training on lean tissue mass and musclestrength. Int J Sport Nutr Exerc Metab. 2001;11:349-64.

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22 Cribb PJ, Williams AD, Carey MF, Hayes A. The eect o wheyisolate and resistance training on strength, body composition, andplasma glutamine. Int J Sport Nutr Exerc Metab. 2006;16:494-509.

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Documents

WheyRecipeBooklet 2011Update FINAL APPROVED