NSCA Bulletin 36.06

Make a Plan for Protein FREE Webinar – CEUs Offered Aging and Muscle Loss: Too Young to Worry? Think Again! Three steps to choosing protein: quality, versatility and timing July 23, 2014 Register Here QUALITY Not all proteins are equal for muscle protein synthesis – quality matters! For example, whey protein is a high-quality, complete protein containing all of the EAA* and high levels of BCAA.** BCAA Content of Foods Leucine 1 scoop (36 g) whey protein isolate† 1 scoop (36 g) soy protein isolate 3.5 oz sirloin steak 3.5 oz chicken breast 1 cup low-fat yogurt 1 cup skim milk 1 egg 2 tbsp peanut butter Isoleucine Valine 4.7 g 2.1 g 1.9 g 2.4 g 2.3 g 2.5 g 1.3 g 0.9 g 0.5 g 0.5 g 1.5 g 1.3 g 1.5 g 0.7 g 0.5 g 0.3 g 0.2 g 1.5 g 1.4 g 1.6 g 1.1 g 0.6 g 0.4 g 0.2 g USDA National Nutrient Database for Standard Reference, Release 26 † USDEC Reference Manual for U.S. Whey and Lactose Products VERSATILITY Whey protein can easily be added to a variety of foods and recipes. More whey recipes can be found at www.wheyprotein.nationaldairycouncil.org/recipes. • Stir into hot foods (not • Use as an boiling), such as ingredient in soups, pasta sauces baked goods and stews immediately after cooking • Include in savory or sweet dips • Stir into hot cereal or creamy sauces TIMING Add high-quality protein, such as whey protein, to meals and snacks to boost protein intake. Some experts suggest 20-35 g at each meal to help maintain muscle. Here are a few ideas: • Add to peanut or other nut butters Include protein after exercise to help with muscle recovery! Breakfast Berry Smoothie: Nonfat Greek yogurt, frozen berries, banana, ice + 3 tbsp vanilla whey protein powder Lunch Tomato soup + 2 tbsp whey protein powder, whole wheat toast with lowfat cheese, apple * Essential amino acids ** Branched chain amino acids © 2014 National Dairy Council For more information and recipes, visit us at www.wheyprotein.nationaldairycouncil.org. Refer to your registered dietitian or healthcare provider for specific meal and calorie recommendations. Snack Carrots and whole wheat pretzels, reduced fat ranch dressing + 2 tbsp whey protein powder Dinner Whole wheat pasta, marinara sauce + 3 tbsp whey protein powder, spinach salad with Italian dressing

NSCA Bulletin 36.06 | Page 25