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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
4
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)
Combine in a blender until smooth.
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)
1 scoop whey protein powder,unfavored or vanilla-favor
Crushed ice
Combine in a blender until smooth.
Makes 1 serving1 cup black coee,room temperature
cup at-ree hal & hal
1 scoop whey protein powder,unfavored or vanilla-favor
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
Whey-to-go Recipesfor people on the go
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
Whey-to-go Recipesfor people on the go
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
Whey-to-go Recipesfor people on the go
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)
Fat-ree milk (1 cup)
1,800 CALORIES
*See recipes on pages 1016.
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SAMPLEMENU
PRE- OR POST-WORKOUT SNACK:
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)
*See recipes on pages 1016.
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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)
Fat-ree milk (1 cup)
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
PRE- OR POST-WORKOUT SNACK:
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)
PRE- OR POST-WORKOUT SNACK:
Energy Booster Bar* (1)
Apple (1 medium)
Creamy Caramel Dip* ( cup)
*See recipes on pages 1016.
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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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The Power o
References
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