Is Whey Protein Right For You?
Whey protein has been around for centuries. Ask your parents, I am sure they have heard of it. Over the last 15-20 years, the whey protein market has sky-rocketed. In fact, almost anyone that works out will talk about how they need to add a whey protein shake to their nutrition after their workout. It has become a staple to sports nutrition following exercise. But the question to ask yourself is whether it works? Or is it just another marketing fad that comes and goes, just like your low carb and low fat diets. Here are some important facts and common questions answered about whey protein and things you should know before deciding if it is right for you.

What is whey protein?
Whey protein is a high quality protein powder from cow’s milk. Milk has two proteins: Casein (approximately 80%) and Whey Protein (approximately 20%). Whey protein is more soluble than casein and also has a higher quality rating. It is often referred to as the “Gold Standard” of protein as it is the most nutritious protein available.

How is whey protein made?
Have you ever made paneer at home? For those that haven’t, it is very simple. You take a huge pot of milk and boil it until solids form. Those solids(curd) float atop the liquid from the milk and is used to make paneer. The liquid portion of this boiled milk contains the protein and lactose of the milk(and some fat that didn’t curd). The water is dehydrated from this liquid and you are a left with a powder known as whey protein concentrate. Through, a process of micro filtration, the lactose and fat can be removed from this liquid and dehydrated, leaving a powder known as whey protein isolate.

Is there a difference between whey protein isolate and whey protein concentrate?
Yes. Whey protein isolate is the purest form of whey protein available, as the lactose and fat have been microfiltered out. We recommend finding whey protein supplements with whey protein isolate listed as the first ingredient, rather than whey protein concentrate. Whey protein concentrate packs more junk with it (lactose and fat). Take a look at the back of your whey protein source, and you’ll see that there are some carbs and fats on the nutrition label. This is due to a mixture of whey protein concentrate in your supplement.

What are the benefits to adding whey protein to my sports nutrition?
Since whey protein is very soluble and easily digested, it becomes available in your bloodstream soon after ingestion. For this reason, bodybuilders recommend taking a post-workout whey protein shake to help stop the breakdown of muscle following strenuous exercise. In order to build muscle, you break it down by lifting weights, and you rebuild it by proper nutrition. The end result should be a stronger and bigger muscle. Whey protein following a workout has shown to minimize the breakdown of muscle with various research studies. Research studies have also shown that whey protein in combination with fast-absorbing carbohydrates(dextrose, sugar, white bread) leads to an increase in muscle synthesis following a workout. Vegetarians, like myself, benefit greatly from whey protein to help reach recommended daily protein requirements for athletes and bodybuilders. Not listed here are they potential health benefits as well.

Who should NOT take whey protein?
This is questionable, however I do not recommend whey protein for those that do not follow an intense lifting regimen(4-5 days a week, at least 30 min sessions). These will just be added calories that you could have consumed with your main meals of the day, which would probably be enjoyed more and have a higher nutritional value(chicken, eggs, turkey, low-fat dairy). Those that are lactose intolerant should be aware and those with any type of kidney disease.

How much protein should I take a day?
This varies across several sports nutritionists, however I recommend at least 0.8 to 1 g/lb body weight. For example, a 180 lb man will need to take in somewhere between 144 to 180 g of protein per day to maximize muscle growth. You can still grow muscle without protein, as carbohydrates and fats are converted to protein as well. However, you are more likely to put on excess fat with carbohydrates and fats. When dieting or cutting down fat, these protein requirements may increase. Protein becomes really important in this case, as it will help retain hard-earned muscle tissue, and keeping your metabolic rate high.

Are they are any long-term health risks to using whey protein?
At the current time, no literature shows any detrimental effects. Common side effects include gastrointestinal discomfort, diarrhea, and bloating. These side effects usually go away after using the supplement continuously, unless you are lactose intolerant. Start out slow, and work to increase your protein intake over time. When increasing your protein intake, I recommend having a renal function panel checked every six months to a year from your primary care physician. Although studies have not shown a causation to renal insufficiency with increased dietary protein consumption, it is better stay on the safe side. As always, drink about 10 cups of water a day to help flush out the waste products created from the metabolism of protein.

Dr. S.S.

Most of us make new years resolutions to lose weight.  But the problem is that spring break creeps up on us within a matter of 8 weeks.  So you want results, but you need them fast!  The following techniques have been used by bodybuilders and male models before their competitions and photo shoots respectively.  Here are some shortcuts to get a flatter belly the week before your spring break.

1.) Cut your Water Intake

-Fat gets stored in your fat cells with water. Therefore, we want to shrink your fat

cells by dehydrating them.  Cut your water intake where you only sip water

throughout the day, but no less than two cups of water a day. We want to this

safely.  Monitor the color change of your urine. It should progressively get darker.

If you start urinating less than three times a day, drink a little more water. And

also per hour of exercise, add half a cup of water to your intake.

2.)  Limit your Carbohydrates

-Not only does fat get stored in your cells, but so does carbs.  Carbs bind with

water in your cells as well.  So think about it, if you decrease your carbs,

you’ll be storing less water in your cells.  This should only be done about a week

before your trip.  Cut your carb intake by half and up your fats a little bit to

compensate for your reduction in calories.

3.)  Caffeine

-Found in coffee, energy drinks etc.  It is an antagonist to anti-diuretic

hormone; therefore it will get rid of excess water in your body.

4.)  Limit your Salt

-Na+ creates a concentration gradient in your kidney causing more water

retention. Therefore avoid it.  Did you also know that increased salt intake makes

your appetite increase as well? Not good right before spring break.

5.) Carb Load

-So after a week of depleting your carbohydrates, your muscles will start to look a

little flat, making you look less muscular and lean.  So about two days before your

trip, you should have a cheat meal and eat a lot of carbohydrates(pasta, rice,

potatoes).  Since your body has been deprived of carbohydrates, your muscles will

soak every last bit of it and very little will turn into fat.  This is one of the best

tricks out there.  But it only works if you depleted your carbohydrates enough, so

beware.

Being desi, we all love to go out and treat ourselves to the occasional indian restaurant outing.  But a few days later, you’ll notice all that ghee and heavy cream will show up on top of your abs. So how can you still enjoy this food and make it out of the restaurant without feeling guilty?

Portion Control

Always beware of how much you are eating.  You must realize that most of these curried dishes have ample heavy cream, ghee, and oil.  If you average the caloric content of a tablespoon of the above, it comes out to a whopping 150 calories.  And you must assume that at least half of a tablespoon of curry will contain these hidden fats.  Therefore, you should become familiar with a size of a tablespoon and eat no more than 8 tablespoons of curry from your curry dish(about 600 calories of fat). The chicken or vegetables in the curry can be eaten without worries.

Naan

Order your naan without butter.  This will help cut some calories.  Try ordering garlic naan without butter to give it some flavor.  Onion naan is also an excellent choice.  In fact, it’s better to eat more naan then subji.  Fats are more likely to turn into fat when in excess, while a smaller percentage of excess carbohydrates will be converted to fat.  An entire naan at a restaurant is typically between 300-400 calories.  You can also substitute with a whole wheat chapatti instead.  The whole wheat will fill you up more and give you some protein with it.

No Appetizers

Appetizers at indian restaurants tend to be fried(samosas, pakora, etc.).  If you must order one, stick to the chaat with the sweet chutney on the side.

No Paneer

Try to order your dish without paneer as a one inch cube is 100 calories of pure fat.

Indian Sweets

We all know sweets are bad, but indian sweets are a killer! One galub jamun can have up to 400 calories, and we all know that you end up eating more than one.  If you must eat desert, stick to the kulfi and mango ice cream.  Better yet, stick to a cup of chai.

Chole(chick peas)

This is probably the healthiest subjis at most indian restaurants.  You can eat all you want without worries.  But please skip the fried puri and batura.  Any dhaal dish is usually healthy at home, but definitely not at restaurants, so stick to chickpeas.

Basmati Rice

Be careful.  Depending on the place, they may mix ghee into in the rice.  So I think its better to stick with butterless naan or a whole wheat chapatti with your subjis.

Avoid Buffets

This is pretty self-explanatory. You will tend to overeat since you will want to try everything and get your money’s worth.  Stick to ordering off the menu, as you are likely to eat less and you might even be able to take home some leftovers for those watching their budgets.

South Indian Food

This is a healthier replacement for outside indian food.  So if you can, substitute idlis and dosa in place of Punjabi food.

Sample Order For Two

Water with lemon (2)

Chaat with sweet chutney on side(use sparingly)

1 Whole Wheat Chapati no butter

1 Garlic Kulcha no butter

1 Chole Subji light on oil(tell them, they will listen!) with Onion Garnish

1 Malai Kulfi for desert

2 Cups of Chai