Nutritional Supplements
Protein shakes are popping up everywhere. Many gyms now have their own house banded shakes. But what do they really do and are they actually helpful. This month CARHA Hockey has jumped into the good, bad and ugly of protein and hope to help you find your way around the world of nutritional supplements. Always remember to research and understand how you should be taking protein to benefit your own body.
History
Athletes have been supplementing their diet since the ancient Greeks who were advised to consume large quantities of meat and wine. Over the years since, many concoctions and tonics have been used across all cultures to enhance strength, vigor, power and stamina.
The idea of protein powders came around in the 1950's.
What they are
Whey protein contains high levels of all the essential amino acids with a high content of the amino acid cysteine. These acids are used to aid in muscle recovery.
The Good
- Some research supports the idea that protein shakes are superior to whole foods with regards to enhancing muscle hypertrophy in the one hour window following intensive exercise.
- Dietary protein is converted to fat far less than carbs or fats. consuming protein will result in far less fat gain than other energy forms.
- Many companies can not use "organic" on their whey but whey sourced from New Zealand has earned the reputation for being produced by cows who are fed hormone and antibiotic-free diets
The Bad
- The exact amount of protein you need is highly individualized to your person and activity. Trying to find the right balance can take a while.
- Traditional belief is that the body can only metabolize 5-9 grams of protein per hour and that excessive daily intake can cause weight gain, kidney problems, osteoporosis and diarrhea
A few ideas
Post-Game/Practice/Training Nutrition: Protein Smoothie Recipes
By Dee Jenkins B.A., CPT, CPFT, NCCP Hockey Coach
Pumpkin Pie Protein Smoothie
1/3 Cup of Canned Pure Pumpkin
1 Level Scoop of Vanilla Whey Protein Powder
2 Tbsp of Dark Brown Sugar
1 Tbsp of E.D Smiths Sugar Free Maple Syrup
1 Tsp of Rum Extract
3/4 Cup of Skim Milk
1/2 tsp of Cinnamon
1/4 tsp of Nutmeg
Pinch of Ground Cloves
4-5 Ice Cubes
Blend together in blender,, until smooth. Pour, and enjoy!
Note: You can adjust spices to your liking!
Reese’s Peanut Buttercup Protein Smoothie
3/4 cup of skim milk
2 Tsp of natural smooth peanut butter (or use light smooth peanut butter)
1 Tbsp of E.D Smith's Sugar Free Maple Syrup
1 Level scoop of BioX Cookies n' Cream Whey Protein Complex
1/3 cup of quick cooking oats
4-5 Ice Cubes
Combine all ingredients in the blender, and blend until smooth. Pour and enjoy.
Mango-Orange Creamsicle Protein Smoothie
¾ Cup of skim milk
¾ Cup of frozen diced Mango
1 Level scoop of Vanilla Whey Protein
1/3 cup of frozen orange juice concentrate
1 Tsp of Vanilla Extract
Combine all ingredients in the blender, and blend until smooth. Pour and enjoy.
Pre-Game/Practice/Training Nutrition: Turkey, Sweet Potato & Cranberry Stew
By Dee Jenkins B.A., CPT, CPFT, NCCP Hockey Coach
Ingredients:
2 teaspoons canola oil
1 medium onion, chopped
2 large garlic cloves, minced
1 cup of green beans cut into bite-sized pieces
2 risb celery cut into thin slices
1 parsnips peeled and cut into bite-size pieces (optional)
1 cup of baby carrots
1 medium sweet potato, peeled and cut in half, then into bite-size pieces
1 bay leaf
1 teaspoon dried thyme
1/4 tsp of ground sage
1/4 tsp of onion powder
3 cups nonfat, reduced-sodium turkey or chicken stock, divided
1 sweet apples peeled, cored, and cut into bite-size pieces
1 cup fresh or frozen (and defrosted) cranberries
1 can of Low-Sodium Turkey Gravy
3 cups cooked turkey, diced
Salt and freshly ground black pepper to taste
DIRECTIONS:
- In a deep pan or skillet, heat the oil over medium-high heat.
- Saute the onion and garlic until it softens, about 4 minutes. Add the carrots, green beans, celery, parsnip (if using), and sweet potato.
- Lower heat to medium and, stirring frequently, saute until the vegetables become lightly browned.
- Add the bay leaf, thyme, sage, onion powder and 1.5 cup of stock.
- Lower heat to a simmer and cook until the vegetables are almost tender, about 10 minutes or less.
- Stir in the apple and cranberries. If the mixture seems dry, add just enough additional stock to cook the fruit.
- Gently simmer until the apple has softened and the cranberries are tender, about 5 minutes.
- Remove Bay Leaf, then add the turkey and heat through for a few more minutes, add gravy and heat through until the turkey and sauce is hot.
- Season to taste with salt and pepper.
- Serve as is or over brown rice or whole-grain pasta, if desired.
You can change up the veggies, or add your favourite seasonings etc... It is an easy recipe and is very healthy and full of antioxidants and fibre!