(Assistant Professor)

INTRODUCTIONINTRODUCTION

Nowadays dietary supplements are used widely.

Among those dietary supplements protein supplements are mostly used by the people.

DEFINITION OF DIETARY DEFINITION OF DIETARY SUPPLEMENTS SUPPLEMENTS

A product (other than tobacco) intended to supplement the diet that bears or contains one or more of the following dietary ingredients:

o Vitaminso Mineralso Herbs or other botanicalso Amino acidso Concentrate, metabolite,

constituent, extract or combination of above listed ingredients

DISTINGUISHED FROM DISTINGUISHED FROM DRUGSDRUGS

Drug = article intended to diagnose, cure, mitigate, treat, or prevent disease

Both intended to affect structure and function of body

Drug must undergo FDA approval after clinical studies to determine effectiveness and safety

Dietary supplements = no pre-market testing

DISTINGUISHED FROM DISTINGUISHED FROM FOODSFOODS

Foods not intended to affect structure and function

Dietary supplements intended only to supplement diet

Not represented for use as conventional food

Not intended as sole item of a meal or the diet

BASICS OF PROTEINBASICS OF PROTEIN

Protein is one of three macronutrients used by the body for energy.

These macronutrients include protein, carbs and fats.

Series of amino acids linked together like a chain.

The links that hold these amino acids together are known as peptide links.

FUNCTIONS OF FUNCTIONS OF PROTEINPROTEIN

Keep a balanced pH level in the blood. Muscle tissue preservation during dieting

or cuts. Energy source. Build and maintain proper hormone

levels. Necessary for chemical reactions to take

place. Keep the body’s immune system

functioning properly. For proper regulation of the body’s fluid

balance.

PROTEIN FOODPROTEIN FOOD

Protein food are divided into two categories: •Complete protein: Food containing all essential amino acids. Eg: Animal proteins (meat).

•Incomplete protein: Food lacking several essential amino acids. Eg: vegetables

TYPES OF PROTIEN SOURCES TYPES OF PROTIEN SOURCES

Slow Digesting: Provides a long term stream of protein and amino acids by keeping a positive nitrogen balance for longer time.

Fast Digesting: Helps in regulating bodily nitrogen levels. Eg: whey protein.

Energy Bar: Provide a quick, healthy and instant energy .

TYPES OF PROTEINTYPES OF PROTEIN

Whey protein- fast absorbing, support lean muscle, great post-workout

Soya protein- low fat, low cholesterol, and vegetarian source

Hydrolyzed whey- digested and absorbed faster then whey

Whey isolate- low fat, low carb,

Egg protein- high quality lactose-free source (toned physique)

Micellar casein- slow digesting great before bed

HOW MUCH PROTEIN DO HOW MUCH PROTEIN DO WE NEED?WE NEED?

The recommended dietary allowance (RDA) for adults is 0.8 grams of protein per kilogram of body weight.

Those involved with intense exercise, or individuals looking to add muscle mass, should consume at least twice the RDA’s recommended minimums.

PROTEIN PROTEIN SUPPLEMENTSSUPPLEMENTS

Defined as protein and nutrition sources, and food products, that are utilized to assist to achieve their desired daily protein intake requirements.

Generally contain more then 20 to 30 grams of protein per serving, and are fortified with vitamins and minerals.

Protein supplements also come in numerous flavors.

TYPES OF PROTEIN TYPES OF PROTEIN SUPPLEMENTSSUPPLEMENTS

Isolate- are 90% pure protein.

Concentrate- is not as pure as an isolate, and generally contains 70 to 85% of the protein source.

Blends- is combination of various protein sources and purity levels.

Weight Gainer- are high calorie protein powders need for rapid weight gain and can be used as meals.

Meal Replacements- are considered to be entire meals containing a formulated nutritional and macronutrient blend.

Recovery- contains any number of additional, non-protein supplement products meant to aid in post-workout recovery.

BENEFITS OF USING BENEFITS OF USING PROTEIN SUPPLEMENTSPROTEIN SUPPLEMENTS

Generally a more complete and balanced protein source.

No Refrigeration & very portable.

Can save our money.

Proper protein timing is essential to maximize muscle gains.

Provide us with the ability to have a fast digesting or slow digesting protein meal whenever we need it.

Often fortified with vitamins and minerals, making them a multi-dimensional protein food.

Weight gainers offer high calorie foods that are easily broken down, and less filling.

Certain protein supplements have a higher biological value as real foods.

Protein foods are very thermogenic. For this reason, a high protein diet boosts metabolism and aids in fat loss.

WHO USES PROTEIN WHO USES PROTEIN SUPPLEMENTS?SUPPLEMENTS?

Bodybuilders

Athletes

Dieters

Weight gainers

HOW PROTEIN HOW PROTEIN SUPPLEMENT HELPS IN SUPPLEMENT HELPS IN

MUSCLE GROWTHMUSCLE GROWTH

Helps to increase lean muscle mass.

To maximize the repairing of muscle tissue,

one must maintain a protein positive nitrogen balance.

In addition, other vital bodily functions are compromised, such as hormone regulation and blood pH balance.

Frequent protein feedings ensure a steady stream of amino acids and help to maintain a proper nitrogen balance.

WHEN TO CONSUME FOR WHEN TO CONSUME FOR MAXIMUM RESULTS?MAXIMUM RESULTS?

In the morning and after walking:

• Fast digesting protein powder • Slow digesting protein powder • e.g. whey protein drink with a solid protein

source such as eggs and cheese.

Pre Workout meal: • slow digesting protein powder that will keep

the body in a positive nitrogen balance as you workout.

Post Workout:• as same as in the morning. Between Meals: • Consists of slow digesting proteins, such as

casein or egg protein.

Night Time: • Consists of slow digesting protein

supplement before bed e.g. Casein protein is a good choice.

SIDE EFFECTSSIDE EFFECTS

High protein intake may displace carbohydrate in the diet possibly affecting performance.

Increased urinary calcium loss.

Contribute to dehydration.

Due to the stress on the kidneys, individuals with kidney disease should avoid high protein diets.

CONCLUSIONCONCLUSION

Protein supplements are becoming very popular gradually.

Some protein supplements which are available in India are- Endura Mass, Accu Mass, Amway’s Protein Powder etc.

Nowadays it became a part of daily diet, not only for the body builders but also for the common peoples as it provides a definite amount of protein daily basis.

REFERENCEREFERENCE

Biolo, G., K. D. Tipton, S. Klein, and R. R. Wolfe. An abundant supply of amino acids enhances the metabolic effect of exercise on muscle protein. Am. J.Physiol. 273 (Endocrinol. Metab. 36): E122-E129, 1997.

Carraro, F., A. Naldini, J. M. Weber, and R. R. Wolfe. Alanine kinetics in humans during low-intensity exercise. Med. Sci. Sports Exerc. 26: 348-353,1994.

Tipton, K. D., A. A. Ferrando, S. M. Phillips, D. Doyle, Jr., and R. R. Wolfe.