With three bodybuilders in my house, I've seen a lot of whey come and go at our house. When fate dealt the men in our house physiques like Popeye (without the "big mus-kles"), rather than the solid looks of Brutus, I have had lots of opportunity to read plenty of protein labels. I've studied how much sugar and fillers are added to the protein, and just what the calorie count might be. Not only did my men want protein, but they wanted extra calories, too. So when I found a healthy (read NO added sugars), favorite whey, there was a very good reason.
But my young athletes aren't the only ones who need whey. After 40 years, the body slows in the ability to process protein, and muscle strength can diminish (see Sarcopenia: The Mystery of Muscle Loss by Vella and Kravitz.) My husband and I often play tennis in the city tournaments, and if we are going to play against kids half our age, we have to keep our muscles in shape. It's been estimated that us "older folk" need an extra serving of protein more than the younger set needs. Of course, athletes of any age need extra protein. The California Dairy Council says that " Generally about 20-25 grams per day of whey protein is adequate to reap the benefits for body composition, weight management and immunity benefits. Athletes in training or competition may need more, 40-50 grams per day, to replace the proteins burned in exercise and to help repair and build new muscle tissue. In fact, the "American Journal of Clinical Nutrition" found that an extra 20 grams of whey protein a day plus resistance training can prevent muscle loss caused by normal aging. 2 That added protein needed each day is easier to get if it is added to a shake or breakfast cereal, in cottage cheese or even in a casserole.
Whey, one of the most easily absorbed proteins, is also great because protein is needed for every process of the body - even thinking! Ronni Chernoff, Ph.D., R.D., says "The importance of dietary protein cannot be underestimated in the diets of older adults; inadequate protein intake contributes to...increased skin fragility, decreased immune function, poorer healing and longer recuperation from illness." 3 When my kids and husband drink whey, they might be thinking "more muscles"...but I'm thinking "better immune system."
So what is my favorite whey? It's Naturade Weight Gain Whey. No added sugars, no fillers or fake stuff. It's vanilla flavored and mixes nicely into shakes, soups, puddings, cakes... you name it. With nearly ten grams of protein per serving, and 240 calories, two servings a day in milk can give you over 20 grams of protein and 1500 calories a day. If you don’t want that many calories, you can cut out the milk.
Naturade Weight Gain is also a great value. Designer wheys can break the family budget when everyone needs to dip in the pot. This product is quality whey at an exceptional price. If you can use some extra calories and protein, it's the “whey” to benefit everyone in the family! Ellen
P.S. The document Whey Protein: Nutritional Powerhouse from the California Dairy Council has a couple of neat whey recipes to try out!
1 Expert’s conclusions were taken from the article: Recommended Whey Protein Serving for Seniors, Sep 13, 2011. |Authored by Andrea Cespedes. http://www.livestrong.com/article/543089-recommended-daily-servings-of-whey-protein-for-seniors/#ixzz1tqhPQwKy
2 May 2011 issue of the "American Journal of Clinical Nutrition." http://www.ncbi.nlm.nih.gov/pubmed/21367943
3 Chernoff, R., "Protein and Older Adults." Journal of the American College of Nutrition, 23(6), 2004, pages 627S-630S. http://www.jacn.org/content/23/suppl_6/627S.abstract?ijkey=94073964cac136994ac5cd712a60ad40f1e43190