Jennifer DiDonato: Hello and welcome to Madefit TV. I am your host Jennifer DiDonato and this is episode number 53 and Madefit TV is everyone's source for health and fitness information and entertainment and its where fit bodies don't just happen they are made and of course once again we are in a kitchen. I know you guys are probably getting so bored being in the kitchen but the reason why is because nutrition is very important. And I have been getting a lot of questions, a lot of inquiries about protein supplements.
I know it's so confusing, there are so many different proteins out there, you have got you know whey concentrates, you have got whey isolates, you have soya, you have casein, you have egg white, you have all these different types of proteins and you are thinking which ones should I use. So, that's why this week it is which protein is best for you. Now like I said I have lot of emails about this particular subject, just want to read one right now. This is from Steve Ortega and Steve wrote to me couple of weeks ago, when he said how do you feel about protein powders whey versus soy. How much protein is too much in one meal for a 200 pound man and how much protein is too much for 124 pound women and also he's giving a ten year old a protein shake a good idea, 24 grams of whey roughly. Thanks again for your thoughts and encouragement.
Now Steve, I am glad you wrote me because like I said a lot of people have questions about what types of proteins they should be having and how much and at what age and so we are going to get into that right now. So, first thing that you want to know and I will be putting some notes up right now is that its generally suggested that the average person, you know, whether you are exercising or not, should be eating about 0.8 grams of proteins per kilogram that you weigh and you are thinking okay what is that?
Okay, let's break it down. Okay, 1 pound is equivalent to 2.2 kilograms. So for instance, we are going to jot this down put it up for you guys kind of follow along. Let's just say that 200 pound adult average man weighs like I said 200 pounds. So that would make him about 91 kilograms. So 0.8 grams of 91 kilogram's would be roughly 73 grams of protein. So, this 200 pound male would want to eat about 73 grams of protein at least in his day to make sure that he is getting the proper amounts of protein daily in his intake. Okay, now for a woman lets just say the average 130 pound female. She weighs, like I said 130 pounds, so that would be about 59 kilograms. So her daily intake of protein would come up to about 47 grams of protein which is about 0.8 or 80% of the 59 kilograms that she weighs.
Now like I had said that is for the average person who is just exercising may be a few days a week generally fitted in, just kind of going about the day, because a lot of times it's so easy to eat those carbohydrates. Want to make sure you are getting good protein in your system. Now, you are thinking now, I am sure a lot you guys out there want more protein. You want to build stronger muscles, build strong bones, you are thinking, Jenn, eat only 70 grams of protein for a 200 pound guy that sounds like that's not enough. Well for you it may not be enough.
So what I did, I broke it down. Let's just make an example right here, we are going to pop it up on the screen. Now for strength trainer or a body builder if you want to put on some mass, that's not necessarily professional body builder if you want to put on some mass you want to see that growth in that definition for man a 200 pound adult male, if you want to put on strength in muscle, its recommended about 1.7 grams per kilogram not 0.8 because you want to grow.
So, for 200 pound adult male would be about 91 kilograms like I said. So, 1.7 grams of 91 kilograms is 155 grams of protein for the average 200 pound man. Now, see you are thinking okay that makes more sense Jenn. I want to put on some mass, 155 grams of protein per day is doable and probably what you've been doing. Now for the women 130 pound is about 59 kilograms.1.7 grams of those kilograms would be about 100 grams of protein. So for the average women out there if you want to put on a little bit more strength, a little bit more mass, probably recommended eating about 1.5 to 1.7 grams of protein per kilogram, which should be about 100 grams of your daily - -100 grams per day for protein to put on that mass.
So, I hope that makes a little bit more sense to you guys because I get that question a lot. So, I hope that I answer it now. Okay Jenn, we know how much protein we should eat but what kind. Like I said there are so many supplements out there. Lets start with number one, okay, what's the difference between a concentrate and isolate. Basically the difference between it is that a concentrate has a little bit more fillers in it, it has a little bit more carbohydrates, little more fats in addition to the protein, high protein that is in that one. And you can get a concentrate in anything in the whey, you can get it in the soy, but they also sell the isolates. The isolates cost a little bit more.
So, when we get more into that in just a moment but just in a nutshell, isolates are best doesn't necessarily mean that, that could be best for you because it is a little bit more money. So, if you are looking for something higher quality then isolate would do, we feel like save a little bit of bucks, a concentrate will do as well. Now, first thing the whey isolate, a whey isolate is anyway proteins are derived from about 20% from no protein, other 80% is from casein and which we will get to in a moment but whey protein is derived 20% of the no-protein and the benefits of whey it that it absorbs very quickly and this is something that you want to possibly have pose workout, within that 30 minutes after your workout because whey absorbs quickly you want to get into your system for that recovery and repairs that's a great thing to eat after your strength training.
And it is also very soluble in shakes and in water. So like I said for that rapid absorption that will be perfect for that, for after you workout and it is easy to digest. A lot of people say that that whey is lot easier on their stomach versus the soy and any other hydro lactose protein powders and the whey isolates, isolate is the key here and this is the reason why it cost a little bit more it contains 90 to 98% of pure protein.
So, like I said the concentrate on the contrary contains little bit less. Because it contains higher levels of the carbs and fats which bring us to the whey concentrate. Whey concentrate is still quick absorption so it is good to have within 30 minutes after your strength training to build that muscle and to repair and recover but there is less protein in a whey concentrates that's why it cost a little bit less because it only contains about 70-85% protein and the rest are the fillers which is the fats and the carbohydrates. Its not a lot that you will find there is may be a little bit of sugar and there may be 5 grams of sugar preserving, may be 2 grams of fat whereas in the isolate there is maybe a half a gram a fat in that if any.
So, if you are looking for something that has less calories the isolate would be good for you. Now, moving on we have the casein protein which I mentioned we are popping this on the screen, this comes from 80%, it's derived 80% from the no-protein. Whey is 20% and casein is 80%, so these are the high amino acid profile because a lot of it is coming directly from the milk and amino acids are important because they are the building blocks for proteins. So, if it is high amino acid profile and that means it's the best for your muscles if there is something that you think is best for you and now the difference though between whey and the casein, the casein protein it absorbs a lot slower.
Slower digestion, so the good thing about this or the good thing to consider if you prefer having this is having at a night time possibly. If you are lifting weights throughout the day and or you lifted just before bedtime this is something you can take because its going to be slow absorption so your body is going to be able to absorb it through the night or through the day and work on repairing those muscles and work for long term strength repair and recovery, muscle recovery.
That's something to consider because it's slow absorption and like I said too this is also good for recovery days. Lets say you are taking a day off of strength training, casein protein might be a good selection for you to incorporate into your diet on the days that you are not training that specific muscle and the only downfall though to casein protein is that may upset your stomach and it's not easily as digested as the whey protein powder because the casein contains so much more lactose, 80% and I mean that's a lot.
So if you are lactose intolerant, stay away but then that casein protein is also a good quality protein powder. Soy protein is another supplement that a lot of people have questions about and they want to incorporate into their diet. So, here are the statistics and now we are going to pop this out right now. Soy obviously is derived from to what soy, okay. So what does that mean, well basically it comes from you know it's a derivative of the soya bean and you know you can find in tofu food, you can find in another soy selections. This protein however has conflicting research and reports; they say that they can elevate estrogen levels in people so, of course, if you are looking to gain muscle you need to starts -- so you don't want to elevate your estrogen levels. But, they are, I believe a lot of the soy proteins nowadays don't do then any more they make it so they can't do that but soy typically also contains less amino acids too.
So, that might be something you consider because like I said. Amino acids are the building blocks of protein but soy is a good selection for people who are vegans or vegetarians. This is a good selection for you because it is hard to get in a good amount of protein in your diet if you are unable to eat the meat and the eggs or anything along that regard and it also lowers LDL, the bad cholesterol in your system.
So, its also something to consider if you maybe want to look for an alternative to get off those high cholesterol medications, this could be away to some kind of preventative type of treatment for that and also though the downside to soy is that you know as I said the other proteins may be a little bit easier to digest like the whey this is the opposite of this one, I would say is probably the biggest culprit of gas. I am just going to come on saying so if you don't want to be flatulent the soy, stay away from the soya protein but that is a supplement to consider if you don't mind little gas.
Okay the next thing we have is the final one to warp up for you guys, is the egg white protein powder. Egg white protein powders consist of one shot is about equal to about 6 to 7 egg whites. It's pretty good, we can go and pop this up here and it contains once again a high quality amino acid profiles saying with casein protein and this is just like in egg whites. Egg whites are one of the highest in the amino acid profiles. So, this is something to consider. Some people will complain that may have a little salty taste to it, you know, I mean just, just think of eating egg whites plain after you scrambled them that's basically what the egg white protein tastes like. So, you can get a flavor though at on any websites you know if they sell it you can put in your flavor here and mix it up with some artificial sweeteners if that's what you like. And this too may also cause a stomach upset because as the eggs digest it creates sulfuric acid which is basically gas. So it will make you make little gassy when it is digesting. So that's something to consider but all these proteins are good selection.
Now Steve the question you had about giving a child a ten year old a protein supplements or protein shake, is anything necessarily wrong with that, the only thing is that what is it leading to, what are the reasons why you are giving your child a protein shake. Now, a ten year old, typically children should not be exercising to necessarily games specific result, most of you are in sports but high impact training for children typically is not recommended because their bones, their tenants, their joints everything is still growing especially if you have a at period your body is going through a lot of changes, you may not want to mess with something like that, its good to be active, its good to hear your kids out there and challenge them but when it comes to protein shakes and supplements really there is no reason why your child shouldn't be getting the recommended amount of protein in their daily nutrition.
So, if you are questioning the amount of protein you are getting per day I would make sure that you are getting the right amount of meat and milk and other high protein foods, beans, cereal stuff like that making sure they have a well balanced diet because the fats in a well balanced diet for children they need that for growth. You know there have been studies that the kids nowadays, you know, I am not talking about the obese children, I am talking about some that are maybe have parents that are really health conscious, sometimes that works against the child health because those essential fats and meats in poultry and milk are needed for that child to grow. So, I mean, if they just want a little if they see daddy is eating or either mom is eating they want a little sum yeah, just give them maybe about four ounces of it mixed with milk maybe with some fruit and tell them, explain them, yeah, you are doing this to be healthy but you know son you are healthy as it is you are eating great and this is just because daddy's in a hurry and he can't you know get lost of stuff but if you want to give it to my dogs is that fine just make sure there is no message there that may be don't feel like their bodies good enough to they need -- because your child is definitely too young to do that right now and even worry about that.
So, let him be a kid but like I said if he wants to try it he can try it. So I hope that this answers your question. All of you out there I know it's been a long winded podcast but I hope you appreciate some of the information I hope it answers some of the questions that you have. Let me know, I want some feedback on this one especially you can comment on the comment section if you are watching this on the Madefittv.com or if you are on YouTube below you can comment as well but you can ask me any questions or if you want your viewer mail read on the podcast you can contact me through Ask Jenny right at the top of the screen on Madefittv.com or email me at jenny@madefittv.com and also we are on iTunes you can subscribe through iTunes. Madefittv is the keyword and also you can contact me through twitter, I am at Jennie DiDonato and I am on Facebook. Jennifer DiDonato is where I am there and I answer all emails and all questions through all those sources of ways of contact and so don't be shy, don't be afraid and subscribe to our podcast right here on MadefitTV.com.
So, thank you so much for joining us today and we will see you next time. Start pumping iron and start drinking that protein.
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