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Protein Drinks for Athletes
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One of the most common recommendations for athletes is protein supplementation, which the body uses to repair and rebuild muscle tissue damaged during exercise. A huge variety of protein supplements is available, so how do you know which one to use? Some products are marketed specifically to athletes and come with a hefty cost; other products provide the same nutrients as those pricey supplements for less money, but they may not necessarily be associated with athletic performance. Athletes frequently consume protein drinks after a workout to get extra protein. Although they are commonly called "protein shakes," the main nutrients in these drinks often are carbohydrates with smaller amounts of protein. In fact, carbohydrates are the most important component of a post-workout recovery drink because they are needed to replace depleted glycogen stores. Small amounts of protein also are important for muscle repair and synthesis—which is exactly what some "protein" shakes provide. The most important thing is to drink something after a workout so your body can begin the process of glycogen replacement and muscle recovery.
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A PR IL 20 08
Protein Drinks for Athletes
One of the most common recommendations for athletes is protein supplementation, which the body
uses to repair and rebuild muscle tissue damaged during exercise. A huge variety of protein supple-
ments is available, so how do you know which one to use? Some products are marketed specifically to
athletes and come with a hefty cost; other products provide the same nutrients as those pricey supple-
ments for less money, but they may not necessarily be associated with athletic performance.
Athletes frequently consume protein drinks after a workout to get extra protein. Although they are com-
monly called “protein shakes,” the main nutrients in these drinks often are carbohydrates with smaller
amounts of protein. In fact, carbohydrates are the most important component of a post-workout recovery
drink because they are needed to replace depleted glycogen stores. Small amounts of protein also are
important for muscle repair and synthesis—which is exactly what some “protein” shakes provide. The
most important thing is to drink something after a workout so your body can begin the process of glyco-
gen replacement and muscle recovery.
PowerBar Recovery Shake
PowerBar Recovery Shake
- Creamy Chocolate Shake
The new PowerBar Performance System is a three-step guide designed
to help athletes adhere to sports nutrition guidelines via PowerBar
Nutrition Facts
products. The three steps—1. Energize, 2. Refuel, and 3. Rebuild—are
Serving Size: 11 oz
Servings Per Container: 1
indicated on product packaging so athletes know when to use each Calories 250 Calories from Fat 50
product.
% Daily Value
Total Fat 5g
8%
1. The “Energize” product provides muscles with sustained energy
Saturated Fat 1.5g
8%
from complex carbohydrates and protein and for training or com-
Trans Fat 0g
petition via the PowerBar Performance Bar and PowerBar Ener-
Cholesterol 10mg
3%
Sodium 220mg
9%
gize Bar.
Potassium 540 mg
15%
Total Carb. 40g
13%
2. “Refuel” products are designed to keep muscles fueled with sim-
Dietary Fiber 1g
4%
PowerBar recovery
ple, easily digestible carbohydrates and electrolytes to maintain
Sugars 38g
Shake
peak performance with the use of the PowerBar Gel, PowerBar
Protein 13g
Rating
★★★
Electrolytes, the PowerBar Endurance Sport Drink, and the Pow-
Vitamin A 45% • Vitamin C 50%
Calcium 50%
• Iron 25%
Claims High protein, vitamins
erBar Performance Bar.
Vitamin E 25% • Thiamine 25%
and minerals
Riboflavin 25% • Niacin 25%
Allergens
Milk
3. The “Rebuild” products, PowerBar Recovery Bar, PowerBar
Vitamin B6 25% • Folate 25%
$
$6.99/4 pack
Recovery Shake, and PowerBar Recovery Beverage, replace
Vitamin B12 25% • Biotin 25%
Pantothenic Acid 25%
☛ Distribution SM, H/N, IO
energy stores and help muscles recover properly and quickly
Phosphorus 50% • Magnesium 30%
www.powerbar.com
after training or competition with a combination of carbohy-
Zinc 25%
• Copper 25%
Vitamin D 25% • Vitamin K 25%
drates and protein.
Iodine 30%
• Manganese 25%
continued on page 2
Our mission statement
Key to information boxes
inside
Rating
DC = Drug & Convenience Stores
NA = Information not
To provide objective,
Protein Drink Food
★★★ Recommended
CS = Club & Super Stores
available at the time
Reviews ........................ 1-5, 11
balanced, and science based
★★ Recommended (see ‘Cons’)
ND = Nationally distributed
of publication
★ Not Recommended
RD = Regionally distributed
Protein Drink Chart ...................6
information on new food
FREE OFFER = Free product
TM = Test Market
products, health issues,
☛ Distribution
sample offer
Protein Drink Tip Sheet ......... 7-8
SM = Supermarkets
MO = Mail Order
food labels, trends, and
= Editorial comments
H/N = Health/Natural Food Stores
IO = Internet Order
New Food Reviews .............. 9-10
educational resources.
GS = Gourmet & Specialty Stores
FS = Food Service
Sports Nutrition Resources .....11
The PowerBar Recovery Shake is one of three products in the
“Rebuild” step. This new shake has 13 g protein for muscle repair and
synthesis and 40 g carbohydrates for glycogen replacement per 11-oz
serving—a 3:1 carb-to-protein ratio (see FYI below). It comes in a conve-
nient, ready-to-drink container in chocolate and vanilla flavors.
Pros: The PowerBar Recovery Shake is an excellent source of 21 differ-
ent vitamins and minerals and provides a 3:1 carb-to-protein ratio.
Cons: None
This would be a great choice for recovery, especially for endur-
ance athletes because of the high carbohydrate content—and it tastes
good too!
How do you decide which post-workout protein drink is right for you?
Amy Bragg, R.D., C.S.S.D., L.D., Director of Performance Nutrition at Texas A&M
FYI University Athletics,
addresses recovery with Aggie athletes and summarizes her recommendations as
follows:
For endurance athletes or individuals who need to gain weight:
• 3 to 4 g carbohydrates per gram of protein
For power athletes or elite athletes who desire weight maintenance and optimal
performance:
• 2 to 3 g carbohydrates per gram of protein
To lean out or impact body composition during the off-season:
• 1 to 2 g carbohydrates per gram of protein
“Recovery is so important for our athletes because optimal nutrition practices will
increase endurance and lean body mass over time. Our student athletes juggle
practice, conditioning, competition, travel, and academic demands. Promoting
recovery after rigorous training helps the athletes perform better and stay healthy!”
EAS Myoplex Original
EAS Myoplex -
Chocolate Fudge
Use what the pros use! EAS products are currently the only sports
nutrition brand with products certified by a third-party testing organiza-
Nutrition Facts
tion (NSF International, Inc.) as part of the NFL and NFL Players’ Asso-
Serving Size: 17 oz
ciation Supplement Label Certification Program. According to their Web
Servings Per Container: 1
site, this means that select “EAS products fully comply with the NFL’s Calories 300
Calories from Fat 60
% Daily Value
eaS MyoPlex original
banned substances requirements and also have been independently
Total Fat 7g
11%
Rating
★★
tested to verify that each product contains only what’s on the label.”
Saturated Fat 1g
5%
Claims
Fiber, vitamins and
Trans Fat 0g
minerals
EAS Myoplex Original is a 17-oz ready-to-drink shake (also available
Cholesterol 20mg
7%
Allergens
Milk
in powder) that provides 300 calories, 19 g carbohydrates, and 42 g
Sodium 700mg
29%
$
$49.95/12 servings
protein (0.45:1 carb-to-protein ratio). This product is recommended for
Total Carb. 19g
6%
☛ Distribution SM, H/N,
those who have weight and fitness goals of becoming lean and strong or
Dietary Fiber 6g
24%
Sugars 2g
DC, IO
for general weight management.
Protein 42g
www.eas.com
EAS also has a light version—EAS Myoplex Lite—which comes in
Vitamin A 40% • Vitamin C 100%
11-oz ready-to-drink or powder form. It has a 1:1 carb-to-protein ratio,
Biotin 50%
• Calcium 60%
Iron 15%
• Phosphorus 90%
170 calories, and 20 g carbohydrates and protein per 11-oz serving.
Vitamin D 50% • Zinc 70%
Magnesium 60% • Vitamin K 50%
Pros: The NSF certification guarantees you are purchasing what the
Copper 15%
• Selenium 60%
Riboflavin 60% • Chromium 80%
label says. This product also is high in fiber (6 g).
Manganese 40% • Vitamin B6 50%
Vitamin E 100% • Molybdenum 50%
Cons: EAS Myoplex Original only is available in a 17-oz size. It is not
Vitamin B12 50% • Thiamin 50%
ideal for recovery because of the 0.45:1 carb-to-protein ratio.
Pantothenic Acid 50% • Niacin 50%
Iodine 50%
• Folate 90%
This product would be best suited for meal replacement rather
than recovery because of the low carbohydrate content. However, pair-
ing this with a piece of fruit or other carbohydrate-containing sports
drink would increase your carbohydrate consumption. Use the powder if
you want a smaller serving size or to make a high-protein fruit smoothie!
Supermarket Savvy April 2008
Muscle Milk Original
Muscle Milk Original
Record-setting NFL legend Jerry Rice and newcomer Adrian Peterson
are just two of the many professional athletes who use Cytosport prod-
Supplement Facts
ucts. The best known Cytosport product is Muscle Milk, which claims
Serving Size: 11 oz
to be “America’s favorite protein.” This lactose-free protein shake con-
Servings Per Container: 1
tains the trademarked Lean Lipids. Lean Lipids consist of medium-chain Calories 220
Calories from Fat 100
% Daily Value
triglycerides (MCT), which provide fat metabolizing, anti-inflammatory
Total Fat 11g
17%
effects and easily mobilized energy for workouts, according to their
Saturated Fat 4.5g
23%
research. (See FYI below)
Trans Fat 0g
MuScle Milk original
Cholesterol 5mg
2%
A low carbohydrate (9 g) and high protein (21 g) content, which is
Sodium 110mg
5%
Rating
★★
a 0.47:1 carb-to-protein ratio, make this shake more suitable for meal
Total Carb. 9g
3%
Claims
Lactose free, low
replacement or pre-workout (rather than post-workout) recovery. How-
Dietary Fiber 0g
0%
sugar, high protein
ever, Cytosport offers products that can be added to the shakes (Cyto-
Sugars 5g
Allergens
Milk and soy
Protein 21g
Carb II) to customize the carbohydrate content. It comes in a variety of
$
$11.95/4 pack
Vitamin A 22% • Vitamin C 22%
flavors, including Banana Crème, Root Beer Float, and Cookies ‘n Cream,
☛ Distribution SM, H/N, IO
Biotin 22%
• Calcium 39%
and in ready-to-drink (11 oz or 17 oz) or powder form.
Iron 22% • Pantothenic Acid 22%
www.cytosport.com
Vitamin D 22% • Phosphorous 22%
Cytosport offers a line of Muscle Milk Light Products (8.5-oz ready-
Vitamin E 27% • Iodine 23%
Thiamin 22%
• Magnesium 22%
to-drink and powder) with a 0.42:1 carb-to-protein ratio and 44% less fat
Riboflavin 22% • Zinc 23%
and 33% less calories than the original Muscle Milk. This also is a great
Niacin 22%
• Copper 22%
Vitamin B6 22% • Chromium 55%
meal replacement in a smaller serving.
Folate 22%
• Potassium 7%
Vitamin B12 22%
Muscle Milk Collegiate Formula (which was formulated to meet
National Collegiate Athletic Association guidelines for supplements that
can be purchased by institutions, meaning it has less than 30% of calo-
ries from protein and no banned substances) has a 1.46:1 carb-to-protein
ratio and is available in 11-oz ready-to-drink and powder form.
Pros: Muscle Milk is a lactose-free product that comes in seven flavors.
Cytosport also has achieved Good Manufacturing Practices (GMP) Reg-
istration through NSF International’s Dietary Supplements Certification
Program.
Cons: This product is high in saturated fat (4.5 g) and has a carbohy-
drate-to-protein ratio of 0.47:1.
This product is artificially sweetened and has a super sweet taste!
Medium-Chain Triglycerides (MCTs)
Medium-chain triglycerides are absorbed quickly and burned for immediate energy.
FYI It is thought that MCTs may spare the use of an athlete’s muscle glycogen, which
could delay the onset of fatigue. It also is suggested that MCTs help maintain mus-
cle mass because they produce ketone bodies, which are used for energy before
the body turns to the amino acids in muscle for energy. However, there has been
very little research on MCTs and athletic performance to date. Learn more.
Do athletes really need more protein?
The International Society of Sports Nutrition (ISSN) recommends that endurance
athletes consume 1 to 1.6 g protein per kilogram of body weight per day. Strength
or power athletes should have 1.6 to 2 g protein per kilogram of body weight daily.
The recommendation for athletes who take part in intermittent sports (e.g., soccer,
basketball, etc.) is 1.4 to 1.7 g protein per kilogram of body weight per day. These
recommendations depend on intensity and duration of exercise and the training
status of the athlete. (See Tip Sheet on Page 7 for more information.)
“International Society of Sports Nutrition Position Stand: Protein and Exercise.” Jour-
nal of the International Society of Sports Nutrition. 4:8. 2007.
Supermarket Savvy April 2008
Horizon Organic Low Fat Chocolate Milk
Horizon Organic Low Fat
Chocolate Milk
Milk really does a body good! That’s right—good, old-fashioned choc-
olate milk is a great choice for post-workout recovery and for cost-con-
Nutrition Facts
scious athletes. Research has shown that chocolate milk is an effective
Serving Size: 8 oz
Servings Per Container: 8 in
alternative for recovery and is superior to regular milk because of the
1/2 gallon
extra carbohydrates provided by the chocolate (International Journal Calories 170
Calories from Fat 25
of Sport Nutrition and Exercise Metabolism, 2006, 16, 78-91). Each 8-oz
% Daily Value
serving provides 170 calories, 27 g carbohydrates, and 8 g protein (3.38:1
Total Fat 3g
4%
carb-to-protein ratio). Horizon chocolate milk also is a great source of cal-
Saturated Fat 1.5g
8%
Trans Fat 0g
cium (30%) and vitamin D (25%) and a good source of vitamin A (10%).
Cholesterol 15mg
4%
In addition, Horizon Low Fat Chocolate Milk is produced without
Sodium 140mg
6%
Total Carb. 27g
9%
antibiotics, growth hormones, or pesticides. Horizon also makes a
horizon organic low Fat
Dietary Fiber <1g
4%
chocolate Milk
low-fat regular milk (100 calories, 2.5 g fat, 12 g carbs, 8 g protein) and
Sugars 27g
conveniently packed, shelf-stable, single servings of reduced-fat plain,
Protein 8g
Rating
★★★
strawberry, chocolate, and vanilla milk (up to 200 calories, 4.5 g fat, 31 g
Vitamin A 10% • Vitamin C 2%
Claims
Organic
carbs, and 8 g protein, depending on flavor).
Calcium 30%
• Iron 2%
Allergens
Milk
Vitamin D 25% • Phosphorus 25%
$
$3 to $4/half gallon
Pros: Horizon Organic Low Fat Chocolate Milk is a high in calcium and
☛ Distribution SM, H/N, DC
vitamin D and low in price. The 3.38:1 carb-to-protein ratio is great for
www.horizonorganic.com
recovery.
Cons: None
We tasted the single-serving, reduced-fat chocolate—it had a light
chocolate flavor and wasn’t too sweet.
Chocolate Milk for Recovery?
Some sport teams actual y have switched to using chocolate milk for recovery!
FYI Check out this story about the Washington Huskies Division 1 football team.
Odwalla Super Protein Original
Odwalla Super Protein
Original
What about the vegetarian athlete? Odwalla has a line of organic,
soy protein-based Super Protein drinks that are dairy free. The Original
Nutrition Facts
flavor, which is a 90% fruit juice/puree blend, has 190 calories, 35 g car-
Serving Size: 8 oz
Servings Per Container: 2
bohydrates, and 10 g protein (3.5:1 carb-to-protein ratio). Be aware that Calories 190 Calories from Fat 10
each serving size is only half of the bottle. If you drink the whole bottle,
% Daily Value
you will consume about 350 calories, 65 g carbs, and 18 g protein.
Total Fat 1g
1%
Saturated Fat 0g
0%
Odwalla Super Protein Original would be a great choice for any ath-
Trans Fat 0g
lete—especially those who participate in endurance sports—for recovery
Cholesterol 0mg
0%
after a workout since it provides a 3.5:1 carb-to-protein ratio. The other
Sodium 180mg
8%
flavors, Chocolate, Vanilla Al’mondo, Matcha-Licious (made from ground
Total Carb. 35g
12%
Dietary Fiber 1g
4%
odwalla SuPer Protein
green tea leaves), and Pumpkin (seasonal), are slightly higher in fat (3.5 g
Sugars 29g
original
to 6 g vs. 1 g) and all provide a 2:1 carb-to-protein ratio per 8-oz serving.
Protein 10g
Rating
★★★
These drinks would be better suited for power/strength athletes.
Vitamin C 150% • Vitamin A 0%
Claims
Vegetarian, high
Calcium 35%
• Iron 10%
protein
Pros: Odwalla Super Protein Original is a great choice for vegetarian
Vitamin B1 150% • Magnesium 10%
Allergens
Soy
athletes.
Zinc 20%
$
$3.29/15.2-oz bottle
Cons: The other flavors, besides Original, are higher in fat (3.5 g to 6 g
☛ Distribution SM, H/N, DC
vs. 1 g).
www.Odwalla.com
We tasted the Super Protein Original and the Chocolate. The Origi-
nal had a nice fruity taste and the Chocolate had a rich chocolate flavor.
When is the best time to drink protein shakes?
The best window for recovery is within 30 minutes of completing a workout. Dur-
FYI ing this time, your heart rate is elevated and blood is flowing quickly, which allows
nutrients to reach cells in a timely manner. Also, ingesting a liquid supplement for
recovery often is recommended since it is easier to digest and will reach circulation
faster than whole food.
Supermarket Savvy April 2008
Slim-Fast Optima High-
Slim-Fast Optima High-Protein Ready-to-Drink Shakes
Protein Ready-to-Drink
Shakes
Slim-Fast is now more than just your average meal replacement
shake for dieters. With only 190 calories per 11-oz serving, the Slim-Fast
Nutrition Facts
Optima High-Protein ready-to-drink shakes are a great choice for active
Serving Size: 11 oz
people on the go. These shakes are packed with 23 vitamins and miner-
Servings Per Container: 1
als, including 100% of the recommended intake for vitamins C and E.
Calories 190
Calories from Fat 45
% Daily Value
Containing 24 g carbohydrates and 15 g protein (1.55:1 carb-to-pro-
Total Fat 5g
8%
SliM-FaSt oPtiMa high-
tein ratio), this would make a great choice for someone who wants to
Saturated Fat 2g
10%
Protein ready-to-drink
Trans Fat 0g
lose body fat. The shakes come in chocolate, vanilla, and strawberry fla-
ShakeS
Cholesterol 10mg
3%
vors. A powdered form also is available in chocolate and vanilla flavors.
Rating
Sodium 220mg
17%
★★★
Claims Vitamins and minerals
Total Carb. 24g
8%
Slim-Fast also has an Easy to Digest ready-to-drink shake that is lac-
Dietary Fiber 5g
20%
Allergens
Milk, soy
tose and gluten free and that provides 26 g carbs, 10 g protein (2.6:1
$
Sugars 13g
$5.49/4 pack
carb-to-protein ratio) and 180 calories per 11-oz serving—a perfect
Protein 15g
☛ Distribution SM, DC, CS,
recovery choice for allergy-prone and lactose-intolerant athletes!
Vitamin A 35% • Vitamin C 100%
ND, IO
Calcium 50%
• Iron 15%
Pros: These high-protein shakes also provide 5 g dietary fiber.
www.slimfast.com
Vitamin D 35% • Vitamin E 100%
Vitamin K 25% • Thiamin 35%
Cons: Each serving has 2 g saturated fat.
Riboflavin 35% • Niacin 35%
Vitamin B6 35% • Folate 30%
The Slim Fast High Protein shake had somewhat of a chalky tex-
Vitamin B12 35% • Biotin 35%
ture, but the taste was good.
Pantothenic Acid 35% • Phosphorus 50%
Iodine 35%
• Magnesium 35%
Zinc 15%
• Selenium 25%
What is the difference between the various protein sources?
Manganese 35% • Chromium 35%
Molybdenum 30%
FYI Whey protein is found in milk. It is absorbed and used up quickly by your body.
Therefore, it is a good supplement after intense workouts. Casein is the main pro-
tein found in milk. Since it is digested and absorbed slowly, it is a good supplement
for meal replacements or before bed. Soy protein is plant based, but it is just as
digestible as other protein sources. Soy also has the added bonus of containing
antioxidants and being lactose free. It is a good meal replacement supplement. Most
ready-to-drink protein shakes contain a combination of protein sources, including
those listed above, as well as milk and/or eggs.
Kashi GO LEAN Shake Mix
Kashi GO LEAN Shake Mix
Are you looking for a kosher option among protein shakes? Well, look
no further. Kashi GO LEAN Shake Mix is your answer! Two scoops of this
Nutrition Facts
soy protein-based powder will provide 32 g carbs and 21 g protein (1.5:1
Serving Size: 2 Scoops (60 grams)
mixed with 8 oz of water
carb-to-protein ratio). You have the option of mixing it with either 8-oz
Servings Per Container: about 9
milk (which will provide additional calories, carbs, and protein) or water.
Calories 220
Calories from Fat 5
% Daily Value
kaShi go lean Shake
The powder form may not be ideal for convenience; however, it does
Total Fat 1 g
2%
Mix
allow you flexibility. Mix the chocolate or vanilla powder, milk, or water
Saturated Fat 0g
0%
Rating
★★
and your favorite fresh or frozen fruit in the blender for a delicious, high-
Trans Fat 0g
Claims High protein and fiber,
protein smoothie—a refreshing treat that’s great for muscle recovery
Cholesterol 0mg
0%
kosher, soy protein
after a hard workout!
Sodium 120mg
5%
Total Carb. 32g
11%
Allergens
Soy, milk
Pros: This kosher-certified product is high in fiber (7 g) and a great
Dietary Fiber 7g
28%
$
$38.99/4 pack, $9.99/1
source of 22 vitamins.
Sugars 23g
☛ Distribution
H/N
Protein 21g
www.kashi.com
Cons: Kashi GO LEAN Shake Mix contains the herbs Uva Ursi and Panax
Vitamin A 35% • Vitamin C 50%
Ginseng (see FYI).
Calcium 40%
• Iron 25%
Vitamin D 35% • Magnesium 40%
This is another not-so-sweet option that tasted good. We mixed it
Vitamin E 50% • Zinc 15%
with water so it wasn’t too thick either.
Vitamin K 25% • Selenium 25%
Thiamin 35%
• Copper 35%
Riboflavin 35% • Manganese 70%
Uva Ursi and Panax Ginseng
Niacin 35%
• Molybdenum 35%
Vitamin B6 35% • Iodine 35%
Uva Ursi was used to treat urinary tract infections before the discovery of modern
Folic Acid 30% • Vitamin B12 35%
Biotin 35% • Pantothenic Acid 35%
FYI antibiotics. Animal research has shown this herb to be antimicrobial and a diuretic,
Phosphorus 40%
but human studies have not confirmed this. This herb should not be taken for longer
than one week. Learn more.
Panax Ginseng has historically been used as a “cure-all,” but this product claims it
is a “natural energy booster.” Both herbs should be avoided by pregnant women and
individuals with high blood pressure. Learn more.
continued on page 11
Supermarket Savvy April 2008
Comparison Chart of High Protein Drinks
Rankings based on the ratio of grams of carbohydrate to grams of protein.
Carb/Protein
Total Fat Saturated Total Carbohy-
Dietary
Serving Size – 8 fl. oz.
Ratio
Calories
(g)
Fat (g)
drate (g)
Fiber (g)
Sugars (g) Protein (g)
>4:1 carb/protein ratio
Slim Fast Optima Powder*
9.0
110
3
0.5
18
5
6
2
Carnation Instant Breakfast Original Powder*
5.4
130
1
0
27
<1
20
5
Boost Smoothie
4.9
240
3
1
44
0
36
9
Ensure with Fiber
4.7
250
6
1
42
3
17
9
4:1 carb/protein ratio
Ensure
4.4
250
6
1
40
1
22
9
Boost with Benefiber
4.2
240
4
1
42
3
20
10
Slim Fast
4.1
160
2
1
29
4
25
7
Boost
4.1
240
10
1
41
0
25
10
Horizon Organic Reduced Fat Strawberry Milk
3.9
200
5
3
31
0
31
8
Ensure Plus
3.8
350
11
2
50
<1
22
13
Odwalla Super Protein Original
3.5
190
1
0
35
1
29
10
3:1 carb/protein ratio
Horizon Organic Lowfat Chocolate Milk
3.4
170
3
2
27
<1
27
8
Carnation Instant Breakfast Original
3.2
180
4
1
29
1
28
9
Power Bar Recovery Shake
3.2
180
4
1
29
1
28
9
Boost Plus
3.2
360
14
2
45
0
22
14
Ensure High Calcium
3.1
220
6
1
31
<1
21
10
Slim Fast Easy to Digest
2.7
130
4
1
19
2
15
7
Ensure High Protein
2.6
230
6
1
31
<1
21
12
Slim Fast Optima
2.6
140
5
2
18
4
13
7
Odwalla Super Protein Al’mondo
2.5
190
6
1
25
3
19
10
2:1 carb/protein ratio
Carnation Instant Breakfast No Sugar Added Powder*
2.4
60
0.5
0
12
4
7
5
Odwalla Super Protein Chocolate
2.4
170
4
1
24
0
20
10
Cytosport Muscle Milk Collegiate Powder**
2.2
420
5
2
65
3
4
29
Champion Nutrition Metabolol II Powder*
2.2
260
3
1
40
1
15
18
Boost High Protein
2.2
240
6
1
33
0
18
15
Slim Fast High Protein Powder*
1.9
110
3.5
0.5
13
4
6
7
Slim Fast High Protein
1.5
140
4
2
17
4
9
11
Kashi GO LEAN Shake Mix*
1.5
220
1
0
32
7
23
21
1:1 carb/protein ratio
Cytosport Muscle Milk Collegiate
1.5
180
6
2
19
<1
3
13
Horizon Organic Fat Free Milk
1.3
90
0
0
12
0
12
9
Carnation Instant Breakfast No Sugar Added
1.3
110
4
1
12
1
9
9
EAS Myoplex Lite
1.0
120
2
0
15
4
15
EAS AdvantEDGE Soy Protein Powder*
1.0
170
1
0
19
0
17
20
EAS Myoplex Lite Powder*
0.8
180
2
1
19
3
1
25
EAS Myoplex Original Powder*
0.5
280
3
1
23
3
2
42
<1:1 carb/protein ratio
Cytosport Muscle Milk Original Powder**
0.5
220
9
4.5
12
4
3
23
Cytosport Muscle Milk Original
0.5
160
8
4
7
0
4
15
EAS Myoplex Original
0.5
140
3
0
9
3
<1
20
Cytosport Muscle Milk Light Powder**
0.4
140
4.5
2
8
<1
1.5
18
Cytosport Muscle Milk Light
0.4
150
5
1.5
8
<1
3
19
Atkins Advantage
0.4
120
7
2
4
3
<1
11
Slim Fast Lower Carb
0.3
140
7
1
4
3
<1
15
Lean Body Hi-Protein Milk Shake
0.2
120
4
0
4
2
0
19
EAS AdvantEDGE Carb Control
0.2
80
2
0
2
1
<1
12
EAS 100% Whey Protein Powder*
0.1
120
2
1
3
<1
1
23
Cytosport Complete Whey Protein Powder*
0.1
90
2
1
1
0
1
18
*All nutrition info for powders based on suggested serving size + 8 oz Water
**Cytosport Powders are to be mixed with 10-12 oz of water - nutrition info based on 8 oz serving
Supermarket Savvy April 2008
by A i s l e
e Tips
Protein Drinks
l
i
s
for Athletes
A
Who should use protein drinks?
When is the best time to use a protein
Recovery drinks, commonly referred to as protein shakes, can
The best time is within 30 to 45 minutes of completing exercise.
benefit anyone who is physically active. Consuming a combina-
During this window, your heart rate is elevated and your blood is
tion of carbohydrates and protein after exercise replaces the fuel
flowing quickly, making it easier for nutrients to reach your cells.
your body burned off during activity and allows your muscles to
Also, remember that liquids are easier to digest than whole food,
repair and rebuild.
so the nutrients in a beverage will enter your circulation faster.
These drinks also can be used as a meal replacement or snack for
athletes on the go.
How much protein do I need to consume?
Recommended Daily Amounts
125 pounds
200 pounds
(based on body weight)
Recommended Daily Allowance*
0.8 g/kg
45 g protein/day
72 g protein/day
(0.36g/lb)
Endurance Athlete**
1.0 to 1.6 g/kg
57 to 91 g protein/day
91 to 145 g protein/day
(0.45 to 0.73 g/lb)
Intermittent Sports Athlete**
1.4 to 1.7 g/kg
80 to 97 g protein/day
127 to 155 g protein/day
(0.64 to 0.77g/lb)
Strength/Power Athlete**
1.6 to 2.0 g/kg
91 to 114 g protein/day
145 to 181 g protein/day
(0.73 to 0.91 g/lb)
*Recommended Daily Allowances are said to meet 97.5% of the adult population’s needs.
**International Society of Sports Nutrition (ISSN) recommendations.
How much protein do I already consume?
Food and Serving Size
Grams of Protein
8-oz Milk
7 to 9
1 Whole Egg
7
1-oz Cheese
6 to 7
3-oz Ground Beef
21
3-oz Grilled Chicken Breast
27
3-oz White Tuna Canned in Water
20
Dietary guidelines recommend consuming 3 cups of low-fat or fat-free milk (or milk equivalents)
and 5 to 6 oz of lean meat, poultry, fish, dry beans, eggs, or nuts per day. The dairy, meat, and bean
groups are the main dietary sources of protein; however, protein also is found (in small amounts) in
other foods such as bread, pasta, cereals, sauces, etc.
Do the math: 3 cup Milk (24 g) + 6 oz Meat (48 g) = 72 g protein
As you can see, meeting (or exceeding) protein recommendations is not hard to do! Most people
get plenty of protein in their diet. Those who are at risk for consuming too little protein--and would
therefore need a protein drink--are vegetarians, people recovering from surgery or injury, and very
active individuals.
©2008 Linda McDonald Associates, Inc., dba, SUPERMARKET SAVVY®, Houston, TX 77042, www.supermarketsavvy.com
Supermarket Savvy April 2008
by A i s l e
e Tips
Protein Drinks
l
i
s
for Athletes
A
How do I know which protein drink is right for me?
For the best recovery, choose a drink based on your
Your body will use the carbohydrates to replace the
training type and intensity and your body composi-
glycogen (stored muscle fuel) that you just used during
tion goals:
activity; the protein will be used to repair and rebuild
muscle tissue damaged during training. Consistent and
❖ 3 or 4:1 carb-to-protein ratio—endurance athletes
proper recovery will lead to increased endurance and
or those who need to gain weight
lean mass over time.
❖ 2 or 3:1 carb-to-protein ratio—power athletes or
If you are looking for a drink to use between meals,
those who desire weight maintenance
choose one that has a high protein and fiber content, a
❖ 1 or 2:1 carb-to-protein ratio—those who want to
moderate amount of carbohydrates, and a small amount
decrease body fat during the off-season
of fat. Protein, fiber, and fat help you to feel full longer.
Tips:
Common Myths:
❖ If you are using a protein powder, measure the pow-
der into a shaker bottle and throw it in your gym bag.
❖ There is no link between high levels of dietary
When you finish exercising, all you have to do is add
protein and kidney disease or decreased bone
water!
mass in active, healthy individuals.
❖ For some variety, try mixing protein powder, milk or
❖ Research also has shown that a high protein diet
water, ice or frozen yogurt, and your favorite fresh or
does not promote dehydration--consuming extra
frozen fruit in a blender for a smoothie.
protein will not cause you to lose more water
❖ If you are trying to gain weight or needs extra calo-
than you normally would lose during exercise.
ries, try adding peanut butter or ice cream to your
Remember to drink water often before, during,
smoothie.
and after exercise to prevent dehydration.
❖ You can make smoothies with ready-to-drink protein
❖ Research does not support the common mis-
supplements; just leave out the milk or water.
conception that soy protein lowers blood levels
of testosterone or reduces lean body mass in
❖ If protein supplements don’t exactly fit into your bud-
males.
get, try a glass of milk!
❖ There are supplements available for vegetarians, lac-
tose-intolerant individuals, and those with soy aller-
gies--just be sure to check the labels.
Make your own protein shake:
❖ Just remember to drink something with carbohydrates
and some protein after your workout.
Chocolate Peanut Butter Banana shake
Makes 1 serving (about 8 oz)
ingreDients
DireCtions
• 3/4 c reduced-fat chocolate milk*
Pour chocolate milk into a blender. Add the peanut butter and
• 1 tbsp peanut butter
blend on high until well blended. Add the banana and blend on
• 1/2 large, frozen banana (peel and place in plastic bag in
low until smooth and frothy. Enjoy immediately.
the freezer until frozen)
nutrition Facts
• Add ice for texture, if desired.
Calories 310, Calories from Fat 110, Total Fat 12g, Saturated Fat 3g, Cholesterol 20mg,
*You can substitute a chocolate ready-to-drink shake, but the
Sodium 260mg, Total Carbohydrate 43g, Dietary Fiber 3g, Sugars 34g, Protein 12g,
nutritional value will be different.
Vitamin A 8%, Vitamin C 10%, Calcium 40%, Iron 2% (carb-to-protein ratio = 3.58:1)
Supermarket Savvy April 2008
Food Reviews
Kellogg’s All-Bran Fiber Drink
According to data from NHANES, only one in
10 Americans gets the recommended 25 to 30
g fiber each day. All-Bran, known for its high-
Kellogg’s All-Bran Fiber
All-Bran Fiber Bars -
fiber cereals, is offering consumers even more
Drink - Ice Tea Mix
Strawberry Drizzle Bar
convenient ways to up their fiber intake with
new All-Bran Fiber Drink Mix and Fiber Bars.
Nutrition Facts
Nutrition Facts
The drink mix contains polydextrose, a soluble Serving Size: 1 packet
Serving Size: 1 Bar (40g)
(makes 16.9 oz)
Servings Per Container: 6
fiber that provides 10 g fiber and 20 calories Servings Per Container: 10
Calories 120
Calories from Fat 20
kellogg’S all-Bran
per serving. The instructions say to add one Calories 20
Calories from Fat 0
% Daily Value
FiBer drink
packet of mix (1/2 oz) to a 16.9-oz bottled water
% Daily Value
Total Fat 2.5g
4%
Rating
★★★
and shake. All-Bran Fiber Drink Mixes come in Total Fat 0g
0%
Saturated Fat 1g
5%
Claims
High fiber
two flavors—Pink Lemonade and Iced Tea. The Saturated Fat 0g
0%
Trans Fat 0g
Allergens
Soy, milk
Trans Fat 0g
Cholesterol 0mg
0%
sweetener used is sucralose.
$
Cholesterol 0mg
0%
Sodium 160mg
7%
$3.99/10 ½-oz packets
Sodium 5mg
0%
Total Carb. 30g
10%
$4.99/6 1.4-oz bars
The All-Bran Fiber Bars are made from wheat Total Carb. 12g
4%
Dietary Fiber 10g
40%
☛ Distribution SM, DC, ND
bran, real fruit pieces, and whole-grain rolled Dietary Fiber 10g
20%
Sugars 9g
www.allbran.com
oats. They also contain 10 g fiber and 120 to 130 Sugars <1g
Protein 2g
calories in a 40 g bar. Flavors include Apple Cin-
Protein 0g
Vitamin A 0% • Vitamin C 0%
namon Streusel and Strawberry Drizzle.
Vitamin A 0% • Vitamin C 0%
Calcium 2%
• Iron 8%
Calcium 0%
• Iron 0%
Thiamine 10% • Vitamin B6 10%
Find these products in the health and nutri-
Niacin 20%
• Vitamin B6 20%
Folic Acid 10% • Vitamin B12 10%
Vitamin B12 20%
tion aisles of the supermarket, which may be in
the pharmacy department.
Pros: The drink mix and bars provide 40% daily recommended value of
fiber.
Cons: The drink mix has to be shaken vigorously to get it to dissolve.
It is hard to believe that this drink contains 10 g fiber. When shaken
thoroughly, it is clear and has a pleasant, not-too-sweet taste.
Silk Plus -
Silk Plus
Vanilla Plus Fiber
Now you can get added fiber and Omega-3s in Silk Soymilk. Unfortu-
nately, these ingredients are not together in one carton. Silk Plus Fiber
Nutrition Facts
provides 5 g fiber per 8-oz serving, which is as much as a large apple or
Serving Size: 8 oz (1 cup)
Servings Per Container: 8
a bowl of oatmeal. Silk Plus Omega-3 DHA contains 370 mg ALA Omega-
Calories 100
Calories from Fat 30
3 and 32 mg DHA Omega-3. Both Silk Plus Soymilks provide 6.25 g soy
% Daily Value
protein and 35% DV calcium, In addition, they are lactose-, dairy-, and
Total Fat 3.5g
5%
Silk PluS
cholesterol-free.
Saturated Fat 0.5g
3%
Rating
Trans Fat 0g
★★
Pros: The Silk Plus Fiber provides 5 g fiber (20% DV) and the Silk Plus
Polyunsaturated Fat 2g
Claims
Soy protein, high
Monounsaturated Fat 1g
fiber, Omega-3, calcium,
Omega-3 provides 370 mg ALA Omega-3 and 32 mg DHA Omega-3.
Cholesterol 0mg
0%
lactose free
Cons: The total fat in the Omega-3 soymilk is 5 g; the Fiber soymilk has
Sodium 95mg
4%
Allergens
Soy
3.5 g—equal to the amount of fat in whole milk.
Potassium 300mg
8%
$
$3.59 / ½ gallon
Silk already has delivered great-tasting, high-quality products to
Total Carb. 14g
5%
☛ Distribution SM, H/D, ND
Dietary Fiber 5g
20%
health-conscious consumers. These new products are no exception.
www.silksoymilkplus.com/
Sugars 7g
Protein 6g
Peapod Introduces Virtual Nutritionist
Vitamin A 10% • Vitamin C 0%
Calcium 30%
• Iron 6%
Check out the new NutriFilter on Peapod.com that essentially reads the food labels
Vitamin D 30% • Riboflavin 30%
Folate 6%
• Magnesium 10%
FYI for you. It sifts through all the food products available online and highlights the ones
that meet customers’ nutritional needs, whether it’s for gluten-free, peanut-free or
low fat foods, or foods that meet other requirements, such as Kosher, organic, high
or low fiber, or even as specific as high in vitamin C or calcium. You have the option
of using 5 pre-set plans (gluten-free, peanut-free, USDA good fiber, USDA low-fat,
and USDA low-sodium) or creating your own custom plan.
Supermarket Savvy April 2008
YoCalcium Yogurt
YoCalcium Yogurt -
Wild Berry
If you need to boost your calcium intake, consider YoCalcium Yogurt
by Stonyfield Farm. They have increased the calcium in their yogurt to
Nutrition Facts
50% DV in a 6-oz cup. In addition, YoCalcium contains 20% DV vitamin
Serving Size: 6 oz
Servings Per Container: 1
D and inulin, a natural dietary fiber; both are proven to help enhance Calories 120
Calories from Fat 0
yocalciuM yogurt
calcium absorption. Like all Stonyfield Farm dairy products, YoCalcium
% Daily Value
is made with organic milk and has no artificial flavors, colors, or sweet-
Total Fat 0g
0%
Rating
★★★
eners. Flavors include Wild Berry, Strawberry, Raspberry, and Apricot
Saturated Fat 0g
0%
Claims High calcium, vitamin
Trans Fat 0g
D, probiotics, organic
Mango.
Cholesterol 0mg
0%
Allergens
Milk
Pros: Excellent source of calcium (50% DV), vitamin D (20% DV), and
Sodium 135mg
6%
$
$0.89/6-oz cup
protein (7 g). Made from organic, fat-free milk (0 g fat).
Potassium 360mg
10%
☛ Distribution SM, H/N, ND
Total Carb. 22g
7%
Cons: None
Dietary Fiber <1g
4%
www.stonyfield.com
YoCalcium is creamy and tasty with just a hint of sweetness.
Sugars 21g
Protein 7g
Vitamin A 0% • Vitamin C 0%
Skinny Cow Dippers
Calcium 50%
• Iron 0%
Riboflavin 20% • Vitamin B12 10%
Phosphorus 20% • Vitamin D 20%
If you are looking for a sweet ending to a meal, try a Skinny Dipper.
They are creamy and delicious and fairly low in calories (80) and fat
(3 g) per bar. The calories and sugar levels are kept low with the addi-
Skinny Cow Dippers
tion of sucralose, an artificial sweetener. The fat is low because they are
Skinny cow diPPerS
made with low-fat milk. They come in boxes of 12 bars in a combination
Rating
Nutrition Facts
★★
of mint and vanilla or caramel and vanilla with a dipped, chocolate top.
Serving Size: 1 bar (38g)
Claims Kosher, low calorie,
Servings Per Container: 12
gluten free
Pros: Calorie-controlled (80 per pop) frozen dessert.
Calories 80
Calories from Fat 25
Allergens
Milk
Cons: The challenge is to eat just one! The saturated fat is high at 2 g
% Daily Value
$
$4.99/12 pops
Total Fat 3g
5%
per pop.
☛ Distribution
SM, ND
Saturated Fat 2g
10%
www.gettheskinny.com
My favorite is the mint. The chocolaty-dipped top is a treat.
Trans Fat 0g
Cholesterol 3mg
1%
Sodium 30mg
1%
Find MyPyramid Nutrition Labeling on ConAgra Products
Total Carb. 11g
4%
Dietary Fiber 2g
4%
ConAgra is launching its own front-of-the-package nutrition
Sugars 7g
FYI labeling system using a MyPyramid theme. Look for it on
Protein 2g
popular brands such as Healthy Choice, Chef Boyardee, and
Vitamin A 4% • Vitamin C 0%
Orville Redenbacher’s.
Calcium 6%
• Iron 0%
Kraft Expands LiveActive Line in Post Cereal
Crystal Light LiveActive
& Crystal Light
Kraft research shows that nearly two-thirds of Americans (64%)
Nutrition Facts
find maintaining good digestive health to be a greater challenge than
Serving Size: 5g (makes 16.9 fl oz)
maintaining a good credit score. With the expansion of the LiveActive
Servings Per Container: 14
Calories 10
Calories from Fat 0
line, it now is easier to help promote digestive health throughout the
% Daily Value
day with the addition of LiveActive Post Cereal and On The Go Drink
Total Fat 0g
0%
Mixes from Crystal Light to their present offering of LiveActive Natural
Saturated Fat 0g
0%
kraFt liveactive
Cheese Snacks from Kraft and Live Active Cottage Cheese from Break-
Trans Fat 0g
Rating
★★
stone’s/Knudsen (see reviews in SS September 2007). Both of these new
Cholesterol 0mg
0%
Sodium 20mg
1%
Claims
Prebiotics, fiber
LiveActive products provide 3 g of a probiotic fiber called inulin per
Total Carb. 3g
1%
Allergens Soy, wheat, milk,
serving. LiveActive Drink Mix is a 10-calorie beverage with 100% DV of
Dietary Fiber 3g
12%
tree nuts
vitamin C in an 8-oz serving and comes in Mixed Berry and Raspberry
Sugars 0g
$
$3.29 / 10 packets
Peach flavors.
Protein 0g
$3.79 / 13-ox box
Vitamin A 0% • Vitamin C 100%
☛ Distribution
SM, ND
LiveActive cereal is a breakfast option that has crispy, whole-grain
Calcium 0%
• Iron 0%
www.kraftfoods.
flakes and crunchy clusters of nuts, fruits, and berries. The lowest-fat
com/liveactivefoods
choice is the Mixed Berry Crunch that contains 190 calories and 2 g fat
in a ½-cup serving. The Nut Harvest Crunch is higher in calories (220)
and fat (6 g) due to the addition of almonds, pecans, and walnuts--all
healthy fats.
10
Supermarket Savvy April 2008
Protein Drinks for Athletes
One of the most common recommendations for athletes is protein supplementation, which the body
uses to repair and rebuild muscle tissue damaged during exercise. A huge variety of protein supple-
ments is available, so how do you know which one to use? Some products are marketed specifically to
athletes and come with a hefty cost; other products provide the same nutrients as those pricey supple-
ments for less money, but they may not necessarily be associated with athletic performance.
Athletes frequently consume protein drinks after a workout to get extra protein. Although they are com-
monly called “protein shakes,” the main nutrients in these drinks often are carbohydrates with smaller
amounts of protein. In fact, carbohydrates are the most important component of a post-workout recovery
drink because they are needed to replace depleted glycogen stores. Small amounts of protein also are
important for muscle repair and synthesis—which is exactly what some “protein” shakes provide. The
most important thing is to drink something after a workout so your body can begin the process of glyco-
gen replacement and muscle recovery.
PowerBar Recovery Shake
PowerBar Recovery Shake
- Creamy Chocolate Shake
The new PowerBar Performance System is a three-step guide designed
to help athletes adhere to sports nutrition guidelines via PowerBar
Nutrition Facts
products. The three steps—1. Energize, 2. Refuel, and 3. Rebuild—are
Serving Size: 11 oz
Servings Per Container: 1
indicated on product packaging so athletes know when to use each Calories 250 Calories from Fat 50
product.
% Daily Value
Total Fat 5g
8%
1. The “Energize” product provides muscles with sustained energy
Saturated Fat 1.5g
8%
from complex carbohydrates and protein and for training or com-
Trans Fat 0g
petition via the PowerBar Performance Bar and PowerBar Ener-
Cholesterol 10mg
3%
Sodium 220mg
9%
gize Bar.
Potassium 540 mg
15%
Total Carb. 40g
13%
2. “Refuel” products are designed to keep muscles fueled with sim-
Dietary Fiber 1g
4%
PowerBar recovery
ple, easily digestible carbohydrates and electrolytes to maintain
Sugars 38g
Shake
peak performance with the use of the PowerBar Gel, PowerBar
Protein 13g
Rating
★★★
Electrolytes, the PowerBar Endurance Sport Drink, and the Pow-
Vitamin A 45% • Vitamin C 50%
Calcium 50%
• Iron 25%
Claims High protein, vitamins
erBar Performance Bar.
Vitamin E 25% • Thiamine 25%
and minerals
Riboflavin 25% • Niacin 25%
Allergens
Milk
3. The “Rebuild” products, PowerBar Recovery Bar, PowerBar
Vitamin B6 25% • Folate 25%
$
$6.99/4 pack
Recovery Shake, and PowerBar Recovery Beverage, replace
Vitamin B12 25% • Biotin 25%
Pantothenic Acid 25%
☛ Distribution SM, H/N, IO
energy stores and help muscles recover properly and quickly
Phosphorus 50% • Magnesium 30%
www.powerbar.com
after training or competition with a combination of carbohy-
Zinc 25%
• Copper 25%
Vitamin D 25% • Vitamin K 25%
drates and protein.
Iodine 30%
• Manganese 25%
continued on page 2
Our mission statement
Key to information boxes
inside
Rating
DC = Drug & Convenience Stores
NA = Information not
To provide objective,
Protein Drink Food
★★★ Recommended
CS = Club & Super Stores
available at the time
Reviews ........................ 1-5, 11
balanced, and science based
★★ Recommended (see ‘Cons’)
ND = Nationally distributed
of publication
★ Not Recommended
RD = Regionally distributed
Protein Drink Chart ...................6
information on new food
FREE OFFER = Free product
TM = Test Market
products, health issues,
☛ Distribution
sample offer
Protein Drink Tip Sheet ......... 7-8
SM = Supermarkets
MO = Mail Order
food labels, trends, and
= Editorial comments
H/N = Health/Natural Food Stores
IO = Internet Order
New Food Reviews .............. 9-10
educational resources.
GS = Gourmet & Specialty Stores
FS = Food Service
Sports Nutrition Resources .....11
The PowerBar Recovery Shake is one of three products in the
“Rebuild” step. This new shake has 13 g protein for muscle repair and
synthesis and 40 g carbohydrates for glycogen replacement per 11-oz
serving—a 3:1 carb-to-protein ratio (see FYI below). It comes in a conve-
nient, ready-to-drink container in chocolate and vanilla flavors.
Pros: The PowerBar Recovery Shake is an excellent source of 21 differ-
ent vitamins and minerals and provides a 3:1 carb-to-protein ratio.
Cons: None
This would be a great choice for recovery, especially for endur-
ance athletes because of the high carbohydrate content—and it tastes
good too!
How do you decide which post-workout protein drink is right for you?
Amy Bragg, R.D., C.S.S.D., L.D., Director of Performance Nutrition at Texas A&M
FYI University Athletics,
addresses recovery with Aggie athletes and summarizes her recommendations as
follows:
For endurance athletes or individuals who need to gain weight:
• 3 to 4 g carbohydrates per gram of protein
For power athletes or elite athletes who desire weight maintenance and optimal
performance:
• 2 to 3 g carbohydrates per gram of protein
To lean out or impact body composition during the off-season:
• 1 to 2 g carbohydrates per gram of protein
“Recovery is so important for our athletes because optimal nutrition practices will
increase endurance and lean body mass over time. Our student athletes juggle
practice, conditioning, competition, travel, and academic demands. Promoting
recovery after rigorous training helps the athletes perform better and stay healthy!”
EAS Myoplex Original
EAS Myoplex -
Chocolate Fudge
Use what the pros use! EAS products are currently the only sports
nutrition brand with products certified by a third-party testing organiza-
Nutrition Facts
tion (NSF International, Inc.) as part of the NFL and NFL Players’ Asso-
Serving Size: 17 oz
ciation Supplement Label Certification Program. According to their Web
Servings Per Container: 1
site, this means that select “EAS products fully comply with the NFL’s Calories 300
Calories from Fat 60
% Daily Value
eaS MyoPlex original
banned substances requirements and also have been independently
Total Fat 7g
11%
Rating
★★
tested to verify that each product contains only what’s on the label.”
Saturated Fat 1g
5%
Claims
Fiber, vitamins and
Trans Fat 0g
minerals
EAS Myoplex Original is a 17-oz ready-to-drink shake (also available
Cholesterol 20mg
7%
Allergens
Milk
in powder) that provides 300 calories, 19 g carbohydrates, and 42 g
Sodium 700mg
29%
$
$49.95/12 servings
protein (0.45:1 carb-to-protein ratio). This product is recommended for
Total Carb. 19g
6%
☛ Distribution SM, H/N,
those who have weight and fitness goals of becoming lean and strong or
Dietary Fiber 6g
24%
Sugars 2g
DC, IO
for general weight management.
Protein 42g
www.eas.com
EAS also has a light version—EAS Myoplex Lite—which comes in
Vitamin A 40% • Vitamin C 100%
11-oz ready-to-drink or powder form. It has a 1:1 carb-to-protein ratio,
Biotin 50%
• Calcium 60%
Iron 15%
• Phosphorus 90%
170 calories, and 20 g carbohydrates and protein per 11-oz serving.
Vitamin D 50% • Zinc 70%
Magnesium 60% • Vitamin K 50%
Pros: The NSF certification guarantees you are purchasing what the
Copper 15%
• Selenium 60%
Riboflavin 60% • Chromium 80%
label says. This product also is high in fiber (6 g).
Manganese 40% • Vitamin B6 50%
Vitamin E 100% • Molybdenum 50%
Cons: EAS Myoplex Original only is available in a 17-oz size. It is not
Vitamin B12 50% • Thiamin 50%
ideal for recovery because of the 0.45:1 carb-to-protein ratio.
Pantothenic Acid 50% • Niacin 50%
Iodine 50%
• Folate 90%
This product would be best suited for meal replacement rather
than recovery because of the low carbohydrate content. However, pair-
ing this with a piece of fruit or other carbohydrate-containing sports
drink would increase your carbohydrate consumption. Use the powder if
you want a smaller serving size or to make a high-protein fruit smoothie!
Supermarket Savvy April 2008
Muscle Milk Original
Muscle Milk Original
Record-setting NFL legend Jerry Rice and newcomer Adrian Peterson
are just two of the many professional athletes who use Cytosport prod-
Supplement Facts
ucts. The best known Cytosport product is Muscle Milk, which claims
Serving Size: 11 oz
to be “America’s favorite protein.” This lactose-free protein shake con-
Servings Per Container: 1
tains the trademarked Lean Lipids. Lean Lipids consist of medium-chain Calories 220
Calories from Fat 100
% Daily Value
triglycerides (MCT), which provide fat metabolizing, anti-inflammatory
Total Fat 11g
17%
effects and easily mobilized energy for workouts, according to their
Saturated Fat 4.5g
23%
research. (See FYI below)
Trans Fat 0g
MuScle Milk original
Cholesterol 5mg
2%
A low carbohydrate (9 g) and high protein (21 g) content, which is
Sodium 110mg
5%
Rating
★★
a 0.47:1 carb-to-protein ratio, make this shake more suitable for meal
Total Carb. 9g
3%
Claims
Lactose free, low
replacement or pre-workout (rather than post-workout) recovery. How-
Dietary Fiber 0g
0%
sugar, high protein
ever, Cytosport offers products that can be added to the shakes (Cyto-
Sugars 5g
Allergens
Milk and soy
Protein 21g
Carb II) to customize the carbohydrate content. It comes in a variety of
$
$11.95/4 pack
Vitamin A 22% • Vitamin C 22%
flavors, including Banana Crème, Root Beer Float, and Cookies ‘n Cream,
☛ Distribution SM, H/N, IO
Biotin 22%
• Calcium 39%
and in ready-to-drink (11 oz or 17 oz) or powder form.
Iron 22% • Pantothenic Acid 22%
www.cytosport.com
Vitamin D 22% • Phosphorous 22%
Cytosport offers a line of Muscle Milk Light Products (8.5-oz ready-
Vitamin E 27% • Iodine 23%
Thiamin 22%
• Magnesium 22%
to-drink and powder) with a 0.42:1 carb-to-protein ratio and 44% less fat
Riboflavin 22% • Zinc 23%
and 33% less calories than the original Muscle Milk. This also is a great
Niacin 22%
• Copper 22%
Vitamin B6 22% • Chromium 55%
meal replacement in a smaller serving.
Folate 22%
• Potassium 7%
Vitamin B12 22%
Muscle Milk Collegiate Formula (which was formulated to meet
National Collegiate Athletic Association guidelines for supplements that
can be purchased by institutions, meaning it has less than 30% of calo-
ries from protein and no banned substances) has a 1.46:1 carb-to-protein
ratio and is available in 11-oz ready-to-drink and powder form.
Pros: Muscle Milk is a lactose-free product that comes in seven flavors.
Cytosport also has achieved Good Manufacturing Practices (GMP) Reg-
istration through NSF International’s Dietary Supplements Certification
Program.
Cons: This product is high in saturated fat (4.5 g) and has a carbohy-
drate-to-protein ratio of 0.47:1.
This product is artificially sweetened and has a super sweet taste!
Medium-Chain Triglycerides (MCTs)
Medium-chain triglycerides are absorbed quickly and burned for immediate energy.
FYI It is thought that MCTs may spare the use of an athlete’s muscle glycogen, which
could delay the onset of fatigue. It also is suggested that MCTs help maintain mus-
cle mass because they produce ketone bodies, which are used for energy before
the body turns to the amino acids in muscle for energy. However, there has been
very little research on MCTs and athletic performance to date. Learn more.
Do athletes really need more protein?
The International Society of Sports Nutrition (ISSN) recommends that endurance
athletes consume 1 to 1.6 g protein per kilogram of body weight per day. Strength
or power athletes should have 1.6 to 2 g protein per kilogram of body weight daily.
The recommendation for athletes who take part in intermittent sports (e.g., soccer,
basketball, etc.) is 1.4 to 1.7 g protein per kilogram of body weight per day. These
recommendations depend on intensity and duration of exercise and the training
status of the athlete. (See Tip Sheet on Page 7 for more information.)
“International Society of Sports Nutrition Position Stand: Protein and Exercise.” Jour-
nal of the International Society of Sports Nutrition. 4:8. 2007.
Supermarket Savvy April 2008
Horizon Organic Low Fat Chocolate Milk
Horizon Organic Low Fat
Chocolate Milk
Milk really does a body good! That’s right—good, old-fashioned choc-
olate milk is a great choice for post-workout recovery and for cost-con-
Nutrition Facts
scious athletes. Research has shown that chocolate milk is an effective
Serving Size: 8 oz
Servings Per Container: 8 in
alternative for recovery and is superior to regular milk because of the
1/2 gallon
extra carbohydrates provided by the chocolate (International Journal Calories 170
Calories from Fat 25
of Sport Nutrition and Exercise Metabolism, 2006, 16, 78-91). Each 8-oz
% Daily Value
serving provides 170 calories, 27 g carbohydrates, and 8 g protein (3.38:1
Total Fat 3g
4%
carb-to-protein ratio). Horizon chocolate milk also is a great source of cal-
Saturated Fat 1.5g
8%
Trans Fat 0g
cium (30%) and vitamin D (25%) and a good source of vitamin A (10%).
Cholesterol 15mg
4%
In addition, Horizon Low Fat Chocolate Milk is produced without
Sodium 140mg
6%
Total Carb. 27g
9%
antibiotics, growth hormones, or pesticides. Horizon also makes a
horizon organic low Fat
Dietary Fiber <1g
4%
chocolate Milk
low-fat regular milk (100 calories, 2.5 g fat, 12 g carbs, 8 g protein) and
Sugars 27g
conveniently packed, shelf-stable, single servings of reduced-fat plain,
Protein 8g
Rating
★★★
strawberry, chocolate, and vanilla milk (up to 200 calories, 4.5 g fat, 31 g
Vitamin A 10% • Vitamin C 2%
Claims
Organic
carbs, and 8 g protein, depending on flavor).
Calcium 30%
• Iron 2%
Allergens
Milk
Vitamin D 25% • Phosphorus 25%
$
$3 to $4/half gallon
Pros: Horizon Organic Low Fat Chocolate Milk is a high in calcium and
☛ Distribution SM, H/N, DC
vitamin D and low in price. The 3.38:1 carb-to-protein ratio is great for
www.horizonorganic.com
recovery.
Cons: None
We tasted the single-serving, reduced-fat chocolate—it had a light
chocolate flavor and wasn’t too sweet.
Chocolate Milk for Recovery?
Some sport teams actual y have switched to using chocolate milk for recovery!
FYI Check out this story about the Washington Huskies Division 1 football team.
Odwalla Super Protein Original
Odwalla Super Protein
Original
What about the vegetarian athlete? Odwalla has a line of organic,
soy protein-based Super Protein drinks that are dairy free. The Original
Nutrition Facts
flavor, which is a 90% fruit juice/puree blend, has 190 calories, 35 g car-
Serving Size: 8 oz
Servings Per Container: 2
bohydrates, and 10 g protein (3.5:1 carb-to-protein ratio). Be aware that Calories 190 Calories from Fat 10
each serving size is only half of the bottle. If you drink the whole bottle,
% Daily Value
you will consume about 350 calories, 65 g carbs, and 18 g protein.
Total Fat 1g
1%
Saturated Fat 0g
0%
Odwalla Super Protein Original would be a great choice for any ath-
Trans Fat 0g
lete—especially those who participate in endurance sports—for recovery
Cholesterol 0mg
0%
after a workout since it provides a 3.5:1 carb-to-protein ratio. The other
Sodium 180mg
8%
flavors, Chocolate, Vanilla Al’mondo, Matcha-Licious (made from ground
Total Carb. 35g
12%
Dietary Fiber 1g
4%
odwalla SuPer Protein
green tea leaves), and Pumpkin (seasonal), are slightly higher in fat (3.5 g
Sugars 29g
original
to 6 g vs. 1 g) and all provide a 2:1 carb-to-protein ratio per 8-oz serving.
Protein 10g
Rating
★★★
These drinks would be better suited for power/strength athletes.
Vitamin C 150% • Vitamin A 0%
Claims
Vegetarian, high
Calcium 35%
• Iron 10%
protein
Pros: Odwalla Super Protein Original is a great choice for vegetarian
Vitamin B1 150% • Magnesium 10%
Allergens
Soy
athletes.
Zinc 20%
$
$3.29/15.2-oz bottle
Cons: The other flavors, besides Original, are higher in fat (3.5 g to 6 g
☛ Distribution SM, H/N, DC
vs. 1 g).
www.Odwalla.com
We tasted the Super Protein Original and the Chocolate. The Origi-
nal had a nice fruity taste and the Chocolate had a rich chocolate flavor.
When is the best time to drink protein shakes?
The best window for recovery is within 30 minutes of completing a workout. Dur-
FYI ing this time, your heart rate is elevated and blood is flowing quickly, which allows
nutrients to reach cells in a timely manner. Also, ingesting a liquid supplement for
recovery often is recommended since it is easier to digest and will reach circulation
faster than whole food.
Supermarket Savvy April 2008
Slim-Fast Optima High-
Slim-Fast Optima High-Protein Ready-to-Drink Shakes
Protein Ready-to-Drink
Shakes
Slim-Fast is now more than just your average meal replacement
shake for dieters. With only 190 calories per 11-oz serving, the Slim-Fast
Nutrition Facts
Optima High-Protein ready-to-drink shakes are a great choice for active
Serving Size: 11 oz
people on the go. These shakes are packed with 23 vitamins and miner-
Servings Per Container: 1
als, including 100% of the recommended intake for vitamins C and E.
Calories 190
Calories from Fat 45
% Daily Value
Containing 24 g carbohydrates and 15 g protein (1.55:1 carb-to-pro-
Total Fat 5g
8%
SliM-FaSt oPtiMa high-
tein ratio), this would make a great choice for someone who wants to
Saturated Fat 2g
10%
Protein ready-to-drink
Trans Fat 0g
lose body fat. The shakes come in chocolate, vanilla, and strawberry fla-
ShakeS
Cholesterol 10mg
3%
vors. A powdered form also is available in chocolate and vanilla flavors.
Rating
Sodium 220mg
17%
★★★
Claims Vitamins and minerals
Total Carb. 24g
8%
Slim-Fast also has an Easy to Digest ready-to-drink shake that is lac-
Dietary Fiber 5g
20%
Allergens
Milk, soy
tose and gluten free and that provides 26 g carbs, 10 g protein (2.6:1
$
Sugars 13g
$5.49/4 pack
carb-to-protein ratio) and 180 calories per 11-oz serving—a perfect
Protein 15g
☛ Distribution SM, DC, CS,
recovery choice for allergy-prone and lactose-intolerant athletes!
Vitamin A 35% • Vitamin C 100%
ND, IO
Calcium 50%
• Iron 15%
Pros: These high-protein shakes also provide 5 g dietary fiber.
www.slimfast.com
Vitamin D 35% • Vitamin E 100%
Vitamin K 25% • Thiamin 35%
Cons: Each serving has 2 g saturated fat.
Riboflavin 35% • Niacin 35%
Vitamin B6 35% • Folate 30%
The Slim Fast High Protein shake had somewhat of a chalky tex-
Vitamin B12 35% • Biotin 35%
ture, but the taste was good.
Pantothenic Acid 35% • Phosphorus 50%
Iodine 35%
• Magnesium 35%
Zinc 15%
• Selenium 25%
What is the difference between the various protein sources?
Manganese 35% • Chromium 35%
Molybdenum 30%
FYI Whey protein is found in milk. It is absorbed and used up quickly by your body.
Therefore, it is a good supplement after intense workouts. Casein is the main pro-
tein found in milk. Since it is digested and absorbed slowly, it is a good supplement
for meal replacements or before bed. Soy protein is plant based, but it is just as
digestible as other protein sources. Soy also has the added bonus of containing
antioxidants and being lactose free. It is a good meal replacement supplement. Most
ready-to-drink protein shakes contain a combination of protein sources, including
those listed above, as well as milk and/or eggs.
Kashi GO LEAN Shake Mix
Kashi GO LEAN Shake Mix
Are you looking for a kosher option among protein shakes? Well, look
no further. Kashi GO LEAN Shake Mix is your answer! Two scoops of this
Nutrition Facts
soy protein-based powder will provide 32 g carbs and 21 g protein (1.5:1
Serving Size: 2 Scoops (60 grams)
mixed with 8 oz of water
carb-to-protein ratio). You have the option of mixing it with either 8-oz
Servings Per Container: about 9
milk (which will provide additional calories, carbs, and protein) or water.
Calories 220
Calories from Fat 5
% Daily Value
kaShi go lean Shake
The powder form may not be ideal for convenience; however, it does
Total Fat 1 g
2%
Mix
allow you flexibility. Mix the chocolate or vanilla powder, milk, or water
Saturated Fat 0g
0%
Rating
★★
and your favorite fresh or frozen fruit in the blender for a delicious, high-
Trans Fat 0g
Claims High protein and fiber,
protein smoothie—a refreshing treat that’s great for muscle recovery
Cholesterol 0mg
0%
kosher, soy protein
after a hard workout!
Sodium 120mg
5%
Total Carb. 32g
11%
Allergens
Soy, milk
Pros: This kosher-certified product is high in fiber (7 g) and a great
Dietary Fiber 7g
28%
$
$38.99/4 pack, $9.99/1
source of 22 vitamins.
Sugars 23g
☛ Distribution
H/N
Protein 21g
www.kashi.com
Cons: Kashi GO LEAN Shake Mix contains the herbs Uva Ursi and Panax
Vitamin A 35% • Vitamin C 50%
Ginseng (see FYI).
Calcium 40%
• Iron 25%
Vitamin D 35% • Magnesium 40%
This is another not-so-sweet option that tasted good. We mixed it
Vitamin E 50% • Zinc 15%
with water so it wasn’t too thick either.
Vitamin K 25% • Selenium 25%
Thiamin 35%
• Copper 35%
Riboflavin 35% • Manganese 70%
Uva Ursi and Panax Ginseng
Niacin 35%
• Molybdenum 35%
Vitamin B6 35% • Iodine 35%
Uva Ursi was used to treat urinary tract infections before the discovery of modern
Folic Acid 30% • Vitamin B12 35%
Biotin 35% • Pantothenic Acid 35%
FYI antibiotics. Animal research has shown this herb to be antimicrobial and a diuretic,
Phosphorus 40%
but human studies have not confirmed this. This herb should not be taken for longer
than one week. Learn more.
Panax Ginseng has historically been used as a “cure-all,” but this product claims it
is a “natural energy booster.” Both herbs should be avoided by pregnant women and
individuals with high blood pressure. Learn more.
continued on page 11
Supermarket Savvy April 2008
Comparison Chart of High Protein Drinks
Rankings based on the ratio of grams of carbohydrate to grams of protein.
Carb/Protein
Total Fat Saturated Total Carbohy-
Dietary
Serving Size – 8 fl. oz.
Ratio
Calories
(g)
Fat (g)
drate (g)
Fiber (g)
Sugars (g) Protein (g)
>4:1 carb/protein ratio
Slim Fast Optima Powder*
9.0
110
3
0.5
18
5
6
2
Carnation Instant Breakfast Original Powder*
5.4
130
1
0
27
<1
20
5
Boost Smoothie
4.9
240
3
1
44
0
36
9
Ensure with Fiber
4.7
250
6
1
42
3
17
9
4:1 carb/protein ratio
Ensure
4.4
250
6
1
40
1
22
9
Boost with Benefiber
4.2
240
4
1
42
3
20
10
Slim Fast
4.1
160
2
1
29
4
25
7
Boost
4.1
240
10
1
41
0
25
10
Horizon Organic Reduced Fat Strawberry Milk
3.9
200
5
3
31
0
31
8
Ensure Plus
3.8
350
11
2
50
<1
22
13
Odwalla Super Protein Original
3.5
190
1
0
35
1
29
10
3:1 carb/protein ratio
Horizon Organic Lowfat Chocolate Milk
3.4
170
3
2
27
<1
27
8
Carnation Instant Breakfast Original
3.2
180
4
1
29
1
28
9
Power Bar Recovery Shake
3.2
180
4
1
29
1
28
9
Boost Plus
3.2
360
14
2
45
0
22
14
Ensure High Calcium
3.1
220
6
1
31
<1
21
10
Slim Fast Easy to Digest
2.7
130
4
1
19
2
15
7
Ensure High Protein
2.6
230
6
1
31
<1
21
12
Slim Fast Optima
2.6
140
5
2
18
4
13
7
Odwalla Super Protein Al’mondo
2.5
190
6
1
25
3
19
10
2:1 carb/protein ratio
Carnation Instant Breakfast No Sugar Added Powder*
2.4
60
0.5
0
12
4
7
5
Odwalla Super Protein Chocolate
2.4
170
4
1
24
0
20
10
Cytosport Muscle Milk Collegiate Powder**
2.2
420
5
2
65
3
4
29
Champion Nutrition Metabolol II Powder*
2.2
260
3
1
40
1
15
18
Boost High Protein
2.2
240
6
1
33
0
18
15
Slim Fast High Protein Powder*
1.9
110
3.5
0.5
13
4
6
7
Slim Fast High Protein
1.5
140
4
2
17
4
9
11
Kashi GO LEAN Shake Mix*
1.5
220
1
0
32
7
23
21
1:1 carb/protein ratio
Cytosport Muscle Milk Collegiate
1.5
180
6
2
19
<1
3
13
Horizon Organic Fat Free Milk
1.3
90
0
0
12
0
12
9
Carnation Instant Breakfast No Sugar Added
1.3
110
4
1
12
1
9
9
EAS Myoplex Lite
1.0
120
2
0
15
4
15
EAS AdvantEDGE Soy Protein Powder*
1.0
170
1
0
19
0
17
20
EAS Myoplex Lite Powder*
0.8
180
2
1
19
3
1
25
EAS Myoplex Original Powder*
0.5
280
3
1
23
3
2
42
<1:1 carb/protein ratio
Cytosport Muscle Milk Original Powder**
0.5
220
9
4.5
12
4
3
23
Cytosport Muscle Milk Original
0.5
160
8
4
7
0
4
15
EAS Myoplex Original
0.5
140
3
0
9
3
<1
20
Cytosport Muscle Milk Light Powder**
0.4
140
4.5
2
8
<1
1.5
18
Cytosport Muscle Milk Light
0.4
150
5
1.5
8
<1
3
19
Atkins Advantage
0.4
120
7
2
4
3
<1
11
Slim Fast Lower Carb
0.3
140
7
1
4
3
<1
15
Lean Body Hi-Protein Milk Shake
0.2
120
4
0
4
2
0
19
EAS AdvantEDGE Carb Control
0.2
80
2
0
2
1
<1
12
EAS 100% Whey Protein Powder*
0.1
120
2
1
3
<1
1
23
Cytosport Complete Whey Protein Powder*
0.1
90
2
1
1
0
1
18
*All nutrition info for powders based on suggested serving size + 8 oz Water
**Cytosport Powders are to be mixed with 10-12 oz of water - nutrition info based on 8 oz serving
Supermarket Savvy April 2008
by A i s l e
e Tips
Protein Drinks
l
i
s
for Athletes
A
Who should use protein drinks?
When is the best time to use a protein
Recovery drinks, commonly referred to as protein shakes, can
The best time is within 30 to 45 minutes of completing exercise.
benefit anyone who is physically active. Consuming a combina-
During this window, your heart rate is elevated and your blood is
tion of carbohydrates and protein after exercise replaces the fuel
flowing quickly, making it easier for nutrients to reach your cells.
your body burned off during activity and allows your muscles to
Also, remember that liquids are easier to digest than whole food,
repair and rebuild.
so the nutrients in a beverage will enter your circulation faster.
These drinks also can be used as a meal replacement or snack for
athletes on the go.
How much protein do I need to consume?
Recommended Daily Amounts
125 pounds
200 pounds
(based on body weight)
Recommended Daily Allowance*
0.8 g/kg
45 g protein/day
72 g protein/day
(0.36g/lb)
Endurance Athlete**
1.0 to 1.6 g/kg
57 to 91 g protein/day
91 to 145 g protein/day
(0.45 to 0.73 g/lb)
Intermittent Sports Athlete**
1.4 to 1.7 g/kg
80 to 97 g protein/day
127 to 155 g protein/day
(0.64 to 0.77g/lb)
Strength/Power Athlete**
1.6 to 2.0 g/kg
91 to 114 g protein/day
145 to 181 g protein/day
(0.73 to 0.91 g/lb)
*Recommended Daily Allowances are said to meet 97.5% of the adult population’s needs.
**International Society of Sports Nutrition (ISSN) recommendations.
How much protein do I already consume?
Food and Serving Size
Grams of Protein
8-oz Milk
7 to 9
1 Whole Egg
7
1-oz Cheese
6 to 7
3-oz Ground Beef
21
3-oz Grilled Chicken Breast
27
3-oz White Tuna Canned in Water
20
Dietary guidelines recommend consuming 3 cups of low-fat or fat-free milk (or milk equivalents)
and 5 to 6 oz of lean meat, poultry, fish, dry beans, eggs, or nuts per day. The dairy, meat, and bean
groups are the main dietary sources of protein; however, protein also is found (in small amounts) in
other foods such as bread, pasta, cereals, sauces, etc.
Do the math: 3 cup Milk (24 g) + 6 oz Meat (48 g) = 72 g protein
As you can see, meeting (or exceeding) protein recommendations is not hard to do! Most people
get plenty of protein in their diet. Those who are at risk for consuming too little protein--and would
therefore need a protein drink--are vegetarians, people recovering from surgery or injury, and very
active individuals.
©2008 Linda McDonald Associates, Inc., dba, SUPERMARKET SAVVY®, Houston, TX 77042, www.supermarketsavvy.com
Supermarket Savvy April 2008
by A i s l e
e Tips
Protein Drinks
l
i
s
for Athletes
A
How do I know which protein drink is right for me?
For the best recovery, choose a drink based on your
Your body will use the carbohydrates to replace the
training type and intensity and your body composi-
glycogen (stored muscle fuel) that you just used during
tion goals:
activity; the protein will be used to repair and rebuild
muscle tissue damaged during training. Consistent and
❖ 3 or 4:1 carb-to-protein ratio—endurance athletes
proper recovery will lead to increased endurance and
or those who need to gain weight
lean mass over time.
❖ 2 or 3:1 carb-to-protein ratio—power athletes or
If you are looking for a drink to use between meals,
those who desire weight maintenance
choose one that has a high protein and fiber content, a
❖ 1 or 2:1 carb-to-protein ratio—those who want to
moderate amount of carbohydrates, and a small amount
decrease body fat during the off-season
of fat. Protein, fiber, and fat help you to feel full longer.
Tips:
Common Myths:
❖ If you are using a protein powder, measure the pow-
der into a shaker bottle and throw it in your gym bag.
❖ There is no link between high levels of dietary
When you finish exercising, all you have to do is add
protein and kidney disease or decreased bone
water!
mass in active, healthy individuals.
❖ For some variety, try mixing protein powder, milk or
❖ Research also has shown that a high protein diet
water, ice or frozen yogurt, and your favorite fresh or
does not promote dehydration--consuming extra
frozen fruit in a blender for a smoothie.
protein will not cause you to lose more water
❖ If you are trying to gain weight or needs extra calo-
than you normally would lose during exercise.
ries, try adding peanut butter or ice cream to your
Remember to drink water often before, during,
smoothie.
and after exercise to prevent dehydration.
❖ You can make smoothies with ready-to-drink protein
❖ Research does not support the common mis-
supplements; just leave out the milk or water.
conception that soy protein lowers blood levels
of testosterone or reduces lean body mass in
❖ If protein supplements don’t exactly fit into your bud-
males.
get, try a glass of milk!
❖ There are supplements available for vegetarians, lac-
tose-intolerant individuals, and those with soy aller-
gies--just be sure to check the labels.
Make your own protein shake:
❖ Just remember to drink something with carbohydrates
and some protein after your workout.
Chocolate Peanut Butter Banana shake
Makes 1 serving (about 8 oz)
ingreDients
DireCtions
• 3/4 c reduced-fat chocolate milk*
Pour chocolate milk into a blender. Add the peanut butter and
• 1 tbsp peanut butter
blend on high until well blended. Add the banana and blend on
• 1/2 large, frozen banana (peel and place in plastic bag in
low until smooth and frothy. Enjoy immediately.
the freezer until frozen)
nutrition Facts
• Add ice for texture, if desired.
Calories 310, Calories from Fat 110, Total Fat 12g, Saturated Fat 3g, Cholesterol 20mg,
*You can substitute a chocolate ready-to-drink shake, but the
Sodium 260mg, Total Carbohydrate 43g, Dietary Fiber 3g, Sugars 34g, Protein 12g,
nutritional value will be different.
Vitamin A 8%, Vitamin C 10%, Calcium 40%, Iron 2% (carb-to-protein ratio = 3.58:1)
Supermarket Savvy April 2008
Food Reviews
Kellogg’s All-Bran Fiber Drink
According to data from NHANES, only one in
10 Americans gets the recommended 25 to 30
g fiber each day. All-Bran, known for its high-
Kellogg’s All-Bran Fiber
All-Bran Fiber Bars -
fiber cereals, is offering consumers even more
Drink - Ice Tea Mix
Strawberry Drizzle Bar
convenient ways to up their fiber intake with
new All-Bran Fiber Drink Mix and Fiber Bars.
Nutrition Facts
Nutrition Facts
The drink mix contains polydextrose, a soluble Serving Size: 1 packet
Serving Size: 1 Bar (40g)
(makes 16.9 oz)
Servings Per Container: 6
fiber that provides 10 g fiber and 20 calories Servings Per Container: 10
Calories 120
Calories from Fat 20
kellogg’S all-Bran
per serving. The instructions say to add one Calories 20
Calories from Fat 0
% Daily Value
FiBer drink
packet of mix (1/2 oz) to a 16.9-oz bottled water
% Daily Value
Total Fat 2.5g
4%
Rating
★★★
and shake. All-Bran Fiber Drink Mixes come in Total Fat 0g
0%
Saturated Fat 1g
5%
Claims
High fiber
two flavors—Pink Lemonade and Iced Tea. The Saturated Fat 0g
0%
Trans Fat 0g
Allergens
Soy, milk
Trans Fat 0g
Cholesterol 0mg
0%
sweetener used is sucralose.
$
Cholesterol 0mg
0%
Sodium 160mg
7%
$3.99/10 ½-oz packets
Sodium 5mg
0%
Total Carb. 30g
10%
$4.99/6 1.4-oz bars
The All-Bran Fiber Bars are made from wheat Total Carb. 12g
4%
Dietary Fiber 10g
40%
☛ Distribution SM, DC, ND
bran, real fruit pieces, and whole-grain rolled Dietary Fiber 10g
20%
Sugars 9g
www.allbran.com
oats. They also contain 10 g fiber and 120 to 130 Sugars <1g
Protein 2g
calories in a 40 g bar. Flavors include Apple Cin-
Protein 0g
Vitamin A 0% • Vitamin C 0%
namon Streusel and Strawberry Drizzle.
Vitamin A 0% • Vitamin C 0%
Calcium 2%
• Iron 8%
Calcium 0%
• Iron 0%
Thiamine 10% • Vitamin B6 10%
Find these products in the health and nutri-
Niacin 20%
• Vitamin B6 20%
Folic Acid 10% • Vitamin B12 10%
Vitamin B12 20%
tion aisles of the supermarket, which may be in
the pharmacy department.
Pros: The drink mix and bars provide 40% daily recommended value of
fiber.
Cons: The drink mix has to be shaken vigorously to get it to dissolve.
It is hard to believe that this drink contains 10 g fiber. When shaken
thoroughly, it is clear and has a pleasant, not-too-sweet taste.
Silk Plus -
Silk Plus
Vanilla Plus Fiber
Now you can get added fiber and Omega-3s in Silk Soymilk. Unfortu-
nately, these ingredients are not together in one carton. Silk Plus Fiber
Nutrition Facts
provides 5 g fiber per 8-oz serving, which is as much as a large apple or
Serving Size: 8 oz (1 cup)
Servings Per Container: 8
a bowl of oatmeal. Silk Plus Omega-3 DHA contains 370 mg ALA Omega-
Calories 100
Calories from Fat 30
3 and 32 mg DHA Omega-3. Both Silk Plus Soymilks provide 6.25 g soy
% Daily Value
protein and 35% DV calcium, In addition, they are lactose-, dairy-, and
Total Fat 3.5g
5%
Silk PluS
cholesterol-free.
Saturated Fat 0.5g
3%
Rating
Trans Fat 0g
★★
Pros: The Silk Plus Fiber provides 5 g fiber (20% DV) and the Silk Plus
Polyunsaturated Fat 2g
Claims
Soy protein, high
Monounsaturated Fat 1g
fiber, Omega-3, calcium,
Omega-3 provides 370 mg ALA Omega-3 and 32 mg DHA Omega-3.
Cholesterol 0mg
0%
lactose free
Cons: The total fat in the Omega-3 soymilk is 5 g; the Fiber soymilk has
Sodium 95mg
4%
Allergens
Soy
3.5 g—equal to the amount of fat in whole milk.
Potassium 300mg
8%
$
$3.59 / ½ gallon
Silk already has delivered great-tasting, high-quality products to
Total Carb. 14g
5%
☛ Distribution SM, H/D, ND
Dietary Fiber 5g
20%
health-conscious consumers. These new products are no exception.
www.silksoymilkplus.com/
Sugars 7g
Protein 6g
Peapod Introduces Virtual Nutritionist
Vitamin A 10% • Vitamin C 0%
Calcium 30%
• Iron 6%
Check out the new NutriFilter on Peapod.com that essentially reads the food labels
Vitamin D 30% • Riboflavin 30%
Folate 6%
• Magnesium 10%
FYI for you. It sifts through all the food products available online and highlights the ones
that meet customers’ nutritional needs, whether it’s for gluten-free, peanut-free or
low fat foods, or foods that meet other requirements, such as Kosher, organic, high
or low fiber, or even as specific as high in vitamin C or calcium. You have the option
of using 5 pre-set plans (gluten-free, peanut-free, USDA good fiber, USDA low-fat,
and USDA low-sodium) or creating your own custom plan.
Supermarket Savvy April 2008
YoCalcium Yogurt
YoCalcium Yogurt -
Wild Berry
If you need to boost your calcium intake, consider YoCalcium Yogurt
by Stonyfield Farm. They have increased the calcium in their yogurt to
Nutrition Facts
50% DV in a 6-oz cup. In addition, YoCalcium contains 20% DV vitamin
Serving Size: 6 oz
Servings Per Container: 1
D and inulin, a natural dietary fiber; both are proven to help enhance Calories 120
Calories from Fat 0
yocalciuM yogurt
calcium absorption. Like all Stonyfield Farm dairy products, YoCalcium
% Daily Value
is made with organic milk and has no artificial flavors, colors, or sweet-
Total Fat 0g
0%
Rating
★★★
eners. Flavors include Wild Berry, Strawberry, Raspberry, and Apricot
Saturated Fat 0g
0%
Claims High calcium, vitamin
Trans Fat 0g
D, probiotics, organic
Mango.
Cholesterol 0mg
0%
Allergens
Milk
Pros: Excellent source of calcium (50% DV), vitamin D (20% DV), and
Sodium 135mg
6%
$
$0.89/6-oz cup
protein (7 g). Made from organic, fat-free milk (0 g fat).
Potassium 360mg
10%
☛ Distribution SM, H/N, ND
Total Carb. 22g
7%
Cons: None
Dietary Fiber <1g
4%
www.stonyfield.com
YoCalcium is creamy and tasty with just a hint of sweetness.
Sugars 21g
Protein 7g
Vitamin A 0% • Vitamin C 0%
Skinny Cow Dippers
Calcium 50%
• Iron 0%
Riboflavin 20% • Vitamin B12 10%
Phosphorus 20% • Vitamin D 20%
If you are looking for a sweet ending to a meal, try a Skinny Dipper.
They are creamy and delicious and fairly low in calories (80) and fat
(3 g) per bar. The calories and sugar levels are kept low with the addi-
Skinny Cow Dippers
tion of sucralose, an artificial sweetener. The fat is low because they are
Skinny cow diPPerS
made with low-fat milk. They come in boxes of 12 bars in a combination
Rating
Nutrition Facts
★★
of mint and vanilla or caramel and vanilla with a dipped, chocolate top.
Serving Size: 1 bar (38g)
Claims Kosher, low calorie,
Servings Per Container: 12
gluten free
Pros: Calorie-controlled (80 per pop) frozen dessert.
Calories 80
Calories from Fat 25
Allergens
Milk
Cons: The challenge is to eat just one! The saturated fat is high at 2 g
% Daily Value
$
$4.99/12 pops
Total Fat 3g
5%
per pop.
☛ Distribution
SM, ND
Saturated Fat 2g
10%
www.gettheskinny.com
My favorite is the mint. The chocolaty-dipped top is a treat.
Trans Fat 0g
Cholesterol 3mg
1%
Sodium 30mg
1%
Find MyPyramid Nutrition Labeling on ConAgra Products
Total Carb. 11g
4%
Dietary Fiber 2g
4%
ConAgra is launching its own front-of-the-package nutrition
Sugars 7g
FYI labeling system using a MyPyramid theme. Look for it on
Protein 2g
popular brands such as Healthy Choice, Chef Boyardee, and
Vitamin A 4% • Vitamin C 0%
Orville Redenbacher’s.
Calcium 6%
• Iron 0%
Kraft Expands LiveActive Line in Post Cereal
Crystal Light LiveActive
& Crystal Light
Kraft research shows that nearly two-thirds of Americans (64%)
Nutrition Facts
find maintaining good digestive health to be a greater challenge than
Serving Size: 5g (makes 16.9 fl oz)
maintaining a good credit score. With the expansion of the LiveActive
Servings Per Container: 14
Calories 10
Calories from Fat 0
line, it now is easier to help promote digestive health throughout the
% Daily Value
day with the addition of LiveActive Post Cereal and On The Go Drink
Total Fat 0g
0%
Mixes from Crystal Light to their present offering of LiveActive Natural
Saturated Fat 0g
0%
kraFt liveactive
Cheese Snacks from Kraft and Live Active Cottage Cheese from Break-
Trans Fat 0g
Rating
★★
stone’s/Knudsen (see reviews in SS September 2007). Both of these new
Cholesterol 0mg
0%
Sodium 20mg
1%
Claims
Prebiotics, fiber
LiveActive products provide 3 g of a probiotic fiber called inulin per
Total Carb. 3g
1%
Allergens Soy, wheat, milk,
serving. LiveActive Drink Mix is a 10-calorie beverage with 100% DV of
Dietary Fiber 3g
12%
tree nuts
vitamin C in an 8-oz serving and comes in Mixed Berry and Raspberry
Sugars 0g
$
$3.29 / 10 packets
Peach flavors.
Protein 0g
$3.79 / 13-ox box
Vitamin A 0% • Vitamin C 100%
☛ Distribution
SM, ND
LiveActive cereal is a breakfast option that has crispy, whole-grain
Calcium 0%
• Iron 0%
www.kraftfoods.
flakes and crunchy clusters of nuts, fruits, and berries. The lowest-fat
com/liveactivefoods
choice is the Mixed Berry Crunch that contains 190 calories and 2 g fat
in a ½-cup serving. The Nut Harvest Crunch is higher in calories (220)
and fat (6 g) due to the addition of almonds, pecans, and walnuts--all
healthy fats.
10
Supermarket Savvy April 2008
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