Chapter 2: Basic Nutrition 37 Supplements Although there are numerous dietary supplements on the market, research has shown that very few actually do what they claim to do. The few supplements that seem to live up to the hype include: protein shakes, chocolate milk, creatine and caffeine. Supplements not listed do not have credible support for their use in the literature and therefore are not included in the discussion. Protein shakes. There are several different types of protein: whey (comprises 20% of milk protein), casein (comprises 80% of milk protein) soy, egg, and pea. Whey protein is digested and absorbed very quickly (i.e., within 20 minutes), whereas, casein and soy proteins are digested and absorbed more slowly (i.e., 2-4 hours). As a result, whey protein consumption is recommended immediately after a workout due to its fast absorption; whereas casein protein consumption is recommended before bed due its slower rate of absorption (Dunford & Doyle, 2015; Rosenbloom & Coleman, 2012). Research suggests consuming 20-30 grams of protein 5-6 times per day is the best way to promote muscle anabolism (building up of muscle tissue) and prevent muscle catabolism (Prevost, 2015). Pea protein may be a good source of protein for those individuals looking for non-meat or dairy alternatives to whey and casein. However, plant proteins have a lower absorption rates than animal proteins and therefore slightly more than the normal 20-30 grams per serving may be required. Chocolate Milk. Flavored milk (e.g., chocolate milk) is one of the most cost-effective post-workout beverages on the market. Additionally, research has shown time and again that flavored milk is an effective and nutritionally sound dietary supplement. In fact, numerous studies have reported flavored milk, due to its high carbohydrate (i.e., 3 grams per ounce) and moderate protein (i.e., 1 gram per ounce) intake, to be an ideal post-workout recovery beverage and superior to most other high-carbohydrate recovery beverages with the same number of calories (Dunford & Doyle, 2015; Rosenbloom & Coleman, 2012). Consumption of flavored milk post-workout has also shown to aid in rehydration as well as provide a variety of essential nutrients needed for recovery after strenuous physical activity. In terms of quantity, if the goal is to consume at least 20-30 grams of protein post-workout, one would need to drink at least three 8-ounce glasses of flavored milk. Creatine. Similar to flavored milk, creatine is one of the most researched supplements on the market. Creatine is produced in the liver, kidneys and pancreas and stored in the muscle. Adequate consumption increases creatine levels in the muscle thereby allowing adenosine triphosphate (ATP) to regenerate more rapidly. Creatine can be taken as a supplement or acquired naturally in the diet by consuming adequate amounts of meat and fish. The average individual needs about 2 grams of creatine per day in order to
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