The Importance of Reading Peanut Butter Labels

Let's face it.  We know we need to cut sugars to stay healthy.  Some of these sugars are obvious--oreos, candy, cake--but some are not so obvious.  Take peanut butter, for example.  We have been told that peanut butter is a great source of protein and should be added into our diet provided there are no nut allergies.  But how many of you have considered that peanut butter may contain a lot of added sugars?

Why would a company add sugar to peanut butter?  The simple answer is it appeals to the American palate.  We love sweet stuff, and companies know we will buy products that taste good.  The problem is these added sugars are changing healthy foods into unhealthy waistline expansions.

How do we know if there are added sugars in an otherwise healthy food choice like peanut butter?  It's simple.  Flip the jar around and read the label.  If there are more than one or two ingredients, and if one of those ingredients ends in "-ose", but it down.  A food such as peanut butter should contain nothing more than peanuts or peanuts and salt.

Let's examine some labels...  Simply Jif, a very popular brand chosen by "choosy moms", contains 7g of carbohydrates, 2g of sugar, and 7g of protein.  OK.  That part doesn't sound so bad, does it?  Now, let's read the list of ingredients:  "Made from ROASTED PEANUTS, CONTAINS 2% OR LESS OF: FULLY HYDROGENATED VEGETABLE OILS (RAPESEED AND SOYBEAN), MONO AND DIGLYCERIDES, MOLASSES, SUGAR, SALT" (JM Smucker, n.d.).  I am counting 7 ingredients.  Way more than the 5 or less ingredients for healthy eating.  I am also counting at least two sources of added sugar.

Now, let's examine another peanut butter brand.  Crazy Richard's Creamy Peanut Butter contains 7g carbohydrates, 2g sugar, and 9g protein.  That part sounds great; more protein but the same amount of carbohydrates and sugars.  Now, let's read the list of ingredients:  "PEANUTS" (Sisters Sweet Shop, 2010).  One ingredient.  Perfect.

Crazy Richard's is available in glass jars (more on glass vs. plastic in another posting) in almost every grocery store that also sells Jif.  The biggest difference between the two brands, besides the amount of ingredients, is Crazy Richard's must be stirred before use and refrigerated after opening.

We'll address this separation for a moment.  The oils will separate and float to the top of a natural product.  If there is no separation, then it is more highly processed and has additives to prevent the oils from separating.  Do not be afraid of these oils!  They are good for you!  However, I hear complaints about trying to mix the peanut butter, so here are a couple of tips:

1.  Do not refrigerate before stirring.  If you do, it will be nearly impossible to fully mix the product.  I have bent a few spoons before I caught on that stirring happens before refrigerating.

2.  Place the new jar upside down for a bit before opening to stir.  I am on a strict budget, so we will purchase peanut butter on sale.  The extra jars are stored upside down to give the oils a chance to travel through the peanut butter.  This makes stirring easier in the end.

3.  Make sure your stirring implement is longer than the jar is tall.  There is nothing worse than losing your spoon in the peanut butter jar.

The long-and-short of it all is peanut butter is a healthy source of protein and can be a wonderful addition to your diet.  However, if weight loss is your goal, or if you are just looking to be more healthy, then be sure to read the labels and stick to the 5 ingredients or less rule.

And, do not be afraid to stir your peanut butter.



JM Smucker (n.d.)  Simply Jif Peanut Butter.  Accessed on November 24, 2013.  Retrieved from http://www.jif.com/Products/Details?categoryId=66.

Sisters Sweet Shop (2010)  Krema Nutrition Labels.  Access on November 24, 2013.  Retrieved from http://www.kremaproducts.com/nutrition-facts.asp

Herbs

A client of mine asked for a list of herbs and with what foods they go best.  I thought that was an interesting request as I usually just "wing it" and cook with whatever is sitting on my counter.  So, I did a little research because, let's face it, that's what I do, and I came up with the following list. 

Here are a few of the more popular herbs.  The big thing to remember is the dried herbs are more concentrated, so you would use less dried than fresh.  I tried to put not only types of foods, but also flavors and health benefits for the ones I knew.  Feel free to add suggestions.

Sage:  pine-like with lemon and eucalyptus notes; may preserve memory and soothe sore throats; good for poultry
Thyme:  pungent, woodsy flavor; good for meat, poultry, cooked vegetables, as part of a rub on fish (salmon), and eggs
Parsley:  mainly a garnish and palate cleanser (when fresh); may help inhibit breast cancer-cell growth; good for meatballs and meatloaf or as a garnish for most any dish
Tarragon:  strong anise flavor; good for seafood, poultry, salads (fresh), tomato dishes, and eggs
Mint:  good for lamb, potatoes, and peas
Oregano:  blends well with basil; good for eggs, marinara sauce, and black bean soup
Basil:  blends well with oregano; good for pestos, pasta, and on sandwiches (fresh)
Dill Weed:  good on fish and potatoes
Rosemary:  strong and piney; may help enhance mental focus and fight food borne bacteria; good on eggs, beans, potatoes, grilled meats, and vegetables
Fennel Seed:  licorice-flavored; chew as breath freshener or as a digestive aid (fresh); good on meat
Chia Seeds:  ( I know, not an herb, but they are very healthy!) very subtle flavor; grind into smoothie, cereals, baked goods, etc.

Is coconut water really a natural sports drink?

Coconut water is a great way to add a sports drink without unnecessary sugars and chemicals.  It is unfortunate that the sports drinks that are highly marketed contain ingredients that athletes, both the professional and the weekend warrior, do not need.  Natural sweeteners, high fructose corn syrup, and sucrose are designed solely for flavor and have very little to do with rehydration or supplying electrolytes and everything to do with enhancing flavor.

While the nutritional label for a sports drink like Gatorade will list potassium, sodium, and sugar, coconut water will include potassium, magnesium, sodium, and calcium (1).  One problem with coconut water is the taste; not everyone is a fan of the flavor.  However, with a little ingenuity, naturally flavored coconut water is only a blender away.  One recipe to try is for home-made watermelon coconut water.  Freeze watermelon into cubes and blend with coconut water (2).

However, is coconut water really better for an athlete than a sports drink like Gatorade?  The short answer is not necessarily.  A 2012 study showed that in a single-blind study, rehydration from a 60-minute dehydration activity was similar between bottled water, sports drinks, and coconut water (3).  However, this also means that athletes who are worried about questionable ingredients, such as the much-publicized brominated vegetable oil (BMV), have a more natural alternative for sports drinks in coconut water.  Since coconut water rehydrates and resupplies electrolytes without added sugars and BMV, then it is a great natural sports drink.  )

1.  Nelson, Jennifer & Zeratsky, Katherine  What’s the Buzz Behind Coconut Water?  (2013).  Available at http://www.mayoclinic.com/health/coconut-water/MY02023.  Accessed on October 2, 2013.

2.  Striepe, Becky (2013).  Recipe flashback:  Watermelon coconut water.  Available at http://www.glueandglitter.com/main/2013/06/12/recipe-flashback-watermelon-coconut-water/.  Accessed on October 1, 2013.

3.  Kalman, Douglass; Feldman, Samantha; Krieger, Diane; Bloomer, Richard.  Comparison of coconut water and a carbohydrate-electrolyte sport drink on measures of hydration and physical performance in exercise-trained men.  Journal of the International Society of Sports Nutrition 2012; 9:1

Should Athletes Increase Protein Above Recommended Levels?

Many athletes will increase their protein intake in order to increase lean mass and strength.  There are many conflicting messages on whether or not this macronutrient increase actually works.  Hoffman et al ran a stratified study to determine if increasing an athlete's protein intake does improve his body composition and strength. 

In the study, the researchers took 23 collegiate strength/power athletes for a 12-week resistance training study.  The athletes were divided into three stratified groups.  BL consumed below recommended levels of protein at 1.0-1.4g/kg/day.  RL consumed the recommended levels of protein at 1.6-1.8g/kg/day.  AL consumed above the recommended protein levels at >2.0g/kg/day. (1)  The researchers noted that the total energy intake for each group was below the recommended levels. (1)

According to common marketing in supplement stores and magazines, the AL group should have seen market increases in strength and improvement in body composition.  However, the researchers discovered no changes in body composition, to include body mass, lean body mass, and percent body fat, from the PRE in all three groups.  The researchers did discover a significant increase in strength, but, again, it was in all three groups.  Also, the researchers discovered no significant hormone changes from PRE in all three groups. (1) 

Given the results from the Hoffman study, there is no benefit for an athlete to stray from the recommended protein intake levels.  It is important for an athlete to remain lean, but it is also important for the athlete to remain healthy.  Consuming a well-rounded diet with nutritionally dense foods will help an athlete, meet his goals and stay lean and strong.  Being sure to follow a balanced workout of strength and cardiovascular exercise appropriate for the sport, will help the athlete increase strength and power without the need to consume more than the recommended allowance of any one macronutrient.  Being consistent in diet and training are more important than consuming too much or too little of any particular macronutrient.

1.  Hoffman, Jay R.; Ratamess, Nicholas A.; Kang, Jie; Falvo, Michael; Faigenbaum, Avery.  Effect of Protein Intake on Strength, Body Composition, and Endocrine Changes in Strength/Power Athletes.  Journal of the International Society of Sports Nutrition 2006; 3: 12-18.

And some more about protein supplements...

Here are summaries of two more studies covering whey protein supplements.  In the first, Pasiakos et al conducted a thirteen day, randomized, crossover study to assess postexercise muscle protein synthesis (MPS), whole-body protein turnover, and anabolic intracellular signaling responses to the effect of essential amino acids in supplements (1).  The eight adult volunteers were tested on days 8 and 13.  The two groups were given two different concentrations of leucine:  Group 1, the experimental group, were given 3.5g leucine (L-EAA) and Group 2, the control group, was given 1.87g leucine (EAA) (1).  Both groups consumed their supplements during exercise.  The leucine for both groups was dissolved in 500mL of water with an artificial sweetener (1).

The volunteers were active-duty military personnel who regularly participated in both endurance and resistance exercise at least 3-4 days per week.  They were all recreationally fit with no medications, no injuries, and no abnormalities (1).  While the study was run with 9 men and 1 woman, the data used in the report was for 7 men and 1 woman (1).  The volunteers were directed to do two separate bouts of cycle for 60 minutes at 60% VO2 peak (1).

The researchers discovered that the muscle protein synthesis was 33% greater after L-EAA than EAA.  Also, the whole-body protein breakdown and synthesis was down and the oxidation was up for the L-EAA group (1).  The mammalian target of rapamycin phosphorylation was up with the L-EAA group 30 minutes after exercise (1).  The researchers concluded that L-EAA supplementation increases leucine availability and spares endogenous protein stores to a greater extent during endurance-type exercises (1).

In the second study, West et al measured the effect of whey protein on myofibrillar protein synthesis (MPS) after exercise (2).  This study observed eight men who were recreationally active, not endurance athletes.  They were randomly assigned into two groups:  Group 1 was given a single bolus of 25g (BOLUS) and Group 2 was given small, “pulsed” drinks of ten drinks of 2.5g every 20 minutes (Pulsed) (2).  The drinks were prepared in water with no additives, like artificial sweetener.  The BOLUS consisted of 12.8g EAA, 3.5g leucine, 0 carbohydrate, and 0 fat; the PULSE drinks were the same formula administered in the pulsed manner (2).

The researchers found the BOLUS increased blood essential amino acid (EAA) concentrations 162% 60 minutes after exercise, and the PULSE increased EAA 53% (2).  Also, with the BOLUS, the blood EAA concentrations were greater at the 80-minute mark.  However, the EAA concentrations were greater with PULSE at 180, 200, and 240 minutes (2).  The same results were found for blood leucine concentrations.  There was no change in insulin for PULSE, but the insulin was greater for BOLUS at 20, 40, and 60 minutes (2).

The researchers concluded that muscle anabolism was better benefitted by bulk delivery of amino acids post-exercise (2).  The researchers also speculate that more fat and/or more carbohydrates would slow protein absorption (2).

Below is the information gathered from five studies thus far.  The chart includes the dosage, timing, and form of protein for each study.  A few of the studies compared different types of proteins or different ways of administering the proteins.  I did not include conclusions from the studies in this chart; however, I will be getting to those in the next few weeks.

	Protein Supplement Study Protocols
Number	Dosage	Timing	Form	Study
1	1.5g/kg	daily for 14 days	Whey or Carbohydrate	Cooke et al, 2010
2	20g	pre- or post-exercise	Whey	Tipton et al, 2007
3	237g	1 hr post workout	FF milk
	237g		Whole milk	Elliot et al, 2006
	393g		FF milk isocaloric with whole milk
4	3.5g	during exercise	leucine
	1.87g		leucine	Pasiakos et al, 2011
5	25g-single	post exercise	Whey	West et al, 2011
	25g-pulsed

1.  Pasiakos, Stefan M.; McClung, Holly L.; McChung, James P.; Margolis, Lee M.; Anderson, Nancy E.; Coutier, Gregory L.; Pikosky, Matthew A.; Rood, Jennifer C.; Fielding, Roger A.;  Young, Andrew J.  Leucine-enriched essential amino acid supplementation during moderate steady state exercise enhances postexercise muscle protein synthesis.  The American Journal of Clinical Nutrition  2011; 94: 809-818

2.  West, Daniel WD; Burd, Nicholas A.; Coffey, Vernon G; Baker, Steven K; Burke, Louise M; Hawley, John A; Moore, Daniel R; Stellingwerff, Trent; Phillips, Stuart M.  Rapid aminoacidemia enhances myofibrillar protein synthesis and anabolic intramuscular signaling responses after resistance exercise.  American Journal of Clinical Nutrition  2011; 94: 795-803

More about protein...

In last week’s discussion, the Cooke study was used to demonstrate how whey protein supplements enhance performance.  The Cooke study states that protein supplements providing “exogenous amino acids, especially within the first 4 hours after resistance exercise (as implemented in the study), increases protein synthesis, decreases protein breakdown, and produces a positive protein balance, thus providing an environment for muscle growth” (Cooke et al, 2010).  This week, the search was for studies that supported the use of milk-based protein, such as whey, for muscular anabolism. 

Tipton et al set up a study to examine the response of muscle protein balance when subjects consume whey proteins either before or after resistance exercise (Tipton et al, 2007).  There were both male and female subjects; seventeen total.  None of the subjects had done regular resistance training for at least five years prior to the study, and all were young and healthy (Tipton et al, 2007).  The volunteers were randomly assigned to two groups:  Group A consumed a 300-ml solution of 20g whey proteins before exercise (PRE); Group B consumed the same amount of whey protein post exercise (POST) (Tipton et al, 2007).  There was no placebo group.  Each group conducted ten sets of eight leg extension exercises. 

The researchers sampled the subjects before protein ingestion and four hours after to measure the amino acid uptake.  The researchers found that the timing of the protein ingestion had no effect; however, it was the combination of the free amino acids and carbohydrates that did have an effect on the measurements (Tipton et al, 2007).  Phenylalanine concentrations increased immediately after ingesting whey protein for both PRE and POST groups, but there was no significant difference between the PRE and the POST groups (Tipton et al, 2007).

Elliot et al set out to discover if whole foods would have an effect on muscular anabolism.  Again, the twenty-four subjects had not participated in regular resistance training in at least five years prior to the study (Elliot et al, 2006).  The subjects were randomly assigned to three groups:  1)  237g fat free milk (FM), 2) 237g whole milk (WM), and 3) 393g fat-free milk isocaloric with the whole milk (IM).  There was no placebo group.  Each group ingested their protein one hour after leg exercises, and researchers measured amino acid balance across the leg to determine net muscle protein balance (Elliot et al, 2006).  The groups were tested just before exercise and 55 minutes post-exercise; as well as, immediately prior to consuming their drink (Elliot et al, 2006).

The researchers discovered that the amino acid uptake was higher for the WM group (Elliot et al, 2006).  The threonine exchange was present in all three groups; this was measured in arterial concentrations.  The phenylalanine in muscular concentrations was present in all three groups; this was measured via biopsy of the muscular tissue (Elliot et al, 2006).  The researchers concluded that the milk ingestion stimulates phenylalanine and threonine net uptake and promotes muscular anabolism.

Both the Elliot and Tipton studies determined free amino acid concentration via GCMS and used muscle biopsies to analyze for intracellular amino acid concentrations.  All three studies used non-athletes as their subjects.  All three studies demonstrate that it is best to combine the carbohydrate with the amino acid source to stimulate net muscle protein synthesis and muscle growth, which is why the whey protein and whole milk are useful to athletic performance.

Cooke, Matthew; Rybalka, Emma; Stathis, Christos; Cribb, Paul; Hayes, Alan. Whey protein isolate attenuates strength decline after eccentrically-induced muscle damage in healthy individuals.  Journal of the International Society of Sports Nutrition 2010; 7:30

Elliot, Tabatha A; Cree, Melanie G; Sanford, Arthur P; Wolfe, Robert R.; Tipton, Kevin D.  Milk Ingestion Stimulates Net Muscle Protein Synthesis Following Resistance Exercise.  Medicine and Science in Sports and Exercise  2002; 38: 667-674

Tipton, Kevin D; Elliot, Tabatha A.; Cree, Melanie G; Aarsland, Asle A; Sanford, Arthur P; Wolfe, Robert R.  Stimulation of net muscle protein synthesis by whey protein ingestion before and after exercise.  American Journal of Physiology-Endocrinology and Metabolism  2007; 292: E71-E76

Protein Supplements as an Ergogentic Aid: Do They Really Work?

An ergogenetic aid is “any training technique, mechanical device, nutritional practice, pharmacological method, or psychological technique that can improve exercise performance capacity and/or enhance training adaptations” (Kreider et al, 2010).  Protein supplements are an ergogentic aid that have been heavily advertised to the general public and athletes as a great way to build muscle and enhance abilities.  However, there are three important questions to ask when evaluating these supplements:  1)  Is the theory plausible?  In other words, can protein supplements enhance performance and reduce muscle breakdown?  2) Is there scientific evidence to support the theory?  3)  Is the supplement safe and legal?  (Kreider et al, 2010)   

Most sources agree that an athlete should strive to get adequate protein from whole foods before turning to a supplemental form.  However, protein supplements may be a more convenient way for the athlete to consume his or her protein requirements, especially for vegetarian athletes (Dunford & Doyle, 2012).  A high-quality protein supplement is considered safe and effective at the recommended doses (Dunford & Doyle, 2012).

It has been found that whey, casein, or soy supplements are effective for the maintenance, repair, and synthesis of skeletal muscle proteins and can enhance maintenance and net gains in skeletal muscle (ADA, 2009).   Cooke et al conducted a study on whey protein isolate and found that adding whey protein supplements to their subjects’ diets increased isometric strength in the knees of those subjects (Cooke et al, 2010).   This study took seventeen untrained males and randomly selected them into two categories:  whey protein and carbohydrate.  The subjects were given 1.5g/kgbw/d for 14 days.   The study was run with a 95% confidence interval.  The subjects were tested with the leg press, leg extension, leg flexion, and checked for muscle damage (Cooke et al, 2010). 

The Cooke study supports the theory that a high-quality protein supplement enhances performance for athletes when additional protein is needed.  Athletes commonly go above the RDA of 0.8g/kgbw for protein, and endurance and ultra-endurance athletes should consume more protein due to an increase in protein oxidation (ADA, 2009).   Protein supplements providing “exogenous amino acids, especially within the first 4 hours after resistance exercise (as implemented in the [Cooke] study), increases protein synthesis, decreases protein breakdown, and produces a positive protein balance, thus providing an environment for muscle growth” (Cooke et al, 2010).  It is the use of a high-quality protein with appropriate amino acids that aids in the rebuilding, repairing, and endurance of the muscle.

While protein supplements may be beneficial to strength and muscle repair, it is still important to look for quality sources.  The best sources of protein supplements are casein, whey, mild and egg proteins, and colostrum (Kreider et al, 2010).  When choosing a protein supplement, it is also important to consider the amino acids in the supplement for maximum benefits and health (Dunford & Doyle, 2012).  It is also important to use a high-quality protein as was used in the Cooke study.  It is also important to remember that although protein supplements are considered safe and effective, they may not be necessary for the general public but are beneficial to the strength and endurance athlete.

ADA (2009)  Nutrition and Athletic Performance.  Journal of American Dietetic Association 2009; 109:509-527.

Cooke, Matthew; Rybalka, Emma; Stathis, Christos; Cribb, Paul; Hayes, Alan (2010)  Whey protein isolate attenuates strength decline after eccentrically-induced muscle damage in healthy individuals.  Journal of the International Society of Sports Nutrition 2101, 7:30

Dunford, Marie & Doyle, J. Andrew (2012)  Nutrition for Sport and Exercise, 2^nd ed.  Wadsworth Cengage Learning:  California

Kreider, Richard B.; Wilborn, Colin D.; Taylor, Lem; Campbell, Bill; Almada, Anthony; Collins, Rick; Cooke, Matthew; Earnest, Conrad; Greenwood, Mike; Kalman, Douglas; Kerksick, Chad; Kleiner, Susan; Leutholtz, Brian; Lopez, Hector; Lowrey, Lonnie; Mendel, Ron; Smith, Abbie; Spano, Marie; Wildman, Robert; Willoughby, Darryn; Ziegenfuss, Tim; Anfonio, Jose (2010).  ISSN exercise and sport nutrition review:  research and recommendations.  Journal of the International Society of Sports Nutrition 2010, 7:7