Whey Protein

by Andrew Pacholyk, MS, L.Ac.

1. What is it and where does it come from?

Out of the many protein sources out there, whey protein is the ultimate. It comes from milk. During the process of turning milk into cheese, whey protein is separated out. Protein can be found in a variety of foods--mainly meats, such as fish, beef, and chicken.

Dairy products as well as eggs, cottage cheese, soy and vegetable protein also contain good amounts of protein. Nevertheless, none of these sources compares in quality or ease of use like whey protein. Whey protein has the highest value in providing branched-chain amino acids, which result in building and retaining muscle tissue.

2. What does it do and what scientific studies give evidence to support this?

Whey protein (the highest quality and best form of protein) is incredible. It provides the body with the necessary building blocks to produce amino acids that are used for building muscle tissue. Studies (1). have been conducted that compare whey protein to other sources. They have found that whey protein contains the perfect combination of overall amino acid makeup... and in just the right concentrations for optimal performance in the body. Both hormonal and cellular responses seem to be greatly enhanced with supplementation of whey protein, too! Not to mention the benefits whey protein has on the body's immune system according to documented scientific research (2).

Whey protein also plays a role as an antioxidant and an immune system builder. Most importantly, consistent whey protein intake coupled with exercise will result in consistent muscle building.

3. Who needs it and what are some symptoms of deficiency?

Whey protein is very, very important for bodybuilders and those on a diet. Since athletes and bodybuilders work out often, protein levels become depleted. By being a direct precursor to building muscle and essential amino acids, such as glutamine (a muscle enhancer, endurance builder, and muscle deterioration reducer), the content from high quality whey protein can help one's muscles recover and grow faster by bring up the levels of protein. With dieting and those wishing to lose extra fat, whey protein can be very useful because a good intake of protein balances blood sugar levels, while carbohydrates cause blood sugar levels to fluctuate. When the blood sugar levels stay balanced, one is not as prone to excessive eating and has more energy and greater fat loss.

Whey protein allows a person to control his or her diet effectively. Most people who want to change their body for the better could benefit from whey protein supplementation; however, since protein is naturally found in many food items deficiency is usually not a problem. 4. How much should be taken? Are there any side effects?

Training athletes often consume 25 grams of whey protein per day. Bodybuilders who want serious gains (and are burning serious calories), generally consume 150 grams per day. Extremely high doses of whey protein is not recommended, as this will cause the body's liver to be overloaded and you won't get the same benefits as with a consistent lower amount taken three to five times per day.

Reference Studies

(1).December 2001 - Consuming Protein Supplements Can Help Deter the Effects of Overtraining

Protein intake of approx. 0.88 grams per pound of body weight resulted in increased prevention of overtraining. This study was conducted at Ball State University on 17 weight-trained men. They were put on a four week "overtraining" program were they did 8-12 rep maxes for three sets, eight exercises for the first two weeks, then five sets, five exercises for 3-5 rep maxes for the next two weeks.

The men were chosen to receive either an amino acid supplement or a placebo for the duration of the four weeks (0.88 grams/lb body weight/day). Those that were given the amino acids had measureable positive changes in total testosterone, the ratio of testosterone to the protein that transports it, and hemoglobin compared to those given a placebo. This proves that adequate protein consumption is the key to making gains! Be sure to get enough (approx. 1gram per lb. of body weight).

(2). December 2001 - Protein Taken With Carbs is Better than Protein Alone for Building Muscle

This study, conducted at University of Texas Medical Branch, measured the amount of uptake of the amino acid L-phenylalanine into healthy leg muscle tissue in one of three protein shakes. The shakes were consumed one and two hours after intense leg training and provided about 6 grams of protein, 34 grams of carbs, or both per shake for a 150 bodybuilder. The L-phenylalanine uptake in the protein and carb shake was measured as being three times higher than the carb shake and roughly twice as great as the amino shake! So, there you have it! As you know, the postworkout shake is the most critical meal for your increased anabolism. Make sure you're getting some carbs in your postworkout shake for best results.

Women's Health Week: Fibroids and Healing Them Naturally

by Andrew Pacholyk, MS, L.Ac.

Fibroids are nodules of fibrous tissue that can grown anywhere on the body. Uterine fibroids are the most common noncancerous tumors of the female reproductive organs. According to the location of the fibroid in the uterus, they can be divided into three types. Fibroids can grow underneath the uterine lining (submucosal), within the uterus walls (intramural) or can be found on the outer walls of the uterus (subserosal).

The cause of their growth is unknown. With many of my female patients who have fibroids, it tends to be seen throughout their family history. Often times, their mothers, sisters, aunts or grandmothers have suffered from them as well. Next to heredity, other causes have been thought to be stress related, improper diet, excessive weight gain and imbalances in hormone levels.

Hormonally, estrogen seems to be part of the problem. When estrogen levels are high during a women’s period, this estrogen surge seems to stimulate tumor growth. Therefore, fibroids often grow larger during the menstrual cycle as the uterus engorges with blood, then shrinks after the cycle. They also tend to grow larger during pregnancy and shrink after menopause due to the lack of estrogen.

Symptoms can range between no symptoms at all or a women can experience heavy bleeding, abdominal masses, abdominal pain, pressure against the bladder, bowels or pelvic floor, vaginal discharge, infertility, miscarriage or anemia.

Western medicine looks at several ways to treat fibroids, depending on their size and depending on how much pain or havoc they are causing the body. Western treatments include pharmacological inhibition of estrogen secretion, Progestin supplementation, prostaglandin synthetase inhibitors, a myomectomy, or hysterectomy.

In Traditional Chinese Medicine, we treat fibroids differently, based on the site of the fibroid. Acupuncture and herbal medicine have been found to be most effective. Especially, when the fibroid is less than 5cm. Although, clinically, I have had success with fibroids that are larger than 5cm and have been able to shrink these fibroids with a combination of acupuncture and herbal medicine, diet as well as, lifestyle changes.

Acupuncture treatments are based on the clinical diagnosis of stagnation and/or dampness. Combinations of local and distal points are used in order to move energy and blood. Channels that are focused on include the Conception channel, the Spleen, Stomach, Liver and Kidney channels.

Herbal medicine has long been the apothecary of the world. Folklore and ancient recipes have been past down for centuries. Nowadays, research studies are being done on some of these herbs, herbal combinations and formulas. Single Chinese herbs such as Dong Quai (Angelica sinensis) and Gan Cao - Licorice root (Glycyrrhiza glabra), taken together has shown to decrease fibroids. Formulas most effective for abdominal masses include: Chai Hu Shu Gan San with Xie Fu Zuo Yu Tang for Qi and Phlegm Stagnation. Gui Zhi Fu Ling Wan with Xiao Liu Fang for Blood Stasis. Gui Zhi Fu Ling Wan for Phlegm Damp. These formulas have shown to be even more effective when combined with a diet low in fat that minimizes coffee, black tea, chocolate and alcohol.

The Western Herbal Materia Medica has shown that some herbs are effective for balancing hormone levels. Chaste tree berry has been shown to promote progesterone production by increasing luteinizing hormone. Linoleic acid, found in omega-6 fatty acid form and linolenic acid, found omega-3 fatty acid form are both essential oils found in Flaxseed oil. These two essential oils found in Flaxseed can reduce estrogen production and are beneficial for women with fibroids.

Nutritional considerations are a diet low in fat that minimizes coffee, black tea, chocolate and alcohol. Limit the amounts of red meat and pork eaten. Avoid high fat and fried foods. Some women have find that their fibroids decrease when taking up a vegetarian diet.

Changes in lifestyle can also play apart in reducing fibroids. Increase or add exercise to your life. Meditation, visualization and simple breathing techniques are all very helpful in relieving stress in our lives. “Holding on” to certain beliefs in our lives, may be an improper way of thinking. Metaphysical expert, Louse Hay suggests that a probable cause of fibroids and cysts is “nursing a hurt from a partner or a blow to the feminine ego”. Certainly, these are options to consider.

References

1. Boericke, William M.D., Materia Medica with Repertory, 1927, Boericke & Runyon
2. Chevallier, Andrew, The Encyclopedia of Medicinal Plants, 1996, Dorlilng Kindersley Limited
3. Gaeddert, Andrew, Chinese Herbs In The Western Clinic, Get Well Foundation 1994
4. Hay, Louise, You Can Heal Your Life, Hay House Inc. 1984
5. Mehl-Madrona, L. Complementary medicine treatment of uterine fibroids
6. 2002 Altern Ther Health Med 8;2:34-6, 38-40, 42, 44-6
7. Richardson, Jack N.D., The Little Herb Encyclopedia (Third Edition), 1995, Woodland Health Books

Women's Health Week: PCOS - Polycystic Ovarian Syndrome

by Andrew Pacholyk, MS, L.Ac.

PCOS (Polycystic ovarian syndrome) is an endocrine disorder that is the most common hormonal disorder among women of reproductive age and is a leading cause of infertility. It occurs among all races and nationalities. The primary features are lack of regular ovulation and irregular or absent periods. There is also an excessive amounts or effects of androgenic hormones. The symptoms and severity of the syndrome vary greatly between women. While the causes are unknown, insulin resistance (often secondary to obesity) is heavily correlated with PCOS.

Other symptoms may include acne, weights gain (but not always) or have trouble losing weight, male pattern baldness or thinning hair on the scalp, hair growth on the face, back, or chest or sometimes, high blood sugar (hyperglycemia). About half of women with PCOS have high insulin and blood sugar levels called insulin resistance. When the body doesn't use insulin well, blood sugar builds to high levels. If not treated, this can lead to diabetes. High cholesterol levels are also common with PCOS.

In PCOS, there are multiple cysts in the ovaries, which are actually small, undeveloped follicles that have had their growth stunted. The cysts, as well as the connective tissue around them produce male hormones called androgens. Androgens are then released into the blood stream and alter the feedback within the hypothalamic-pituitary-ovarian axis (HPO axis). The amount of estrogen then increases in relation to progesterone causing an increase in testosterone and Luteinizing hormone (LH).

Treating PCOS

The two most important key factors that any woman could do to lower her risk of PCOS is to eat heart-healthy, low glycemic foods, along with regular exercise.

Foods to Avoid:

-Cut out all forms of refined sugar
-Cut out all refined (simple) carbohydrates. Follow the Full Spectrum Diet. This says to cut out all white foods, which include all white bread, rice, pasta, low fiber foods, most breakfast cereals and rice cakes.
-Reduce animal products and fats
-Avoid all soda, fruit juice and sugary drinks
-Avoid milk and dairy products
-Avoid alcohol and caffeine
-Avoid fertility diets that suggest you eat large amounts of yams. This is not appropriate for PCOS
-Reduce the intake of oily, fried, and sugary foods, fried snacks and fast foods
-Do not miss meals; and do not starve in terms of total quantity of food

Foods You Should Eat:

-Eat adequate amounts of protein
-Eat as much fresh vegetables as you can
-Eat foods, which nourish the liver such as dark green vegetables, lemons, carrots and beets
-Eat fruit light in sugar and sweetness such as berries
-Eat complex carbohydrates (lower glycemic carbohydrates), which tend to have more fiber such as bran cereal, brown rice, whole wheat, whole-grains and nuts and grains like quinoa, whole oats, and bulgur.
These foods help women with PCOS to maintain steady blood sugar and insulin levels and may assist in weight loss. A diet composed of mainly low-GI foods will also help to combat the effects of insulin resistance.

Supplements and Herbs