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Tanner Holden Beth Caruso ENGL 1103 April 8, 2014 Chicken or Powder? Protein and the Universe This human body is a universe; we can only see what our eyes, and what our technology allows. There is much about the body that scientists, researchers, doctors, and health professionals have not discovered, or have discovered, but do not yet understand. Even in our lack of understanding we still create ideas of how to achieve a certain desired product. The ingredient in X is better than Y. For someone who loves to be active and stay healthy often it is necessary to question if a claim made by someone is a fact or a myth. One claim that people often make is that protein powder is equally as nutritious as traditional sources of protein, from meat, like chicken. The question this brings up is: How do the physical benefits of protein powder compare to the physical benefits from natural sources of protein such as chicken? The answer to this question is beneficial to all who strive to be healthy. First, to fully understand the question it is necessary to give a little bit of background on protein powder and analyze what the benefits of using it are. A protein is composed of many tiny parts that we call amino acids. When we eat foods with protein in them our body has to break the protein down to amino acids for it to be of use. There are twenty-two amino acids that the human body needs to have in order to function and thirteen of these are regularly produced by the body.

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This is why we call the other nine amino acids not produced by the body, essential, because we need to eat foods that contain protein to get those amino acids. The nine essential amino acids; histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine are found in foods like chicken, turkey, spinach, beef, fish, and egg whites (Henshaw). This is a benefit of protein powder. One scoop of protein powder contains all nine essential amino acids where if you wanted to get these amino acids from foods you would have to consume a variety of different things. In this aspect, protein powder is very convenient. Protein Powder Problems: Too much of a Good Thing is bad An article from WebMD contributor Gina Shaw claims that protein powder is also especially helpful for post-workout recovery when the body needs nutrients the most. On the other side, Shaw notes that the body doesnt need the massive amounts of protein that todays protein powders are packed with. Anything more than nine-tenths of gram of protein per pound of bodyweight creates a difficult task for the kidneys and liver. The amount of protein that is consumed does matter because there are immediate and long term effects that are associated with over-consuming whey protein. The immediate effects include a bloated feeling that comes from the lactose in whey and as mentioned earlier the majority of protein in protein shakes is wasted. According to molecular biologist Helen Kollias of Precision Nutrition, your whey shake digests in about an hour and a half. The problem is that your body can only absorb 8 to 10 grams of whey protein per hourin other words, for each shake you drink, your body only uses about 15 grams of protein regardless of the protein content of the shake (Brady par. 4, 5). This fact however, does not make protein powder any less attractive to those who consume protein shakes. The high protein content advertised on the containers actually attracts buyers. We as humans and more specifically as Americans are over-consumers. This is perhaps a big reason that protein

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powder has been so successfully marketed. Users will buy it even if they do not see results. Another factor that should be considered for why people drink protein is the advertising techniques of protein powder vs. lean meat companies. Protein powders have fitness models with chiseled physiques on their colorful containers while grilled chicken has a price and weight. People have grown to associate protein powder with the ideal physiques that they advertise. Far more importantly than the immediate bloating feeling or waste of the amount of protein consumed are the long term effects of over-consuming protein. Kidney stones, which are calcium deposits that are painful and harmful to the urinary system when not treated, are likely to form when over-consuming protein (Courseault par. 4, 5). It is important to note that the kidneys and liver are responsible for the breaking down of protein. This being said, protein intake directly affects the metabolic states regulated by the kidneys and liver. The amount of protein being consumed is especially important when disease is already present in the kidneys (Nephrologie). For those who have protein deficiencies more protein is a good thing for the liver and kidneys. Most importantly, it is crucial to regulate the amount of protein that you are consuming in a day. Another critical topic to address about protein powder is that those who consume it, feel a need to consume it. However, according to CPT (certified personal trainer) Tony Schober, there are many reasons the body does not need protein powder. Protein powder is processed, which means that it has been refined to only include certain proteins, suggesting that there could have been some important proteins left out of the product. Whey protein powder has also been found to cause a spike in insulin or blood sugar levels. After eating meals that contain whey protein one could feel hungry because of the fluctuations in blood sugar that can be caused by whey protein. Schober says that protein powders are also lacking in vitamins and minerals which are just as

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important as macronutrients like protein, carbs, and fats. It is also important to note that eating one gram of protein per pound of bodyweight a day is easily achievable through good, lean sources of protein. Before protein powder came along, people who worked out were still building a lot of muscle. Though protein powder is not necessarily needed, it definitely has its place in the world of nutrition among athletes and those who train. But I Heard if I Drink Protein Shakes Ill Lose Weight The advertising techniques of protein powder are drastically different from traditional sources of protein like chicken. The reason that lean meat companies do not put chiseled athletes on their packaging is because they do not need to. The health benefits of lean meats have been tested and proven. The claims and promises put on protein powder packaging have not even been evaluated by the Food and Drug Administration; when in reality, these companies could be lying because they know people will buy into it. It is not about the advertising though, it is about what is actually contained in both lean meat sources and protein powders. For example, protein powders may help you lose weight because of the lack of calories and fat, but contain fewer nutrients than whole foods. At the University of Ulm in Germany, researchers found that those who were diagnosed with a metabolic syndrome, drank protein shakes and followed a lower calorie diet had less fat tissue. Though this is impressive, from a nutritional standpoint, protein powder never measures up to actual food. The large amount of artificial ingredients and sugar in these shakes makes it hard for them to be a sustainable healthy way to lose weight. Whole foods, however, contain the vitamins and minerals that protein shakes dont and can leave you feeling full because of the effort it takes to chew the food. Some whole food proteins are high in calories, saturated fat, sodium, and cholesterol (Schuna par. 2-5). This however, largely depends

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on how the protein is cooked. Butter and salt are easy ways to make unhealthy, a food that is meant to be healthy. If Not Protein Powder or Chicken ThenPlants? Chicken and lean meats, even when cooked properly, are not the only good source of protein. Lean meats also have their downfalls. As mentioned earlier, the amount of protein ingested can directly affect the states of the kidneys and liver. In fact, limited protein intake from animal sources is vital in slowing down kidney disease. On the other hand, those with kidney deficiencies are prescribed diets with increased animal protein. Another good thing to remember is that everyone requires different amounts of protein (Nephrologie). Many claim that meat is the only good source of protein. but too much of it can be detrimental to the body because of a substance called uric acid, which is created while digesting animal protein. Though lean meats are for the most part complete proteins, they are hard for the body to digest because of their complexity. Green leafy vegetables however, contain easily digested amino acids and help to recover at a faster rate from strenuous activity. Most vegetables also do not need to be cooked, which means that the protein content will not be diminished as it would in meats that require cooking. Surprisingly enough these protein rich greens are things that are available to us almost every day. Some of these include algae, sunflower sprouts, goji berries, hemp and chia seeds, avocados, beans and broccoli (Silvera par. 4, 5, 7). While these foods will not have high contents of protein in them, they do contain many of the essential amino acids. Protein Powder and Cancer It would not be out of the question to ask if protein powders have any benefits other than aiding in the growth of muscles. The answer to this question is more important than one would

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think. Scientists have lately been convinced that whey protein is a great alternative to other treatments of cancer because of its ingredients. It contains a protein called lactoferrin that promotes the production of glutathione, which has been found to reduce the size of tumors and prevent cancer from advancing. "To illustrate this, researchers at the Department of Food and Technology at Ohio State University demonstrated quantitatively that glutathione levels in prostate cells were increased by 50% as direct result of whey isolate supplementation (containing lactoferrin).They concluded that this level of increase in glutathione was responsible for preventing the development of prostate cancer compared to the control group that did not receive the whey supplementation (qtd. in Ellison par. 5). Therefore the amino acid glutathione is of great importance to scientists and doctors. The fact that protein powder contains this powerful ingredient not only means a more cost effective cancer treatment, but could also change the way people consume protein. This might reduce the chances of cancer but the consumption of too much protein could lead to liver and kidney disease. Glutathione is important because it removes excess free radicals, which have been shown to cause cancer and over 60 age-related diseases. It detoxifies cancerous agents from the body. Since glutathione is a phase II enzyme and is essential to life, it is safe to assume that it has the power to influence the production of the bodys other cancer inhibitors. A researcher at Johns Hopkins University Paul Talalay, says that raising levels of phase II enzymes helps in the prevention of new cancer forming. These phase II enzymes attack the protective shell surrounding cancer cells and then the body can destroy the cancer. Whey protein is a cost effective whey of preventing cancer. There is far too much money being spent on treatments that are harmful to the patients. Whey protein, when taken in moderation has no side effects (Ellison).

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Mark Hyman, in his Huffington Post article calls glutathione The Mother of All antioxidants, and this may actually be the case. As a practicing physician Hyman says that doctors do not know how to bring up promoting the production of glutathione in the body. The body even regularly produces glutathione but poor diets, pollutions, toxins, medications and stress can all be detrimental to the amount of this molecule that the body produces. To better understand what glutathione is Hyman explains that it contains sulfur chemical groups in which toxins (in the body) attach themselves to. Then the molecules recycle themselves and remove the toxins from the body. Diseases like cancer began to develop when humans started to pollute the air with mercury and lead. Most people with illnesses are deficient in glutathione. When too many toxins or large amounts are introduced to glutathione, it becomes very hard for the molecule to recycle itself and remove the toxins. At this point in our industrialized world, there is not much we can do to stop pollution, especially in the air. The best thing we can do is to boost our glutathione levels. Eating sulfur rich foods like garlic, onions and cruciferous vegetables like broccoli, cauliflower, kale, and cabbage can boost the production of glutathione. Hymans second suggestion is to drink whey protein because it contains many of the amino acid building blocks for glutathione synthesis. Interestingbut what Does all This Mean? The answer to the initial question about the benefits of protein powder versus the benefits of traditional protein is an answer that deserves careful analysis. Protein powder is expensive and does not require the body to work to break down proteins because they are already broken down. Protein powder also has been shown to worsen kidney disease and can give those who drink it a bloated feeling. However, in addition to helping athletes and active individuals build muscle, a protein in whey protein powders has been shown to prevent and slow down the growth of cancer.

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This discovery is of great importance to the medical world, because although protein powder is expensive in comparison to traditional lean meats, it is pocket change compared to the costs of radiation and chemotherapy. The research done on the effects of protein powder on the kidneys and liver has not been extensive and therefore a conclusion on protein powder cannot accurately be determined. Traditional sources of protein such as chicken have many benefits which include containing vitamins and minerals that protein powders do not offer and allowing the body to break down the chicken. However, cooking these meats not only denatures the protein but it can also raise the sodium and fat content when cooked with butter and salt. And then there are plant proteins. This protein is perhaps the best type. The body breaks down green foods more efficiently than any other type of food. Does this make plant protein the best protein? This is a strong possibility. Plant proteins that are rich in sulfur like broccoli can boost the production of glutathione much like protein powder. However, in addition to having the proteins that are preventative in nature to disease, cruciferous vegetables offer a wide variety of vitamins and minerals that the body needs. One downfall to plant proteins is that they are low in protein content, and large amounts would have to be eaten for an individual to get all their protein for the day. The best answer to the original question is quite simple. Protein powder does not measure up to lean meats such as chicken nutritionally. However, this does not mean that protein powder is bad and should not be used, but quite the opposite. Protein powder is great, especially when used as a supplement, and not a replacement. The body can benefit from many different types of protein, such as protein powder, in moderation. The discovery of its power to slow and prevent the growth of cancer is a medical breakthrough but until more research is conducted on protein powder and its effects on the body, we will be unsure of its capabilities. As medical professionals

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and researchers search the small tiny corridors of our bodies for answers it is important to understand that nutrition should be advised and approached on a case by case basis. Just because a supplement is good for one person does not mean it is the best choice for another person.

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"Fast Food Meals Can Be Part of Healthy Diet for Youth Athletes." MomsTeam. N.p., n.d. Web. 04 Apr. 2014. "Fruit Makes You Fat, Protein Powder and A Pretty Big Rant | When You Can't Run | Instead of Running | Alternative to Running." When You Cant Run Instead of Running Alternative to Running. N.p., n.d. Web. 04 Apr. 2014. Henshaw, Ashley. "Where To Find The Nine Essential Amino Acids." Symptomfind.com. N.p., 15 Nov. 2011. Web. 02 Apr. 2014. "How Much Protein Should I Eat? (and How Do Vegans Get Enough Protein?)." Green Thickies Filling Green Smoothie Recipes. N.p., n.d. Web. 01 Apr. 2014. Hyman, Mark. "Glutathione: The Mother of All Antioxidants." The Huffington Post. TheHuffingtonPost.com, 10 Apr. 2010. Web. 17 Mar. 2014. Hyman, Mark. "Glutathione: The Mother of All Antioxidants..." Interview. Video blog post. YouTube. YouTube, 18 July 2007. Web. 3 Apr. 2014. "I Eat WHEY Too Much Protein!!" Daniel James Fitness Blog. N.p., n.d. Web. 03 Apr. 2014. "Quick & Lean Thin Sliced Breasts." Pilgrim's. N.p., n.d. Web. 06 Apr. 2014 "Quickmeme: All Your Memes, Gifs & Funny Pics in One Place." Quickmeme. N.p., n.d. Web. 03 Apr. 2014. Nephrologie, Stadtspital W. "Protein Intake in Renal and Hepatic Disease." National Center for Biotechnology Information. U.S. National Library of Medicine, Mar. 2011. Web. 03 Apr. 2014. Schober, Tony. "6 Reasons You Should Stop Using Protein Powder." Coach Calorie. N.p., n.d. Web. 17 Mar. 2014.

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Shaw, Gina. "Protein Powder: What You Should Know." WebMD. WebMD, n.d. Web. 30 Mar. 2014. Silvera, Stacy. "5 Reasons Why You Should Eat Plant-Based Protein." MindBodyGreen. N.p., 16 May 2011. Web. 17 Mar. 2014. "Stress." Virtual Pizza. N.p., n.d. Web. 05 Apr. 2014. "Sulia." Sulia. N.p., n.d. Web. 06 Apr. 2014. "What Is the Importance of Eating Green Leafy Vegetables for Being Fit?" Ways2GoGreen. N.p., n.d. Web. 03 Apr. 2014. "THE POWER OF PROTEIN." Boss Fitness. N.p., n.d. Web. 05 Apr. 2014. "The Protein Myth Is Too Much Protein Bad For Your Bones and Kidneys?" Authority Nutrition. N.p., n.d. Web. 05 Apr. 2014. "Whey Protein Side Effects and Benefits Information." Whey Protein Side Effects. N.p., n.d. Web. 02 Apr. 2014. "Bodybuilding Supplement." Wikipedia. Wikimedia Foundation, 04 May 2014. Web. 06 Apr. 2014.

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