Må bare poste en egen artikkel med en kommentar av denne artikkelen til Alan Aragon, publisert på Lyle McDonald sine sider: An Objective Comparison of Chocolate Milk and Surge Recovery.
Her er min sammenligning og konklusjon når det kommer til Melk vs. Proteintilskudd:
Proteinfabrikken Whey Protein:
499 kr for 3 kg – som gir følgende;
11 640 kalorier – 4,3 kr per 100 kalorier.
2 160 g protein – 0,23 kr per g protein.
450 g karbs – 1,1 kr per g karbs.
135 g fett – 3,7 kr per g fett.
Proteinfabrikken Whey Protein kombinert med Sukker (sukrose):
3 kg Whey Protein: 499 kr + 2,7 kg Sukker: 36 kr = 535 kr for 5,7 kg – som gir følgende;
22 440 kalorier – 2,38 kr per 100 kalorier.
2 160 g protein – 0,25 kr per g protein.
3 150 g karbs – 0,17 kr per g karbs.
135 g fett – 4 kr per g fett.
14 kr for 1 l – som gir følgende;
330 kalorier – 4,2 kr per 100 kalorier.
33 g protein – 0,42 kr per g protein.
48 g karbs – 0,29 kr per g karbs.
1 g fett – 14 kr per g fett.
14 kr for 1 l – som gir følgende:
660 kalorier – 2,1 kr per 100 kalorier.
32 g protein – 0,44 kr per g protein.
46 g karbs – 0,3 kr per g karbs.
39 g fett – 0,36 kr per g fett.
Litago Original Sjokolademelk:
20 kr for 1 l – som gir følgende;
630 kalorier – 3,2 kr per 100 kalorier.
33 g protein – 0,61 kr per g protein.
90 g karbs – 0,16 kr per g karbs.
15 g fett – 1,33 kr per g fett.
Både melk og et proteintilskudd (evnt. kombinert med sukker) fungerer svært godt i forbindelse med trening. I forhold til pris per kalori er H-melk det beste alternativet, med i pris per gram protein er et tilskudd faktisk billigere. Men man kan også velge å blande myseprotein (whey protein) med sukker, og da slår det alle typer melk bortsett fra H-melk på pris per kalori, og du betaler kun 57 % av det du gjør med H-melk per gram protein. Jeg vil dog tro at, alt tatt i betrakning, vil melk være et sunnere alternativ enn behandlet proteinpulver og sukker, eller proteinpulver og en annen karbohydratkilde for den saks skyld. Proteinpulver gir dog fordelen av å ha proteinet isolert, så om du er i en periode med slanking eller ‘deffing’, hvor du ønsker å kontrollere kaloriinntaket og ikke ‘har plass’ til karbohydratene og fettsyrene melk gir, så vil nok proteinpulver være det beste alternativet. Ellers blir det litt hipp som happ – begge deler fungerer rimelig likt, og prisene er ikke så alt forskjellig. Smakspreferanse og evntuelle intolleranser eller allergier mot melk bør være det som til syvende og sist styrer valget.
Mine anbefalinger (for folk som er usikre selv):
Slanking/Deffing hvor det ikke er ‘plass’ til de ekstra karbohydratene og fettsyrene i melk: Whey Protein (Whey Isolate er mye dyrere – uten at det sannsynligvis har noen betydelige fordeler over tid)
Vedlikehold/Bygging: Whey Protein kombinert med Sukker er det rimeligste alternativet, med det blir langt mer næringsfattig enn melk, og flertaller vil nok foretrekke smaken til en av melke-variantene, derfor vil jeg kunne anbefale H-Melk, Skummet Melk eller Sjokolademelk, for alle som foretrekker smaken av melk. H-melk er kanskje det beste alternativet, En studie publisert i ‘Medicine and science in sports and exercise’ i 2006 viser nemlig at H-melk fungerer like godt eller bedre enn en isokalorisk (like mange kalorier) servering av skummet melk når det kommer til å øke proteinsyntesen – på tross av at skummet melk serveringen gir betraktelig mer protein! (Milk ingestion stimulates net muscle protein synthesis following resistance exercise)
Et tilfelle hvor Whey Protein Isolate (isolert myseprotein) kan ha en fordel er om man trener i fastet tilstand, noe jeg har gjort mye av i det siste (se Leangains.com). Da tar jeg en servering Whey Isolate rett før trening. Jeg kunne ha gjort det samme med melk, men melk er ‘tyngre’ å fordøye, så kan være noe problematisk i større doseringer rett før trening. Dette er grunnen til at jeg selv har brukt Whey Isolate den siste tiden, men jo mer jeg leser – jo mer ser jeg hvor liten og statistisk ubetydelig denne lille økningen av absorbering av Whey Isolate er, og så fort jeg er ferdig med min nåværende deffing vil jeg høyst sannsynlig droppe proteinpulver til fordel for H-Melk. Det betyr dog ikke at jeg vil slutte fullstendig met proteinpulver, da det kan være praktisk i enkelte tilferrer – f. eks om jeg skal jeg med proteindrikken ut i sol og varme.
Hahahaha, jeg elsker de reklamene der. 😆
Bra innlegg du har skrevet også, må ha vært noen kalkuleringer i Excel der. 😉
Er nå melk så sunt som vi er blitt fortaltsiden vi var små. Har ennå ikke lest en rapport der det fremstår. Norge er på verdenstoppen når det kommer til å konsumere antall liter melk pr innbyger og vi er i verdenstoppen når det kommer til benskjørhet! Sammenheng?
christian: Les denne: http://fredarn.com/blogg/2010/10/09/korrelasjon-arsak/
Nedenfor finner du litt forskning på melk fra notatene jeg fører fra mye av det jeg leser. Nå kan du ikke lenger hevde at du ikke har sett noen rapport hvor det fremstår at melk er ‘sunt’. Får å sjekke de aktuelle studiene kan du søke etter studienavnet på http://www.ncbi.nlm.nih.gov/pubmed
Merk også at proteinpulver av typen myse/whey og kasein/casein også er et melkeprodukt, så å droppe melk til fordel for disse (som mange gjør) er en merkelig metode..
En analyse av forskningslitteraturen på meieriprodukter og dets effekt på helse, viser at personer med et høyt inntak av meieriprodukter har betydelig redusert sjanse for dødsfall (i studieperiodene), inkl. sjansen for iskemisk hjertesykdom/ischaemic heart disease, hjerneslag/stroke og sukkersyke/diabetes. Det er ikke mange studier på spesifikke meieriprodukter, men det er ingen tydelige bevis på skade fra enkelte meieriprodukter. Analysen tar dog kun for seg prospektive/prospective cohort studier, så det kan ikke sies med sikkerhet at assosiasjonen skyldes positive helseeffekter av meieriprodukter (notater: melk, yoghurt, ost, melkefett, smør). (The Consumption of Milk and Dairy Foods and the Incidence of Vascular Disease and Diabetes: An Overview of the Evidence – Pubmed.)
– En studie på mennesker viser at væske eller mat med høyt vann og fett-innhold, som f. eks hel melk kan minske den uønskede ånden og kroppslukten assosiert med hvitløk/garlic. Det fungerer best om blandet med hvitløken før inntak, men fungerer også om inntatt rett etter hvitløkspisingen (Effect of milk on the deodorization of malodorous breath after garlic ingestion – Pubmed).
En studie fra januar 2011 undersøkte effekten av supplementering med melk vs. rismelk under en diett, og fant at melken ga bedre metthetsfølelse og lavere appetitt. Det var også større reduksjon i kroppsfett i melk-gruppen, men grunnet få antall subjekter var det ikke statistisk betydelig.
«- Article Summary: A recent study indicated that milk might help lessen the increase in appetite that tends to occur with weight loss
– Points of Interest:
— Women were randomly assigned to receive either 250 ml of milk or a placebo (a rice drink).
— Both groups lost similar amounts of weight, and had similar changes in body composition and waist circumference.
— The women drinking milk experienced a lesser increase in hunger and desire to eat after losing weight, compared to the women on the rice drink.
— «This could mean that dairy products could be useful in terms of appetite control, and may explain why dairy has been shown to be beneficial for weight loss in some studies.»
— «The appetite effect may not have been a unique effect of dairy, but instead simply due to more protein intake.» (notater: Meieriprodukter, dairy, kalsium, calcium.)
* Referanser: James Krieger.
1) Gilbert, J.A., et al. Milk supplementation facilitates appetite control in obese women during weight loss: a randomised, single-blind, placebo-controlled trial. Br J Nutr. 105:133-143, 2011. Pubmed.
2) Dougkas, A., et al. Associations between dairy consumption and body weight: a review of the evidence and underlying mechanisms. Nutr Res Rev. February 15, 2011 (published ahead of print).
3) Major, G.C., et al. Calcium plus vitamin D supplementation and fat mass loss in female very low-calcium consumers: potential link with a calcium-specific appetite control. Br J Nutr. 101(5):659-663, 2009.
En studie fra desember 2010 fant en korrelasjon mellom inntak av meierifettsyren Trans-palmitoleic acid, og redusert risiko for metabolsk syndrom.
» Higher trans-palmitoleate levels were associated with slightly lower adiposity and, independently, with higher high-density lipoprotein cholesterol levels (1.9% across quintiles; P = 0.040), lower triglyceride levels (-19.0%; P < 0.001), a lower total cholesterol-HDL cholesterol ratio (-4.7%; P < 0.001), lower C-reactive protein levels (-13.8%; P = 0.05), and lower insulin resistance (-16.7%, P < 0.001). Trans-palmitoleate was also associated with a substantially lower incidence of diabetes, with multivariate hazard ratios of 0.41 (95% CI, 0.27 to 0.64) and 0.38 (CI, 0.24 to 0.62) in quintiles 4 and 5 versus quintile 1 (P for trend < 0.001). Findings were independent of estimated dairy consumption or other fatty acid dairy biomarkers. Protective associations with metabolic risk factors were confirmed in the validation cohort." (notater: syndrom x, diabetes, sukkersyke, hjertesykdommer, hjerte/kar, meieri, melk, melkefett, dairy, transfett, trans fat). * Mozaffarian D et al. Trans-palmitoleic acid, metabolic risk factors, and new-onset diabetes in U.S. adults: a cohort study. Ann Intern Med. 2010 Dec 21;153(12):790-9. Pubmed. Annals: Full-tekst. ---- Supplementering med enzymet laktase/lactase er effektivt for å hindre problemer hos personer med laktoseintoleranse/lactose intolerance, probiotika/probiotics/melkesyrebakterier er også effektivt, men ikke like effektivt som laktase (1, 2, 3, 5). For mye magesyre kan denaturere laktase, så det bør ikke tas på helt tom mage (4). * Referanser: 1) Ojetti V et al. The effect of oral supplementation with Lactobacillus reuteri or tilactase in lactose intolerant patients: randomized trial. Eur Rev Med Pharmacol Sci. 2010 Mar;14(3):163-70. Pubmed. 2) Montalto M, Curigliano V, Santoro L, et al. (2006). "Management and treatment of lactose malabsorption". World J. Gastroenterol. 12 (2): 187–91. PMID 16482616. 3) He M, Yang Y, Bian L, Cui H (1999). "[Effect of exogenous lactase on the absorption of lactose and its intolerance symptoms]" (in Chinese). Wei Sheng Yan Jiu 28 (5): 309–11. PMID 12712706. 4) O'Connell S, Walsh G (2006). "Physicochemical characteristics of commercial lactases relevant to their application in the alleviation of lactose intolerance". Appl. Biochem. Biotechnol. 134 (2): 179–91. doi:10.1385/ABAB:134:2:179. PMID 16943638. Pubmed. 5) Heyman MB; Committee On, Nutrition (2006). "Lactose intolerance in infants, children, and adolescents". Pediatrics 118 (3): 1279–86. doi:10.1542/peds.2006-1721. PMID 16951027. --- H-Melk bedre enn Skummet melk? En studie fra april 2006 fant at H-melk førte til bedre proteinsyntese enn en tilsvarende mengde og en isokalorisk mengde skummet melk/fat free milk, på tross av det høyere proteininnholdet i skummet melken. Limitasjoner inkl. utrente dubjekter i studien, og en time mellom treningen og inntaket av melk. Årsaken til H-melks fordel er et mysterie. * Referanser: Alan Aragon -> AARR.September.2008.pdf
1) Elliot TA, Cree MG, Sanford AP, Wolfe RR, Tipton KD. Milk ingestion stimulates net muscle protein synthesis following resistance exercise. Med Sci Sports Exerc. 2006 Apr;38(4):667-74. Pubmed.
— Whey protein/Myseprotein: 18 % av proteinfraksjonene i melk er myse. Myseprotein har et spesielt høyt innhold av svovelholdige/sulfur-containing aminosyrer. Det inneholder laktoferrin/lactoferrin og lactoperoxidase, bioaktive stoffer som har hemmende effekter på patogener/pathogens. Det inneholder også immun-modulerende/immune-modulating stoffer som glycomacropeptides og Antistoffer/Immunoproteins/Antibodies/immunoglobulins (26 – Marschall Rhône-Poulenc Award Lecture. Nutritional and functional characteristics of whey proteins in food products – Pubmed, 27 – Fox PF. Developments in dairy chemistry proteins. London: Elsevier Applied Science Publication. 1982-1989; 1-4.)
— Casein/Kasein: ca 82 % av proteinfraksjonene i melk er kasein. Kasein har et høyere innhold av aromatiske aminosyrer enn myse, det absorberes tregere enn myse, og dets hovedkarakestikk med tanke på trening er dets evne til å hindre proteinnedbrytning. 30 g kasein gir økte plasma aminosyre konsentrasjoner i opptil 300 minutter etter inntak (33 – Slow and fast dietary proteins differently modulate postprandial protein accretion – Pubmed). Kaseins metabolske effekt var en liten økning i protein syntese, etterfulgt moderat oksidasjon og en markert hemming av proteinnedbrytning (30 % vs. 0 % i myse/whey gruppen). Interessant er at kasein gruppen hadde bedre leucin/leucine balanse, noe som indikerer bedre nitrogen retensjon/retention.
– Forskning viser at raske/hydroliserte proteiner tas opp dårligere enn trege/intakte proteiner, og færre aminosyrer når derfor blodomløpet (notater: whey/myse, kasein, protein, melk, T-Nation, Biotest Anaconda) (Lyle McDonald, Hydrolyzed dietary casein as compared with the intact protein reduces postprandial peripheral, but not whole-body, uptake of nitrogen in humans – Pubmed, Les også: Supplement Marketing on Steroids by Alan Aragon)
– mTOR (The mammalian target of rapamyci) er et protein som i kroppen er kodet av FRAP1 genet, og som har en stor innvirkning på blant annet protein synstese. Aminosyren leucin/leucine har en spesielt stor innvirkning på denne stimulasjonen. Men man skal ikke glemme at tregere proteinblandinger som kasein/casein faktisk er viktigere da dens hindring av proteinnedbrytning har større effekt på muskelmasse enn myse/whey (leucin/leucine) sin stimulasjon av proteinsyntese. (Alan Aragon).
Sukker? … Hvorfor i all verden sukker? Hva med banan? Frukt generelt. Laktose er ikkje bra i store mengder, eg kjenner begrensingen min ligger på en halvliter, mer enn det så blir eg dårlig. Derfor foretrekker eg å ikkje drikke en liter melk etter trening, da er det bedre med en shake.
Beinskjørhet i norden er vanlig pga lite lys. Når huden blir utsatt for UV stråling utvikler vi D-vitamin som er viktig for å ta opp kalsium, derfor er noen typer melk tilsatt ekstra D-vitamin for å øke opptakeligheten av kalsium..
Hei Ronny, takk for kommentaren 🙂
Jeg valgte sukker kun for prissammenligning, enkelt og greit. Jeg anbefaler på ingen måte å tilsette ren sukker i en shake.
Om man er laktoseintolerant så er ikke store mengder laktose bra, men om man tolererer det godt (som de fleste i Norge gjør), så er det ikke noe problem.
Når det gjelder D-vitamin er jeg helt enig, og jeg har skrevet litt om dette her: http://fredarn.com/blogg/2010/10/01/soling-ikke-n%C3%B8dvendig-for-nok-d-vitamin-eller/
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