[TiwapornParticipant]

Thank you Brianna, I agree with your response. I would like to add some information about calcium and vitamin D consumption and bone health. The Korea National Health and Nutrition Examination Survey 2008-2010 presented that calcium intake less than 400 mg/day was significant lower bone mineral density, and calcium intake up to 1200 mg/day was positive correlation with bone mineral density. Therefore, low calcium intake was significantly related with low bone mineral density and increase risk of osteoporosis (1). Moreover, the research about effect of calcium phosphate and vitamin D3 supplementation in sixty healthy subjects (age 20-70 years) reported that daily supplement with calcium 10000 mg+ vitamin D3 400 IU significantly increased plasma vitamin D level when compared to supplement with vitamin D3 alone. Plasma vitamin D concentration is important to maintain the extracellular calcium concentrations and has direct effects on bone health. Moreover, the supplementation did not adversely influence the metabolism of magnesium and iron (2).

1. Min Kim K, et al. Interactions between Dietary Calcium Intake and Bone Mineral Density or Bone Geometry in a Low Calcium Intake Population (KNHANES IV 2008-2010). J Clin Endocrinol Metab. 2014 Mar 31[Epub ahead of print]
2. Trautvetter U, et al. Effect of calcium phosphate and vitamin D₃ supplementation on bone remodelling and metabolism of calcium, phosphorus, magnesium and iron. Nutr J. 2014 Jan 17;13:6.

[TiwapornParticipant]

Protein powder can be divided to two type namely dairy- and soy-based protein sources. Whey and casein, dairy-based protein, is the most popular. The effect of protein powders for muscle building depends on the type of protein and the time of intake. The study of Hoffman et al. presented that protein supplement consisting of enzymatically hydrolysed collagen-, whey-, and casein-protein isolate pre and post workout increases muscle strength. However, the muscular hypertrophy occurs in the participants who consumed adequate calories. Moreover, Levenhagen et al. showed that consumption of protein 10 g + carbohydrate 8 g + fat 3 g either immediately or 3 hrs after moderate intensive exercise increase three fold and 12% leg muscle and whole body protein synthesis, respectively. The type of protein supplement should be whey protein because it is faster digested and absorbed. Therefore, people would like to build the muscle and improve muscle strength should be pay attention on type of protein powder, calories, and time of consumption.
Many studies reported that chronic protein intake in excess of RDA causes chronic kidney diseases. However, there is no scientific evidence support the correlation between higher protein intake and adverse effects on healthy or exercising individuals. Therefore The Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine recommend as follow:
• Power athletes (strength or speed): 1.2 to 1.7 grams/kilogram a day
• Endurance athletes: 1.2 to 1.4 grams/kilogram a day

Reference:
1. Hoffman J, et al. A: Effect of protein-supplement timing on strength, power, and body-composition changes in resistance-trained men. Int J Sport Nutr Exerc Metab 2009, 19(2):172-185.
2. Levenhagen DK, et al. Postexercise nutrient intake timing in humans is critical to recovery of leg glucose and protein homeostasis. AmJ Physiol Endocrinol Metab 2001, 280:E982-993.
3. Dangin M, et al. The digestion rate of protein is an independent regulating factor of postprandial protein retention. Am J Physiol Endocrinol Metab 2001, 280:E340-348.
4. http://www.eatright.org/Public/content.aspx?id=6442477918

[Author]

Posts