Calcium, Chocolate Milk, and Whey for Healthy Bones and a Strong Body

1
Calcium, Chocolate Milk, and Whey for Healthy
Bones and a Strong Body

• Indiana Dairy Council
• Heather Willett

2
Objectives

• Discuss calciums role in bone health and
  hypertension.
• Identify the rationale for using chocolate milk
  as a recovery aid.
• Introduce whey and its benefits for athletes and
  improving body composition.

3
Calcium

• At least three servings of milk, cheese or yogurt
  a day is recommended to get the unique nutrient
  package providing calcium and eight other
  nutrients essential to help keep bones strong and
  bodies fit.

4
Calcium

• Eating calcium rich foods during childhood and
  adolescence will help build strong
  bones, which may help reduce the risk of
  fractures and osteoporosis later in life.
• Adults can protect their bones too by getting
  three daily servings of dairy and participating
  in weight-bearing exercise.

5
Calcium

• The best way to get the calcium you need is by
  eating and drinking foods that naturally contain
  calcium.

6
Calcium

• Milk and other dairy products are great sources
  of calcium and naturally offer the most calcium
  per serving.

7
Calcium

• Low fat and fat free varieties of milk, yogurt
  and cheese provide the same amount of calcium as
  full-fat versions.
• Other sources of calcium include tofu, legumes,
  some green leafy vegetables and calcium-fortified
  orange juice.

8
Calcium

• The Dietary Reference Intake (DRI) for calcium as
  recommended by the National Academy of Science
  (NAS), is as follows

Age(Years) Calcium (mg/day) Dairy Servings
1-3 500 3 servings
4-8 800 3 servings
9-18 1300 4 servings
19-50 1000 3 servings
51 1200 4 servings
9
Calcium

• Calcium, potassium and magnesium, which are all
  found in dairy foods, play an important role in
  maintaining blood pressure.

10
Calcium

• In a recent National Heart, Lung and Blood
  Institute study, researchers examined the eating
  habits of almost 5,000 people and found that
  those who took in two or more servings of low-fat
  dairy foods tended to have lower blood pressure,
  and that eating dairy foods was associated
  with a lower incidence of high blood pressure
  and lower readings of systolic
  blood pressure.

11
Dash Diet

• A National Institutes of Health sponsored study
  called DASH (Dietary Approaches to Stop
  Hypertension) found that a diet rich in lowfat
  (1 lowfat or 2 reduced fat) or fat free dairy
  foods (almost 3 servings/day) and fruits and
  vegetables (8 to 10 servings/day) lowered blood
  pressure in adults with mild hypertension.

12
DASH Diet
13
Chocolate Milk Recovery Aid

• A study at Indiana University discovered that
  milk is nearly twice as effective than synthetic
  sports drinks as a recovery aid after endurance
  exercise.

14
Chocolate Milk Recovery Aid

• The body's energy stores are depleted during a
  tough workout. Chocolate milk contains both
  protein and carbohydrate that are
  important to an athletes health,
  along with additional
  nutrients that other
  sports drinks do
  not provide.

15
Chocolate Milk Recovery Aid

• Chocolate milk is also 90 water, which helps
  replace fluids and rehydrate the body.

16
Key Nutrients

• Calcium helps build and maintain
  strong bones and plays an important
  role in muscle contraction.
• Vitamin D helps promote the absorption of calcium
  and enhances bone mineralization.
• Potassium regulates the bodys fluid balance and
  helps maintain normal blood pressure. Its also
  needed for muscle activity and contraction.

17
Key Nutrients

• Vitamin A helps maintain normal vision and skin.
  It also helps regulate cell growth and maintains
  the integrity of the immune system.
• Vitamin B12 helps build red blood cells that
  carry oxygen from the lungs to working muscles.
• Riboflavin helps convert food into energy-a
  process crucial for exercising muscles.

18
Key Nutrients

• Niacin is important for normal function of many
  enzymes in the body, and is involved in the
  metabolism of sugars and fatty acids.
• Phosphorous helps strengthen bones and generates
  energy in your bodys cells.

19

• Bottom Line
• Milk is the best muscle builder
• after exercise
• Winners Drink Milk!

20
Whey Protein
21
Why Whey

• Whey is nature's richest source of branched chain
  amino acids (BCAAs).

BCAAs Leucine
Whey protein isolate 26 14
Casein 23 10
Egg protein 20 9
Soy protein isolate 18 8
Wheat protein 15 7
22
Why Whey

• BCAAs are important for athletes since unlike the
  other essential amino acids, they are metabolized
  directly into muscle tissue and are used first
  during periods of exercise and resistance
  training.
• Compared to other proteins, whey protein delivers
  more essential amino acids to the body and is
  quickly and efficiently absorbed.

23
Why Whey

• A combination of whey and resistance training can
  boost the rate at which the body builds lean
  muscle mass and can improve body composition.
• In fact, a combination of whey protein intake and
  resistance exercise yields better results
  compared to either of the two alone or combining
  resistance training with drinking a beverage that
  contains only carbohydrates.

24
Why Whey
Only 20g is needed to maximize your workout!
25
Wheres Whey

• Milk
• Yogurt
• Commercial sports nutrition products such as
  drinks, energy bars, and powder mixes for
  smoothies and shakes.