M24. Whey Protein e outros suplementos proteicos

Suplementação Proteica Após Cirurgia Bariátrica

Introdução e Interação Inicial

• O apresentador inicia a aula pedindo feedback sobre áudio e vídeo, solicitando que os participantes confirmem se estão ouvindo e vendo corretamente.

• Ele menciona que a aula será gravada e disponibilizada posteriormente na plataforma.

Objetivo da Aula

• A discussão central gira em torno da suplementação proteica após cirurgia bariátrica, incluindo tópicos como whey protein, creatina, colágeno e suplementos de origem vegetal.

• O apresentador destaca a importância de entender quanto de proteína é necessário consumir, para que serve cada tipo de suplemento e se eles podem causar ganho de peso.

Importância da Proteína para Pacientes Bariátricos

• Para pacientes bariátricos, o consumo adequado de proteína é crucial devido ao tamanho reduzido do estômago pós-cirurgia, dificultando a ingestão suficiente através da alimentação normal.

• A falta de proteína pode levar a problemas como flacidez e fraqueza muscular; portanto, recomenda-se o uso de suplementos proteicos para atingir as metas diárias necessárias.

Cálculo das Necessidades Proteicas

• O apresentador explica que não existe uma quantidade padrão de proteína que sirva para todos; as necessidades variam conforme o peso corporal e os objetivos individuais. Um exemplo prático é dado com uma paciente chamada Joana.

• Joana deve consumir entre 1.3g a 1.5g de proteína por quilo do seu peso corporal (70kg), resultando em uma meta diária aproximada de 105g de proteína.

Exemplo Prático com Joana

• Ao avaliar a dieta diária da paciente Joana, ela consome cerca de 60g de proteína apenas através dos alimentos.

• Para atingir sua meta diária (100g), ela precisaria adicionar mais 40g através da suplementação proteica.

Understanding Protein Supplementation

Calculating Protein Needs

• To determine protein supplementation, first assess the individual's dietary intake and identify any shortfall. For example, Joana needed an additional 40g of protein, which typically equates to about one and a half scoops of protein powder, depending on the brand's serving size.

• Establishing a personal protein goal is crucial. The next step is to evaluate how much of that goal can be met through whole foods before considering supplements. This ensures a balanced approach to nutrition.

Types of Protein Supplements

• The term "protein" often refers specifically to whey protein, which is derived from milk. Milk contains various proteins, including whey and casein; whey is the primary focus for supplementation due to its popularity and effectiveness.

• Whey protein can be categorized into three types: isolate (100% pure), concentrate (contains some lactose and fat), and hydrolyzed (pre-digested for easier absorption). Understanding these distinctions helps in selecting the right supplement based on individual needs.

Choosing the Right Type of Protein

• Isolated whey protein contains only whey without lactose or fat, making it suitable for those with lactose intolerance or digestive issues post-surgery. Concentrated forms include other components like fats and lactose, which may not be ideal for everyone.

• Hydrolyzed whey undergoes further processing where proteins are broken down into smaller peptides for easier digestion—beneficial for individuals with compromised digestive systems or after surgical procedures.

Post-Surgery Recommendations

• In clinical practice, recommendations vary among nutritionists regarding post-operative supplementation timing; however, starting with isolated whey protein around one week post-surgery is common as it minimizes potential digestive discomfort during recovery phases.

• As patients progress in their recovery (around two to three months post-surgery), if they tolerate dairy well without adverse effects like gas or bloating, transitioning to concentrated whey may be appropriate due to cost-effectiveness while still providing adequate protein levels.

Lactose Intolerance Considerations

Understanding Protein Supplements

Importance of Ingredient Lists

• The speaker emphasizes the significance of understanding what constitutes a good protein supplement, highlighting that knowing how to identify quality ingredients is more crucial than just brand recognition.

• A good protein supplement should have a minimal ingredient list; the fewer ingredients, the better. This refers specifically to the actual list of ingredients rather than nutritional tables.

• The ideal protein supplement should not contain mixed proteins or fillers like soy; it should primarily consist of isolated, hydrolyzed, or concentrated whey protein.

• Avoid products with complex names indicating chemical additives and preservatives. If many ingredients are unrecognizable, it's likely an overly processed product that could harm health.

• The speaker warns against consuming highly industrialized proteins as they may lead to inflammation and hinder weight loss efforts due to their toxic load on the body.

Detoxification and Health Considerations

• Emphasizing detoxification, the speaker notes that losing significant weight releases toxins from fat cells, which can overload the liver if one continues consuming processed foods.

• A high toxin load complicates weight loss efforts; thus, maintaining a natural diet with fewer ingredients is essential for effective detoxification and overall health.

• The discussion includes how excessive consumption of artificial additives can further burden bodily functions and impede metabolic efficiency.

Sweeteners in Protein Supplements

• When selecting protein supplements, pay attention to sweeteners used. Avoid artificial sweeteners like aspartame and sucralose while opting for safer alternatives such as stevia or erythritol.

• Some patients may experience digestive issues with certain sweeteners (e.g., xylitol), so individual tolerance must be considered when choosing products.

Recommended Brands

• Essential Nutrition is highlighted as a preferred brand due to its quality formulations using acceptable sweeteners like xylitol but caution is advised regarding potential gas production in sensitive individuals.

• Other recommended brands include Pura Vida and New Nutrition for their quality offerings. True Way is noted for being sweetened only with stevia without additional fillers.

• Ducks Fresh Way is also mentioned positively; it’s palatable and uses stevia as a sweetener while being suitable for those without lactose intolerance concerns.

Contextual Understanding of Weight Management

The Role of Protein in Weight Management

Understanding Protein's Impact on Weight Loss

• The speaker emphasizes that protein, including creatine, does not contribute to weight gain. Instead, it aids in achieving protein intake goals which can help prevent weight regain after bariatric surgery.

• Increased protein consumption leads to greater satiety throughout the day, reducing hunger and snacking tendencies, thereby potentially lowering overall calorie intake.

• A study from Dani at UnB highlights that women who supplemented with protein post-bariatric surgery experienced greater fat loss and weight reduction due to better adherence to their protein goals.

• The effectiveness of protein supplementation is attributed not just to its inherent properties but also to its role in enhancing muscle mass when combined with training, facilitating easier fat loss.

• The speaker encourages audience engagement by asking for feedback on understanding the information presented and invites questions for clarification.

Addressing Protein Tolerance Issues

• Some individuals may experience digestive issues or skin reactions (like acne) when consuming whey protein. Personal tolerance varies significantly among users.

• It's important for individuals experiencing adverse effects from whey protein to consider alternative sources of protein supplements rather than forcing a product that doesn't suit them.

Alternative Protein Sources

• Suggested alternatives include beef protein (hydrolyzed), collagen, and plant-based proteins such as rice, pea, and soy proteins. These options cater to different dietary needs and preferences.

• The speaker shares personal experiences with various proteins while emphasizing the importance of finding suitable products that meet individual taste preferences without compromising nutritional goals.

Tips for Choosing Protein Supplements

• When selecting beef protein supplements, it's crucial they are hydrolyzed for better digestion; otherwise, they may lead to gastrointestinal issues due to their complex structure.

• Recommendations include trying sample sachets of different brands before committing to larger purchases. This approach helps avoid wasting money on products that may not be palatable or effective.

Caution with Protein Bars

• While protein bars can be convenient snacks, caution is advised as some may contain high calories or unhealthy additives. Not all bars are nutritionally beneficial despite high-protein content.

Nutrition Insights and Protein Supplementation

Protein Bar Recommendations

• The speaker recommends several protein bars, highlighting Pura Vida, Essential, and Nutrify's Clean Pro Bar as tasty options.

• Emphasizes that protein bars should be used sparingly and only in situations where healthier options are unavailable.

• Warns against overconsumption of delicious protein bars, noting that even healthy products can lead to excessive eating if not moderated.

Sweeteners and Their Effects

• Discusses the use of sucralose in some whey proteins, labeling it as a harmful sweetener that can increase cravings for sweets.

• Advises caution when selecting protein supplements; if a product contains sucralose, it's best to avoid it due to its negative health impacts.

Alternative Protein Sources

• Introduces bif protein (hydrolyzed meat protein) as an alternative for those who cannot consume whey protein.

• Highlights collagen as a viable substitute for whey protein, suggesting higher doses (15-30g) for effective supplementation.

Health Benefits of Collagen

• Explains how collagen improves intestinal health by reducing permeability issues often seen in individuals with poor diets.

• References a study showing that collagen supplementation helped women with constipation and reduced gas production.

Recommended Collagen Products

• Lists preferred collagen brands: Bor Protein from Equalive and Colagen Protein from Pura Vida.

Discussion on Plant-Based Proteins and Their Taste

Overview of Plant-Based Proteins

• The speaker discusses the benefits of plant-based proteins but notes that their taste can be quite poor, emphasizing that taste is subjective.

• Specific sources of vegan protein mentioned include pea, soy, and rice; however, the speaker finds most flavors unappealing except for a chocolate variant from Pura Vida.

Choosing Vegan Protein Supplements

• Recommendations for selecting protein supplements include looking for small amounts of good sweeteners and checking nutritional labels.

• A minimum of 80% protein content is advised; for example, in a 30g serving, there should be at least 22 to 24g of protein.

Nutritional Label Awareness

• Caution is advised regarding products that may contain high levels of carbohydrates disguised as protein; understanding ingredient lists is crucial.

• Misleading supplements can lead consumers to unknowingly consume excess carbohydrates instead of actual protein.

Understanding Protein Content in Supplements

Key Considerations When Buying Protein

• Consumers should ensure that the product contains primarily protein or whey proteins with at least 75% protein content per serving.

• Most brands typically offer between 22 to 27g of protein in a standard serving size.

Insights on Creatine Supplementation

Personal Experience with Creatine

• The speaker shares their return to creatine supplementation after years without it, taking about 3g daily before bed.

• Noting significant improvements in strength and energy levels within two weeks of resuming creatine use during intense CrossFit training sessions.

Benefits Beyond Muscle Strength

• Creatine is described as a peptide aiding energy storage in muscles and other cells, enhancing energy recycling during workouts.

• Users often experience increased strength and improved mental focus due to creatine's effects on brain energy production.

Research Findings on Creatine

• Recent studies indicate creatine's potential benefits extend beyond physical performance to cognitive enhancements and mood improvement.

Creatine and Muscle Strength: Key Insights

Benefits of Creatine on Muscle Performance

• Creatine enhances energy production in muscles, leading to increased strength and improved training capacity. Over time, weights that once felt unbearable become more manageable.

• Increased muscle mass is beneficial as it reduces weakness; more muscle facilitates fat burning, improving post-exercise fatigue sensations.

Understanding Creatine's Effects

• The effects of creatine are chronic rather than acute; noticeable improvements typically begin around 14 days after consistent daily intake.

• Recommended dosages for creatine range from 3 to 6 grams per day, with individual variations based on personal needs.

Timing and Absorption of Creatine

• There is no specific optimal time to take creatine; however, it absorbs better when taken with carbohydrates due to shared intestinal transport mechanisms.

• While any time is acceptable for consumption, post-workout intake alongside carbohydrates may enhance absorption further.

Community Engagement and Support

• Participants are encouraged to ask questions during sessions; recorded classes will be available for later viewing. Regular community interactions occur every Thursday.

Membership Plans and Opportunities

• Upcoming changes in membership plans will increase prices; current members are unaffected. Transitioning from monthly to annual plans is advised for greater benefits.