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Low Carb Protein Shake

  • High quality protein from whey, milk and egg
  • Functional ingredients (L-carnitine, choline, dietary fibres)
  • Ideal companion in calorie-reduced nutritional phases
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CHF 35.00

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Low Carb Protein Shake

The overview «PROTEIN POWDER in comparison»

Tasty, high-quality protein shake based on milk protein, egg albumin and whey protein. Suitable as a protein and fibre-rich meal for a calorie-reduced diet, especially with a reduced proportion of carbohydrates (low carb). Ideal for supplementing and increasing the protein content of a meal in combination with salad, fruit and vegetables.

LOW CARB PROTEIN SHAKE by SPONSER® has a high biological value thanks to the high-quality milk and egg protein. The protein sources saturate in the long term and support the maintenance and build-up of muscle mass. This is particularly important in phases of reduced calorie intake to counteract increased loss of muscle mass. The functional ingredients L-carnitine and choline support the fat metabolism. One serving contains 300 mg L-carnitine from 100% pure CarniPure® as well as 2.5 g soluble dietary fibres, which provide additional saturation. Supplemented with vitamins and minerals.

Available in two different flavours. 

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Before
During
After
Water
Milk

Application

1-3 times daily 1 shake in combination with salad, fruit and vegetables.
Tip: consume sugar-free drinks such as tea or water.

Preparation

Dissolve 2 measuring spoons or sachets in 250-300 ml milk or approx. 200 ml water. A mixture of milk and water is also recommended. 

Select flavour

Nährwerte/valeurs nutritives/nutrition facts

100 g

1 Portion**

Energie/energy kJ (kcal)

1450 (345)

705 (165)

Fett/lipides/fat

2.5 g

0.9 g

davon gesättigte Fettsäuren/of which saturated fatty acids

1.1 g

0.3 g

Kohlenhydrate/glucides/carbohydrates

6.9 g

13 g

davon Zuckerarten/of which sugars

4.5 g

12 g

Ballaststoffe/fibres alimentaires/
fibres

10 g

2.4 g

Eiweiss/protéines/protein

67 g

25 g

Salz/sel/salt

0.60 g

0.46 g

Vitamine/vitamin(e)s

 

%NRV*

 

%NRV*

E

12 mg

100%

3.0 mg

25%

C

80 mg

100%

20 mg

25%

B1

1.1 mg

100%

0.3 mg

27%

B2

1.4 mg

100%

0.5 mg

36%

B6

1.4 mg

100%

0.4 mg

29%

B12

2.5 μg

100%

0.9 μg

36%

Niacin(e)

16 mg

100%

4.3 mg

27%

Folsäure/acide folique/folic acid

200 μg

100%

60 μg

30%

Biotin(e)

50 μg

100%

15 μg

30%

Pantothensäure/acide pantothénique/pantothenic acid

6.0 mg

100%

2.4 mg

40%

Ingredients: Protein powder 77% (milk protein, egg albumin, whey protein), cocoa powder 9%, fibres 7% (fructo-oligosaccharides, inulin, acacia, guar), caramel powder, L-carnitine tartrate, magnesium carbonate, choline bitartrate, flavours, vitamins (ascorbic acid, nicotinamide, alpha-tocopheryl acetate, calcium pantothenate, pyridoxine hydrochloride, riboflavin, thiamine mononitrate, folic acid, biotin, cyanocobalamin), sweetner sucralose, antioxidant ascorbic acid.

Developed and producet in Switzerland

Mineralstoffe/sels minéraux/minerals**

 

%NRV*

 

%NRV*

Calcium

1200 mg

150%

555 mg

69%

Magnesium/magnésium

300 mg

80%

100 mg

27%

Kalium/potassium

600 mg

30%

520 mg

26%

Phosphor(e)/phosphorus

750 mg

107%

400 mg

57%

*Nährstoffbezugswerte/valeurs nutritionnelles de référence/nutrient reference values/valori nutritivi di riferimento
**1 Portion = 25 g + 250 ml Magermilch/lait écrémé/skim milk (0.1% Fett/graisse/fat). 100 ml fertige Zubereitung enthalten 282 kJ (66 kcal).
Per 100 g (25 g): L-Carnitin(e) 1200 mg (300 mg), Cholin(e) 330 mg (82 mg)

 

 

Item

How to strengthen your immune system

9 tips for strengthening our immune system

To Article »

Protein powders in comparison

An overview

To Article »

How to lose fat

And build up muscles

To Article »

Minimise your caloric intake

Increase the protein content in your nutrition

To Article »

Minimise your caloric intake

Increase the protein content in your nutrition

To Article »

Protein intake

For healthy, training people

To Article »

More Items

How to strengthen your immune system

9 tips for strengthening our immune system

The immune system is essential for humans. It protects the body from pathogens such as viruses or bacteria that can cause illness. Once the pathogens have entered the body, the immune system is responsible for fighting it in various ways.

A strong immune defence helps you to stay fit, efficient and disease-resistant. But how can we support our immune system? First of all: Our diet has a very decisive influence on it. In the following we have collected some important recommendations.

» 9 tips for strengthening our immune system (PDF)

1. Sufficient proteins and micronutrients

Make sure you eat a balanced, varied diet with lots of vegetables and fruit. This ensures a nutrient-dense supply of vital micronutrients. In addition, a sufficient supply of protein is also crucial, as an optimal protein metabolism is not only important for building and maintaining muscle mass, but also for many other functions (e.g. antibodies, blood cells, enzymes, hormones, immune system).

Strong defences depend not only on protein, vitamins and minerals, but also on a healthy intestinal microflora. In addition, there are a number of other nutrients which, due to their specific properties, provide a broad spectrum of effects and thus contribute to wellbeing, an active and vital lifestyle.
Switzerland: Click here to find the right products.
Europe: Click here to find the right products.

TIP: Make sure to take approx. 25 g protein every 3-4 hours. If these cannot be sufficiently covered by the normal diet (e.g. in the afternoon), protein supplements (protein bars, protein shakes) are a convenient and high-quality alternative.
Switzerland: Here you will find the right protein products.
Europe: Here you will find the right protein products.

2. Sun and vitamin D

Vitamin D plays an important role for the immune system and the body's own defences. It is mainly formed in the skin by sun radiation. A deficiency of vitamin D is therefore particularly prevalent during the winter months. Vitamin D deficiency is very common, especially in countries with fewer hours of sunshine, such as north of the Alps, and is further favoured by a predominantly indoor lifestyle and possibly excessive sun protection means. In Switzerland, around 50% of the total population, with a higher proportion of older people, has a vitamin D deficiency.

Vitamin D is the only vitamin that can be produced by the body itself. When sunlight (excluding UVB radiation) strikes the skin, vitamin D is produced in the skin unless sunscreen is applied, which almost completely prevents its formation. The time of day with the highest proportion of UVB radiation is at midday, but this is also when the intensity of the sun is at its highest and the risk of sunburn is greatest. So how can we proceed to have enough vitamin D?

- Short exposure to the sun: already about 15-20 minutes in the midday sun are sufficient to fill the vitamin D stores. During this time, the body's own protection against harmful sunburn is usually sufficient.
- Intake of vitamin D via food supplements. This is a simple way of supplying the body with vitamin D in case of strong sun protection measures.

TIP: OMEGA 3 PLUS from SPONSER contains valuable omega 3 fatty acids as well as a daily ration of vitamin D.

3. Sport And Exercise

Sport influences our health and the immune system in many ways. Exercise has a positive effect on body and mind, and thus contributes to health, for example through the increased release of "happiness" hormones. Sport also has a direct effect on our immune system. Activating the circulation not only improves physical fitness and general well-being, but also trains and prepares the immune system and its various mechanisms. Sport also reduces stress. This has a positive effect on sleep quality, which is also an important pillar of a strong immune system.

Whether running, cycling, long walks or indoor training. Do what you enjoy! Already short and moderate exercise of 20 minutes is effective in many ways, e.g. also anti-inflammatory.

Moderate load: Note that training that is too demanding can also have a negative impact. If the immune system is already working at full speed, hard workouts are not recommended. Therefore, it is important that you do not exercise if you have an infection! In this case, the body needs rest and additional stress only slows down recovery.

TIP: Exercise daily in a moderate way and in the form that you enjoy most. No matter if you need support for your endurance units, muscle building or body shaping, you will find the right support here thanks to the helpful filters:
Switzerland: to the products
Europe: to the products

4. Reduced Stress & Good Mood

Constant stress makes you sick! It has a negative effect on the immune system, causes increased levels of stress hormones and thus significantly weakens the body.

For humans, stress and the released stress hormones (mainly adrenaline & cortisol) make sense from an evolutionary point of view as a short-term reaction of the body to an exceptional situation, such as escape or fight. Here they ensure the release of additional energy reserves of the body, which helps us to survive by increasing physical performance. The only difference is that a high stress hormone level is not intended to be a permanent state.

Countless studies have already dealt with the effects of stress on our immune system (psycho-neuro-immunology). The result has always been the same: with permanent stress the total number of immune cells in the blood as well as their activity decreases, resulting in a weakened immune defence. As a result, we become ill earlier and more often because viruses, bacteria and germs find less resistance. A healthy intestinal flora as an important barrier against pathogenic germs is also crucial in this context, so that these cannot easily penetrate into the blood.

For a healthy intestinal flora, nutrition is of central importance. A diet rich in sugar increases the stress hormone level (cortisol), whereas a diet rich in dietary fibres (salad, vegetables) has a prebiotic effect and promotes a healthy intestinal flora. Fermented foods (sauerkraut, yoghurt, cheese, etc.) also have a positive effect due to the probiotic bacteria they contain.

TIP: Wherever possible, try to eliminate stressful circumstances and consciously plan relax time. Sport helps one person, music, a walk or meditation helps another. No matter what it is, find out what works and feels best for you, and use it! Eat a varied and healthy diet, rich in fibre, and avoid sugary foods.
Switzerland: to the recommended products
Europe: to the recommended products

5. Sufficient sleep

The better our sleep, the more effective our immune system works!

Good sleep supports our immune system. Sleep deprivation, on the other hand, causes our defence cells, which identify and kill infected cells, to function less effectively. Less antibodies are produced. However, these are essential in the fight against pathogens (viruses, bacteria, etc.) and therefore a prerequisite for staying healthy and, if possible, not getting sick in the first hand.

A lack of sleep also has an indirect effect on our immune system, as stress hormones can no longer be broken down equally well (see tip 4). Nowadays, lack of sleep is one of the main causes of stress, with far-reaching consequences!

Both sleep quantity and quality are crucial. Most research suggests that 7 to 9 hours is ideal for the majority of people. Many people seem to find it increasingly difficult to get deep and good sleep. Good sleep hygiene can help. For example: regular times to get up and sleep, no big late meals, sleeping environment (light, temperature, noise, oxygen supply). On the other hand, alcohol and smoking have a negative effect on sleep quality. Caffeine should be avoided as far as possible in the last hours before going to bed, as should the display of the smartphone because of its blue light component. 

Besides good sleep hygiene, regular physical activity (see tip 3) has a positive effect on your sleep as well. It is recommended to do calming things in the evening to fall asleep more quickly.

TIP: Additionally, support your hormonal and regenerative processes during sleep with a "night protein". This is slowly digested and ensures a continuous influx of amino acids into your bloodstream.
MULTIPROTEIN
CASEIN

6. Vitamins, minerals and secondary plant substances

If the body has sufficient elementary vitamins, minerals and secondary plant substances at its disposal, the immune system can be supported and pathogens (viruses, bacteria) can be better fended off. This finding is summarized in numerous studies.

The vitamins C and D, the trace element zinc, but also many secondary plant substances are particularly important in support of a healthy immune system.

Vitamin C is an antioxidant that protects the body from oxidative stress and its cell-damaging effects. Citrus fruits and berries are often particularly rich sources of vitamin C.

Vitamin D (see tip 2) is primarily produced on the skin by UVB rays, however, can also be absorbed through food. Foods particularly rich in vitamin D are fish (salmon, herring, tuna), liver, cheese or eggs. Alternatively, vitamin D can be taken as a convenient supplement.

Zinc as a trace element is also of major importance for the immune system. Zinc is involved in many metabolic processes, including the formation and activation of defence cells and many enzymes. It also inhibits the reproduction of invading viruses and protects the body's own cells.

The body's defence forces depend largely on zinc balance, which is why a sufficient zinc supply is of major importance. Zinc is mainly found in meat, nuts and cereals.

Secondary plant compounds are found in a wide variety of foods, including fruit and vegetables. They usually have pronounced antioxidant properties as well as health-promoting influence, e.g. by reducing oxidative stress and thus supporting the immune system.

TIP: IMMUNOGUARD is a plant-based food supplement with functional ingredients, secondary plant substances, vitamins and zinc. It was developed with the aim of strengthening the immune system in various ways and protecting the body from oxidative stress.

7. pre- and probiotics

Our intestinal flora is composed of numerous and individually different strains of bacteria. The maintenance of a healthy intestinal flora is of central importance because it serves as the first line of defence against pathogenic germs. The intestinal bacteria can be specifically supported by taking pro- and prebiotics.

Prebiotic, soluble dietary fibres/fibres are naturally found in the fibrous parts of fruits and vegetables. Intestinal bacteria metabolise those fibres into health-promoting short-chain fatty acids, which is why soluble fibres (such as inulin and fructo-oligosaccharides) are also called prebiotic.

Probiotics, in contrast, are active bacterial strains that occur in our natural intestinal flora and whose regular intake in sufficient quantities supports the maintenance of a normal, healthy intestinal flora. Especially fermented foods such as yoghurt, cheese or sauerkraut contain probiotic bacteria (e.g. Bifidus or Lactobacillus).

TIP: Try to include at least one probiotic, fermented food such as natural yoghurt (without added sugar) or cheese in your daily diet. Eat whole fruit, with the skin on if possible, instead of drinking fruit juice. As far as fibre content is concerned, vegetables are generally preferable to fruit.

The LOW CARB PROTEIN BAR from SPONSER® are also rich in soluble dietary fibres and naturally provide high-quality protein. Also specially enriched with prebiotics are the LOW CARB PROTEIN SHAKE. Prebiotics and probiotics can be taken in combination. Ideal and tasty is for example a natural yoghurt in combination with one of the three delicious flavours of LOW CARB PROTEIN SHAKES.

8. colostrum and nucleotides

Bovine COLOSTRUM, also known as first milk or beast milk, is made from the early milk of cows after calving. Colostrum is rich in growth-enhancing and immunomodulating nutrients such as immunoglobulins, lactoferrin and growth factors. Thus, colostrum provides valuable co-factors for the maintenance of healthy defence forces and the general well-being beyond its pure protein content. Because protein is not only used to build and maintain muscle mass, but also needed for the formation of defence cells, enzymes and hormones.

NUCLEOTIDES are the components of the body's RNA and DNA. They are used for rapid cell multiplication and thus play an important role in situations of increased stress and an enhanced immune response of the body. Wherever rapid cell regeneration is required, e.g. also in the case of infections and diseases, when the immune system has to produce defence cells quickly. There are also additional studies for athletes, which show that the regular intake of nucleotides over 4 weeks strengthens the immune function after "heavy exercise".

TIP: Daily 20-30 g powder of the 100% pure COLOSTRUM (only in CH available) powder as a protein enrichment, for example in food, shakes or drinks. IMMUNOGUARD provides about 300 mg nucleotides from yeast extract per sachet. 1-2 sachets are recommended during periods of stress for the immune system.

9. avoid alcohol and nicotine

Besides stress (see tip 4), alcohol and nicotine are among the crucial factors regarding impaired immune function.

Alcohol inhibits the body's own defence cells, the so-called white blood cells, in their activity. In particular, the so-called "scavenger cells", which are in the front line in fighting against external pathogens such as viruses, are impaired in their function.

Smoking attacks the immune system. The body's own defence system is reduced and, particularly due to an impaired bronchial system, pathogens such as viruses and bacteria can penetrate more easily and survive longer.

Medical data also show that smokers are comparatively much more likely to die of treatable infectious diseases than non-smokers.

» Overview: how to reduce your risk of infection with Corona / Covid-19 (PDF)

20. 03. 2020
To Article »

Protein powders in comparison

Overview of SPONSER protein powders

Protein fulfils many physiological functions in the body. Proteins not only play a decisive role in the development, maintenance and recovery of muscles. They are also present in the entire structure of the human body: in the skin, in muscles, nails, bones, ligaments, and other tissues. Hormones and enzymes also consist mainly of protein.

Why is it necessary to consume protein in food?
Protein is formed from chains of amino acids. These are distinguished as non-essential and essential. The human body cannot produce the latter itself, so they must be supplied through food. Some amino acids are also regarded as conditionally essential (formerly semi-essential) because the body cannot produce them sufficiently by itself in certain situations (e.g. in childhood, during healing processes or growth).

Who benefits from an increased protein intake?
Because proteins play a central role in muscle building, it is obvious that during intensive physical training, such as strength or endurance exercise, the protein needs increase. However, proteins are not only important in strength training and in the recovery of endurance athletes. They also play an important role in weight loss: a protein-rich diet, thanks to its satiating effect, helps to save calories and achieve the desired weight more easily. People who are active in fitness, strength and endurance sports benefit from an increased protein intake compared to general intake recommendations.

Which protein for which purpose?
It may be relatively difficult to cover one's increased protein requirements solely through the general diet. For this reason, SPONSER® offers a wide range of high-quality protein preparations in various dosage forms: powder, bars, shakes, mixable, ready-to-drink, lactose-free, vegan, etc. Depending on individual preferences and situational needs, the most appropriate protein powder can be chosen accordingly.

Graphic overview of SPONSER protein powders
To find your way quickly through the range of proteins offered by SPONSER®, and choose the ideal protein powder for your own purposes, have a look at the linked graphic overview:

» 9 protein powders in comparison (PDF)

Author: Remo Jutzeler
Head R&D SPONSER SPORT FOOD
Ing. Applied Food Sciences UAS
MAS Nutrition & Health ETHZ

14. 02. 2020
To Article »

How to lose fat

How to lose fat and build up muscles

If you want to reduce your weight and body fat percentage, you must primarily achieve a negative energy balance. Basically there are two possibilities for this, ideally in combination:

1. increase calorie output = additional physical activity
2. minimise caloric intake

Increase calorie output: strength training or endurance training?
Physical activity should not only be a pure means to increase energy output, but ideally should also include specific strength training for the purpose of building muscle mass. Since muscles burn more calories than fat tissue even at rest, increased muscle mass results in a higher basal metabolic rate or daily calorie requirement. Furthermore, it is now well proven that so-called High Intensity Interval Trainings (HIIT) are more effective than moderate long-term endurance units in terms of absolute calorie burning and fat reduction. HIIT is characterized by short, intensive intervals of e.g. 10 x 60 sec at 90% of the maximum heart rate, with a 60 sec break each. It apparently does not matter whether you train on empty energy stores or in a satiated state, because the calorie burning after training remains increased for a longer period of time («afterburning effect»). A balanced diet that is both high in protein and low in carbohydrates should be practised at the same time. In contrast to long endurance units, HIIT can be trained much more time-efficient.

Reduce caloric intake: triple effect of increased protein intake
On the nutritional side, the simplest and most effective approach is to increase the protein content in the diet. Nowadays, there is a wealth of clinical data that prove the satiating, muscle-preserving and calorie-burning (thermogenic) effect of protein.

• Compared to fat or carbohydrates, protein requires more energy for digestion: about 20-30% of the calories from protein are required for its digestion and burned as heat (thermogenesis). With carbohydrates, this effect counts only approx. 5-10% of its caloric content.
• Protein is digested more slowly than carbohydrates, which prolongs the satiety feeling and keeps insulin levels lower. This in turn promotes fat metabolism.
• Protein supports the building and maintenance of muscle mass. Since proteins are also used by the body as a source of energy when total energy balance is negative, a percentage increase in protein intake during a diet is all the more important.
• An increase in protein intake is even more important for people on a vegetarian or vegan diet. Because of the lower value of vegetable protein compared to animal protein, a combination of several sources and a slightly higher intake is necessary.

Implementation of nutritional measures in everyday life
Our most important recommendation: no radical goals and measures! Gentle and flexibly manageable changes are most sustainable. Further adjustments can be made successively as required. Start with the following or similar measures:

• Reduce carbohydrates: minimise your carbohydrate side dish several times a week, and eat more salad and/or vegetables instead. Be prudent with carbohydrates in general and fast sugars in particular, as they are not very satiating and also affect insulin levels, which has a negative effect on fat burning.
• High-quality protein source: Always include quality protein in all main meals. This can be dairy products, meat, fish, but also combined vegetable sources.
• Dietary fibres: A high fibre content (lettuce, mushrooms, pulses, wholemeal cereals and many vegetables) supports satiety and also digestion.
• Replace 2 to 4 meals per week with a protein shake, supplemented with a portion of salad or vegetables. Ideal in the evening.
• Plan your diet with convenient, but appropriate snacks. Avoid sugary snacks between meals and try to replace them with a protein shake or protein bar instead. If you do have a hunger attack, have something suitable ready (e.g. nuts, PROTEIN LOW CARB BAR).
• Vegetables instead of fruits. Fruits are also healthy, of course, but contain a lot of sugar. Prefer raw vegetables instead (tomatoes, peppers, etc.)
• Minimise carbohydrates in the evening. Try to avoid carbohydrates late in the evening. A late meal should instead be rich in protein, but may well also contain fat (e.g. protein shake, cheese, nuts).

These gentle, adaptable measures provide the flexibility to react to cravings, invitations, lapses, etc. Such small steps are also easier to follow than crash diets because only minor behavioural changes are required, and no feelings of hunger are needed. Like this you can slowly but steadily change your diet and find your individually fitting solution.

Conclusion: Combined nutrition and training strategy
Weight loss should be achieved through a combination of dietary changes and increased activity, which will lead to a corresponding change in behaviour for long-term success. The new behaviour patterns must fit you and your everyday life, ultimately becoming part of your lifestyle! Only a permanent (lifelong) change protects you from the yo-yo effect.

Author: Remo Jutzeler
Head R&D SPONSER SPORT FOOD
Ing. Applied Food Sciences UAS
MAS Nutrition & Health ETHZ

18. 01. 2020
To Article »

Minimise your caloric intake

How to increase the protein content in your nutrition with SPONSER

There are two ways to reduce your weight and body fat percentage, ideally in combination. You increase your calorie output with additional physical activity. And you minimise caloric intake. The simplest and most effective approach is to increase the protein content in your nutrition. Nowadays, there is a wealth of clinical data that prove the satiating, muscle-preserving and calorie-burning (thermogenic) effect of protein.

Slow digestion, increased satiety
Casein, the largest protein fraction in milk protein, is considered to be particularly satiating because, due to its gelling effect in the digestive tract, it is digested more slowly. Casein-containing protein shakes such as MULTI PROTEIN, CASEIN or LOW CARB PROTEIN SHAKE are therefore particularly suitable as a side dish or the main course of a meal as well. It is also recommended to take such a slow-protein shake as a late meal before going to bed, because they provide a long-lasting influx of amino acids into the blood, and thus reduce the nightly catabolic muscle breakdown phase without hindering lipolysis (fat breakdown).

LOW CARB PROTEIN SHAKE
To support a diet as part of weight management. To be taken with vegetables and/or salad after training or with a main meal.
• Satiating meal: high casein and fibre content
• High-quality protein to compensate for muscle loss with reduced calorie intake
• Prebiotic dietary fibres to support the intestinal flora
• L-carnitine for optimal burning of fatty acids
• Choline to support normal fat metabolism

VEGAN PROTEIN
Alternative for vegans.
• High-quality protein shake based on quinoa, sunflower seeds, peas and rice
•100% vegan

PROTEIN LOW CARB BAR
As a satiating snack in between.
• High protein bar
• Only 2 g net carbs
• High in fibres

Author: Remo Jutzeler
Head R&D SPONSER SPORT FOOD
Ing. Applied Food Sciences UAS
MAS Nutrition & Health ETHZ

17. 01. 2020
To Article »

Minimise your caloric intake

How to increase the protein content in your nutrition with SPONSER

There are two ways to reduce your weight and body fat percentage, ideally in combination. You increase your calorie output with additional physical activity. And you minimise caloric intake. The simplest and most effective approach is to increase the protein content in your nutrition. Nowadays, there is a wealth of clinical data that prove the satiating, muscle-preserving and calorie-burning (thermogenic) effect of protein.

Slow digestion, increased satiety
Casein, the largest protein fraction in milk protein, is considered to be particularly satiating because, due to its gelling effect in the digestive tract, it is digested more slowly. Casein-containing protein shakes such as MULTI PROTEIN, CASEIN or LOW CARB PROTEIN SHAKE are therefore particularly suitable as a side dish or the main course of a meal as well. It is also recommended to take such a slow-protein shake as a late meal before going to bed, because they provide a long-lasting influx of amino acids into the blood, and thus reduce the nightly catabolic muscle breakdown phase without hindering lipolysis (fat breakdown).

LOW CARB PROTEIN SHAKE
To support a diet as part of weight management. To be taken with vegetables and/or salad after training or with a main meal.
• Satiating meal: high casein and fibre content
• High-quality protein to compensate for muscle loss with reduced calorie intake
• Prebiotic dietary fibres to support the intestinal flora
• L-carnitine for optimal burning of fatty acids
• Choline to support normal fat metabolism

VEGAN PROTEIN
Alternative for vegans.
• High-quality protein shake based on quinoa, sunflower seeds, peas and rice
•100% vegan

PROTEIN LOW CARB BAR
As a satiating snack in between.
• High protein bar
• Only 2 g net carbs
• High in fibres

Author: Remo Jutzeler
Head R&D SPONSER SPORT FOOD
Ing. Applied Food Sciences UAS
MAS Nutrition & Health ETHZ

Related articles
How to lose fat and build up muscles
Thermogenesis
Protein: For regeneration, muscle building, weight control and immune defence
Protein before bed rest improves recovery and muscle building during the night

17. 01. 2020
To Article »

Protein intake

ISSN recommendations on protein intake for healthy, exercising individuals

The International Society of Sports Nutrition (ISSN) provides an objective and critical overview on protein intake for healthy, exercising individuals. Based on the currently available literature, the ISSN has defined the following 13 positions, which are commented by Yvonne Forster, SPONSER® nutritionist and food sciences engineer:

• «An acute exercise stimulus, particularly resistance exercise, and protein ingestion both stimulate muscle protein synthesis (MPS) and are synergistic when protein consumption occurs before or after resistance exercise.»

• «For building muscle mass and for maintaining muscle mass through a positive muscle protein balance, an overall daily protein intake in the range of 1.4–2.0 g protein/kg body weight/day (g/kg/d) is sufficient for most exercising individuals, a value that falls in line within the Acceptable Macronutrient Distribution Range published by the Institute of Medicine for protein.»

Comment: The World Health Organization (WHO) recommends a minimum intake of 0.8 g protein per kg body weight per day, which is often contradictory to the significantly higher doses of ISSN. It must be taken into account that the WHO values are always based on minimum requirements - also politically justified and influenced by ethical-ecological principles.

• «There is novel evidence that suggests higher protein intakes (>3.0 g/kg/d) may have positive effects on body composition in resistance-trained individuals (i.e., promote loss of fat mass).»

Comment: With an intake of >3 g protein per kg body weight per day, a diet has to be considered protein dominant. Since proteins have a very satiating effect, the general diet can be designed according to the «low carb» principle. In this case you should refrain from eating snacks containing carbohydrates. If a weight reduction is in the foreground, SPONSER® recommends the LOW CARB PROTEIN SHAKE. This protein shake additionally contains dietary fibres which also have a satiating effect and have a positive influence on our microbiome.

• «Recommendations regarding the optimal protein intake per serving for athletes to maximize MPS are mixed and are dependent upon age and recent resistance exercise stimuli. General recommendations are 0.25 g of a high-quality protein per kg of body weight, or an absolute dose of 20–40 g.»

Comment: SPONSER® designs the protein shakes generally with approx. 20-25 g protein per portion. The protein shakes can be taken with water or milk. If taken with water, increase the amount of powder. Exact recommendations for use are indicated on the packaging.

• «Acute protein doses should strive to contain 700–3000 mg of leucine and/or a higher relative leucine content, in addition to a balanced array of the essential amino acids (EAAs).»

Comment: AMINO EAA tablets from the SPONSER® range are particularly suitable for targeted amino acids intake. WHEY PROTEIN is naturally rich in BCAA (branch-chained amino acids) and therefore also rich in L-leucine.

• «These protein doses should ideally be evenly distributed, every 3–4 h, across the day.»

Comment: This distribution results in approx. 5 protein portions, considering the food-free sleep phase. Usually lunch and dinner are hardly a problem to reach the recommended amount of protein. Breakfast and late evening meals before bed rest are often insufficient. WHEY PROTEIN, which can be added to any smoothies or muesli, is suitable for enriching breakfast. CASEIN is recommended for late meals. Casein has a slower emptying time from the stomach due to its gelling property. This ensures a continuous flow of amino acids throughout the night, which minimises the catabolic night phase. MULTI PROTEIN, which also contains 2/3 microfiltered casein, is a valuable alternative.

• «The optimal time period during which to ingest protein is likely a matter of individual tolerance, since benefits are derived from pre- or post-workout ingestion; however, the anabolic effect of exercise is long-lasting (at least 24 h), but likely diminishes with increasing time post-exercise.»

• «While it is possible for physically active individuals to obtain their daily protein requirements through the consumption of whole foods, supplementation is a practical way of ensuring intake of adequate protein quality and quantity, while minimizing caloric intake, particularly for athletes who typically complete high volumes of training.»

• «Rapidly digested proteins that contain high proportions of essential amino acids (EAAs) and adequate leucine, are most effective in stimulating MPS.»

Comment: AMINO EAA are tablets with free-form essential amino acids that are suitable for a targeted EAA intake, as well as for supplementing or optimizing the protein intake from the general diet.

• «Different types and quality of protein can affect amino acid bioavailability following protein supplementation.»

Comment: The bioavailability of amino acids and proteins depends on the dosage, the type of protein and, if given, the degree of hydrolysis. Vegetable protein sources such as soy, peas, etc. are not always complete in their amino acid profile. For this reason, vegan meals should combine different vegetable protein sources. VEGAN PROTEIN from SPONSER® contains a broad mix of vegetable protein sources with a very broad amino acid profile resulting in a high biological value. Nowadays, hydrolysed (predigested) proteins are also available on the market. This means that the complex protein structure is destroyed and the body requires less digestive work. Particularly sophisticated products therefore contain a mix of high-quality intact protein sources such as protein isolate, protein hydrolysate and free amino acids, as is the case in PREMIUM WHEY HYDRO, for example.

• «Athletes should consider focusing on whole food sources of protein that contain all of the EAAs (i.e., it is the EAAs that are required to stimulate MPS).»

Comment: Protein supplements from SPONSER® generally contain the entire spectrum of essential amino acids

• «Endurance athletes should focus on achieving adequate carbohydrate intake to promote optimal performance; the addition of protein may help to offset muscle damage and promote recovery.»

Comment: In endurance sports, the stimuli are usually set differently, but good quality training also leads to exhaustion. The protein supplements of SPONSER® are therefore also suitable for the regeneration support of endurance athletes. Since the carbohydrate supply of endurance athletes is not limited to the same extent as that of strength athletes, PRO RECOVERY with natural sweetening and moderate carbohydrate content is very suitable for regeneration support.

• «Pre-sleep casein protein intake (30–40 g) provides increases in overnight MPS and metabolic rate without influencing lipolysis.»

Comment: CASEIN is recommended for late meals as it causes a slow emptying of the stomach. This ensures a continuous flow of amino acids throughout the night, which minimises the catabolic night phase.

Literature
Jäger et al, 2017: International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr, 14(20).

Author: Yvonne Forster Nigg
dipl. eng. food sciences UAS
dipl. dietitian HS

12. 11. 2019
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