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Bringing to life the dairy community’s shared vision

of a healthy, happy, sustainable world, with

science as our foundationThe U.S. DairyStewardship Commitment. http://commitment.usdairy.com/

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USDairy.com @NtlDairyCouncil #DairyNourishesLife

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USDairy.com @NtlDairyCouncil #DairyNourishesLife

U.S. Dairy Seeks to Be an Environmental Solution AIR

LAND

WATERWATER

Set environmental stewardshipgoals for air, land and water

• Become carbon neutral or better • Optimize water use while maximizing recycling • Improve water quality by optimizing utilization

of manure and nutrients

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USDairy.com @NtlDairyCouncil #DairyNourishesLife Spiker ML, JAND. June 2020 Volume 120 Number 6.

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Maximizing Performance with a Plant-Based + Dairy

Enhanced Approach

Presented by:

Marie Spano, MS, RD, CSCS, CSSD

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Disclosures• Cabot Cooperative Creamery• Egg Nutrition Center• Gatorade• KIND Bar• The Dairy Alliance• Wonderful BrandsMarie Spano, MS, RD, CSCS, CSSD

@mariespano

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Learning Objectives

1. Distinguish between the quality of plant and animal proteins for maximized performance.

2. Discuss why a plant-based, dairy-enhanced approach helps meet nutrient needs and maximize performance.

3. Share applications and examples for maximizing performance with a plant-based, dairy-enhanced approach to healthy eating.

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What is Plant-Based?

Vegan

Plant-Rich

VegetarianFlexitarian

Mediterranean

MyPlateMeatless Mondays

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Non-athletes Are Also Looking for a “Performance” Advantage

Source: IFIC 2019 Health and Food Report

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Source: IFIC 2019 Health and Food ReportQ13: Which of the following best matches how you would define a “plant-based diet”? Please select only one answer. (Of those who have heard of plant-based diets, n=742)

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Case Studies from the Field

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Protein Quality

1. Dietary protein quality evaluation in human nutrition. FAO Food and Nutrition Paper 92.2. Food and Agricultural Organization (FAO); W orld Health Organization (W HO). Protein Quality Evaluation: Report of the Joint FAO/W HO Expert

Consultation; FAO Food and Nutrition Paper 51; Food and Agricultural Organization (FAO): Rome, Italy, 1991.

• Growth and tissue repair

• Immune function and host defense system

• Muscle and skeletal mass

• Mental performance• Mood, sleep patterns

• Detoxification of chemical agents and antioxidant systems

Short-Term Outcomes

• Life course events, linear growth, menarche, aging

• Age-related functional losses, muscle, bone strength, immunity, cognitive decline

• Nutrition related chronic diseases: CVDs, cancer, hypertension, oxidative damage, repair systems

Long-Term Outcomes

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How Much Protein Do We Need?Per day:

• Kids: more protein than sedentary kids & up to 1.6 g/kg

• Adults: > 1.2 g/kg bw/day

• Athletes: 1.2–1.8 grams/kg bw/day

• Athletes restricting kcals: possibly up to 2.4 g/kgbw/day or more

• Older adults/elderly: 1.2–1.5 g/kg bw/day

Per meal:

• Kids and adolescents: eat nutrient-dense foods; don’t worry about timing

• Adults: 25–30 g containing 2.5–4 g leucine

• Athletes: 25–40+ g grams of high-quality protein

1. Am J Physiol Endocrinol Metab.2006;291:E381-7. 2. Am J Clin Nutr 2009;89(5):1468-75. 3. Eur J Appl Physiol 2007;100(1):27-33. 4. Eur J Appl Physiol 2002;88(3):288-935. Am J Physiol Endocrinol Metab 2007;293:E833-E842. 6. J Appl Physiol 2009;106:1394-1402. 7. Nutrition 2004;20:662-668

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Protein Quality: Digestible Indispensable Amino Acid Score (DIAAS)

1. Dietary protein quality evaluation in human nutrition. FAO Food and Nutrition Paper 92. 2013

Bioavailability:1. Digestibility – net absorption of the amino acid

2. Chemical integrity – the proportion of the amino acid that, if absorbed, is in a usable form

3. Freedom from interference in metabolism due to food or substances that limit utilization of the amino acid (anti-nutrients)

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Protein Quality: Which is Better?

1. Nutrients 2018, 10:360.

Animal based foods • Complete with all EAAs• High bioavailability

Plant based foods• All but soy are incomplete

• Lower bioavailability

-Lysine

- Tryptophan, methionine, cysteine

- Lysine, threonine, tryptophan

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What Impacts Protein Quality?

Antinutritional factors

1. Dietary protein quality evaluation in human nutrition. FAO Food and Nutrition Paper 92.2. J Food Sci Technol 2010; 47(5): 579–581.3. Am J Clin Nutr 2006;83(5):1082-8.

Naturally OccurringTanninsPhytates

Trypsin inhibitorsGlucosinolatesIsothiocyanates

Lectins

Formed during ProcessingD-amino acidsLysinoalanine

TanninsTrypsin inhibitors

Phytic acid

DIAAS: 64Quality: Low*

* Dietary protein quality evaluation in human nutrition. FAO Food and Nutrition Paper 92, 2013.

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Protein Quality

1. Front Nutr 2017; 4:13.

Food PDCAAS DIAAS Limiting Amino AcidsWhey protein isolate 1.00 1.18 Met + CysWhole milk 1.00 1.14 Met + CysEgg (hard boiled) 1.00 1.13 HisChicken breast 1.00 1.08 TrpSoy protein isolate 0.98 0.90 Met + CysChickpeas 0.74 0.83 Met + CysPea protein concentrate 0.89 0.82 Met + CysCooked rice 0.62 0.59 LysCooked peas 0.60 0.58 Met + CysTofu 0.56 0.52 Met + CysAlmonds 0.39 0.40 LysRice protein concentrate 0.42 0.37 LysCorn based cereal 0.08 0.01 LysHydrolyzed collagen 0.0 0.0 Trp

Note: EAA is similar in all fat levels of milk.

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1. Nutr Metab (Lond) 2012;9:67.2. Am J Clin Nutr 2011;93:997-1005.3. Protein Factory Pea Protein4. USDA Nutrient Database

Food LeucineWhey Protein, 30 grams 3.75Casein, 30 grams 2.55Pea Protein, 30 grams 2.55Atlantic salmon, 4 oz. cooked 2.32Soy Protein Isolate, 30 grams 2.03Peanut Powder, 30 grams 1.94Tofu, firm, ½ cup 1.77Beef, 90% lean, 3 oz. cooked 1.74Egg whites, 4 large 1.34Chicken Breast, 3 oz. cooked 0.95Edamame, 3 oz. cooked 0.71Fat free fluid milk, 8 oz. 0.64½ cup cooked lentils 0.60

Leucine amount to fully turn on the switch to muscle protein synthesis: 2.5-4 g per meal

Amount of protein needed from commercially-

available plant-protein isolates to get the same amount of leucine and EAAs in 25g of whey

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Plant Proteins = Less Leucine

3 gramsof leucine

22 grams of corn protein4.4 ears of corn

37 grams of potato protein

8.1 medium potatoes

1. Amino Acids 2018;50:1685-1695.2. Amino Acids 2010;38(5):1533-1539.

41 grams of rice protein6.83 cups of cooked brown rice

42 grams of pea protein10.5 cups of peas

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30

40

50

60

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Amount of Protein Needed to Get the Same Amount of Leucine and EAAs in 25g of Whey

1. Amino Acids 2018;50:1685-1695.

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Does Protein Source Matter?

1. J. Nutr 2014, 144, 876–880. 2. Clin Nutr 2016, 35, 1506–1511.

Overnight OatsOriginal recipe with 1 cup soy beverage:639 calories27 g protein

Substitute 1 cup of Greek yogurt for soy beverage: 600 calories37 g protein

1.39 grams leucine

3.39 grams of leucine

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1. Dietary protein quality evaluation in human nutrition. FAO Food and Human Nutrition Paper 92. 2011.

Vegan Rice & Beans312 Calories9 grams protein

Leucine Solution

1/2 cup tofu = 1.8 g leucine1 glass milk = 0.8 g leucine

+0.317 grams leucine

2.9 grams leucine

Does Protein Source Matter?

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Percent < the RDA for ProteinThe RDA prevents a protein deficiency. It does not reflect optimal intake.

1. Am J Clin Nutr 2018;108(2):405-413.2. J Nutr Health Aging 2019;23: 338-347.3. Nutr 2011;27(6):727-30.

% consuming below 0.8 g per kg bodyweight per day0 10 20 30 40 50

FemalesMales

4 – 8 yrs.

9 – 13 yrs.

14 – 18 yrs.

19 – 30 yrs.

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1. Am J Clin Nutr 2018;108(2):405-413.2. J Nutr Health Aging 2019;23: 338-347.3. Nutr 2011;27(6):727-30.

Percent < the RDA for ProteinThe RDA prevents a protein deficiency. It does not reflect optimal intake.

% consuming below 0.8 g per kg bodyweight per day

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Average Protein Intake

1. Am J Clin Nutr 2018;108(2):405-413.2. J Nutr Health Aging 2019;23: 338-347.3. Nutr 2011;27(6):727-30.

FemalesMales

0

0.5

1

1.5

2

2.5

3

4 – 8 yrs. 9 – 13 yrs. 14-18 yrs. 19 – 30 yrs.

1.2 g per kg

1.6 g per kg

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Missing Protein & Micronutrients

1. Am J Clin Nutr 2018;108(2):405-413.2. J Nutr Health Aging 2019;23: 338-347.3. Nutr 2011;27(6):727-30.

% with low protein intake who were below the EAR for these micronutrients

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Protein Intake and Diet Quality

1. Front Nutr 2019;7:59.

Young adults were placed in groups based on protein intake:1. 0.9 g/kg (29 g/1000 calories)

2. 1.2 g/kg (36 g/1000 calories)3. 1.3 g/kg (41 g/1000 calories)

4. 1.3 g/kg (49 g/1000 calories)

Greater protein intake was associated with: • Better diet quality (regardless of total calories)• Greater vitamin and mineral intake independent of produce intake.

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How are Americans Doing?

1.Calcium2.Vitamin D3.Potassium4.Fiber

Nutrients of Concern

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% of Americans below the EAR

1. J Nutr 2011;141(10):1847-54.

% of Americans consuming below the EAR

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*3 servings for Americans 9 years and older in the Healthy U.S.-Style and Healthy Vegetarian Eating

Patterns.

Dietary Guidelines for Americans, 2015-2020

2005, 2010, 2015* Dietary Guidelines Recommend 3 Daily Servings of Dairy Foods for Those >9 Years

The 2015 DGA states that healthy eating patterns, including low-fat or fat-free

dairy foods, are associated with reduced risk for several chronic diseases, including cardiovascular disease (strong evidence)

and type 2 diabetes (moderate evidence). Research has also linked dairy intake to

improved bone health, especially in children and adolescents.

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Milk: 9 essential nutrients

Protein

Calcium

Vitamin D

Phosphorus

Vitamin A

Riboflavin

Pantothenic acid

Niacin

Vitamin B12

Cheese*:6 essential nutrients

Protein

Calcium

Phosphorus

Vitamin B12

Niacin

Vitamin A

Yogurt:7 essential nutrients

Protein

Calcium

Phosphorus

Vitamin B12

Pantothenic Acid

Riboflavin

Zinc*Nutrients based on USDA Database for Cheddar #01009 This Photo by Unknown Author is licensed under CC BY-SA-NC

Dairy Foods Provide a Powerful Nutrient-Package

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Plants Provide Complementary Nutrients

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3 Modeled Scenarios

Nutrients 2016;8(7):422.*NDC sponsored study

Plant + Animal Foods = Improved Nutrient Intakes

Modeling Scenario Improved Intakes

Insufficient Intakes

Double usually consumed plant-based foods

Magnesium IronFolateVitamin CVitamin E

Calcium*Vitamin D* Vitamin AProtein

Double milk, cheese, yogurt

Calcium*Vitamin D*Vitamin A ProteinMagnesium

NHANES Modeling StudyN=17,387, > 2 years

“Specific recommendations to increase low fat and nonfat dairy foods in conjunction to increasing healthy plant-based foods will help to close some of the nutrient gaps

currently present among Americans of all ages.”

* = Nutrient of Public Health Concern

Increasing Plant Based Foods or Dairy Foods Differentially Affects Nutrient Intakes: Dietary Scenarios Using NHANES 2007-2010

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Why is Protein Important?

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Case Studies from the Field

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Maximizing Performance on a Plant-Based DietFootball player on a vegan diet:• Vegan foods + Herbalife shakes• Lean mass went down 10 lbs. • Tired, poor performance• Solution:

• Add more total calories• Add eggs, fish, cheese, lactose-free milk

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Post Game Changers

“I want to go plant-based”• Use this as an opportunity• Take the good: produce protects

• Debunk the many inaccuracies

• Educate on animal-based foods for high quality protein, vitamins, minerals, creatine

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Take the #HaveAPlantWithDairy Challenge!1. Post a photo of your favorite superfood power couple (dairy + plant)2. Use #HaveAPlantWithDairy3. Tag:

• Produce for Better: Health @fruits_veggies (twitter) @fruitsandveggies (Instagram)• National Dairy Council: @NtlDairyCouncil (twitter), @dairygood (Instagram)

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Building an Athlete’s Plate

Meals1. Protein2. Fruits & Vegetables3. Dairy Foods4. Carbohydrate

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Finding the Least Expensive Source of Key Nutrients

1. Nutr J 2019;18:69.

Calcium, Vitamin D, Potassium

Iron, Magnesium

Potassium, Vitamin CCholine (protein-rich foods)

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Dairy and InflammationWomen who ate 8 oz. low-fat yogurt prior to a high-fat, high-calorie meal:

1. J Nutr 2018;148(6): 910-916.2. Adv Nutr 2019;10(Suppl 2): S239-S250.

Chronic inflammation markers

Improved biomarkers of intestinal barrier

function

Improved glucose usage

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• Quarterly updates • Advance notice of webinars• Recipe ideas/meal tips • Engaging contests• Opportunities to be highlighted on NDC’s social• In-person educational and networking events

To join, visit USDairy.com

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Contact Your Local Dairy Council

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A Host of Resources on USDairy.com:

Recipes10+ Science Summaries

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Questions?

Marie Spano, MS, RD, CSCS, CSSD

@mariespano@mariespanomarie@mariespano.com

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Credit Claiming

You must complete a brief evaluation of the program in order to obtain your certificate. The evaluation will be available for 1 year; you do not have to complete it today.

Credit Claiming Instructions:

1. Login to www.CE.TodaysDietitian.com. 2. Click “My Courses” and select this webinar’s title.3. Click “Take Course” on the webinar description page.4. Select “Start/Resume” to complete the course and submit the evaluation.5. Download and print your certificate.

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