5th Quarter Fresh

5th Quarter Fresh is an all natural high protein chocolate milk that produces amazing results because its components are naturally balanced and undamaged by heat or processing.  Most recovery drinks are simply a slurry of chemicals and processed powders that are mixed with water to form a liquid.  Others are heated with ultra high temperatures to extend shelf life but in the process, damaging the proteins and reducing their digestibility.  5th Quarter Fresh preserves the natural perfection of milk by handling it gently and adding only enough natural cane sugar to begin replenishing the glycogen stores in exhausted muscles.  The result is a product that not only produces results in training but also tastes great.  Read more about the makeup of 5th Quarter Fresh.

Protein

5QF protein is complete- that means that it contains all 9 essential amino acids that the body cannot synthesize and must be supplied through the diet.  Plant proteins are lacking in one or more of these essential amino acids.  5QF protein has a combination of proteins- both soluble and insoluble- that optimize the body’s ability to repair and build new muscle.  Finally, 5QF provides these proteins in pristine condition- undamaged by heat or processing so that the athlete can get the maximum possible benefit from them.

The soluble protein fraction makes up 20% of the protein in 5QF.  This fraction is made up of several proteins like alpha and beta lactalbumin, glycomacropeptide, albumin and lactoferrin.  This group of proteins are often referred to as whey proteins and they all remain in solution when they reach the acidic environment of the stomach.  As a result, these soluble proteins are digested quickly because they empty rapidly from the stomach.  This results in a rapid increase in plasma amino acids that is relatively short-lived.  When these soluble proteins are consumed after a workout, they provide a quick burst of amino acids for the repair of the muscles.  Beta lactalbumin is a great source of the branch chain amino acids (BCAA) leucine, isoleucine and valine which make up 25% of its amino acids.  BCAA are important in recovery by decreasing muscle soreness, enhancing muscle protein synthesis and promoting glycogen storage.  BCAAs cause a positive nitrogen balance in the muscle cells which ignites protein synthesis and muscle growth.  There is also research that suggests that BCAA may play a role in helping patients with concussions recover faster and more completely.  Alpha lactalbumin is high in tryptophan which has been shown to increase cognitive performance in highly stressed individuals.  So 5th Quarter Fresh not only improves athletic function, it also provides essential amino acids for improving brain function.

While this rapid arrival of amino acids is valuable, too much soluble protein is wasted since only so much can be used at one time.  Amino acids are not conserved or stored by the body so excess amino acids are excreted through the urine.  Not only is the protein wasted if too much is consumed, it also increases the calcium that is lost through the kidneys which alters the body’s calcium balance.

Insoluble protein makes up the remaining 80% of the protein in 5QF.  Caseins are the primary insoluble proteins and they form a gelatinous clot that remains in the stomach for an extended period of time.  This results in a slower rate of digestion and a slow but steady release of amino acids.  Caseins have been shown to positively affect protein balance in the body for up to 7 hours after consumption.  Caseins provide the amino acids that the muscles need to continue to synthesize new muscle protein after the burst from the soluble proteins are gone.  The combination of soluble and insoluble proteins are superior to either protein alone and FQF provides them in an optimal ratio.

5QF protein has one additional advantage- it is fresh and undenatured.  Many recovery products contain whey and/or casein that have been Ultra High Temperature (UHT) pasteurized and dried at high temperature to create shelf-stable powders that can be stored and mixed with water later to form liquids.  UHT pasteurization has been shown to alter the digestive process of whey and casein and this leads to increased deamination losses versus normal temperature pasteurized milk.¹  The alteration in digestion is likely due to heat damage to the bonds that hold the casein protein chain in the secondary and tertiary structures that help dictate the way that it will attach to itself once it encounters the acidic environment of the stomach.  By destroying the 3-dimensional structure of the casein, it forms a less effective clot in the stomach and therefore it is digested faster than normal.  This may also decrease the calcium available from the product since calcium is bound to casein in milk.  The proteins in 5QF are gently handled and pasteurized at normal temperatures so the amino acids are undamaged.  A good analogy is filet mignon and hamburger.  Both come from the same cow and are beef.  However, the hamburger is ground and processed into a patty then cooked until done.  The filet is sliced and only slightly cooked resulting in a much better product.  Milk proteins that are not excessively heated and handled are going to maintain their value to the body better. Fresh unadulterated protein is better utilized by the body and just like the filet- it tastes better too.

Carbohydrates

5QF contains only two carbohydrates- lactose and sucrose.  Both are disaccharides meaning they are two simple sugars bonded together.  Once they enter the digestive tract, they separate and absorb into the bloodstream.  Carbohydrates are important to recovery because muscle glycogen must be replenished in order for the muscle to have the energy it needs to repair and synthesize muscle protein.  Glycogen is a polymer of glucose molecules so that they can be stored until they are needed.  It is vital to get glucose to the muscle quickly so repair can begin although full replacement of the glycogen stores may take longer.  Muscle glycogen needs to be fully replenished before the next episode of work.

Lactose makes up 27 grams of the 42 grams of carbohydrates in 5QF and occurs naturally in milk. Lactose is cleaved into glucose and galactose in the small intestine by the enzyme lactase.  These two simple sugars can be absorbed into the bloodstream where the glucose can be directly utilized by the muscles.  Galactose is rapidly converted to glucose in the liver so while lactose is digested relatively slowly and has a lower glycemic index (index of 65 versus glucose at 138 and sucrose at 87), it delivers a slow steady supply of glucose to the recovering muscles.

Lactose plays another important role in recovery in 5QF.  The presence of lactose in the distal small intestine increases the passive absorption of calcium.  This process is independent of the active transport system and Vitamin D.  This effect only seems to enhance calcium uptake when there is enough calcium to saturate the active transport system.  5QF provides 40% more calcium than traditional chocolate milk and a higher concentration of lactose so even though we don’t have direct evidence that calcium absorption is higher, it stands to reason that it is.

We chose sucrose as the sweetener over high fructose corn syrup for two reasons.  First, we wanted to avoid the negative health implications of HFCS.  Princeton researchers showed that rats fed HFCS gained more weight on the same amount of calories and deposited that weight as abdominal fat which is a more dangerous depot in the body.  Male rats became obese consuming HFCS but not eating sucrose.²   Second, we wanted a natural sugar that was rapidly hydrolyzed and absorbed.  Sucrose splits into glucose and fructose in the small intestine with the help of the enzyme sucrose.  It has a higher glycemic index than lactose which means that the glucose from sucrose enters the bloodstream faster and raises blood glucose (but not as high as HFCS).  This means that glucose reaches the muscles quickly.  In other words, 5QF provides both fast and sustained protein and fast and sustained carbohydrates.

 

Calcium

For years, we’ve heard, “Drink milk for strong bones”.  But the calcium in milk is vital in other ways.  Calcium plays an important role in the central nervous system, especially the brain.  Calcium ions are essential in converting electrical impulses into chemical signals in the brain.  These ions trigger the release of neurotransmitters that allow the signal to cross from one nerve ending to the other and pass on the signal.  Calcium increases in blood platelets near a cut and helps the fibrinogen to bind together and clot the blood to stop bleeding.  And finally, muscles cannot function without calcium.  Calcium is required to relay the nerve impulses between nerve fibers in the muscle tissue.  When the impulse reaches the muscle, calcium is drawn out of the blood and binds to the muscle filaments which in turn contract (shorten).  When the calcium dissipates, the filaments slide apart and return to their original positions.

As we discussed earlier, calcium is also very important for strong bones and teeth.  It is a vital component of the inorganic crystalline salts that provide the compression strength of bone.  Bone contains organic collagen fibers which give the bone tensile strength- the strength to endure stretching forces.  Calcium and phosphorus form the mineral portion of the bone that resists compression.  Bone is constantly in a state of change.  Remodeling means that bone is removed and deposited elsewhere to increase the bone’s ability to resist the stresses being placed upon it.  Bone also serves as a storage depot for calcium and as more mineral is added, the density of the bone increases.

Bone density is important at all ages and for all genders.  However, women are more susceptible to osteoporosis as they age.  Studies indicate that females can add bone density up to their early 20’s.  After that, bone density cannot be increased, only maintained.  The ability to add bone density depends on the calcium balance in the body.  Calcium balance is determined by the calcium intake minus calcium excretion.  If intake exceeds loss, then bone density will be increased.  If output is greater, then calcium can be pulled from the bones like in the basketball study quoted earlier.

Intake is enhanced by adequate calcium in the diet and the presence of lactose.  5QF provides 70% of the RDA for adults and 60% for teenage girls and post-menopausal women.  5QF also has higher levels of lactose to drive passive absorption of calcium.  With more calcium and more lactose that any other product, 5QF should have unparalleled calcium uptake.  Calcium is lost through sweat and filtration by the kidneys.  Excess sodium and protein increase urinary losses.  5QF has high levels of protein but with only 20% fast absorbed protein, the amino acids can be utilized fast enough to keep them from influencing filtration.  5QF is one of the best products available to help meet the needs of athletes while improving bone densities and preventing injuries.  Recent studies showed that children that consumed extra calcium in the form of dairy products had 1-5% and even up to 10% increase in bone density.  Increasing the bone density of young athletes should decrease the number of broken bones sustained at the prep level.  This was also confirmed in prepubertal girls.³ 5QF’s highly available calcium also makes it the perfect way for women and seniors to hold off osteoporosis.

Electrolytes

There are a number of other key electrolytes that are present in 5QF.  Phosphorus is necessary to form bone mineral, maintain normal blood pH, and to generate and utilize energy.  Magnesium helps all the major organ systems function normally.  It helps the body process and utilize carbohydrates better and it plays an important role in the function of muscle contraction.  Magnesium is involved in protein synthesis and deficiencies can affect muscle growth.  Potassium works in conjunction with sodium to regulate blood pressure.  In addition, it regulates water and mineral balances throughout the body.  Zinc maintains functionality at the cellular level.  Over 100 enzymes require zinc to function properly. It is intimately involved in all aspects of the cell’s functions.

5QF provides these electrolytes in a natural form that allows the body to absorb them more effectively.  It is a good way to boost intake of these minerals that can be lost either through sweat or urine.

 

1.  Lacroix M, Bon C, Bos C, Leonil J, Benamouzig R, Luengo C, Fauquant J, Tome D, Gaudichon C.  Ultra High Temperature Treatment, but Not Pasteurization Affects the Postprandial Kinetics of Milk Proteins in Humans.  Journal of Nutrition 2008 Dec; 138(12):2342-7

2.  Bocarsly ME, Powell ES, Avena NM, Hoebel BG.  High-fructose corn syrup causes characteristics of obesity in rats: increased body weight, body fat and triglyceride levels.  Pharmacol Biochem Behav. 2010 Nov;97(1):101-6

3.  Hirota T, Hirota K.  Nutrition in bone growth and development. Clin Calcium. 2011 Sep;21(9):1329-33