Monday, February 17, 2014

All Protein Shakes Are Not Made Equal



Choosing a protein powder supplement can be overwhelming, especially with the amount that are in the market.   All protein powders are not the same, so choosing the appropriate protein is essential for your nutrition and fitness goals. 

For weight loss you should choose a product that contains fewer of the calories, carbohydrates and sugars that can make losing weight more difficult. If you're trying to increase muscle mass you should choose a product that contains higher levels of calories, carbohydrates and sugars to help maintain your energy levels.  That is why it is important to read labels of all the ingredients that are in the protein powder.

Protein is one of the body's main building blocks for muscle, bone, skin, and other tissues. Used often by athletes and serious fitness enthusiasts, protein shakes come in many combinations of protein, carbohydrates, and fats. They can range from 100% protein to mostly carbohydrates with a little added protein and fat.   Protein shakes are a safe way to ensure enough protein, when used as part of a balanced, nutrient-rich diet.

Here are examples of the most popular protein powders and their benefits and best time of consumption:

Casein Protein

Casein is considered a "slow" protein. This is due to the fact that it is the slowest digesting protein there is (significantly slower than whey), which is why casein is not recommended for the meals around your workout.  The optimal time to take a casein protein supplement is your last meal before bedtime or as a snack between meals. 

It is beneficial to have some protein in your system while you’re sleeping and your body is doing most of its recovering/repairing.

Whey Protein

Whey protein is fast digesting and is one of the two major proteins (along with casein) contained in milk, and appears in many foods and dietary supplements.  Whey protein is found in the liquid left behind when milk curdles into cheese. Further processing, usually involving drying and filtration, extracts the whey protein from this liquid.  Whey protein is best consumed before and/or after a workout. 

When looking for the best whey protein product, look at the product's efficacy when it comes to burning fat, rather than glucose or blood sugar, for energy. The ideal protein product helps your body burn fat for energy rather than blood sugar. This can help you lose weight more easily; it also encourages your body to use the nutrients stored in fat cells to rebuild and create muscle tissue. Even if you're not trying to lose weight, an effective produce can help keep you lean.

Soy Protein

Soy protein is made using soya beans, and is very low in (or free of) fat, cholesterol and lactose. Soy protein is approved for those who are lactose intolerant, and it’s fast digestion properties with a high Protein Digestibility Corrected Amino Acid Score (PDCAAS) make it ideal for athletes.

Soy protein has been used in the natural product industry for years and has only recently been isolated for use in protein drinks by athletes. Not only can you use soy protein supplements in your shakes, but you can use the same powder in cooking instead of flour to produce foods that are high in protein and low in fat!

Soy protein is the best way to increase, or supplement, your protein intake using non-animal sources. Soy Protein’s high BCAA score (the composition amino acids within the protein) make it ideal for muscle growth and high protein diets especially for those who are vegans or lactose intolerant.
Conclusion

Protein powders are an excellent source to fill nutritional gaps and compliment a healthy and balanced diet. Without adequate protein, our bodies can't put together the structures that make up every cell, tissue, and organ, nor can it generate the biochemical substances needed for cardiovascular function, muscle contraction, growth, and healing.   For your personal health and fitness goals read the labels before consuming any protein powder to ensure it is helping you reach your goals, consult a health and wellness professional if you have any questions.

Jamaal Piper
Health and Wellness Consultant and Certified Personal Trainer
www.piperpersonaltraining.com

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