There are all kinds of things that we do every day for our health: we take our vitamins, try to eat the right foods, avoid the wrong foods, the list goes on and on. But with all of the good things that we are doing for our bodies, are we taking care of one of the most important things and getting enough protein in our diets?
It´s not always easy to eat enough of the right foods to get the protein that we need in order to maintain healthy muscles. But, there are alternatives. Protein supplements provide all of the protein that we need each day, and for those who are so busy that they often miss meals, they are the ideal on-the-go meal replacement.
For years, bodybuilders have understood the benefits of a high protein diet for muscle recovery, growth and maintenance, and many were drinking homemade protein shakes (usually with raw eggs as the main or sometimes the only ingredient) long before protein supplements became available on the market.
Why Do We Need Protein?
There is not a part of the body that does not rely on protein, from muscle tissue to hair and even fingernails. Protein is one of the most important components of the skin, blood, muscles and cartilage, and is what is known as a macronutrient. This means that unlike vitamins, which are micronutrients that we only need small amounts of, we need a lot of the nutrient, which in this case is protein.
Protein promotes the recovery of muscles following workouts, as well as muscle growth. It also provides us with energy, so it is extremely important that we get enough in our diets. The average teenager or adult requires between 55 and 65 grams of protein daily, while pregnant women need a little more, at about 70 grams daily.
High Protein Diets and Weight Loss
Because it takes more energy for the body to convert proteins into energy than it does fats and carbohydrates, it makes sense to say that a diet high in protein will promote weight loss. Not only do you burn more calories with proteins, eating foods that are high in protein will give you a full feeling and you will not be so inclined to eat unhealthy snacks between meals. Snacks are okay, but just make sure you that are eating the right ones. If you really need a sweet or chocolate fix, try one of the many protein snack bars available. There are many different flavors, including chocolate.
If you would like to change your diet so that you are getting more protein, there are a number of delicious options available to you that fit into most diets. Of course, red meat is a great source of protein, and a six or seven ounce steak will provide all of the daily protein that the average adult needs in one meal. Chicken, turkey and other poultry is another way to get your protein, but make sure that you are eating white meat, such as the breast, because dark meat is high in fat. And don´t forget pork, the other white meat.
There are many milk products that provide plenty of protein, including milk, cheese and yogurt. Remember that whey, a milk derivative, is one of the most commonly used proteins for protein supplements. If you plan to use milk and milk products as a source of added protein, remember to do it wisely and stick to skim or low fat dairy products.
Beans of all kinds are incredibly high in protein, not to mention being high in fiber as well. Another bean, soy, is also high in protein. Don´t forget about eggs, and don´t worry about cholesterol, because it is absolutely safe for people to enjoy an egg daily.
Don´t Want to Change Your Diet? Try Protein Supplements Instead
For any number of reasons, you may not be interested in changing your diet. Maybe you are on a special diet. Or maybe you are a fussy eater. Or maybe you are just too stubborn to see that you need to eat better in order to be healthy. Whatever your reason for not getting enough protein in your diet, there are alternatives to sudden changes in your eating habits.
Protein supplements provide all of the protein that you need, not to mention other essential vitamins and nutrients, and they are simple to use. You can get something that is called a liquid protein shot, which is not a needle, but a drink that will provide you with the protein that you need. These shots come in a variety of delicious flavors, including sour apple, raspberry and grape, and are small and portable. They also provide you with added energy, at the same cost or less than one of those popular energy drinks. Or enjoy a protein bar as a tasty snack and get a quick energy boost.
Powdered Protein Supplements
There are also protein supplements in powdered form. All you need to do is put a couple of scoops of the powder into a healthy smoothie or shake, or into one of your favorite recipes, and enjoy. There are even flavored protein powders, such as fruit punch, that taste great when blended with juice, berries and ice. Or you can get chocolate and vanilla flavored powders that taste great when blended with skim milk and ice (or ice cream if you want the occasional sweet treat.) Both smoothies and shakes make great meal replacements and can be enjoyed on the go.
Liquid Protein Supplements
Also available are liquid protein supplements, which can either stand alone as drinks, or be mixed into shakes and smoothies. These supplements are often used by people on liquid diets, and are common meal replacements.
Sample Daily Meal Plan with Protein Supplements
Even if you are not trying to lose weight, it just makes sense to try and eat healthily. If this is not always an option for you, protein supplements, in either liquid or powdered form, are just what the doctor ordered. The following is a healthy meal plan for one day that includes protein supplements, both as snacks and as meal replacements.
Have as much as you like of the following: water, unsweetened green or herbal tea, diet soda and diet drinks such as Crystal Light (for a tasty summertime treat, try freezing your drinks with sticks and making no fat, no calorie popsicles.) In fact, you should be drinking at least eight glasses of water every day. This is just like protein in one way, because it helps to keep you full and keep the pounds off.
Breakfast: Protein Energy Smoothie – 1 C orange juice, ½ C frozen berries, 2 scoops fruit-flavored protein powder, ice. Blend and pour into a take-along mug.
Mid-Morning Snack: Protein bar, chocolate; any of the above "free" drinks
Lunch: Tossed salad with lettuce, celery, olives, radish, snap peas, ¼ C shredded or cubed cheddar cheese. Use lemon juice for dressing (no, it does not taste sour, just tangy); any of the "free" drinks.
Afternoon Snack: Protein shake – 1 C skim milk, 1 banana, 2 scoops chocolate protein powder, ice. Mix in blender.
Dinner: 6 or 7 ounce steak; 1 small baked potato with 2 tsp. margarine; 1 C mixed vegetables, unsalted; 1 C skim milk; any of the "free" beverages
Evening Snack: Light microwave popcorn; any of the "free" drinks (avoid anything with caffeine.)
Sources
http://www.webmd.com/food-recipes/nutrition-labels-9/protein
http://www.webmd.com/fitness-exercise/guide/good-protein-sources
http://www.dietpolicy.com/diets-articles/high-protein-diet.htm
Showing posts with label protein drinks. Show all posts
Showing posts with label protein drinks. Show all posts
Saturday, April 10, 2010
Good Protein Drinks for Athletes
Everyone has seen the flashy ads of the elite athlete chugging a sport drink after he or she has completed his workout. While many of these are too intense for the average exerciser or the weekend warrior, there are other choices that can be made. Choosing a good protein drink can be fairly simple: make sure that you are choosing your protein sports drink by the right ingredients and your individual protein needs.
If you are drinking sports drinks to enhance performance, increase endurance and to aid in muscle recovery after your workout is done, you need to make sure that you are choosing the right one, because the wrong drink can actually cause more problems.
A Protein/Carbohydrate Drink for Athletes
Science and research changes what is recommended as new information is discovered. Recent research that has been done by John Berardi of Precision Nutrition, in conjunction with researchers at Gettysburg College and the University of Western Ontario, and published in BioMed Central in the Journal of the International Society of Sports Nutrition, has shown a distinct advantage when athletes are given a sports drink that has both protein and carbohydrates. The benefits can be huge and includes faster recovery after exercise, a 22-34% increase in glycogen recovery, a decrease in muscle fatigue and soreness and increased vigor and increased sports performance. (Source: Landas, 2010)
These sports drinks may not be good for the light exerciser and may have too many calories or too much protein. However, for the elite athlete, especially those that are involved in endurance sports (the research was conducted with distance cyclists), the results are encouraging for the use of protein in sports drinks.
Other Options
For those who are not elite athletes but would still like to have a good protein drink to use after their own exercise program, there are a number of other options. In addition to buying pre-made protein drinks, you can use protein supplement powder and mix your own, a good option if you need to control the calories and additional ingredients in your drinks. There are four options for protein powder: whey, soy, rice and egg. Each of these have their own advantages and disadvantages, so you have to decide based on how common they are, the expense, your own dietary needs and potential allergy problems.
Whey protein powder is derived from milk and may not be appropriate for those who are lactose intolerant, especially in its most common form, the whey protein concentrate. The whey protein isolate is more specialized and has less lactose, but could still prove to be problematic to those with severe milk allergies. Of the four powders, whey protein is the most common and is the ingredient used by most brands on the market. Whey and whey protein powders have a number of benefits, including boosting the immune system, being an optimal source of amino acids, including the essential amino acids, and having the ability to enhance muscle recovery after workouts. Whey protein may also prevent muscle breakdown.
Soy protein powder is derived from soy flour and can be either a concentrate or an isolate. Like whey protein, soy protein is more effective as an isolate. Soy is one of the four protein powders that is suitable for vegans.
Egg protein powder is created from egg whites, the perfect protein source. It is fat free but is high in a number of additional amino acids, including alanine, argine, glycine and methane.
Rice protein powder is created from the isolated protein of brown rice. It is hypoallergenic and, along with soy protein powder, is suitable for vegans. (Source Segounis, 2010)
Before you make a choice for any of these protein powders, consider how you will be using them. In most cases, you should use an electric blender to make sure that the powder is completely dissolved and blended for the best taste. While there are small, portable mixers for this exact purpose, it is generally easier to mix the protein drink and put into a container to bring along with you. Make sure that you are reading the ingredients carefully, since not all protein powders are single ingredient. Commercial protein may also have more calories than you would like to have per serving, a consideration that you need to have in mind.
Finally, you might be shocked that many sports nutritionists and dietary experts have one more protein drink suggestion for those who are engaged in moderate exercise: milk, especially chocolate milk, as a post exercise drink. An eight ounce glass of milk has 9 grams of protein and supplies over thirty percent of the daily need for calcium. Chocolate milk may be even better by providing both protein and carbohydrates as well. Milk contains whey and is an excellent source of the amino acid, lecuine, a muscle builder. It may also act as an anti-oxidant as well as an anti-inflammatory. Milk also may help in the process of weight loss by acting to suppress a hormone called calcitrol. Calcitrol constricts the blood vessels in the body and also causes the body to hold onto fat cells instead of allowing them to be burned for energy. (Source: Marano 2007)
Other Protein Supplement Drink Options
Most protein drinks are fairly large and may be too much to drink for some people. They can also be a little difficult to carry along. The larger that a protein drink is, the higher the calorie count is likely to be as well. Again, make sure that you are reading ingredients so that you can ensure that you are not choosing a brand that is loaded with sugars, fats or other unnecessary ingredients. If you cannot find the ingredients listed or most of them are artificial in any way, choose another brand.
Profect, a protein supplement from Protica, is small enough to be portable, easy to drink and comes in a number of different flavors including, Blue Raspberry, Grapefruit-Mango, Fresh Citrus Berry and Cool Melon Splash. Unlike the larger protein supplement drinks, it is less than three fluid ounces and comes in a plastic package that can be tossed in a purse or a gym bag for a post-workout pick up, as a between meal snack or even enjoyed with a meal. It is only 100 calories, and has zero fat and zero carbohydrates but a full 25 grams of protein per serving. Drinking Profect can slow the absorption cycle of a meal, giving you less of a sugar spike and less fat storage. (Source: Protica.com)
Non-drink Protein Supplement Options
In addition to protein supplement drinks, there are other options, including a pudding shot and protein bars. Again, make sure that you are reading the ingredients for these as well. Bars that have too much added sugar will be as high in calories as the typical, regular candy bar.
Regardless of the supplement type that you choose, make sure that you are picking one that has quality ingredients and a good amount of protein. Do not go over the right level of protein for you. Remember, most diets get sufficient protein without a supplement.
References
Marc Landas. Carbohydrate-Protein Drink Advantage Scientist Live
Hara Estroff Marano. The Human Kindness of Milk Psychology Today December 2007
www.protica.com
Sofia Segounis, Nutritionist. Protein Powders Truestarhealth.com
About Protica Research
Founded in 2001, Protica, Inc. is a nutritional research firm specializing in the development of protein-rich, capsulized foods (dense nutrition in compact liquid and food forms). Protica manufactures Profect protein beverage, IsoMetric, Fruitasia and more than 100 other brands in its GMP-certified, 250,000 square foot facility.
You can learn more about Protica at http://www.protica.com
If you are drinking sports drinks to enhance performance, increase endurance and to aid in muscle recovery after your workout is done, you need to make sure that you are choosing the right one, because the wrong drink can actually cause more problems.
A Protein/Carbohydrate Drink for Athletes
Science and research changes what is recommended as new information is discovered. Recent research that has been done by John Berardi of Precision Nutrition, in conjunction with researchers at Gettysburg College and the University of Western Ontario, and published in BioMed Central in the Journal of the International Society of Sports Nutrition, has shown a distinct advantage when athletes are given a sports drink that has both protein and carbohydrates. The benefits can be huge and includes faster recovery after exercise, a 22-34% increase in glycogen recovery, a decrease in muscle fatigue and soreness and increased vigor and increased sports performance. (Source: Landas, 2010)
These sports drinks may not be good for the light exerciser and may have too many calories or too much protein. However, for the elite athlete, especially those that are involved in endurance sports (the research was conducted with distance cyclists), the results are encouraging for the use of protein in sports drinks.
Other Options
For those who are not elite athletes but would still like to have a good protein drink to use after their own exercise program, there are a number of other options. In addition to buying pre-made protein drinks, you can use protein supplement powder and mix your own, a good option if you need to control the calories and additional ingredients in your drinks. There are four options for protein powder: whey, soy, rice and egg. Each of these have their own advantages and disadvantages, so you have to decide based on how common they are, the expense, your own dietary needs and potential allergy problems.
Whey protein powder is derived from milk and may not be appropriate for those who are lactose intolerant, especially in its most common form, the whey protein concentrate. The whey protein isolate is more specialized and has less lactose, but could still prove to be problematic to those with severe milk allergies. Of the four powders, whey protein is the most common and is the ingredient used by most brands on the market. Whey and whey protein powders have a number of benefits, including boosting the immune system, being an optimal source of amino acids, including the essential amino acids, and having the ability to enhance muscle recovery after workouts. Whey protein may also prevent muscle breakdown.
Soy protein powder is derived from soy flour and can be either a concentrate or an isolate. Like whey protein, soy protein is more effective as an isolate. Soy is one of the four protein powders that is suitable for vegans.
Egg protein powder is created from egg whites, the perfect protein source. It is fat free but is high in a number of additional amino acids, including alanine, argine, glycine and methane.
Rice protein powder is created from the isolated protein of brown rice. It is hypoallergenic and, along with soy protein powder, is suitable for vegans. (Source Segounis, 2010)
Before you make a choice for any of these protein powders, consider how you will be using them. In most cases, you should use an electric blender to make sure that the powder is completely dissolved and blended for the best taste. While there are small, portable mixers for this exact purpose, it is generally easier to mix the protein drink and put into a container to bring along with you. Make sure that you are reading the ingredients carefully, since not all protein powders are single ingredient. Commercial protein may also have more calories than you would like to have per serving, a consideration that you need to have in mind.
Finally, you might be shocked that many sports nutritionists and dietary experts have one more protein drink suggestion for those who are engaged in moderate exercise: milk, especially chocolate milk, as a post exercise drink. An eight ounce glass of milk has 9 grams of protein and supplies over thirty percent of the daily need for calcium. Chocolate milk may be even better by providing both protein and carbohydrates as well. Milk contains whey and is an excellent source of the amino acid, lecuine, a muscle builder. It may also act as an anti-oxidant as well as an anti-inflammatory. Milk also may help in the process of weight loss by acting to suppress a hormone called calcitrol. Calcitrol constricts the blood vessels in the body and also causes the body to hold onto fat cells instead of allowing them to be burned for energy. (Source: Marano 2007)
Other Protein Supplement Drink Options
Most protein drinks are fairly large and may be too much to drink for some people. They can also be a little difficult to carry along. The larger that a protein drink is, the higher the calorie count is likely to be as well. Again, make sure that you are reading ingredients so that you can ensure that you are not choosing a brand that is loaded with sugars, fats or other unnecessary ingredients. If you cannot find the ingredients listed or most of them are artificial in any way, choose another brand.
Profect, a protein supplement from Protica, is small enough to be portable, easy to drink and comes in a number of different flavors including, Blue Raspberry, Grapefruit-Mango, Fresh Citrus Berry and Cool Melon Splash. Unlike the larger protein supplement drinks, it is less than three fluid ounces and comes in a plastic package that can be tossed in a purse or a gym bag for a post-workout pick up, as a between meal snack or even enjoyed with a meal. It is only 100 calories, and has zero fat and zero carbohydrates but a full 25 grams of protein per serving. Drinking Profect can slow the absorption cycle of a meal, giving you less of a sugar spike and less fat storage. (Source: Protica.com)
Non-drink Protein Supplement Options
In addition to protein supplement drinks, there are other options, including a pudding shot and protein bars. Again, make sure that you are reading the ingredients for these as well. Bars that have too much added sugar will be as high in calories as the typical, regular candy bar.
Regardless of the supplement type that you choose, make sure that you are picking one that has quality ingredients and a good amount of protein. Do not go over the right level of protein for you. Remember, most diets get sufficient protein without a supplement.
References
Marc Landas. Carbohydrate-Protein Drink Advantage Scientist Live
Hara Estroff Marano. The Human Kindness of Milk Psychology Today December 2007
www.protica.com
Sofia Segounis, Nutritionist. Protein Powders Truestarhealth.com
About Protica Research
Founded in 2001, Protica, Inc. is a nutritional research firm specializing in the development of protein-rich, capsulized foods (dense nutrition in compact liquid and food forms). Protica manufactures Profect protein beverage, IsoMetric, Fruitasia and more than 100 other brands in its GMP-certified, 250,000 square foot facility.
You can learn more about Protica at http://www.protica.com
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