Protein & Protein Shakes: What You Need To Know

Proteins are the main building blocks of our bodies.

Generally speaking, we get protein from animals and animal by like meat, fish, eggs, or dairy.

If you do not eat animal foods, then it may be a bit more challenging to get enough protein.

Amino acids are the building blocks of protein. Some can be produced by our bodies, while others we need to get from our diet. The ones we do not produce and need to get from our foods are called the “essential” amino acids. Protein shakes can therefore be quite handy, and a great source of protein. Just like your animal and animal by-products, some protein shakes will have all the essential amino acids.

How much do you need?

Recommended Amount Of Protein Per Day For Different Situations & Goals (2)

Person, Situation & Goals Ideal Daily Protein Intake
Average healthy sedentary adult (male or female) that does NOT work out or have any related goals. This is just what I consider to be a good minimum daily protein intake for general health/function. 0.5-0.7 grams of protein per pound of body weight.
Average healthy adult (male or female) that IS doing some form of exercise regularly or IS trying to improve their body (lose fat, build muscle, etc.). This is the minimum I’d recommend in this case. 0.8-1 grams of protein per pound of body weight.
Average healthy adult FEMALE whose primary goal is building muscle, getting “toned,” maintaining muscle while losing fat, increasing strength or improving performance. 1-1.2 grams of protein per pound of body weight.
Average healthy adult MALE whose primary goal is building muscle, getting “toned,” maintaining muscle while losing fat, increasing strength or improving performance. 1-1.5 grams of protein per pound of body weight.

 

When do you need protein?

We need protein to build our muscles strength and elasticity. Exercise alone will not build muscle, you need adequate consumptions of protein. Eating proteins at appropriate times will help build muscle and strength.

Early Morning

When we sleep you sleep, we use the energy and nutrients we have consumed from the night before. As this energy store becomes depleted, we lose adequate protein, which we use to facilitate muscle and tissue growth and repair. Eating protein in the morning will help replenish these stores.

Post Workout

When we exercise we create tears in our muscles, as part of the growith, repair and rebuilding process of our muscles and cells. These processes require adequate protein.

Between Meals

Eating protein between meals sends a steady and continual supply of protein to our muscles. Of course, protein also helps keep us full and helps prevent unhealthy snacking.

What to look for in a protein powder

Value.The value of the protein refers to the total statement about the products worth. You get what you pay for. Everyone has different needs, and different spending capabilities. When it comes to protein there are different options for different price ranges. What will the product do for you is something you will consider: Benefits – Drawbacks / Cost per serving.

Quality. Quality, like value, is a relative concept. You get what you pay for. Everyone has different needs, and different spending capabilities. This is where you need to consider that not all protein powders are created equal. Some protein powders will taste really good, while some may cause digestive and gut discomfort. Some mix better than others, while some are smooth thick. When it comes down to it, the overall quality of a protein supplement is determined by the satisfaction of several requirements, again which is individual, and includes Taste, and Digestibility.

Yield. The yield of the protein supplement to consider is the amount of protein there is per serve, compared to other ingredients such as dairy and carbohydrate. The yield refers to the total percentage of protein that is obtained per serving.

“When choosing a powder make sure it has the following:

◾Low Carb (1-5 grams is ok)

◾High Protein (normally about 20 grams per serving)” (1)

If you are vegan, vegetarian, or have an intolerance to dairy. You still have options: (3)

Soy Protein Powder.

Rice Protein Powder &

Pea Protein Powder

Please note: Protein powders and supplements should be used in conjunction with a healthy diet and exercise routine. Make sure you discuss with your personal health carer before taking any supplements. Protein shakes should not replace meals.

Reference

http://www.bodybuilding.com/fun/5-ways-to-pick-good-protein-powder.htm

http://www.acaloriecounter.com/diet/how-much-protein-per-day/

http://www.mensfitness.com/training/build-muscle/

 

Disclaimer: Results may vary. Exercise and proper diet are necessary to achieve and maintain weight loss. Consult with your health care processional before beginning any diet or exercise regime.

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