What To Look For When Choosing A Protein Powder
When choosing your ideal protein powder to add to your countertop or cabinet, there are a few key things to look for when reading the back nutritional facts. All of these can impact your experience with the supplement, so it’s important to read these labels carefully before making a decision you dont want to end up stuck with a tub of underperforming powder.
Good Sources Of Vitamins D And B12
Animal-based proteins are good sources of certain micronutrients, including B vitamins and vitamin D. Fatty fish like salmon are rich in vitamin D, with egg yolks, cheese, and beef liver not far behind. Additionally, vitamin B12 is necessary for DNA synthesis and can only be found in sources of animal origin.
What Are The Benefits Of Eating Protein
Eating high quality, high protein foods helps you meet the daily nutritional demands of your body to help you:
- recover after exercise or injury
- support muscle growth
- boiled lentils, 9 g
- raw peanuts, 26 g
One 2016 study also suggests that heating legumes, such as chickpeas, improves the protein quality. The heating process can inactivate some anti-nutritional components.
Legumes offer diverse ways of providing protein in the diet. Preparations such as chickpea hummus offer 14 g of protein per four tablespoons.
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What Foods Are In The Protein Foods Group
All foods made from seafood meat, poultry, and eggs beans, peas, and lentils and nuts, seeds, and soy products are part of the Protein Foods Group. Beans, peas, and lentils are also part of the Vegetable Group. For more information on beans, peas, and lentils see Beans, Peas, and Lentils are Unique Foods.
Select a wide variety of protein foods to get more of the nutrients your body needs and for health benefits. Meat and poultry choices should be lean or low-fat, like 93% lean ground beef, pork loin, and skinless chicken breasts. Choose seafood options that are higher in beneficial fatty acids and lower in methylmercury, such as salmon, anchovies, and trout. The advice to consume lean or low-fat meat and poultry and a variety of seafood does not apply to vegetarians. Vegetarian options in the Protein Foods Group include beans, peas, and lentils, nuts, seeds, and soy products.
Aid Healthy Brain Function
Since iron and vitamin B12 are essential to healthy brain function, animal-based dietary proteins support brain health. Research has shown a connection between cognitive impairment and low vitamin B12 levels, emphasizing the importance of vitamin B12-rich food sources such as beef, milk, yogurt, and salmon.Â¹Â²
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Kaged Kasein Casein Protein
- 100% Micellar Casein Isolate profile aides in faster absorption
- 2-pound tub will not last a full month of supplementation
- At this time, only available in three flavor options
As stated above, casein protein is the slower-digesting derivative from dairy, and as such can be a great addition to your supplement regimen to fuel your gains throughout the night. Ive used Kasein from Kaged Supplements in the past and always appreciated the tasty, not overwhelming, flavor notes. Plus, the 100% Micellar Casein Isolate profile means this powder is quicker to absorb in your system while still retaining that slow digestion rate. Dont think youll have the option to keep a hefty tub at the ready, though. This protein powder is only available in 2-pound containers, about 25 servings worth.
Can You Eat Too Much Protein
For most of us, our daily protein requirements are easily achieved by a healthy, balanced diet. The Department of Health advises adults to avoid consuming more than twice the recommended daily intake of protein . This is because, in the long term, consuming too much protein might lead to health issues such as an increased risk of osteoporosis and a worsening of an existing kidney problem. However, research in this area is mixed and it is likely that other factors may influence outcome, such as whether the protein is of animal or vegetable origin and how balanced the diet is in terms of vitamins and minerals.
One of the main issues with our Western diet is that our breakfasts and lunches are often low in protein but high in carbohydrates, with a protein-packed evening meal. It is better to spread your protein intake throughout the day. Try our suggestions for high-protein breakfasts, high-protein lunches and high-protein dinners.
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Diets High In Protein Promote Weight Loss
For example, overweight adults lost an average of 11 pounds over 12 weeks when they increased their protein intake from 15% to 30% of daily calories, without changing any other part of their diet .
Whats more, high-protein diets have been shown to help reduce body fat, especially around the belly, and increase lean muscle mass .
A high protein intake may help you maintain weight loss, as well. One study found that a slightly higher intake of protein resulted in a 50% lower body weight regain .
There are a number of reasons why high-protein diets boost weight loss:
- Keep you fuller for longer: Protein is highly satiating, meaning you stay fuller for longer. This can lead to an automatic reduction in calorie intake .
- Reduce cravings: A high-protein diet has been linked to reduced cravings and a lower desire to snack at night .
- Increase calorie burn: Increased protein intake has been shown to have a higher thermic effect. This means it can boost the number of calories burned by up to 80 to 100 per day .
- Change weight hormones: Protein has been shown to reduce levels of the hunger hormone ghrelin and boost the appetite-reducing hormones GLP-1 and PYY .
There are various protein sources, which makes it easy to follow a high-protein diet.
Generally, these sources are divided into two types: natural protein from foods or supplemental protein, usually in the form of protein shakes.
Is It Possible To Get Enough Protein If You Dont Eat Meat
It’s absolutely possible to meet protein and other nutrient needs without meat, says Cynthia Sass, RD, a dietitian who specializes in plant-based nutrition. From a young age we’re taught that our bodies need meat. In reality, our bodies need key nutrients that are found in meat, but we can obtain adequate amounts from plant-based foods, she explains.
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What Are 4 Important Tips For Eating Protein
Here are four important tips for eating protein:
· Include a variety of protein sources in your diet to ensure you’re getting all the essential amino acids.
· Balance your protein intake with other nutrients, such as carbohydrates and fat.
· Spread your protein intake throughout the day by including it at every meal and snack.
· Choose protein sources that are lower in saturated fat and cholesterol.
Whats The Best Serving Size
Three to four ounces per meal is considered a serving. That amount is approximately the size of a deck of cards.
However, protein requirements can vary from person to person depending on factors like age, activity level or medical conditions. In general, the recommended dietary allowance is 0.8 grams per kilogram. For example, the RDA for a 150-pound person would equate to 55 grams of protein per day. The RDA is the amount of a nutrient you need to meet your basic nutritional requirements. In a sense, its the minimum amount you need to maintain good health not the specific amount youre supposed to eat every day.
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What Are Good Sources Of Protein
There’s two main types of protein sources:
- Animal-based protein sources
- Plant-based protein sources
What’s better for muscle growth?
Well, research has indicated that animal-based protein sources are generally better for protein synthesis and growth than plant-based protein sources.
And as explained in this extensive literature review from the Journal of Nutrition, there’s two reasons for this:
So clearly, based on the criteria I discussed earlier, we can see that animal-based protein sources are the better option for muscle growth.
BUT – to be clear this does not mean that you cant maximize growth if you only ingest plant-based proteins!
You can, and many vegans/vegetarians have successfully done so. However, in order to do so, theres a few things youll have to implement which Ill cover later in this article.
What Are The Best Sources Of Protein
Increasing our protein intake, whether through plant-based or animal-based foods, can offer many benefits to our overall health. Animal proteins provide all the amino acids the body needs, and plant-based food sources come with high-quality fiber content. So, where can we find these incredible sources of protein?
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The Many Benefits Of A Diet Rich In Protein
In the new version of Canadas Food Guide , the category previously called Meat and Alternatives has been replaced with advice to Eat protein foods. These sources of protein should account for approximately 1/4 of your diet. The rest of your diet should be made up of 1/4 whole grains and 1/2 vegetables and fruits.
Research suggests that eating more protein, in the form of eggs, lean meat, poultry, fish, legumes, nuts and seeds, low-fat dairy products and fortified soy products, can safely promote weight loss and reduce your risk of heart disease. Plus, one of proteins key benefits is that it may leave you feeling satisfied longer than carbohydrates do, so you actually end up eating less. Plant-based sources of protein can provide more fibre and less saturated fat than other types of protein foods, according to Canadas Food Guide.
Read on for more on the best sources of protein, including plenty of plant protein options, as well as delicious recipe ideas.
Why Is Protein Important For Dogs
Protein should be part of a dogs well-balanced diet because it, along with other minerals and vitamins, is necessary to both build and maintain the tissue that helps carry out a dogs biological reactions1 and to sustain joint health. Dogs have also evolved to turn to proteins and fats in particular as primary energy sources.
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Elm & Rye Protein Supplements
Image courtesy Elm & Rye
Elm & Rye’s protein powder subscription service enables you to select the sort, flavor, and amount of your powdered protein. You’ll never have to worry about running out of delicious protein powder again thanks to this feature!
Elm & Rye’s proteins are available in chocolate, vanilla, and cookies & cream flavors, so we’re sure you’ll be able to discover one that suits your tastes.
What To Look For In Protein Powders For Cutting Weights
Even though increasing your protein intake is excellent for fat loss, not all protein powders are equally good for you. In fact, some of them might have the opposite effect, and instead of helping you lose weight, they help you gain it. Thats why weve prepared a short guide for you so that you can refer to it before buying the next protein for your cut.
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How Do You Spruce Up Nachos
To enhance your nacho game, grill shrimp, dip them in lime juice, and sprinkle them with chipotle chilies. As an accompaniment, grated Monterey Jack, sliced avocado, seeded and sliced jalapenos, and queso fresco are all recommended.
A Taste Of Mexico: Totopos
A totipo is a traditional Mexican dish consisting of a layer of tortillas followed by a layer of cheese and then another layer of tortilla chips. A generous layer of cheese is provided in addition to the dishs crust. A nicho is a popular Mexican dish, and a nicho in the United States is a popular dish as well. In the book A Taste of Texas, published in 1949, the term nachos was first used in English. The dish has a long history in Mexico, and it is a popular side dish there. To topos is a Mexican dish that consists of a layer of tortilla chips sandwiched between two layers of cheese, followed by another layer of tortilla chips.
Nachos: Not As Healthy As You Might Think
When people think of nachos, they usually think of high-calorie, high-salt processed foods that arent as healthy as they appear. If you want to enjoy nachos as a snack, you should choose the freshest ingredients and avoid anything with a lot of processed ingredients. They are still a healthy snack as long as they are made with healthier ingredients.
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Protein Payout: 3 Oz 121 Calories 17 G Protein
Don’t let salmon’s relatively high calorie and fat content fool you studies suggest the oily fish may be one of the best for weight loss. In one study, participants were divided into groups and assigned one of three equicaloric weight loss diets that included no seafood , lean white fish, or salmon. Everyone lost weight, but the salmon eaters had the lowest fasting insulin levels and a marked reduction in inflammation. Another study in the International Journal of Obesity found that eating three 5-ounce servings of salmon per week for four weeks as part of a low-calorie diet resulted in approximately 2.2 pounds more weight lost than following an equip-calorie diet that didn’t include fish. Wild salmon is leaner than farmed, which is plumped up on fishmeal and it’s also proven to be significantly lower in cancer-linked PCBs. So go wild literally. This is a protein-rich fish you don’t want to miss!
What Is Meal Prep
We all know eating the right foods and in the right amounts is critical to achieving your fitness goals. However, time and money are two common excuses for why people can’t get it done.
Meal prep is a simple concept. Instead of cooking each meal from scratch when its time to eat, meal prep involves preparing a bunch of meals ahead of time and storing them until they are needed. Not only does meal prep make staying on your diet more manageable, but it can also be cheaper.
When you are on the go, meal prep makes sticking to your macros as convenient as possible.
Similarly, meal prep makes it easier to stick to your diet as people tend to make the worst food choices when they are hungry. It’s a similar concept to the reasoning behind not going to the grocery store hungry, or you may end up buying a bunch of junk food you don’t need.
The same line of thinking needs to be applied to eating meals. If you try to decide what to eat when you are starving, something quick and accessible from a drive-through is appealing. At that point, the last thing you want to do is go home and cook.
But if you already have healthy meals prepped, it’s not a big deal. It’s also going to help you meet your goals, whether it’s to build muscle or lose weight.
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Best Vegan Types Of Protein
There are many types of vegan protein available. Seitan, for example, is one of the best. Its made from wheat gluten, and packs in around 25 grams of protein per 100 grams. Plus, its better for the planet than meat. In fact, last year, one study found that the carbon footprint of seitan is 130 times lower than that of beef.
Other popular types of vegan protein include tofu and tempeh, the latter contains 19 grams of protein per 100 grams. Seeds, legumes, pulses, and nuts are also good sources of protein.
All are better for the planet than animal products. Take peas, for example, which are a type of pulse. Eating one 80-gram serving every day for one year contributes six kilograms to your annual greenhouse gas emissions. Eating a handful of nuts for the same amount of time contributes five kilograms.
In contrast, eating two eggs per day contributes 202 kilograms of emissions. Eating two lamb chops just once or twice a week would contribute 339 kilograms.
Mycoprotein, used by the vegetarian meat brand Quorn, is another good, sustainable source of protein. One recent study found that replacing 20 percent of the worlds beef consumption with mycoprotein, which is made with fermented fungi, could cut deforestation in half within the next 30 years, as well as reduce methane emissions by 11 percent.
Quorn isnt alone. There are plenty of vegan meat brands on the market that offer a nutritious, sustainable way to get your protein. Here are some of our top picks.
What Are The Best Animal
Based solely on the criteria I mentioned earlier, Whey protein powder comes out on top.
Its been shown in multiple papers to have both the highest leucine content and the highest digestibility when compared various other protein sources.
And since research also indicates that most individuals need roughly 2.5g of leucine in a meal to maximize protein synthesis, it makes it a very practical and calorie wise option of doing so. For instance, one scoop of a high quality Whey protein powder will provide you with a little over 2.5g of leucine for often just over 100 calories.
However, you dont just want to rely exclusively on Whey as your main protein source. Nor would you want to rely on it too heavily in order to hit your daily protein requirements.
Why?Because if you did, youd be missing out on the various micronutrients that other protein sources. And these micronutrients play an important role in your recovery, performance and can perhaps even augment muscle growth!
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