Bulk Pure Whey Isolate 90
Per 30g serving: 107-110kcal, 24g protein, 1g carbohydrates, 1g fat
Containing a whopping 24g of protein per scoop, Bulk’s Whey Isolate is hard to beat when it comes to upping your macro intake on the regular. Loaded with five-star reviews, this whey protein is a customer favourite, as whey protein isolates are far higher in protein due to an increased production process. Bulk also provides quick delivery and a range of flavours including chocolate, chocolate peanut, chocolate orange, banana, strawberry, salted caramel, vanilla and white chocolate. Not bad.
Are Whey Protein Shakes Good For You
Absolutely! Whey protein shakes are an terrific choice for breakfast, a snack, or meal replacement. All adults need around 46-56 grams of protein each day and protein shakes are an excellent way to meet that requirement. Whey protein also promotes muscle growth, helps reduce hunger, may lower blood pressure, may help reduce inflammation, and can help you lose weight .
For maximum health benefits, make sure the whey protein powder you use is free from additives, hormones, artificial sweeteners, and fillers. Lastly, always remember that organic is best. As I stated earlier, my favorite whey protein powder is this one from Thrive Market.
Protein Powders Are Convenient But Unnecessary For Most
If you are a healthy adult considering supplementation, you should determine whether your goal is to improve muscle mass, as most research is centered on enhancing muscle growth and strength. Older adults may benefit from increasing protein slightly, regardless of their exercise routine however, for most of us, resistance training is more effective than simply supplementing with protein.
For those looking to enhance the muscle growth that typically occurs with exercise, evidence supports consuming 20 to 40 grams of protein at a time . Larger quantities simply contribute calories and can actually reduce muscle-building potential. So, having several scoops of protein powder at once is unlikely to be helpful. Plant-based powders often have less protein, but shouldnt be discarded as an option. Rice and pea protein, for example, have been shown to stimulate muscle growth similar to whey, a milk-based protein touted for its high quality and quick absorption.
Unless you are an older adult with a limited appetite, have a restricted diet, or are a trained professional athlete, chances are you can adjust your food intake to get what you need. Protein from food is often cheaper, less risky, and naturally includes beneficial nutrients.
If increasing protein the old-fashioned way is not an option, taking a supplement can be both effective and convenient. But most of us dont need to channel our inner Mr. Olympia by using a protein powder.
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Reasons Why You Should Drink Protein Shakes Before Workout
Muscle builders also find that, when they are consuming protein, they are able to increase the amount of energy that is stored in their body and use it more effectively. Energy is critical because it allows you to work out longer and to more easily achieve your fitness goals.
As you may know, the more energy we have during a workout, the better our chances are of completing the workout and making the best workout possible. If you do a high-intensity workout, then the first thing that you should do is eat something to compensate for what you will lose as you burn calories during your workout and to help improve the muscle building that occurs in the recovery period.
Another reason why you should drink protein shakes before doing intense workouts is to keep your blood glucose levels up. When you are going through your high protein diet, you must drink protein in order to ensure that you are getting the right amounts of amino acids for proper muscle development and recovery.
Heres how you can use protein shakes to improve workout performance:
If you follow the tips above, you will be on your way to having a great workout performance. If you use these tips as a guide, youll start to notice results very quickly.
Surprising Side Effects Of Drinking Protein Shakes Says Science
Whether you’re following a diet or not, you’re probably hyperaware of the importance of eating more protein, having heard about the macronutrient’s ability to promote weight loss while maintaining muscle mass. Protein satisfies hunger longer than carbs do it’s the key building block of strong muscles, and who doesn’t want a leaner body?
The makers of protein shakes and powders capitalize on all that to market protein supplements, a product category that shows no signs of softening. Projections suggest the global market for whey protein alone will reach $15.4 billion by 2024, according to Statista.com.
While it is good to eat a sufficient amount of protein, and the demand for protein shakes has increased significantly, there are still a few potential side effects of drinking protein shakes you need to know about. Here’s what to keep in mind, and if you’re looking for even more drinking tips, be sure to read up on our list of the 108 Most Popular Sodas Ranked by How Toxic They Are.
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Protein Shakes Are Convenient
Rather than roasting a whole chicken, or soaking your lentils overnight, how about simply adding powder to water and shaking it up? Its easy to use at home, at work, or on the go.
Protein powder is a pure source of protein thats also low in fats and carbs that you can knock back straight after your workout. Its never been so easy to boost your nutrients.
You Could Be Consuming Toxins And Heavy Metals
While protein shakes do help with muscle growth and can be an easy source of protein for those who aren’t getting all those amino acids, be careful: Most protein powders contain heavy toxins and metals, including lead. This is due to the way the protein is grown and manufactured, and if you consume too much, you can experience high levels of toxins in your system.
“Anyone who takes a protein powder, or any supplement, needs to do their research and choose a third-party tested supplement,” says Goodson. She recommends the NSF Certified for Sport and Informed Choice. The Clean Label Project is also a great third-party source that does frequent testing of products.
“This can help minimize the risk that protein powders and supplements are laced with other ingredients than what is on the label,” says Goodson. “While it may not be a 100% guarantee, it is very close and weeds out those supplements at higher risk.”
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Protein Shake Mistake #: Youve Got A One
Once youve invested in a massive tub of protein powder, its only good for shakes, right? Wrong. Constricting yourself to mixing it with milk or water alone means youre missing out on more muscle-building and tasty alternatives.
The Fix
Add it to your meals to get the protein you need, as well as the nutrients. And the earlier, the better. Research from the University of Missouri-Columbia found adding a scoop to your breakfast porridge or cinnamon pancakes will make you less likely to overeat during the day.
Getting Started Drinking Protein Shakes
Lets recap some of the key points of drinking protein shakes for you:
Hopefully, this should get you started! Feel free to try out different flavors and combinations of ingredients in your smoothies to make them something you actually look forward to!
Do you have any favorite protein shake recipes?
Any more questions about protein powders and supplements?
-Steve
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So Does It Matter If You Get Your Protein From Powder Or From Food
Whether or not you need protein powder really depends on what your diet consists of already, Gonzalez says. Most people can indeed get enough protein, powder-free. For the average healthy person whos pretty athletic and eating a balanced, diverse diet, theyre probably getting enough protein from their food already, Beth Kitchin, Ph.D., R.D.N., assistant professor in the UAB Department of Nutrition Sciences, tells SELF.
It is absolutely possible to consume adequate protein from real food, adds Linsenmeyer. Meat, fish, poultry, eggs, dairy, beans, lentils, soy products, nuts, seeds, whole grains all provide dietary protein.
Real food also has a couple advantages over powder. It can certainly cost less, given some protein powders can cost you a pretty penny.
Now, lets say youre finding it hard to get enough protein from food. Thats where protein powder can really come in handy. If youre not getting enough protein already, a protein supplement can be beneficial, Gonzalez says. Protein powders can be a great way to add more protein into the diet if you cant meet those needs through just food, Ansari agrees.
Healthactivity Keeps Your Brain Sharper Even If You Have Dementia
While eating an adequate amount of protein is not going to prevent age-associated loss of muscle altogether, not eating enough protein can be an exacerbating factor that causes older adults to lose muscle faster, said Wayne Campbell, a professor of nutrition science at Purdue University.
Recommended intake. So, how much protein should seniors eat? The most commonly cited standard is the Recommended Dietary Allowance : 0.8 grams of protein per kilogram of body weight per day.
For a 150-pound woman, that translates into eating 55 grams of protein a day for a 180-pound man, it calls for eating 65 grams.
To put that into perspective, a 6-ounce serving of Greek yogurt has 18 grams a half-cup of cottage cheese, 14 grams a 3-ounce serving of skinless chicken, 28 grams a half-cup of lentils, 9 grams and a cup of milk, 8 grams.
Older adults were rarely included in studies used to establish the RDAs, however, and experts caution that this standard might not adequately address health needs in the older population.
After reviewing additional evidence, an international group of physicians and nutrition experts in 2013 recommended that healthy older adults consume 1 to 1.2 grams of protein per kilogram of body weight daily a 25 to 50 percent increase over the RDA. Its recommendations were subsequently embraced by the European Society for Clinical Nutrition and Metabolism.
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Are Protein Shakes Good For You
Protein shakes are a quick and efficient way to get a large dose of protein before or after a workout. If youre a highly active individual, you need more protein than a sedentary person, and protein shakes are a good option at any time of the day.
Protein shakes can also be a good option for someone who is active and trying to lose weight, since some food sources of protein, like red meat, are high in calories and fat.
Protein shakes are regarded as safe for healthy individuals. Since protein takes longer to digest than carbohydrates, it makes you feel more satisfied for longer and can prevent overeating.
What Are The Benefits Of Protein Shakes
Our bodies need protein for many daily tasks boosting our immune system, sending messages throughout the body, growth and repair of cells and tissues.
However, the benefits of protein powder mostly focus on functional abilities, like adding lean mass, improving muscle recovery, and increasing satiety.
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What Are Protein Shakes
Protein shakes are a dietary supplement. The Food and Drug Administration defines a dietary supplement as products that contain a dietary ingredient, such as vitamins, minerals, herbs, and amino acids. Dietary supplements come in many forms. You probably think of capsules when you imagine them, but they can also be liquids or powders.
Protein supplements are most commonly taken as powders and shakes. They provide you with amino acids, which are the building blocks of protein. You can supplement your diet with protein shakes and powders that come from animal or plant sources.
Animal-based protein powders include:
- Hemp
- Rice
People choose this protein supplement for many reasons. Some drink protein shakes because they are a nutritious and convenient shelf-stable snack that can be kept nearly anywhere. Others may have difficulty getting the protein they need through food alone. It can be easier to drink calories than to eat them. The drinkability of shakes appeals to many people, from the elderly to high-performance athletes to people who just like the taste. Anyone who does not have easy access to high-quality protein sources might consider supplementing with protein shakes.
Benefits Of Drinking A Protein Shake Before Bed
A convenient breakfast drink can double as an excellent pre-sleep drink, too. Protein shakes are best known for building muscles, but they can have extra advantages when consumed at bedtime. Since
A convenient breakfast drink can double as an excellent pre-sleep drink, too. Protein shakes are best known for building muscles, but they can have extra advantages when consumed at bedtime.
Since early mornings are the best time for working out, drinking a post-workout protein shake during breakfast is common amongst many health-conscious Americans. Protein compensates for energy expenditure during exercise and helps build muscles. However, severalWiley studiesVerified SourceWileyMultinational publishing company specializing in academic and instructional materials.View sourceshow protein-ingestion at bedtime can improve your muscle strength, size, and fiber intake.
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How Much Protein Do I Need Every Day
This section is taken from our guide How Much Protein Do I Need to Eat Every Day?
need to be eating 500 grams of protein every day.
They like to tell you this so that you use their supplement faster and need to buy more.
Heres the real deal: claims for the amount of protein the human body needs vary wildly from source to source . You are a unique snowflake and your protein goals should be aligned with your goals.
You want specific numbers, right?
Dont worry, I got you.
Although the current international Recommended Dietary Allowance for protein is 0.4g per pound of bodyweight , this study shows that this number is too low and should be higher regardless of your body composition.
You just want me to tell you how much to eat, right? I figured.
Well, youre in luck, because we have a protein calculator you can play with!
How To Use Protein Powders
How can you best use protein powders to help you improve your performance if you calculate your protein intake and find that youre not getting enough for your athletic needs ?
To begin, disregard traditional knowledge, which states that protein powders should be consumed soon following a workout. Carbs are what your body needs before, during, and after an exercise. They are the gasoline that your body consumes and the fuel that your muscles run on, Lewin explains. Yes, protein is crucial for recovery after an exercise, but research shows that the body requires a 4-1 or 5-1 carbohydrate-to-protein ratio at that point. Because most protein powders include at least 20 grams of protein in each scoop, youd need roughly 80 grams of carbohydrates to balance out the nutrients!
Lewin suggests a fruit smoothie with yogurt or milk, or, more interestingly, chocolate milk, as a superior recovery drink after an exercise. One of the finest things for healing is a glass of chocolate milk, she explains.
So, if youve concluded that you need extra protein in your diet, when should you utilize protein powders? Lewin recommends using it as a snack or meal replacement throughout the day, but not just before or after a workout.
And, as Conn points out, protein powders arent essential if you have access to a regular, nutritious food.
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A Protein Shake A Day Isn’t A Must For Your Body
In a piece in LiveStrong, medically reviewed by Dr. Claudia Thompson, it’s reiterated that protein shakes are great for weight loss, muscle growth, and even just simple fitness goals, but drinking them every day might not be necessary. It’s all about your requirements, related to how much exercise you’re doing, and what you’re eating. You’ll likely get much of your protein from meat, dairy, fish and eggs. But it’s worth noting soy, beans, legumes, and whole-grains are also great sources of protein.
It’s recommended you get about 0.8 grams of protein per kilo of body weight daily, according to Harvard Health. If you feel as though you’re not getting enough, protein shakes can definitely help. However, according to a study published in the American Journal of Clinical Nutrition, most Americans are getting more than enough protein. Only bodybuilders, for example, might want the extra protein on a daily basis.
Protein Powder For Weight Loss
Protein is a key ingredient for weight loss, as your body uses more energy to break it down and absorb it compared to fat and carbs, especially when eating non-processed types of protein. Protein also fills you up and keeps you satisfied, curbing hunger and cravings.
Pro tip
Review the ingredient list and if its very long, or contains ingredients that you dont know how to pronounce, dont buy it.
Now, this doesnt mean you should run to the nearest store and grab the first protein powder you see because not all protein powders are created equal. Studies show that some proteins are highly insulinogenic . For example, the insulin response after consuming whey protein is higher than the insulin response after eating white bread. Protein powder quality can also vary based on the ingredients, processing and the amount of added sugar and artificial ingredients. When choosing a protein powder, aim for purity, minimal ingredients, and one that doesnt lead to any digestive upsets.
Here are some other protein powder guidelines:
-
Purchase a powder that is at least 70% protein
-
One serving, typically one scoop , should contain at least 0.6 ounces or 16 grams of protein.
Not a fan of processed powders? Low-fat, unsweetened Greek yogurt is the best substitute. So if your recipe calls for one tablespoon of protein powder, replace it with two tablespoons of low-fat Greek yogurt.
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