Everywhere you look packages on the store shelves are advertising "now with __grams of protein!" But, do you honestly understand why you need protein? How much you should get daily? That there are different types of proteins and what kind you should be consuming? So, tonight we are going to break it down and make it a little easier to desifer the world of protein power!
First off, what are the benefits of a protein rich diet? Or maybe the better question is why do we need protein? According to the For Dummies site, they break it down pretty well by saying, "Protein is an essential nutrient found in animal products, nuts, and beans. The name protein name comes from the Greek word protos, which means “first.” Your body uses proteins in your diet to build new cells, maintain tissues, and synthesize new proteins that make it possible for you to perform basic bodily functions."
I read an article on the United Healthcare site Do High Protein Diets Cause Weight Loss? By Kathleen Zelman, MPH, RD, LD "Adding extra protein to your meals may be the answer to successful weight lossLow carb diets have fallen off the radar screen but interest in pumping up dietary protein is robust. Awareness of protein as a weight loss aid is due to the emerging research on its hunger-satisfying properties. Emerging science has shown that protein may be able to satisfy hunger better than either fats or carbohydrates. Eating a diet rich in low fat or lean protein may be the answer to help you eat fewer calories and lose weight by keeping your hand out of the cookie jar.
Studies on protein
Scientists at Aberdeen's Rowett Research Institute have shown that a high protein, low carbohydrate diet is most effective at reducing hunger and promoting weight loss, at least in the short term."
However, like in all aspects of our lives, too much of a good thing can have ill side effects. Advantages & Disadvantages of Consuming a Lot of Protein By Maia Appleby, NASM-CPT, Demand Media puts it simply by saying "consuming too much protein can cause health problems, including high cholesterol, gout and kidney disease." That article also says, "Most of the disadvantages to consuming large amounts of protein are due to problems with meat consumption. Replacing these foods with plant-based proteins such as beans and legumes reduces your risk associated with the saturated fat and cholesterol content of animal-based protein. Because plant-based sources are not as rich in protein, you would have to eat large amounts of them to maintain a high-protein diet; this may prevent you from getting adequate amounts of vitamins and minerals found in other foods."
So, what are the different types of proteins? "There are different types of protein with different purposes. This article on bodybuilding.com will shed light on 7 types of protein, which are best and when you need it." And in the article WHAT TYPE OF PROTEIN IS BEST FOR YOU? 7 FORMS GET BROKEN DOWN! by Matt Weik, it explains them all...." Log onto Bodybuilding.com and do a search for Protein... What do you find? A list a mile long of different brands of protein. This article isn't focusing on the brand, more so on the type of protein. Yes, I said "type".Some of you might not know there are different types of protein with different purposes. Heck, there might be a few people out there who have never even looked at theingredients on a tub of protein.This article will shed some light on the subject and break down what type of protein you need and when. Timing and the right type of protein is the key when looking for the best results.
WHEY CONCENTRATE
Whey concentrate is one of the most basic forms of protein that is found in many protein tubs on the shelves of supplement stores. People who are looking for an inexpensive protein source will find tubs of strictly whey protein concentrate with a lower price tag.This is a great starting point for beginners and those looking to add protein to their diet without making your wallet lighter. Some people will find though that they have a hard time digesting the concentrates and will end up feeling a little gassy and bloated.Whey concentrate can be used both pre and post workout and can also be used as a snack in between meals. This is not a preferred source of protein to be used at night.
CASEIN PROTEIN
If you are looking for a protein that will slowly breakdown over the course of several hours that you can use as a meal, or better yet right before you go to bed then casein protein is definitely the way to go. Before bed if you take in casein protein you will stay anabolic throughout the night and will be able to utilize the protein in your body.Casein takes anywhere from 5-7 hours to fully breakdown which keeps your body absorbing and utilizing the nutrients even while you sleep. People also use casein during the day to help stay full and to keep a constant supply of protein in your body to supply the muscles with proper nutrition for hours after drinking the shake.
Another positive to this source of protein is its high glutamine content. Glutamine helps boost the immune system and speed up recovery. This is the preferred source of protein to use at night before bed.
WHEY ISOLATES
Isolates are one of the quickest absorbing proteins (but not the quickest-we will get to that soon enough). People will find this source of protein to be a bit on the expensive side (more-so than whey concentrates), but not near as expensive as the protein we will be touching on next.These proteins are perfect for those with low carb diets. Many of the protein tubs on the market these days that are strictly whey isolates have very low if any carbs/sugars. Isolates are great pre and post workout as they are absorbed quickly and can supply the muscle the nutrients needed to help recover and grow.
HYDROLYSATE PROTEIN
Hydrolysate protein is the most expensive source of protein you will find on the markets these days and is the highest quality of protein available. They provide highly absorbable peptides that can have a great anabolic effect (highest absorption rate of the proteins available).Hydrolysate protein is also much better on the digestive system compared to whey concentrates. This protein can be used both pre and post workout.
SOY PROTEIN
Soy protein (even though not a huge seller for bodybuilders) is a good source of protein for those looking for a vegetarian source of protein. This is a useful source of protein and comes with many benefits to its user. It is loaded with glutamine (to help with recovery),arginine (help dilate blood vessels to allow nutrition to get into the muscles quicker), andBCAA's (help with recovery).Soy supports a healthy cholesterol profile due to the isoflavones found in the product. It has also been found to boost thyroid hormone output. By doing so, it speeds up themetabolism which aids in fat loss. This type of protein can be used both pre and post workout or anytime throughout the day if needed to get in a meal/snack containing protein. This source is not preferred to use at night.
MILK PROTEIN ISOLATE
Milk protein isolates contain both casein and whey proteins. This source is full of amino acids (similar to soy protein). This type of protein is mostly used in a blended protein source where multiple types of protein are used. Milk protein isolates are not a preferred choice if looking for a protein but can be used anytime during the day, but is not a preferred source to use at night.
EGG ALBUMIN
Now we are going back old school-to a place where protein powder was nonexistent. Egg whites (whether separated from the yoke or found in a container) are an excellent source of egg albumin. The amino acid profile on these are great and has been used since back in the day to help build lean muscle mass.Egg albumin is not commonly bought in the powder form, but rather bought in a carton or container and cooked. Many blended protein sources as well as meal replacements will have egg albumin in them. This source of protein can be used anytime throughout the day, but is not a preferred source to use at night.
CONCLUSION
So as you can tell there are many different options of protein for you to choose from. My personal recommendation is start with something simple like a whey concentrate and see what results you get with that before you start buying something like the hydrolyzed protein where you will be spending considerably more money.Some people find concentrates give them great results and stick with that. Some people are lactose intolerant so they need something like a whey isolate.Whatever you choose, give it some time to give you results. Protein isn't a "feel" type of supplement-meaning unlike a stimulant, you aren't going to see and feel results immediately. Give it at least a month and then evaluate your results and go from there."
Now, I am not here to tell you what to take or how much you should be getting in daily. I know I have been told personally by my nutritionist and surgeon that I need a minimum of 60 grams of protein daily. And my list has been shortened greatly to include only "complete" proteins like those found in meat, dairy, eggs, soy protein isolate or whey protein isolate. Sure, I could count the grams of protein found in other foods that are not considered "complete" but they are missing essential amino acids and I need to make mine count! Inadequate amounts of protein can affect even non-surgical weightloss people,. It appears in signs like, hair loss, brittle nails and slow wound healing. Also, as you lose weight, if your protein levels are deficient you will lose muscle mass instead of fat! No thank you!
So, going back to what I learned in months of classes before surgey, you can increase your protein intake without choking down nasty protein shakes. Granted, I like mine but I get that not everyone likes them. So, give these a thought:
●Double Milk - 8oz of milk and add in 1/3 cup dry powdered milk
●Add whey protein isolate or soy protein isolate powder to recipes
●Eat an omelet, scrambled egg or low-calorie yogurt
●Cottage cheese for a snack
●Spread tuna or chicken salad made with a hardboiled egg and low calorie mayo on low fat crackers
●Try tofu for meatless Mondays
●Use soy crumbles as a ground beef alternative
●Mix low fat refried beans with low fat shredded cheese
I found an excellent site called the Greatist.com which says "There are plenty of reasons to eat more meat-free meals: They’re nearly always cheaper, lower in calories, and better for the environment. It’s easy to get enough protein without eating animals, but the doubters often have another concern: Are these meat-free protein sources complete? The term "complete protein" refers to amino acids, the building blocks of protein. There are 20 different amino acids that can form a protein, and nine that the body can’t produce on its own. These are calledessential amino acids—we need to eat them because we can’t make them ourselves. In order to be considered “complete,” a protein must contain all nine of these essential amino acids in roughly equal amounts.Yes, meat and eggs are complete proteins, and beans and nuts aren’t. But humans don’t need every essential amino acid in every bite of food in every meal they eat; we only need a sufficient amount of each amino acid every day. Most dieticians believe that plant-based diets contain such a wide variety of amino acid profiles that vegans are virtually guaranteed to get all of their amino acids with very little effort. Still, some people want complete proteins in all of their meals. No problem—meat’s not the only contender. Eggs and dairy also fit the bill, which is an easy get for the vegetarians, but there are plenty of other ways to get complete proteins on your next meatless Monday." Click on the link for some great recipes and food options you may not have even known existed!
Let me know what you think or if you have ANY questions, please hit me up! Goodnight!
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