Types Of Protein Powders
There are 3 main types of protein powders: Whey, Casein, and Plant protein powders.
Whey is the liquid remaining after milk has been curdled and strained. It is very fast absorbing and is generally the type of protein that is recommended after exercise.
Casein protein is also a by-product of milk production and is a slower digesting protein. This protein is generally best to consume at night or as a snack.
Plant protein powders are generally a combination of protein derived from wheat, pea, hemp, or soy products. Plant proteins generally contain a combination of various protein sources to include ALL the essential amino acids needed to build new tissue.
Should You Take Protein Before Bed
The elderly, as well as people looking to build muscle, increase strength and improve exercise performance and recovery, can benefit from taking protein before bed .
In a review of studies, scientists concluded that taking protein before bed is an effective strategy to promote muscle building and help them adapt to exercise .
This is because protein consumed before bed is effectively digested and absorbed, increasing the availability of protein to muscles for recovery throughout the night.
Scientists from that study recommended consuming 40 grams of protein prior to bed to maximize muscle growth and adaptation through the night .
In another study in 16 healthy elderly men, half the participants consumed casein protein before bed, while the other half consumed a placebo. The study showed consuming casein protein before bed promoted muscle growth, even in less active elderly people .
If you want to take protein before bed, you may consider taking a form of casein protein. Casein is digested slowly, which means it can provide the body with a steady supply of protein through the night .
You can also get the benefits of casein protein from real foods instead of supplements. Dairy products like cottage cheese and Greek yogurt are high in casein.
Genius Ways To Use Protein Powder
I need how much protein?! How am I going to hit that number?
One of the most critical things you can do to optimize your health and wellness is consume adequate protein. A nutrition plan high in protein supplies your metabolism with important essential amino acids, stabilizes energy, and helps you feel more satisfied from meals and snacks.
Its easy, however, to fall short of your target protein intake without a purposeful plan. While the focus is always real food first, sometimes life happens and you may need to prioritize convenience or variety. Whether your goal is weight loss, vitality, or muscle building, this is where protein supplements come into play.
Utilizing a well-sourced protein powder free of artificial sweeteners and unnecessary ingredients can be a lifesaver. While protein shakes are the most common ways to use protein powder, there are a lot of other options for incorporating it into your routine.
If you need some inspiration to find other ways to put that tub of high-quality protein to good use beyond your trusty post-workout shake, try some of these protein recipes.
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Healthy Baking Substitution Tips
- Be mindful of coconut flour! It is 3x more absorbent than regular flour, and when combined with protein powder, it can dry out recipes.
- You can replace 2 T of sugar with ½ t vanilla extract.
- If choosing a liquid sweetener like honey or agave, the exchange is 2:1. So for every 1 cup of sugar, you will need ½ cup honey or agave.
- Honey is acidic. Add ½ t baking soda for every 1/2 cup honey to ensure you get a rise out of bread, muffin, and cupcake recipes.
So How Much Protein Do I Need
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It depends on your training goals. The US Food and Nutrition Board’s current guidelines for the average adult is 0.8g of protein per kg of bodyweight. If you’re looking to bulk up, you’ll need to increase this number, but that’s not as easy as simply stuffing your face.
You have to play it a bit smarter. Instead of reaching for calorie-dense foods, opt for high-protein foods. Not only will these cupboard staples build mass in your muscle groups currently, research suggests, 2.2g of protein per kg of bodyweight is your limit but also help stave off any hunger pangs that could derail even the most diligent of dieters.
For example, if you weigh 100kg, you’d need to be eating the equivalent of seven chicken breasts every day. Seven. A tad unrealistic. This type of extreme eating is reserved for competitive bodybuilders, so an achievable alternative for a first timer is 1.5g of protein per kg of bodyweight.
The amount you need to eat is a complex topic, and there is no one size fits all. It’s important to tailor your intake to your workouts. Here’s how to do it.
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Should I Drink My Protein Shake Before Or After My Workout
Conventional wisdom tells us that we need to be consuming our protein shake IMMEDIATELY after our workout for maximum gains.
It also tells us that we need to be consuming protein every few hours for maximum protein synthesis by our muscles too.
But what does the science actually say?
According to this abstract:
In general, protein supplementation pre-AND post-workout increases physical performance, training session recovery, lean body mass, muscle hypertrophy, and strength. Specific gains, differ however based on protein type and amounts.
And in this study:
These results refute the commonly held belief that the timing of protein intake in and around a training session is critical to muscular adaptations and indicate that consuming adequate protein in combination with resistance exercise is the key factor for maximizing muscle protein accretion.
WHAT THIS MEANS: The amount of protein you consume in a day is more important than the timing of your protein when it comes to muscle building. Consuming a protein shake before OR after a workout will result in increased physical performance and muscle hypertrophy provided youre training the right way!
If you need to train and then head to work and you cant eat your protein until later in the day, do what works best for you!
Some people might hate training on an empty stomach, so consuming the protein shake before the workout is beneficial.
Not sure if youre training right?
What Type Of Protein Powders Are Best For Baking
Depending on how much protein powder you use, the taste/texture of whatever you are making can change slightly. The brand you use can also impact the final result. The key is finding recipes that will pair well with the overall taste and texture of the protein powder you use. We compared the taste, flavor, and texture of your top protein powders to give you an idea of how to use each one.
Whey/Casein blends are our favorite due to being almost undetectable in foods. Still, we know this may not be an option for everyone due to allergies and preferences. With that said, there is no single best protein powder for baking its all about your personal preferences and taste.
Finding the best protein powder for baking can turn into an expensive problem. We suggest buying several sample packs if its your first time baking with protein powder. Most samples are single servings and will be enough for one recipe so you can taste test which powder works best for you before you commit to the full size.
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Protein Powder: Everything You Need To Know
If youre putting in the hours in your gyms weights room, lifting dumbbell after barbell after kettlebell, its only natural to expect bigger, stronger muscles. Unfortunately, if youre not also making the same effort in the kitchen to ensure youre eating the right food to support your workout regime, the effect of your exercise might be a little disappointing.
Eating more protein is generally something people have no trouble signing up for, because its found in many delicious foods. However, getting the amount you need to support a heavy training workload is not always that easy. If youre looking to hit the 1.4-2g of protein per kg of bodyweight per day thats recommended for those trying to build muscle, it will probably take more than a chicken breast for lunch and dinner and a handful of nuts for breakfast. A lot more, in fact, and that can be as expensive as it is annoying to keep track of.
Protein shakes can be a handy way to ensure you hit your daily targets. Theyre easy to make and quick to consume, and theyre certainly easier to get down after a savage training session than a plate of steak and eggs.
But with more protein shakes options now available than ever before, finding the right product for the right situation can be confusing. Here youll find out all you need to know about the options available, allowing you to make the right decision to get the results you want with minimum time, effort and expense.
Do I need a protein powder?
Can You Add Protein Powder To Bread Mix
Wouldnt it be great if you bake bread with whey protein as a substitute? You can increase the nutritional value of white flour by incorporating whey powder, which adds an extra nutritional dimension to it and contributes to its low protein content. When whey protein is added to your baked goods, they may take longer to bake.
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The Best Protein Shakes 5 Ways
These are the best Protein Shake recipes on the internet, and they are SO easy! Try strawberry cheesecake, chocolate, vanilla, tropical or peanut butter banana!
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My Favorite Hack For Making Whey Protein Shakes
If drinking a whey protein shake is a part of your daily routine, you have to check out SmoothieBox. SmoothieBox is a protein shake delivery service that uses only the best, organic produce with no added sugar or artificial ingredients.
Each box comes with between 20 to 25 pre-portioned smoothie pouches that contain a blend of flash-frozen fruits, vegetables, and seeds. You can add either vanilla or chocolate whey protein powder to your box. You can also choose to add grass-fed collagen, vanilla vegan, or chocolate vegan protein powder. SmoothieBoxs protein shakes are available in four tasty flavors Clementine, Berry, Green, and Cacao.
To make a protein shake, simply pour the contents of a smoothie pouch into your blender. Then add a scoop of protein powder, your liquid of choice, and blend. Depending on the amount of liquid you use, each smoothie pouch will yield one 16-20 ounce smoothie, or two 8-12 ounce smoothies.
The price varies between $5.56 to $7.44 per smoothie and shipping is always free. You can make a one-time order or sign-up for a monthly subscription. If you choose to have a subscription, it can be paused, delayed or cancelled at any time. In addition, SmoothieBox offers a 100% money-back guarantee if youre not satisfied. As an added bonus, my readers will get a discount on their order using the link and code below:
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Protein Powders Aren’t Really A Necessity
“In general, Americans are over-proteinized. They won’t lack protein in their diet,”Dr. Steven Gundry MD, medical director at The International Heart and Lung Institute Center for Restorative Medicine and author of the The Plant Paradox, tells Bustle. So it isn’t absolutely necessary to use. But if you are using protein powders to help you build muscle, adding “specific amino acids” that can help to increase muscle mass like flaxseed, hemp and spirolina, may be a good idea.
Purity And Quality: How To Know If A Protein Powder Is Clean And Safe
In laboratory tests, some protein powders have been shown to be contaminated with heavy metals. With this information in mind, its natural to wonder, are protein powders safe?
Depending on where you live, supplements may or may not be a regulated industry. So its important to understand the supplement regulations in your country or region.
For example, while regulations are much more stringent in Canada and Europe, in the U.S., the Food and Drug Administration doesnt test the effectiveness, safety, or purity of nutritional supplements.
This means its possible whats on the ingredient label doesnt match up with whats in the supplement.
Most supplement companies arent selling bogus supplements on purpose . The main concern is that supplements could be contaminated with other substances like heavy metals or harmful chemicals, and in many cases, no one would knownot even the companies producing them.
Its also important for competing athletes to know exactly whats in their supplements, including protein powder, on the off-chance it might contain a banned substance. No protein supplement is worth a disqualification after months of training.
Because of the varying levels of regulation, its a good idea to choose third-party tested supplements when possibleparticularly if you live somewhere with less pre-market testing.
USP is also a reputable third-party tester.
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Whole Foods Vs Protein Powder
You can meet your bodys daily protein requirements whether you drink shakes or eat only whole foods. However, they dont offer equal nutrition.
What you may find surprising is that shakes generally contain fewer nutrients than whole foods. For that reason, shakes may help you lose weight, but whole foods can offer a bigger nutritional punch.
Health & Wellnesshow Much Protein Should You Be Eating Dietitians Weigh In
The question remains do you need a powder, or can you get all the protein you need from your diet? Here are a few things to ask yourself: Do you usually eat a protein source at breakfast, lunch and dinner? Do you include protein at snacks? If you feel that youre falling short and youre struggling to feel satisfied at meals, or youre getting ravenous between meals, a protein powder might be helpful.
Keep in mind that your body can only use 30 grams of protein at a time. So, its smart to break up your total intake throughout the day, instead of loading up at dinner on an 8-ounce steak with 60 grams of protein. If youre getting enough protein at dinner, you may want to try adding a protein-rich smoothie pre- or post-workout. Or try one of the protein-packed recipe ideas below.
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The Best Ways To Mix Protein Powder
You got picky with your protein and found your favorite Orgain protein powder flavor, now what? Protein powder is pretty handy because it can be added to all sorts of tasty recipes. Getting enough protein is vital in helping your body produce healthy tissue, hair, skin, and nails, as well as repairing muscles, regulating blood sugar and cravings, and even promoting weight loss. Its also nice to have a few different ways to get your protein for the sake of variety. Mix things up with our tips for the simplest ways to incorporate protein into your life.
How To Add Protein Powder To Your Coffee
Adding protein to your coffee is a simple process as long as you keep a few pointers in mind.
Protein powders can clump, especially when added to hot beverages like coffee. To prevent this, try adding only a little protein powder at a time while stirring continuously.
You can also use a blender, but to prevent it from cracking, make sure to remove the plastic insert on the lid to allow steam to escape. An immersion blender also works, but its best to avoid blenders that dont allow steam to escape.
Alternatively, cool down your coffee with creamer, milk, or ice beforehand, or simply add protein powder to chilled coffee.
Protein powder is most easily added to cold coffee. If you wish to add it to hot coffee, use a blender or stir continuously to prevent clumps from forming.
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Chicken Parm Florentine Meatballs
The ingredient list is a tad long, but the flavor is high and the cooking is easy in this Italian-inspired recipe. Best of all, youll likely have many of the items in your pantry already.
Oats keep these meatballs moist while fresh spinach adds a dose of veggies. Serve them with your favorite pasta or in a meatball sub.