Protein Shakes Powders And Supplements
Protein shakes, powders and supplements are unnecessary for most Australians health needs. According to the most recent national nutrition survey, 99% of Australians get enough protein through the food they eat.
Any protein you eat on top of what your body needs will either be excreted from your body as waste, or stored as weight gain.
The best way for you to get the protein you need is to eat a wide variety of protein-rich foods as outlined in the Australian Dietary Guidelines, as part of a balanced diet. But if you are still interested in using protein shakes, powders and supplements, talk to your doctor.
Symptoms Of Protein Deficiency And Health Risks Of Not Getting Enough
Protein deficiency occurs when you dont eat enough protein. The most severe cases result in a form of malnutrition called kwashiorkor. Usually, this affects people in very poor countries that dont have enough food to sufficiently feed the people. It rarely occurs in the United States, and when it does, its usually linked to some kind of abuse.
Symptoms of protein deficiency include:
- Delayed growth
How To Use Whey Protein
The best time to consume whey protein is before and after training. This way, your body will use the extra protein to build and repair muscle fibers. For optimal results, add dextrose, raw honey, fruits or other carb sources to your post-workout shake. After exercise, you need both protein and carbs to recover and function at your peak.
Nowadays, whey protein powders are available in a wide range of flavors. Add a scoop or two to homemade cookies, high-protein pancakes, low-carb muffins and other goodies. Consider replacing your go-to snacks with protein shakes.
Remember, healthy eating is anything but boring. You can build lean mass, lose fat and recover faster from training simply by increasing your protein intake.
Also Check: Fat Protein Efficient Diet Meal Plan
Protein Maintaining Muscle Mass As You Age
From around 50 years of age, humans begin to gradually lose skeletal muscle. This is known as sarcopenia and is common in older people. Loss of muscle mass is worsened by chronic illness, poor diet and inactivity.
Meeting the daily recommended protein intake may help you maintain muscle mass and strength. This is important for maintaining your ability to walk and reducing your risk of injury from falls.
To maintain muscle mass, its important for older people to eat protein effectively. This means consuming high-quality protein foods, such as lean meats.
Protein Helps You Feel Full Longer
One of the biggest things that impedes weight loss is hunger.
People are far less likely to stick with a nutrition or diet plan if they experience high levels of hunger.
Protein is the most satiating of all the macronutrients .
Several different lines of research have all pointed to the same thing: higher protein intakes tend to provide more satiety and less hunger.
For example, in one study, high protein snacks allowed people to go longer between eating and also caused them to eat less at subsequent meals .
Another study showed that including protein into a glass of water decreased hunger compared to water alone .
Depending on the source of protein, there does appear to be minor differences in the exact amount of satiety that protein provides, however these differences are minor and dont really make a meaningful impact for most people .
Currently, there is no consensus on the optimal level of daily protein intake in ones diet with regard to stay full. However, roughly 1.8 – 2.9 grams of protein per kilogram daily appears to provide substantial benefit on satiety .
Read Also: Bulk Supplements Protein
How You Should Space Out Your Protein Intake
When you eat your protein is just as important as how much you eat. Its not about simply loading up after exercising or at one meal and skimping on it for the rest of the day. Like we mentioned, the body doesnt have a protein holding tank like it does for carbs, where it can siphon away extras for quick access when we need it.
Thats why the best way to get your protein is split up throughout the day. Eating a good amount of protein at different points in the day helps your body direct protein where its needed, when its needednot to mention, keeps you feeling satisfied and energized. So take a look at your daily amount , and see how you can break that up in your various meals throughout the day.
Spacing out protein intake is also super important for active individuals. Thats because muscle repair and growth are greater when you consume adequate protein at breakfast, lunch, and dinner, Dr. Linsenmeyer explains. Yes, protein is vital after a workout, Yasi Ansari, M.S., R.D., C.S.S.D., national media spokesperson for the Academy of Nutrition and Dietetics and assistant director of Performance Nutrition for UC Berkeley Athletics, has previously told SELF. But it is important for people to know that more is not necessarily better.
Getting Too Little Protein
Protein deficiency means not getting enough protein in your diet. Protein deficiency is rare in Australia, as the Australian diet generally includes far more protein than we actually need. However, protein deficiency may occur in people with special requirements, such as older people and people following strict vegetarian or vegan diets.
Symptoms of protein deficiency include:
- wasting and shrinkage of muscle tissue
- slow growth .
Read Also: Isagenix Protein Powder Ingredients
What Is Protein & Why Do You Need It
What you need to know about this essential macronutrient and how it works.
First described by the Dutch chemist Gerardus Johannes Mulder, protein got its name from Swedish chemist Jöns Jacob Berzelius in 1838. The name “protein” is derived from the Greek word for “primary,” meaning “in the lead”or “standing in front.” Early scientists believed that protein was an essential nutrient for maintaining the body’s overall structure, and its importance has been studied for centuries.
Protein Before And After Workouts
In addition to eating complex carbohydrates right before a workout, its also beneficial to eat protein immediately before and after exercise to give your body an ample supply of amino acids to absorb during and after exertion.
These tips can help you maximize the protein you put into your body, resulting in a more muscular physique and overall better health. As always, be sure to contact your healthcare provider with any questions.
Side Effects And Health Risks Of Getting Too Much Protein
Even though protein is generally healthy, its possible to overdo it. Many people pay attention to the benefits of protein and figure theres no harm in stocking up. The problem is that the body doesnt know what to do with the excess amounts of protein, and it could end up harming the bones, kidneys, and liver, according to a review published in July 2013 in the journal ISRN Nutrition.
Experts say a high-protein meal with about 40 g of protein doesnt benefit the body any more than one with 15 to 25 g of protein would, so theres no upside to going overboard.
There are, on the other hand, a few potential downsides. Too much protein can lead to:
- Too much calcium in the blood stream
- Liver complications
How To Spot The Signs Of 7 Common Nutrient Deficiencies
Word to the wise: Study the nutrition label before digging into protein shakes and other supplements. Just because a product is high in protein doesnt necessarily make it healthy all around. Look for protein supplements that are no more than 200 calories, have fewer than 2 g of saturated fat, and no more than 5 g of sugar.
Also, because supplements arent regulated by the Food and Drug Administration , theres no oversight checking to make sure the products live up to the claims on their packaging, so take these with a grain of salt and be sure to talk to your healthcare team before adding them to your diet.
Experts say its a good idea to lean on whole foods rather than processed foods to source your protein, as whole foods offer nutritional benefits that the man-made options dont provide.
Don’t Miss: Special K Protein Bars Healthy
How Much Protein Do You Really Need
When looking at specific recommendations for how much protein you need to build muscle, you can usually estimate that around one gram per pound of bodyweight is going to be a good starting place.
You may go a little higher up to 1.2 grams per pound, but you really dont need more protein than this, especially if you are taking in enough calories. In fact, many on muscle building diet plans with ample amounts of carbohydrates and dietary fats can easily consume around 0.8 grams of protein per pound of body weight and still see excellent progression.
Foods That Offer Good Sources Of Protein
You can easily up your intake of protein by changing whats on your plate. The percentages listed here are based on the daily value of 50 g of protein per day :
- 1 cup nonfat Greek yogurt
- 3 oz tilapia
- ½ cup chickpeas
- 1 egg
- ¼ cup almonds
- ½ cup unflavored oatmeal
- ½ cup quinoa
When youre choosing your protein source, be sure to pay attention to the foods fat content. Skinless poultry and fish, for instance, are better choices than red meat because they dont have high levels of saturated fat, which can be dangerous in excess because it can increase the LDL, or “bad” cholesterol in your blood.
Also Check: Protein Powder Cholesterol
Increases Muscle Mass And Strength
Protein is the building block of your muscles.
Therefore, eating adequate amounts of protein helps you maintain your muscle mass and promotes muscle growth when you do strength training.
Numerous studies show that eating plenty of protein can help increase muscle mass and strength .
If youre physically active, lifting weights, or trying to gain muscle, you need to make sure youre getting enough protein.
is made primarily of protein. High protein intake can help you gain muscle mass and strength while reducing muscle loss during weight loss.
Protein Assists In Healthy Aging
Aging is inevitable, but aging gracefully can be tricky. Fortunately, protein can help with healthy aging. Much like it helps dieters hold onto their muscle mass, consuming protein wards of age-related muscle loss. A protein-rich diet can also help people maintain their bone mass as they age, reducing their risk of dangers like osteoporosis and fractures.
So what does protein do for your body? Clearly this macronutrient supports human health in many significant ways. Despite its importance, the body doesnt store protein. For optimal health, you need to continually provide the body with plenty of quality protein. Thats why many people opt to incorporate protein supplements into their daily routine. Theyre a convenient way to ensure that youre providing your body with the protein that it needs to function well.
Are you ready to add more protein to your diet? Chicken is an excellent source of protein, and todays innovative chicken protein powders make enjoying its benefits easy. Whether you prefer a tasty protein shake, a crunchy snack, or a low-calorie broth, products built around chicken protein are a smart choice. Stop by BarnDad Nutrition today to learn more about our high-quality, protein-packed products.
Also Check: Vega One Compared To Shakeology
How Do You Get More Protein In Your Diet
Of course, people consume foodnot protein per se. So how can you get more protein into the diet? Heres one example:
- Breakfast: 3 scrambled eggs with a mixture of vegetables: 22 grams protein
- Lunch: Lentil soup with whole-grain bread : 26 grams protein
- Dinner: 4 ounces of salmon with brown rice and vegetables: 31 grams protein
- Nighttime snack: 1 cup yogurt with 2 scoops of protein powder topped with berries: 34 grams protein
- Total: 113 grams protein and 1,654 calories
Even though protein is found in many whole foods, one of the easiest ways to get a protein boost is to use a protein supplement. Our top recommended high-quality, high-protein supplement protein is BioTrust Low Carb. BioTrust Low Carb contains 24 grams of pasture-raised, grass-fed protein per serving. Not only that, but its soy-free, gluten-free, non-GMO, and made with natural ingredients. Plus, it tastes delicious!
Whether you choose to get your protein from lean meats, eggs, plant-based sources, or a protein supplement, the key is to ensure youre providing your body with the protein building blocks it needs for optimal functioning.
The Roles Of Protein In The Body: Building Cells Fighting Disease
Proteins are large, complex molecules constructed from a set of 20 amino acids, of which eight must be obtained through diet and are not produced naturally by the body. Each proteins specific function is determined by its amino acid arrangement, and these arrangements can vary considerably.
While most people understand that protein plays a role in the growth and repair of cells, in reality it performs far more functions. This article contains a distillation of proteins main roles in the body.
Recommended Reading: Shakeology Alternatives 2018
What Happens If You Eat Too Much Protein
There is insufficient evidence to establish a threshold for protein intake and EFSA have stated that a protein intake of twice the DRV is still considered safe under normal conditions.1For individuals with kidney disease excessive protein can be an issue and these individuals should consult a registered dietitian or general practitioner before increasing protein levels.
Does Protein Give You Energy
You can get energy from protein, but it’s not your best choice. Protein has other jobs to fill that take priority over using it as an energy source, such as building muscles and producing the protein-based substances that make muscles contract. It also takes your body longer to turn protein into energy compared to the quick boost you can get from carbohydrates.
Video of the Day
Recommended Reading: Premier Protein Artificial Sweetener
Protein Foods And The Planet
To give you an idea, this scorecard from the World Resources Institute illustrates the differing GHG emissions per gram of protein from both animal and plant-based protein foods. Making just one pound of lamb generates five times more GHGs than making a pound of chicken and around 30 times more than making a pound of lentils. In the U.S. alone, beef accounts for 36% of all food-related GHG emissions. Beyond emissions, its also important to note that food production places an enormous demand upon our natural resources, as agriculture is a major contributor to deforestation, species extinction, and freshwater depletion and contamination.
Protein Revs Your Metabolism
Generally, people think about eating as a way to take in calories and exercising as a way to burn them, but there is a bit of an overlap. The digestion of food and the usage of the nutrients within it both require energy, which means that your body burns some calories as it processes the food that youve eaten. However, certain types of food demand more energy than others, so processing them burns more calories and gives your bodys metabolism a temporary boost. Protein is one of these foods. Therefore, simply eating protein revs your metabolism and prompts your body to burn additional calories.
Read Also: Cholesterol In Protein Powder
From Protein To Amino Acids
When the proteins you eat are digested, they’re broken down into individual amino acids so that cells in your body have access to whichever ones they need for the job at hand. About 75 percent of amino acids are used to synthesize new proteins. These proteins help build and repair tissues, including muscles, bones and skin. They’re also used to produce enzymes that digest food and activate your metabolism. Amino acids that aren’t reassembled into proteins help make neurotransmitters and hormones.
What Is Protein And Why Is It Important
Protein is one of the three major nutrients, along with carbohydrates and fat, in our diets. Proteins are made up of amino acids. Think of them as building blocks that can be broken down and re-assembled in different ways.
Protein and amino acids are the main components of our muscles, bones, skin, tissues, and organs. When we eat protein, our body breaks it down into individual amino acids during digestion and then uses these amino acids to create new proteins where needed.
If we dont eat enough protein, our body will start to plunder it from within beginning with the breakdown of muscle.
Read Also: Protein Powder Like Shakeology
Red And Processed Meat And Cancer Risk
Protein is essential for good health, but some high protein foods may be better for our health than others. In particular, consuming high amounts of red and processed meat has been associated with an increased risk of certain cancers.8Red meat is a good source of protein as well as many other essential nutrients such as iron, vitamin B12, and zinc, and does not necessarily need to be avoided altogether to reduce risk. The World Cancer Research Fund recommends we try to consume no more than three portions of red meat per week and very little, if any, processed meat.8
Proteinmakes You Feel Satisfied
One of protein’s greatest values in promoting weight loss is its ability to make you feel satiated or satisfied and full. Protein takes longer for your body to digest, as compared to fat and carbohydrates, so it delays hunger. Plus, protein stimulates the release of hormones that make you feel satiated.
As a result, it’s easier to stick to a low-calorie diet plan so you create a calorie deficit and burn more stored fat for energy.
Read more: Top 10 Sources of Protein