What Are Proteins Made Of
Proteins are made up of many different amino acids linked together. There are twenty different of these amino acid building blocks commonly found in plants and animals. A typical protein is made up of 300 or more amino acids and the specific number and sequence of amino acids are unique to each protein. Rather like the alphabet, the amino acid ‘letters’ can be arranged in millions of different ways to create ‘words’ and an entire protein ‘language’. Depending on the number and sequence of amino acids, the resulting protein will fold into a specific shape. This shape is very important as it will determine the proteins function . Every species, including humans, has its own characteristic proteins.
Amino acids are classified as either essential or non-essential. As the name suggests, essential amino acids cannot be produced by the body and therefore must come from our diet. Whereas, non-essential amino acids can be produced by the body and therefore do not need to come from the diet.
Table 1. Essential vs non-essential amino acids.
Essential amino acids
*these are conditionally essential amino acids, which means they are only essential under certain conditions .1
Other Benefits From Protein
Protein plays other roles in your body, too. Every cell in your body contains protein and needs to produce new protein on a daily basis to stay healthy and functional which means every tissue could potentially benefit from protein shakes. But getting enough protein is especially important for your immune system, as well as for healthy skin and hair. If you’re not able to get enough protein from your diet, drinking a shake to meet your protein needs can compensate and nourish those tissues. But if you’re already eating enough protein, it may not offer any benefit.
Make Your Own Protein Drink
If you want a protein drink, opt for homemadeyou control what you put into it. Try blending up this Chocolate-Strawberry Smoothie. The recipe makes 4 servings you can make a batch and keep it in the fridge for up to three days. And check out our other smoothie recipes.
Blend 2 frozen bananas 1 cup frozen strawberries 12 oz. soft tofu, drained 2 cups soy or cows milk ¼ cup tahini and 2 tablespoons cocoa powder on high until smooth. Add ice to thin as necessary.
Per serving: 250 calories, 13 g fat, 2 g saturated fat, 24 g carbs, 5 g fiber, 10 g total sugars, 0 g added sugars, 13 g protein, 75 mg sodium
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What You Should Do
McManus says that in certain cases, chemical-free protein powders may be helpfulbut only with medical supervision. Such cases could include
- difficulty eating or an impaired appetite
- a surgical incision or a pressure wound that is not healing well
- a serious condition requiring additional calories and protein in order for you to get better .
Otherwise, get protein from whole foods: nuts, seeds, low-fat dairy products , legumes , fish, poultry, eggs, and lean meat. “You’ll find,” McManus says, “that there are many ways to get protein without turning to a powder.”
Do Smoothies For Weight Loss Actually Work
When you replace your standard breakfast with a weight loss smoothie, you can lose weight.
On the Zero Belly Smoothies diet, a 39-year-old emergency-response adviser from Katy, Texas, Fred drank Zero Belly Smoothies as part of his weight-loss program. “I noticed results in the first week,” he says. “It really was amazing.” Fred lost 21 pounds and 5 inches off his waist over the next six weeks.
Ohio’s Martha Chesler, 52, who lost 21 pounds and 7 inches off her waist in less than 40 days, had the same experience. “I saw results immediately,” she says.
In fact, in our original Zero Belly Test Panel of more than 500 men and women, many lost up to 16 pounds in the first 14 days. Now you can achieve results like these even more quickly with this carefully created, highly effective collection of Zero Belly Smoothies.
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Felicia S Reignited Her Health Goals & Dropped 6 Sizes
As far as clothes go, Ive nearly cut my waistline in half! Going from a size 14, all the way down to a size 8 The other day I turned 30 and I can confidently say, this is the best Ive ever felt 310 will always be my success story!
Anyone who is wanting to lose weight and surround themselves with the support and encouragement from others who are also on the same journey for weight loss, in addition to receiving help and guidance from professional health coaches along the way!
Yes, it absolutely can. We have hundreds of thousands others who have subscribed to our 310 Nutrition lifestyle and reached their goals and beyond. Our Challenge provides you with the knowledge, support and tools you need but it also takes your commitment to finally shed unwanted weight so you can look and feel amazing!
We always offer a money back guarantee if you are not totally satisfied. Were confident with the wide variety of flavors we offer, youll find a flavor that youll fall in love with.
You get to choose one flavor and then all the shakes in your bundle will be that same flavor you chose!
Better Cheaper Ways To Bulk Up
Meeting your daily protein requirements through a balanced diet rather than supplements is best for both your health and your wallet.
You can roughly calculate how many grams of protein you need daily by multiplying your body weight by 0.4. For athletes, a general rule of thumb is about 1 gram of protein per pound of body weight per day.
A sandwich with 3 ounces of chicken and an 8-ounce glass of whole milk provides about 40 grams of protein, which is more than half the 72 grams required by the average 180-pound person and most of the 48 grams required by someone weighing 120 pounds. According to federal health survey data, Americans get an average of 82 grams of protein per day from their diet.
You can find the protein content for a wide range of foods. Because foods can also be a source of exposure to cadmium or other heavy metals, you can find out the levels in many different types by viewing the Food and Drug Administration’s list.
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What Are The Problems Related To Drinking Too Much Protein Shake
Protein shake is not a substitute for regular food
Unfortunately, many people are mistaken when they expect a miracle from protein shakes. They think their muscles will automatically grow and they wont need to do anything else. Some others are lazy to eat solid food so they keep drinking shakes and realise at the end of the day that it was their 5th. What problems could arise from drinking too much protein shake?
Protein shake is not a substitute for regular food
Just like the name suggests, protein shakes are dietary supplements. They are not meant to replace regular and normal meals, but to supplement them if your diet doesnt include the protein quantity that your body requires. You might work out on a daily basis and you need a high protein intake for muscle regeneration, or you are on a diet, but you would like to retain your muscles. Or maybe your day is so full that you dont have time for a proper meal, so you drink a shake now and eat a normal meal later. These are all acceptable answers, but it is not OK if you get your necessary protein intake only from protein shakes.
What is much in this situation?
You should cover no more than a third of your protein intake with shakes! If you need 120g of protein, then you may drink two shakes each with 20g protein content per day. Every now and then it may be a little bit more if there is no other solution, but definitely not on a regular basis!
Why is it not good to consume protein shakes excessively?
What Are The Cons Of Taking Protein Powder
When it comes to protein powders, you might not know exactly whats inside the tub. As a supplement, the Food and Drug Administration leaves it up to manufacturers to evaluate the safety and labeling of products. So, there’s no way to know if a protein powder contains what manufacturers claim.
Most protein powders have healthy ingredients, are free of contaminants, and act as nutritional supplements to your diet. However, before you start drinking shakes, consider getting extra protein through a whole food snack or batch cooking meals rather than using shakes as a meal replacement. If you turn to shakes, read nutrition labels carefully and avoid those high in sugar, cholesterol, or saturated fat.
Alice Godfrey said, I use pure protein powder, for example, those made from pure hemp or pea protein, because you can get protein powders with added ingredients like thickeners, sugars, and sweeteners which are less desirable.
Some manufacturers add sugars to protein powder to make them more palatable, so look at the label to check the sugar content before adding to your cart. Otherwise, your shake could be adding more than just protein to your day.
Protein powder should be used as a nutritional supplement, not a total meal replacement. If you overuse protein while cutting out other food groups, you may miss out on the nutritional benefits of a healthy, balanced diet.
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Protein Shake Mistake #: Youre Making A Meal Of It
There are too many guys who think all protein is created equal and are swapping for shakes. Dont be one of them. It might be quick to take, but a high calorie smoothie is unlikely to fill you up and wont give you as many nutrients as a proper meal, says Baptie. Plus, a full course means your body has to work harder to break down the food so you use up more calories in the digestion process.
If your busy work day makes it too tempting to trade in a meal for a whey shake, then prep your lunchtime the night before. Focus on things like fish, chicken, turkey, beef for the best protein. Theyve got far more nutrients to keep you full, says Baptie. Thats right, investing in some foil, Tupperware and a Mexican tuna salad could be a key step to a chiselled core.
What Is A Good Substitute For Protein Powder
You can have protein-enriched meals instead of protein powders. Protein-rich sprouts You can sprout various beans like green gram, Bengal gram, kidney beans, etc., to make it loaded with proteins and use them in salads or stir-fries.Lentil-based dishes Lentil soups and curries are an easy way to include protein-rich ingredients in your diet.Foods enriched with nuts Mixtures made from nuts or sweet shakes made from nuts are easy to include protein in your diet.Meat Lastly but not least, all kinds of meat are a good source of protein.
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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.
What Are The Risks
There are numerous risks to consider when using a protein powder. Among them:
- A protein powder is a dietary supplement. The FDA leaves it up to manufacturers to evaluate the safety and labeling of products. So, there’s no way to know if a protein powder contains what manufacturers claim.
- We don’t know the long-term effects. “There are limited data on the possible side effects of high protein intake from supplements,” McManus says.
- It may cause digestive distress. “People with dairy allergies or trouble digesting lactose can experience gastrointestinal discomfort if they use a milk-based protein powder,” McManus points out.
- It may be high in added sugars and calories. Some protein powders have little added sugar, and others have a lot . Some protein powders wind up turning a glass of milk into a drink with more than 1,200 calories. The risk: weight gain and an unhealthy spike in blood sugar. The American Heart Association recommends a limit of 24 grams of added sugar per day for women and 36 grams for men.
Which Type Of Protein Is Best
Different types of protein may affect your body in distinct ways.
For instance, whey is absorbed quicker than casein. This makes it optimal for promoting muscle protein synthesis after exercise and could possibly help you feel less hungry in the short term .
While some small studies have shown whey protein to be more effective than soy and other plant-based proteins when it comes to weight loss, there are other small studies that show no real difference.
This seems to support the idea that individuals and their individual lifestyle factors are more important than the type of protein when it comes to weight loss or other desired outcomes (
As long as you are consuming a variety of protein sources throughout the day, these deficiencies likely wont cause a problem. But its always a good idea to talk with your doctor or consult with a registered dietitian before incorporating any new supplements into your diet.
The exact type of protein powder you use for protein shakes shouldnt make a major difference in fat loss, which means its more important to consider your individual health factors and dietary preferences.
Protein Shake Mistake #: Youve Gone Two Scoops Too Far
You really can have too much of a good thing. If youre filling your shopping basket to the brim with chicken and powder tubs then weve got some bad news: youre just going to the additional calories could just be increasing your waist line. In fact, trying to copy the diet of professional athletes will only set you up for a career in one sport: sumo wrestling.
Calculators at the ready: you need 1.5 to 2 grams of protein per kilo of bodyweight per day if you want to bulk up. This means if youre the UK average of 83kg, you need at least 133 grams of protein each day. Dont be put off if this sounds like a lot, as one chicken breast contains around 30g of protein. “This means you can easily consume enough without resorting to supps, says PT Peter Parasiliti. If youve already chowed down a protein-packed chicken salad for lunch and a bulk-up burger for dinner, chances are you’ve already met you protein requirements.
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What Are Protein Powders
Protein powders come in various forms. The three common ones are whey, soy, and casein protein. âWhey is the most commonly used, because itâs a water-soluble milk protein,â says Peter Horvath, PhD, associate professor in the department of exercise and nutrition sciences at the State University of New York at Buffalo. âItâs also a complete protein, so itâs got all those advantages.â People who are vegan may prefer soy protein, although Horvath notes that its taste is sometimes considered to be more unpleasant, and it doesnât dissolve as well in water.
Protein powders also come with widely varying price tags. âFor the casual athlete who doesnât have a specific need at a certain time of their training, the cost is not that important,â says Horvath. âSo if youâre going to use them, you can get pretty much the same benefit out of the less expensive, more commercially available proteins.
In very specific circumstances, protein powders can be useful. âTheyâre an easy and convenient source of complete, high-quality protein,â says Carole Conn, PhD, associate professor of nutrition at the University of New Mexico. But remember: Most people, even athletes, can also get everything they offer by eating sources of lean protein like meat, fish, chicken, and dairy products.
âAll of those are valid reasons for trying to get more protein into your diet, and protein powders are one way to do that,â says Lewin.
You Might Lose Weight
“You can help boost your weight loss efforts,” notes Trista Best, RD, a registered dietitian at Balance One Supplements. “For those with a significant amount of weight to lose, protein powder can help to replace protein foods that are typically high in saturated fat and calories, like hamburgers and fried animal proteins.”
To help slow digestion and keep you feeling fuller for longerboth important for weight lossPlauce says whey protein supplements, especially those that contain casein protein, shine.
“Casein and whey are both rich sources of peptides that significantly decrease blood pressure, contribute to satiety, and help regulate food intake. The casein and whey combo does a body good by helping to achieve and maintain a healthy body weight, improve body composition, and can play a role in the treatment of obesity,” says Plauce.
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