Adding Protein Powders and Protein Supplements to Your Diet Plan

by Jim Duffy


Trying to keep a healthy diet plan in this hurried world is not always that easy. We may not take the time out for ourselves that we really need to. We don't take the time to consider our food choices. We don't take the time to eat correctly, or even to eat at all. We don't take the time to exercise or are just too exhausted to do it correctly. We work too much, eat too much and sleep too little. It is a sad fact that there are millions of people who are obese, many of whom are facing additional health problems that are directly related to their weight. It is also a fact that many of these people are also looking for a quick fix for a problem that took many years to develop. Changing one small part of your lifestyle at a time is the key to making lasting changes. Adding protein powders or protein supplements to your diet can be the first step.

After you add a protein supplement, you can start making new habits.

The Options for Protein Powders

There are four forms of protein powder: whey, soy, egg and rice. You can choose a single protein powder or a combination protein that contains two or more proteins. The protein that you choose will be based on your dietary needs and the potential for allergic reactions. You should also choose an option that will give you the right amount of protein without being too much. Remember that you should always follow nutritional guidelines to determine the right amount of protein for you.

Whey protein powder

Whey protein is the one that is most like skeletal muscle and is derived from milk, a byproduct of cheese making. It is suitable for the vegetarian diet, but not for vegans. Whey has high levels of the amino acids arginine and lysine, which stimulate the release of the growth hormone IGFI, an anabolic hormone. It also has glutamine, which helps to protect against both fatigue and overtraining. Whey protein also has the highest natural food source of branched chain amino acids (BCAA). The benefit of the BCAA is its ability to be metabolized directly into muscle tissues which are used for exercise.

Whey protein is also an excellent source of leucine, which is used for muscle growth, makes more lean tissue and decreases body fat. It also has glutathione, an antioxidant which is needed for a healthy immune system. Dr. Thomas Badger from the Arkansas Children's Nutrition Center performed a study which revealed that rats that were fed whey had fewer tumors than those that were fed casein and the tumors took longer to grow.

Too much whey protein can cause liver damage, so use caution and always monitor the amounts that you consume.

Soy protein powder

Soy protein is derived from soy flour and can be either a concentrate or an isolate. Soy is a highly digestible protein and has been shown to improve the nutritional value of foods. Two daily servings of soy protein may lower blood pressure by nine points as well as lower the blood sugar levels. (Source: Natural News 2006) Soy protein is suitable for those who are following a vegetarian or vegan diet. Some research suggests that too much soy might be a problem for those who are at risk for breast cancer, so consider the risks and discuss the benefits with your doctor.

Egg Protein

Egg protein powder is derived from egg white, which is low in fat but high in protein. Eggs are considered to be the perfect protein and all others are evaluated against it. Egg protein is the highest in the amino acids alanine, argine, glycine and methine. (Source: Segounis)

Rice Protein

Rice protein is created from the protein of brown rice. It is a complete protein source, meaning that it has all eight essential amino acids. Rice protein is considered to be hypoallergenic and may be a good choice for those who have food allergies. This is also a good choice for vegans and vegetarians.

Protein Supplements and Options

Along with protein supplement powders, there are a number of other options to choose from. Protein supplements like liquid protein shots, shakes, bars, puddings, protein-enhanced waters and other beverages are all options. Whichever you choose, make sure that you are finding an option with good quality proteins and other ingredients but without the ingredients that you do not need, like added fats or sugars.

Liquid Protein Supplement Shots

Small, portable and easy to use, the liquid protein supplement shot is the perfect choice for those who live their life on the run. Profect, the liquid protein shot from Protica, is an option because it is small (2.9 fluid ounces), low in calories (100 calories) and has zero fat and zero carbohydrates. It has all of a day's worth of vitamin C as well as 10% of the daily supply of the vitamin Bs. Profect comes in flavors like Blue Raspberry, Grapefruit-Mango, Fresh Citrus Berry and Cool Melon Splash.

Protein Shakes

Protein shakes are good for meal replacements but should only be used as part of a healthy diet plan. Most protein shakes come in flavors like chocolate, vanilla and strawberry. Make sure that you are reading the ingredients carefully so that you do not buy a shake that is full of added sugars or high in calories.

Protein bars

Protein bars can be a great snack option or can also serve as a light meal. The problem with protein bars can be the added fats or sugars and high calorie count. Some of the brands of these bars can be less nutritious than a typical vending machine candy bar.

Protein pudding shots

A very interesting and unique diet plan suggests that you eat a protein pudding shot before a meal so that you are not as hungry and are able to eat far less without feeling deprived. There are several brands on the market, so experiment to find one that you enjoy by taste and texture. Like protein bars, make sure that your choice has a low calorie count and does not come loaded with fat and sugar.

Protein-enhanced waters

There are several different foods and beverages that are enhanced with protein. Protein waters report that they work by keeping the appetite low so that you can eat far less than you normally would.

Other protein beverages

In addition to the shakes, shots and waters mentioned above, there is one more protein drink that you should consider. Milk has 9 grams of protein and over thirty percent of the daily calcium needs. Chocolate milk is considered to be one of the best after-workout drinks because of its carbohydrate and protein blend.

Protein Cautions

Despite the huge number of people who were fans of the high protein diet, there are cautions that you should keep in mind. The American Heart Association strongly urges people to keep their daily protein intake at or below 35% of their total daily calories. Too much protein can cause kidney stones, gall stones and some types of liver damage and increases the risk of osteoporosis, especially for those at risk for the disease. It may also interfere with certain medications that are taken for certain types of diseases.




About the Author:

Protica Research (Protica, Inc.) specializes in the development of Capsulized Foods. Protica manufactures Profect, IsoMetric, Pediagro, Fruitasia and over 100 other brands, including Medicare-approved, whey protein bullets for immunodeficiency patients. You can learn more at Protica Research - Copyright

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