Supplement with Protein Powders

Eating Properly with Protein Supplementation

Your body needs protein to grow. The challenge for your body has always been to provide it with optimal nutrition. Protein has the ability to keep you feeling full longer than fat and especially longer than carbohydrates. Protein is used as a bodybuilding supplement to build muscle and is the least likeliest to be converted to fat. Protein also helps promote fat loss because it has been shown to increase our metabolism more than and other macronutrient. Whether you are getting your proteins from food or supplementation, protein is more thermogenic than fats or carbohydrates. The body burns more calories when it is digesting protein than it does when breaking down carbs or fats. Protein can also be a potent appetite suppressant. A recent clinical study showed that subjects who ate a morning meal consisting of 50% protein ate 25% less throughout the remainder of the day.

Although it is recommended we eat five to six small meals a day with a proper ratio of protein, carbs and fat, in order to develop and maintain a healthy weight and a high level of energy, this is not always possible. With today’s fast-paced life-style, it is difficult enough to find time to cook one meal a day and impossible to find the time to cook six meals a day. There can be many circumstances when you are out of your home and not able to consume a healthy diet.

Suppose you are traveling by plane and have to rely on eating that one small meal they may or may not serve; or worse yet, eating in a fast food restaurant at one of the terminals and paying a whooping fee for a less than optimal meal which doesn’t include protein. This may not seem like a big deal, but to bodybuilders, athletes and/or healthy, weight conscious individuals, this can be a disaster.

However, fear not, there is an alternative: BYOF—Bring your own food. If you opt to bring your own food and want to do so without carrying a microwave, toaster, and cooler, you are going to have to improvise a little. Start by bringing the basics. You will need a protein powder, 18 ounce plastic cups, plastic spoons and forks, and a few napkins. Wheat crackers, rice cakes, whey bread, grain bars, are all good sources of carbs and easy to pack. That is everything you will need, and all you have to do is put them together every two hours or so, and you will never be under- nourished when traveling, and will be sure to consume the proper amount of protein for your specific needs.

What are Protein Powders

Protein Powders are formulated to be the perfect meal replacement in a quick and easy shake. It is easy to take to work, school or anywhere you need to satisfy your hunger in a healthy way. Protein powder takes the guesswork out of the way, and allows you to consume a high level of nutrients without a lot of fuss. Be sure to choose a protein powder that has the right amount of protein, carbs, fat, and is the correct protein type for your specific needs. If you are looking to lose fat, you will most likely want a low carb, low calorie protein powder. However, if you are trying to gain muscle, you would want a high protein, high calorie powder that is relatively low in sugar and fat. If you are simply trying to obtain a quick meal replacement, a protein powder with medium carbs and medium calories would most likely be the one for you. The three most popular types of powders are whey, egg and soy.

Brief Description of Whey, Egg and Soy Protein Powders
Whey protein is a high quality protein powder from cow’s milk. Milk has two proteins, casein (approximately 80%) and whey protein( Approximately 20%). Whey protein is more soluble than casein and has a higher quality rating. Ion-exchange or isolate whey are more costly but will mix in seconds with a spoon. Look for ion-exchange or isolate as the main whey ingredient, if you are looking for something that mixes quickly.
Soy isoflavones are found in soybean products such as tofu, miso, tempeh and soy milk. They contain powerful compounds called phytoestrogens, plant-based substances similar to the hormone estrogen. These phytoestrogens can bind to estrogen receptors in the cells and be beneficial when the hormone’s levels are too high or low. Some studies show that the soy isoflavones have anticoagulalnt benefits, and can lower LDL ( bad) cholesterol and increase HDL (good) cholesterol levels, and thus, protect against coronary heart disease.
Egg whites and egg protein has long been a key protein source for bodybuilders. Some get all their egg protein from egg whites and some use egg protein powders and some use both. Again, it is not always convenient to obtain necessary amounts of protein from egg whites, so much of it is consumed through supplementation. Like all the other powders, egg protein mixes completely and effortless. One scoop contains approximately 100 calories; fat from calories is 0; sodium 340; potassium 390 mg; total carbs 49; dietary fiber 1g; sugar 0; calcium 20mg; and protein22g.

The body needs anywhere from .5 grams to 2 grams of protein per pound of bodyweight, but try to stick closer to 1 gram per pound. So, if you weigh 175lbs, you will need l75 grams of protein everyday, whether you work out our not. This is another reason how we best benefit from protein supplements. Two scoops of protein powder will give you 30+ grams of protein, and it takes minutes to prepare. Scoop out the powder, put it in a cup, pour in liquid (anything from water, to milk, to fruit juice) and mix with a spoon for about 20 seconds and drink. Each scoop has about 17.5 grams of protein (with basically zero fat and zero carbs). Although these powders come in different flavors, such as vanilla, chocolate, strawberry, coffer, etc., you can add fruits to enhance the flavor and add additional vitamins at the same time.