High protein diet tips provide information about the importance of this nutrient. Protein is an essential material for the body. Protein powder upside downside tips and guidance will show why you must choose from the various brands wisely. Protein powders are different by structure, nature of the material, quality, and added components.
Why Do We Need Proteins?
Proteins serve the body by participating in every process within cells. What do proteins do?
- Plenty of proteins are enzymes that influence chemical reactions in the body. They are vital to the body’s metabolism.
- Proteins perform mechanical and structural functions in muscles.
- Proteins participate in cell adhesion when cells interact and attach to neighboring cells.
- Proteins play a vital role in the immune system. Why? An immunoglobulin antibody is the killer of pathogenic bacteria and viruses. Fortunately, it does neutralize intruders.
- Cell life needs proteins too. During cell division, proteins are synthesized and serve for new cells. The constant buildup and breakdown of cells are essential to the body’s metabolism. Cells need building blocks from proteins to make new cells.
- When cells break down, proteins participate in the detox system to remove the trash from the body.
- Individuals need proteins that the body cannot synthesize. We need to get essential amino acids from outside sources because our bodies do not produce them.
Casual Protein Benefits
Now you know why your body needs proteins. However, most of us do not have much time to consider wellness and health. We want convenience anywhere, starting from Alexa and finishing with dietary supplements. Busy schedules, family duties, and the wish to accomplish as much as possible during one day give protein powder a proper place in our diets.
- Everybody knows that a fit body leaves a better impression than a slumpy one. You do not need to be from the front page. However, you can have a healthy body by getting dietary supplements of high quality and exercising your body and mind.
- Protein powder works best right away after exercise when the body burns calories without putting them into storage. You do not need to cook the steak or other meals.
- Protein powder can fulfill you and provide building blocks for muscles, tissues, and cells.
- Besides it, protein powder boosts the burning of calories and lets you create more lean muscle mass.
Who Can Benefit From Protein Powder?
- Fast-growing teenagers
- Busy Moms
- Athletes need muscle-building proteins. Athletes can burn twice as many proteins compared with individual who is not so active.
- Adults and seniors want to keep muscle mass intact and without damage.
- Everybody who does not have time to cook a protein meal wants to replenish the body with needed nutrients.
- Individuals who want to lose weight look for fat-burning, low-calorie meals.
Vegans can benefit from hemp, rice, and pea protein. Vegetarians will be content with whey protein which contains all essential amino acids.
How Many Proteins Do We Need?
According to Dr. Carolyn Dean, M.D., N.D., if you want to count in grams using the metric system, it will be like this:
Bodyweight in kilograms multiplies by 0.8. For example, if you weigh 80 kilos, you need 80 x 0.8=64 grams of proteins per day. For infants, you need to multiply by two and for growing adolescents by 1.2.
You multiply body weight in pounds by 0.36; if your weight is 176 lbs, 176 x 0.36=63.36g of protein daily.
For infants, multiply by 0.9; land for growing adolescents, multiply by 0.54.
Proteins can be animal-based or plant-based proteins.
We need a clean product from chemicals, toxins, antibiotics, and artificial colors or sweeteners.
Words such as grass-fed, without hormones, or hormone-free, cold processed show that proteins are good quality.
Many good brands do not contain sugar, heavy metals, sugar alcohols, caffeine, or even steroids. You need to check labels and carefully pick the best protein powder which suits your needs.
Some companies have small packages that you can try how it works for you. Whole Foods sell small kits. Dr. Carolyn Dean M.D., N.D. offers Restructure High Protein Powder in small packages.
What Is The Difference Between Animal Proteins and Plant-Based Proteins?
You know we need proteins as building blocks for cells and bodily structures. We need essential amino acids which our bodies do not produce.
Animal-based protein powder comes from dairy and eggs.
According to T.Colin Campbell, Ph.D., Jacob Gould Schurman, and Professor Emeritus of Nutritional Biochemistry at Cornell University, animal-based proteins are more similar to human proteins. It means amino acids derived from animal proteins can be used faster for the body’s required proteins.
One or few essential amino acids can limit plant proteins. However, if these lacked amino acids were added to the plant-based protein, there would be no difference between these two types of proteins.
Cons Of Animal-Based Proteins
According to T.Colin Campbell, Ph.D.
Animal proteins also have a higher concentration of sulfur-containing amino acids that get metabolized to acid-generating metabolites. As a result, a slightly lower physiological pH must be corrected, and buffers like calcium are used to attenuate thisthesethis these adverse acid effects to the host’s disadvantage.
Cancer cells prefer an acidic environment. It means it can be a lottery where you can get the unlucky ticket. T.Colin Campbell states that casein is a problem maker.
Besides, countries where people eat a lot of meat, have higher cancer rates. Heart diseases, kidney stones, hypertension, osteoporosis, and diabetes happen more often.
The body will miss vitamins, fibers, and other nutrients such as calcium by choosing animal-based proteins.
When choosing the animal-based protein, you must be sure it came from a reliable source, not from factory animals treated with antibiotics and hormones.
You know that hormones, antibiotics, and drugs cannot bring health to your body. Animals who stay inside farms do not eat grass, get plenty of hormones and antibiotics to stimulate growth, and will not provide provided functional quality proteins.
Pros Of Animal-Based Proteins
- You will get all essential amino acids
- Your glucose tolerance can be improved
- You will manage your appetite better
- Lower triglycerides
However, you need to get animal-based proteins from grass-fed and free-range animals without antibiotics, hormones, and drugs.
Could you listen to your body? When you pay attention to every feeling or symptom after meals, intuitive eating can lead you to the right choices. We all are different and react to various foods in unique ways.
Protein powder upside downside tips and guidance
There are two opposite camps which think that their advice is the best. Dr. T.Colin Campbell advocates that meat proteins can do more harm than benefits. His study The China Study got many followers and advocates. However, the meat can come from different sources, too: from animals treated with chemicals and creatures grass-fed with no chemicals in their body. It is a big difference. I can compare it with water from the tap with all ranges of the Mendeleyev periodic table and filtered water, with only one formula: H2O.
The proponent Dr. Loren Cordain, Professor in the Department of Health& Exercise Science at Colorado State University and author of The Paleo Diet, has a different opinion. He thinks about protein powder as the whole food from sources, clean of chemicals, hormones, and antibiotics. Protein powder must be non-GMO and rBGH-free. We need all essential amino acids, zero casein, traces of lactose, fiber, and prebiotics inside protein powder.
Plant-Based And Dairy Proteins
Plant-based proteins come from hemp, soy, rice, and pea. Soy is not the best choice because it can interact with the thyroid. Most of the soy in the USA is modified. It means you do not know what can happen in the long run with your body.
However, plant-based proteins are not the best solution because it lacks amino acids.
Dairy protein can be from whey or casein. Plenty of people can be allergic to casein.
Whey protein fits best because it contains all of the essential amino acids. Besides, whey protein is high in branched-chain amino acids such as leucine, isoleucine, glutamine, and valine.
Whey protein fulfills you fast, especially on an empty stomach. It has the correct right name: fast-acting protein. A whey protein powder produces a 68 percent increase in protein synthesis, which is good for the body.
The Difference Between Whey Concentrate And Whey Isolate
Whey concentrate is derived from milk. The best whey concentrate must come from organic dairy, depending on the company. It means that cows are grass-fed, not treated with hormones or antibiotics.
Whey concentrate is processed without harmful chemicals or high temperatures. It retains whole-food properties such as total fats. The way from grass-fed cows is high in omega-3 fatty and linoleic acids. These acids increase the body’s ability to produce glutathione, the most potent antioxidant.
Whey concentrate is cold processed and preserves all-natural nutrients.
Whey isolate contains more proteins compared with whey concentrate. Unfortunately, it goes through fats, cofactors, and enzymes removal process thanks to high temperatures.
Whey hydrolysate is more processed than whey isolate. There are no nutrients, just isolated whey protein that does not assimilate well. Our bodies prefer whole food over processed because the benefits are enormous, thanks to vital nutrients.
Tips For Choosing The Best Protein Powder
When you look for the best protein powder, check the label on the product. Words such as cold-pressed concentrate, non-GMO, and rBGH-free show that the protein powder comes from a reliable source.
Whey protein without casein and with traces of lactose works best. Additional fiber, prebiotics, and amino acids complete the beneficial protein powder.
You can compare here two types of protein labels:
You see that this protein powder contains a protein blend. (1). It means that you get not whole food but processed whey which lacks vital components. Besides it, the powder contains soy. (2) The manufacturer does not mention if it is GMO or not whether it is GMO. It is up to you to read labels and decide what is best for you.
The other protein powder has organic ingredients. Besides whey concentrate, it contains fiber, prebiotics, and some powerful amino acids such as lysine. It is my favorite protein powder. You can read about it more here.
You would ask why do I show these labels? You know how to read. You are conscious of the benefits of organic ingredients, are you?
However, people can look at the cheapest options and forget luring dangers. You want to lose weight and be active as soon as possible. However, it is better to pay attention to labels.
Consumer Reports mentioned that the new study, made by Clean Label Project, found that 134 products tested for heavy metals had at least one toxin. Fifty -five percent are positive for BPA. More than 150 contaminants are found in protein powders and drinks.
Eight years ago, a Consumer Reports study found arsenic, cadmium, lead, and mercury in all 15 tested products.
Toxins accumulate in the body. They sit nicely in tissues and organs, creating problems.
According to Sean Callan, Ph.D., a neuroscientist, and director of operations at Ellipse Analytics, plant-based proteins contain more toxins because they absorb heavy metals from soil.
Five protein powders got the best overall scores after screening in a lab. These products are:
Biochem Vanilla 100% Whey Protein
This protein powder is made from grass-fed cows. There are no artificial sweeteners and contaminants. The absence of lactose and fructose provides benefits to those who are allergic. When you mix this powder in the smoothie, you can get a texture similar to the cream.
You can stir it in the water, smoothie, or use the blender.
Cons: This protein powder contains whey isolate, separated from the whole milk. It implies that fats, cofactors, and enzymes lessen their biological activity.
Conclusion: The Biochem Vanilla is free of contaminants, easy on the stomach, mixes well, and provides needed proteins.
Performix Pro Whey Sabor Vanilla Protein with Amino Beads
Performix Pro Whey Sabor Vanilla protein does its job. The taste is not so exciting but works effectively and timely. Protein powder mixes well with fluids and yogurt. People see results in muscle growth after exercising and using this product.
Pure Protein Vanilla Cream 100% Whey
Pure protein vanilla cream is an efficient and delicious meal replacement, especially for fruits and juices. You can add various berries to the blender to enhance flavor. Some people like to add espresso powder to have a boost from the caffeine in the morning.
Pure protein is gluten-free and organic without contaminants. Protein powder contains other amino acids: leucine, isoleucine, and valine. It has 19 servings in one scoop,1 with 70 calories.
Cons. Pure Protein contains 2 grams of sugar per serving.
Puori PW1 Vanilla Pure Whey Protein
Puori PW1 vanilla protein powder ranked as the cleanest protein powder in the USA. Clean Label Project is an unbiased, independent, and science-based organization. This protein powder contains the least amount of environmental and industrial contaminants.
Puori vanilla protein powder is free from GMOs, pesticides, chemicals, and antibiotics. Whey proteins come from grass-fed cows. Happy—happy cows, glad you.
Protein powder will provide you with a boost and strength after the workout. It is a total, complete meal replacement. Of course, you cannot live only on proteins. Still, for exercise and lean muscles, protein powder provides substantial protein benefits to exercises and skeletal muscles.
BodyFortress Super Advanced Vanilla 100% Whey Protein
BodyFortress whey protein powder provides support and strength after exercises or daily.
Low carb content, taste, and excellent price keep BodyFortress protein powder standing out from other brands. You can mix the powder in smoothies or water and shake well. You will be content with this protein powder because the quality and the price go along with the results after the workout.
All these protein powders are from whey and got the best overall scores from Consumer Reports.
I like the ReStructure High Protein powder because it melts fast, does not stick together, has a mild taste, and provides the best organic ingredients. Besides, fibers and prebiotics in the Restructure are the big pluses for form. I do yoga and have a standing table for my laptop, but I do not get enough fibers. This protein powder fills the gap and provides all my body’s constituents.
- All protein powders will work for you as long as they are organic and whole food. For example, whey concentrate, cold-pressed contains all nutrients such as fats and enzymes.
- Proteins come from sources clean of chemicals, antibiotics, hormones, and drugs.
- Proteins must contain all essential amino acids for building blocks in cells.
- Proteins are best without casein and lactose because some people are allergic to these materials.
- It is best to avoid sugar. Stevia provides excellent taste and does harm the body.