Protein is most crucial material for the body. Protein powder’s upside downside tips and guidance will show why you need wisely choose from the various brand. Protein powders are different by structure, nature of the material, quality, and added components.
Why Do We Need Proteins?
Proteins serve the body participating in every process within cells. What do proteins do?
- Plenty of proteins are enzymes which 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 the vital role in the immune system. An antibody, known as the immunoglobulin serves as the killer of pathogenic bacteria and viruses. It neutralizes intruders.
- Cell life needs proteins too. During cell division proteins are synthesized and serve for new cells. The constant buildup and breakdown in cells is an essential part of body’s metabolism. Cells need building blocks from proteins to make new cells.
- When cells break down, proteins participate in detox system to remove the trash from the body.
- Individuals need proteins which cannot be synthesized by the body. 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 think about wellness and health. We want to have convenience anywhere starting from Alexa and finishing with dietary supplements. Busy schedules, family duties and wish to accomplish as much as possible during one day gives protein powder to have a proper place in our diets.
- Everybody knows that fit body leaves better impression compared with a slumpy one. You do not need to be as from the front page of a magazine. You can have fit body getting dietary supplements of high quality, 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 do a great job fulfilling you and providing building blocks for muscles, tissues, and cells.
- Besides it, protein powder boosts burning of calories and lets you create more lean muscle mass.
Who Can Benefit From Protein Powder?
- Fast growing teenagers
- Busy Moms
- Athletes, who need muscle-building proteins. Athletes can burn twice as many proteins
compared with the individual who is not so active. - Adults and seniors who want to keep muscle mass intact and not scavenged when the body lacks proteins.
- Everybody who does not have time to cook a protein meal and want to replenish the body with needed nutrients.
- Individuals who want to lose weight and look for the fast burning, low-calorie meal.
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 metric system it will be like this:
Body weight in kilograms multiplies by 0.8. For example, if you weight 80 kilos, you need 80 x 0.8=64 grams of proteins per day. For infants, you need multiply by 2 and for growing adolescents by 1.2.
Imperial Version
You multiply body weight in pounds by 0.36. If you weight 176 lbs, 176 x 0.36=63.36g of protein each day.
For infants, multiply by 0.9 and for growing adolescents multiply by 0.54.
Protein Types
Proteins can be animal-based or plant-based proteins.
We need the 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 of good quality.
There are plenty of good brands which 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 of the companies have small packages which 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 too.
What Is The Difference Between Animal Proteins and Plant-Based Proteins?
You know that we need proteins as building blocks for cells and all the bodily structure. We need essential amino acids which our bodies do not produce.
Animal-based protein powder comes from the dairy and eggs.
According to T.Colin Campbell, Ph.D., Jacob Gould Schurman Professor Emeritus of Nutritional Biochemistry at Cornell University, animal-based proteins are more similar to human proteins. It means that amino acids derived from animal proteins can be faster used for body’s required proteins.
One or few essential amino acids can limit plant proteins. However, if these lacked amino acids will be added to the plant-based protein, there will 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 sulphur 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 these adverse acid effects-to the disadvantage of the host.
I guess that you read that cancer cells like more acidic environment. It means that it can be a lottery where you can get the unlucky ticket. T.Colin Campbell states that casein is a problem maker.
Besides it, countries where people eat a lot of meat, the cancers rates are higher. Heart diseases, kidney stones, hypertension, osteoporosis, diabetes happen more often.
Choosing animal-based proteins, you will miss vitamins, fibers, and other nutrients such as calcium.
When you choose the animal-based protein, you must be sure that it came from the 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, will not provide good 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? Intuitive eating when you pay attention to every feeling or symptom after meals can lead you to right choices. We all are different and react to various foods in unique ways.
The Verdict?
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 compared with benefits. His study The China Study got many followers and advocates. However, the meat can come from different sources too: animals who treated with chemicals and from creatures which grass-fed and do not have any chemical in their body. It is a big difference. I can compare it with water from the tap with all range of Mendeleyev periodic table and filtered water, which has only one formula: H2O.
The proponent Dr. Loren Cordain, Professor in the Department of Health& Exercise Science at Colorado State University, author of The Paleo Diet has a different opinion. He thinks that meat or animal-based protein is right for you.
Who is right? You can discuss until dropping down, but everybody has own truth based on studies and science.
What is most important that we would get protein powder as the whole food from sources, clean of chemicals, hormones, and antibiotics. Protein powder must be non-GMO, rBGH-free. We need all essential amino acids, zero of 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. The soy is not the best choice because it can interact with thyroid. Most of the soy in the USA is modified. It means that 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 the casein.
Whey protein fits best because it contains all of the essential amino acids. Besides it, whey
protein is high in the branched-chain amino acids such as leucine, isoleucine, glutamine, and valine.
Whey protein fulfills you fast, especially on an empty stomach. It has the direct name: fast-acting protein. A whey protein powder produces a 68 percent increase in protein synthesis, what is good for the body.
The Difference Between Whey Concentrate And Whey Isolate
Whey concentrate derived from milk. Depending on the company, the best whey concentrate must come from organic dairy. It means that cows are grass-fed, not treated with hormones or antibiotics.
Whey concentrate processed without harmful chemicals or high temperatures. It retains whole food properties such as entire fats. They way from grass-fed cows is high in omega-3 fatty and linoleic acids. These acids increase 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 as whey isolate. It means that there are no nutrients just isolated whey protein which does not assimilate well. Our bodies prefer whole food over processed because 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, 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 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. It is up to you to read labels and decide what is best for you.
The second 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 about benefits or organic ingredients, are you?
However, people can look at cheapest options and forget luring dangers. You want to lose weight and be strong as soon as possible. However, it is better to pay attention to labels.
Consumer Reports mentioned that new study made by Clean Label Project found that 134 products tested for heavy metals had at least one toxin and fifty -five percent are positive for BPA. More than 150 contaminants found in protein powders and drinks.
Eight years ago, 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 best overall scores after screening in a lab. These products are:
Biochem Vanilla 100% Whey Protein
This protein powder 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 the texture similar to the cream.
You can stir it in the water, smoothie or use the blender.
Cons: This protein powder contains whey isolate what means separation from the whole milk. It implies that fats, cofactors, and enzymes lessen its biological activity.
Conclusion: The Biochem Vanilla is free of contaminants, easy on the stomach, mixes well and provides so 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 growing after exercising and using this product.
Pure Protein Vanilla Cream 100% Whey
Pure protein vanilla cream is an efficient and delicious meal replacement, especially with fruits and juices. You can add various berries to the blender to enhance flavor. Some people like to add espresso powder to have the boost from caffeine in the morning.
Pure protein is gluten-free and organic, without contaminants. Protein powder contains additional amino acids: leucine, isoleucine, and valine. It has 19 servings. In one scoop 170 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 GMO, pesticides, chemicals, and antibiotics. Whey proteins come from grass-fed cows. Happy cows, happy you.
Protein powder will provide you boost and strength after the workout as the concentrated meal-replacement. Of course, you cannot live only on proteins, but for exercises and lean muscles, protein powder provides substantial benefits.
BodyFortress Super Advanced Vanilla 100% Whey Protein
BodyFortress whey protein powder provides support and strength after exercises or on a daily basis.
Low carb content, taste, and the excellent price keep BodyFortress protein powder standing out from other brands. You can mix the powder in smoothies or into the water and shake well. You will be content with this protein powder because the quality and the price goes along with results after the workout.
All these protein powders are from whey and got best overall scores from Consumer Reports.
I like the ReStructure High Protein powder because it melts fast, does not lump, has the mild taste and provides best organic ingredients. Besides it, fibers and prebiotics in the Restructure are the big pluses for me. I do yoga, have a standing table for my laptop, but I feel that I do not get enough fibers. This protein powder fills the gap and provides all constituents that my body needs.
Conclusion
- All protein powders will work for you as long it is organic and whole food. For example, whey concentrate, cold pressed contains all nutrients such as fats and enzymes.
- Proteins come from sources clean from 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 of some of the people who allergic to these materials.
- It is best to avoid sugar. Stevia provides a great taste and does harm body.
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