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Demo The VitaBot Meal Planner Now!Protein Powder
Protein powder (or protein powders) is synonymous with protein supplements. Currently, the most common protein supplement on the market is whey protein powder. A byproduct of the cheese making process, whey, until recently, was considered waste and was either fed to livestock, or thrown out with the garbage.
Some nutritionists wish that whey protein was still thrown out with the garbage. However, manufacturing techniques have come a long way and whey protein supplements are now state-of-the-art.
Whey, by itself, is very hard to digest by humans. When looking for whey protein supplements look for one that is pre-digested. Predigested protein is one in which the source protein has been allowed to sit in a stainless steel tank with digestive enzymes. This breaks the protein molecules into smaller pieces (the same way your body uses enzymes in digestion). This is taken to a certain stage and then packaged. The result: a protein supplement that is absorbed more readily by the body. It does cost more; however, much less is needed to achieve the desired result.
One hundred percent whey protein powder (sometimes called 100 whey protein powder) does not offer a complete solution. Look for a product that has other protein sources (milk protein, et. al.) and BCAA (branched-chain amino acids). This helps round out the amino acid profile.
Branch Chain Amino Acids
BCAA are essential amino acids that are not metabolized by your body’s digestive system but directly by the muscles. This promotes anabolism (a metabolic process in which simple substances are synthesized into the complex materials of living tissue, thus sparing lean muscle) and can help tremendously in fat loss. One company refers to its BCAA product as 1) for women “butt be gone,” and, 2) for men “gut be gone.”
Soy Protein Powder
Another common source of protein supplements is soy. This product should be avoided as much as possible. It is simply too hard to digest. Also, in men, soy promotes estrogen production, which in turn lowers testosterone levels. Not good for men at any age.
Egg Protein Powder
One of the cleanest and most easily digestible proteins available is egg protein, made from egg whites. This can be purchased in flavored (mix straight with water for a shake) or unflavored (mix in smoothies or meal replacements to boost the protein content.
Bodybuilders have, for years, eaten egg whites for the low-fat high-protein content. The only knock on egg protein is that egg whites are believed to increase the acidity of the blood (all animal based proteins do this). Researchers are now discovering that by lowering blood acid levels, many diseases may be prevented, or at least, the aging process is slowed.
Rice Protein Powder
This protein supplement is growing in popularity with vegetarians and vegans who want to avoid all animal products, including dairy. Anyone with allergies associated with soy, milk, or egg can benefit from this product.
Hemp Protein Powder
Hands-down the most controversial protein supplement to hit the market in recent years is hemp protein. Because it is a cousin to marihuana, most believe that it is illegal. It is not illegal to consume hemp protein, even though it is illegal to grow industrial hemp in the U.S. In North America, industrial hemp is grown in Canada and companies have shot up to meet the growing demand.
Hemp protein powder is a by-product of the hemp oil process (it is really hemp seed meal). Hemp protein is very high in digestible protein, essential fatty acids, and naturally occurring enzymes. Make sure it is manufactured using a slow, or cold, milled process to preserve the enzyme levels. Mum’s in Canada makes a very fine hemp protein.
The most disagreeable aspect to hemp protein powder is its gritty taste. However, if you cannot stomach it in just water, try mixing it in a smoothie.
How Much Protein Powder is Enough?
Remember, a supplement is meant to “supplement” your diet not replace it. You should first seek to get your protein requirements met from your diet, then supplement where the diet falls short. Consider using a meal planning tool, like VitaBot (which uses data from the USDA food nutrient database) that grades your daily menu on the amount of protein you need to achieve your goals.
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