Lets talk about Protein Supplements,
1-Protein Powder is NOT required in your diet
(if you are eating a balanced diet, that is nutrient dense, from an excellent source you won't be lacking protein in your diet). But if you don’t eat a balanced diet and you need a quick protein replacement than a protein shake will be best for you.
2- The recommended daily protein intake is between 25-35% of your daily food consumption. So, if you do not workout you only require 25% of protein daily vs if you are a professional athlete you should be eating 35% of protein daily.) Being deficient or eating to much protein is hard on your body and will come with health problems in the long run, which you are best to avoid.
3-For most protein supplements the best time to take it would be after a workout, if you don’t plan to eat! Although I will be discussing 2 protein supplements that are best before bed.
4-not all protein powders are created equal.
When your looking for a protein power look at the ingredients, it is very important that you take the best supplement that will benefit your goals without sabotaging your results.
5-avoid artificial colours, artificial sugars, corn and soy.
6-Stevia is a good sweetener as it is derived from a plant and also a zero-calorie herbal sweetener, it also does not affect blood glucose levels!
7- Words you might see on the ingredient label:
Glutathione: is an antioxidant it prevents aging, cancer, heart disease and dementia as an example
Immunoglobulins: is an antibody that helps produce white blood cells which support your immune system.
Lactoferrin: is a whey peptide and has anti-viral, anti microbial, anti cancer and immune enhancing effects.
8-Please note protein powders are considered a supplement and are currently not regulated by the FDA
How is it made? Well when cheese is made, casein turns into curds and settles to the bottom and the whey remains as liquid. Afterwards this liquid is dried and voila you get whey protein powder. If you have an allergy to dairy you should avoid this type of protein powder as you might suffer from mucus, runny nose, cold, ear infection, chronic aches, pains, inflammation, bloating, stomach pain, diarrhea and much more serious symptoms depending on your allergy severity.
Organic is best because you will not gain inflammation in your body as you would if you had a non organic raised animals who were exposed to toxic diets rich in antibiotics, hormones and pesticides.
Cold pressed is best so you will benefit from the nutrients and minerals that are otherwise eliminated.
Added enzymes and MCT like coconut oil will help with digestion.
Whey Isolate: Has 0.5% of lactose, and has about 90% of protein. It is lower in carbohydrates and fat. It is normally more expensive. Isolate is more processed and a lot of nutrients and minerals are removed.
Whey Concentrate: it has about 70-80% of protein, this type of protein tends to be less processed than isolate protein. Concentrate is purer and has more minerals. It has immune boosting protein which are called lactoglobulins and lactoferrins.
Casein Protein: is a slow digesting dairy protein, it has about 80% protein and about 20% whey. Casein has all 20 amino acids which are required in your daily diet. The best time to have this protein powder is before bed as it takes a long time to digest.
PLANT BASED PROTEINS:
People who have dairy sensitivities, autoimmune disease, inflammation in the body or liver or kidney disease should have this type of protein, you should be very careful when buying plant based protein because as most of you know they don’t taste or mix very well unless the brand decides to add all the bad stuff to it to give you inflammation!
Avoid: soy, peanuts, sugars, vegetable oils, and all artificial stuff and colour. Also avoid stabilizer and thickeners like xanthan gum and lecithin. Next organic is best as pesticide, herbicides and insecticide cause inflammation in the body.
Brown Rice protein: (with pea n hemp) equal a complete protein source, brown rice is hypoallergenic and good for those with sensitive stomach, it is high in carbohydrate, and easily digestible, it is also low on the glycemic food index.
Hemp Protein: has a complete amino acid profile, it should include coconut oil to help with digestion, it has about 65% protein, it also contains a balanced amount of omega 3 & omega 6 at a ratio of 1:1, it is a super food, concentrated hemp is better than ground hemp seeds, you should look for a cold press protein from the whole seed, it has CBD present and is considered an anti-cancer
Pea Protein: is hypoallergenic, it is great for athletic people as it promotes a healthy heart, and helps the muscle after a heavy workout.
Pumpkin powder: it has 18/20 amino acids, it is high in zinc and iron, it is also rich in omega 6, it’s great to have before bed as it will raise your serotonin levels to promote relaxation and sleep, pairing with a banana or apple will complement the taste.
*Please note that before starting any supplement you should always consult your doctor to make sure it will benefit you and your body in your current health situation. Your best source of protein will always be directly from the food as it is natural and unprocessed.