Nutrition News: Protein powders – which one?

I am often asked about why type of protein powders are the best to use for smoothies.  There are a few different one’s to consider, and more and more are being introduced to the nutrition scene.  While we still prefer getting protein from real food, there are times to look at these as powders as ‘tools’ to keep you focused and provide a convenient way to obtain a healthier option. Here are some of the top protein sources for smoothies, and baked goods. Keep in mind that many protein powders are just that- protein, no carbohydrates or fats. In order to have a balanced meal or snack you will need to add to the mix – a liquid, fruits, veggies, nut butter, flax seed, avocado or other foods of choice.  Keep it simple – avoid too many fruits or fruit juices, add celery, cucumber or spinach for a nutritional punch without adding in a lot of sugars and calories.

Soy – soy protein isolate,, soy protein powder, hydrolyzed soy protein – from soybeans.

This is a powerful plant protein and research has shown that it increases muscle mass and improves strength during and after exercise. Soy contains naturally occurring isoflavones which are antioxidants which can help reduce muscle damage during and after exercise.

Choose non-GMO sources and beware of soy sensitivities which may cause gas or digestive upset

Bonus:  helps muscles and boosts iron

Whey- whey protein isolate, whey protein concentrate, hydrolyzed whey protein- from cow’s milk.

Whey protein is composed mostly of an amino acid call leucine, which is the most potent for building muscle. It is also a good choice for whittling your waistline .  Many people tend to decrease inches and pounds using a whey protein drink rather than a carbohydrate shake- over a consistent use over at least 6 months .

Bonus: helps muscles, calcium boost, slims you down.

Pea– pea protein powder, pea protein isolate- from yellow peas.

Unlike soy and whey, pea protein is free of common allergens. This plant protein is high in the amino acid arginine, a precursor to creatine, which delivers energy to muscles. Some research suggests that it may have more appetite curbing power than whey protein.

Bonus: helps muscles, iron boost, keeps you satiated.

Rice– brown, white or whole grain rice isolate- from rice.

Rice protein is hypoallergenic.  This makes it easier to digest and will not irritate the stomach. Individuals who suffer from IBS, food allergies, or who are lactose intolerant find it difficult to digest meat, dairy and other sources of protein.  Rice is a good alternative.

Bonus:  helps muscles, good for vegans or vegetarians, easy to digest.

Some products I recommend  from Metagenics are: UltraMeal Rice, Soy or Whey, UltraMeal Daily ( pea and rice).  These are considered balance ‘medical foods’, they also contain carbohydrates and fats for a complete meal or snack. (you can find a link to Metagenics on my home page of my website www.yourchoice4wellness.com)

The Institute of Medicine recommends about 46 grams of protein a day for women and 56 grams of protein for men.  One tablespoon of protein powder is about 4 grams. I suggest no more that one shake a day.  Enjoy your other meals and snacks in real food form.

If you are interested in changing your lifestyle to incorporate healthy eating habits along with balanced activity and stress management, contact me for a complimentary phone consult to discus your goals.

Be Well,

Mary

 

 

 

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