Putting the Pro in Protein
I don’t know about you, but when the protein craze hit a few years ago I was both confused (how much protein should one person consume, and can I eat that much chicken?) and excited (finally, I can focus on what I CAN eat and distract myself from the “evil carbs” everyone was talking about avoiding back then). Then I started to discover supplementation and a whole new realm of options and questions came with that. As someone who now enjoys a variety of protein sources every day, I thought it might be helpful to provide a protein guide for those interested in learning more and increasing their consumption.
Breaking it down:
Animal versus plant-based proteins: Plant-based proteins are associated with a bevy of benefits like reduced risk of cardiovascular disease (as opposed to diets high in animal protein). Animal proteins have been linked to increased risks of cancer and cardiovascular disease, however they tend to be more readily available and are complete proteins (meaning they contain all the essential amino acids) versus most of the plant-based sources which tend to be incomplete (either don’t contain all of or enough of the essential amino acids).
Know the source: When choosing whole food proteins, opt for high quality options whenever possible. Avoid processed meats. Look for certified organic, grass-fed or pasture-raised products and source sustainable seafood options.
Read the ingredients: With higher consumer demand, many new plant-based products have entered the marketplace in the last few years. Many of these are highly processed and may be higher in sodium, sweeteners and saturated fat, plus they may be lacking specific vitamins and minerals. The best source is always whole foods and then additional products can be added after the ingredient list is reviewed.
Sorting through supplements: There are a TON of protein supplement options on the market today, and they have come a long way from the chalky powders of the past in both flavor and texture. Plus protein supplements can be more convenient so their popularity has grown substantially!
Here’s what you should know.
Milk-based protein: This includes whey, casein, and milk protein blends (a combo of whey and casein). There are subgroups of these called isolates which are basically a cost saving measure because the concentrated version is more expensive to produce than the isolate). If you are sensitive or intolerant of dairy products these are probably not great options for you.
Other animal protein powders: Egg white protein and collagen are both popular options right now. Egg white protein is a great animal-based protein for people who do not eat red meat. And collagen is great for skin, joint, bone and gut health.
Plant-based protein powders: These tend to be incomplete protein sources but as long as your diets has a mix of protein sources or you are supplementing with essential amino acids, you can still effectively use these options.
Soy: This protein is actually a complete protein and is great for muscle growth. It is controversial in the world of hormone health so do your research! It also can be a common allergen so be aware of that.
Rice and pea proteins: These options are usually very affordable and highly digestible. Neither are complete protein sources.
I’ll end with this: protein needs vary depending on a ton of personal factors like age, activity level and goals. A good rule of thumb to start with is 0.8-1 gram of protein for every pound of your body weight. Start with whole food protein options and then you can find protein supplements to help you reach your intake goals easily and effectively.
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