As I am starting to turn over a new leaf and get myself ready for summer, I am investigating methods and programs to help turn flab to fab. Yet my schedule seem to keep getting busier and my drive to hit that gym or pop in that workout DVD is getting lower. So what can I do? Well, step 1) turn to the internet and TV and our friends for advise on any health fads to help us shed the pounds with the least amount of investment and step 2) investigate if they work!
One way that has taken mainstream media by storm is the introduction of protein. Now by protein I don’t mean in terms of fish or eggs or meat or diary. The protein I’m referring to comes in the form of a powder or a pre-mixed drink! And gross, I don’t mean blending your eggs and fish into a smoothie with kale (a topic for another day), I mean protein enhanced drinks and powders that promise a world of a difference with one gulp at a time.
How many different types of protein am I really referring to? Lets list them, shall we?
1) Whey Protein – this is originally derived from milk and is the leading type of protein that is used in supplemental shakes. It is often sold in a powder form and is believed to enhance the immune system. It is also the least expensive type of protein powder and is often enhanced to have better taste by the introduction of flavorings like chocolate or coffee or vanilla. Whey protein also comes in two varieties:
- a) Whey Concentrate
- b) Whey Isolate
Yep, so you get twice as confused when you head over to your nutrition store or order online. The main difference between the two? Whey concentrate, like the name states, is concentrated so it is less expensive and has a lower dose of lactose.On the other hand, Whey Isolate has almost no fat and typically has little to no lactose.
2) Casein or Milk Protein – Yep, so this is not to be confused with whey protein which is also a milk derivative. Whey and Casein actually make up whole milk on a 20 to 80 ratio. Casein, unlike Whey, is slowly absorbed by the body releasing amino acids more steadily. This form of protein has been noted by researchers to be the better option for those that are active while Whey is more aligned with stimulating protein synthesis during periods of rest.
3) Egg White Protein – So the name gives it away, but this protein is the old time go-to for protein supplement. Though the taste is horrid in comparison to the flavor-enhanced whey and casein proteins, egg white protein has the same low levels of fat and carbs. So perhaps this is an option if you must stay away from dairy.
4) Plant Protein – Instead of listing out each one, this cumulative “plant protein” concept includes protein from plants like soy, rice, or pea. Vegetarian or Vegan? This is the option that is selected most by people that cannot have dairy or are staying away from animal products. They provide the same amino acids, vitamins, minerals, and antioxidants as their competitors. However, these also provide their plant-benefits so for example, soy protein also has isoflavones which provides added antioxidants and has heart benefits.
5) Beef Protein – Saved for last as it is most commonly used by bodybuilders, as is beef in general. Beef protein, as the name suggests, is derived from beef but is also sorted down to remove high levels of fat and cholesterol while also introducing a flavoring like chocolate or vanilla. In addition to the protein benefit, this protein also offers creatine (which is an organic acid that provides energy to the cells of the body, specifically muscle).
So that’s the list but what does it mean and do you need added protein in your diet? Since most of us are not athletes or body building, please keep in mind that I am speaking to and for average consumers. That means that the following are reasons why the average person is suggested to consume that protein concoction:
- You’re not done growing – You are a teenager whose body needs protein as fuel for your muscles to continue to grow.
- You’re not done growing – You are an adult that is looking to grow more muscle mass.
- You’re not done growing – You have decided that running on the treadmill is not enough and you want to participate in a marathon. Amped up workouts, or workouts that are beyond one’s normal regimen, would require additional fuel in the form of protein.
- You’re done growing but you got hurt – Protein feeds your muscles and helps them heal so if you’re in recovery, protein helps the healing process.
- You’re vegan – Nothing wrong with this lifestyle, but there are certain minerals and vitamins that are not readily obtainable if you gave up all meant and animal products,so you need to supplement your diet.
So back to the original question… Do you need protein? Yes. Do you need protein to lose weight? Not really. Do you need to shell out big bucks or jump on various company bandwagons to get protein? Nope.
Again, protein is for your muscles and even lean muscle needs fuel, but if you are looking to tone or drop a few pounds, you could probably get away with just introducing some more fish or nuts to your diet. Now, if you are trying to increase muscle mass or have changed up your routine altogether, or heck, if you are in the NBA or NFL, then yes, please invest in the right protein supplement for you.
Shaw, G. (n.d.). Protein Powder: What You Should Know. Retrieved January 11, 2016, fromhttp://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/protein-powder
Taylor, M. G. (n.d.). Choosing a Protein Powder – Nutrition Express Articles. Retrieved January 11, 2016, fromhttp://www.nutritionexpress.com:9080/article+index/authors/mark+g+taylor+ms/showarticle.aspx?articleid=896
Volek, J. S. (n.d.). Whey vs Casein: Which one best maintains muscle mass? Retrieved January 11, 2016, fromhttp://www.nutritionexpress.com:9080/article+index/authors/jeff+s+volek+phd+rd/showarticle.aspx?articleid=1082