Statistics show that the average American does not consume the recommended daily intake of Protein. I’m was guilty of this. Until recently, I just assumed that I was eating enough protein in my food selections-wrong.
Protein is a macro nutrient so important for building and maintaining muscle. Experts recommend .8 grams of protein per pound of body weight. When I started paying attention to my macros I realized- there’s only so much meat and eggs I can handle, ergo ‘Brotein’ powder is a must have.
So, what kind of Protein should you buy? With the numerous products on the market, it makes it that much harder to decide. Here are some tips on what to look for:
Ideally, you should be picking a protein powder that has at least 20 grams of protein. Anything below that, is it worth it? Remember the whole point is to supplement.
Carbs are an important macro nutrient too, but again the point is to protein. Some protein powders actually have more carbs than protein. We see this most commonly in certain protein bars.
Pick a protein powder that has less than 10 ingredients. The first ingredient should be, PROTEIN. Powders with over 10 ingredients tend to have fillers like synthetic ingredients, sweeteners, and preservatives.
Most importantly is to choose a protein source, i.e. Whey, Soy, Casein, Pea, Hemp, and Rice. Vegans should avoid Whey and Casein which are both Milk based. Choose a source based off your personal dietary needs.
Whey vs Casein:
While both are milk based, they serve two different purposes. Whey is fast digesting and Casein is slow. To increase muscle, you need to increase protein synthesis and decrease muscle break down. Whey increases protein synthesis while casein decreases muscle breakdown. Essentially, you’re getting the same muscle breakdown effect from whole food protein because they are digesting slowly. The great thing about food protein sources is that you can take it in combination with Whey Protein and get the full benefits. By combining Whey and Casein you would actually be slowing down digestion of the Whey Protein and no longer get that increase in protein synthesis. Trying to “Bulk”? Casein may be for you…
Have you had your ‘Brotein’ Shake today?
-- Coach Morgan