CROSSFIT DISTRICT 5
  • Home
  • About
    • Services
    • Learning Center
  • Our Coaches
    • Spencer Munn
    • Elliott McDowell
    • Kim Hayden
    • Adam Martin
    • Olivia Jones
    • Morgan Ross
  • Testimonials
  • Membership
  • Contact
  • FREE TRIAL

Brotien Shake!

3/4/2019

0 Comments

 
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:
 
High Protein:
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.
 
Low Carb:
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.
 
Few Ingredients:
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.
 
Protein Source:
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
0 Comments



Leave a Reply.

    Author's

    Each blog is authored by one of our distinguished coaches on something that is passionate to them!

    Archives

    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018

    Categories

    All
    Diet
    Goal Setting
    Running
    Strength Training
    The Open
    Workouts

    RSS Feed

We'd love to have you visit soon!

Claim My Free Week
support@crossfitd5.com
​(336) 971-2157
©Crossfit District 5 all rights reserved 2023
  • Home
  • About
    • Services
    • Learning Center
  • Our Coaches
    • Spencer Munn
    • Elliott McDowell
    • Kim Hayden
    • Adam Martin
    • Olivia Jones
    • Morgan Ross
  • Testimonials
  • Membership
  • Contact
  • FREE TRIAL