The Scoop on Protein Powder

The Scoop on Protein Powder How to Choose the Right Supplement The Pros of Protein High-protein diets are associated with feeling fuller. Protein powders are quickly digested, and can provide 16 or more grams of protein per scoop. Protein powders are a convenient add-in for smoothies, baked goods, and oatmeal. 16+ grams protein 1 scoop Research shows supplementing with protein powder after resistance training can increase lean body mass and improve leg press and chest press performance. I Pre 1 Post 2 600 200 MIPS: Multi-ingredient performance supplement 2 400 60 PLA: Placebo 동 55 20 1-RM: 1-repetition maximal strength 50 MIPS PLA MIPS PLA MIPS PLA TIPS Honey Cinnamon Maple Syrup 100% pure vanilla extract Look for products with 80% or more protein per serving. Only buy what you will use within a few months to avoid spoilage. Watch for added sweeteners and artificial ingredients. Instead, add your own flavors. The Proteins Shelf Life: Two years Whey Pros Quickly absorbed Made from cows milk. When milk separates, whey is found in the liquid portion. Cost-effective High availability Improves glucose levels and insulin response Helps reduce blood pressure High level of leucine, stimulates muscle growth Neutral taste Wide range of flavors Cons Lactose can be hard for some people to digest (though whey isolate has less lactose) Not vegan-triendly Pricier than concentrate Shelf Life: Two years Casein Pros Made from cows milk. When milk separates, casein is found in the solid portion Stimulates protein synthesis while sleoping by a slow release of amino acids into the bloodstream High in acid glutamine, helps support immune system Best supplement for decreasing muscle breakdown Relatively inexpensive Cons Contains lactose, which can be hard for some people to digest Less water soluble than other options so it can be harder to mix Digests slowly, maybe not as ideal for post workout recovery Not vegan friendly Egg Whites Shelf Life: One year Pros No carbohydrates or fat Complete protein Made from dehydrated egg whites. Slow to digest, but egg protein can slowly and continucusly boost muscle growth Cons Expensive Not as readily available as other powders Slow to digest - both a pro and a con, egg protein can slowly and continuously boost muscle growth Not vegan friendly Shelf Life: Two years Pea Pros Reduces cholesterol Made from dried yellow split peas No saturated fat or cholesterol An option for people with egg, soy, or dairy allergies Vegan High levels of branched chain amino acids (BCAAS), which can delay fatigue during exercise Cons Not a complete protein Strong taste Shelf Life: Two to Three years Rice Pros Made from raw brown rice An option for people with egg, soy, or dairy allergies Vegan Contains vitamin B6 and fiber Long shelf life Improves body composition when coupled with resistance training Cons Not a complete protein May be made from genetically modified rice Shelf Life: One year+ Soy Pros Made from de-fatted soybean flakes Digests quickly High in the amino acid arginine, which increases muscle gain Mixes easily Plant-based complete protein Cons Often genetically modfied Used less effectively in the body compared to animal proteins Along with regular exercise, supplementing your diet with protein powder is a convenient way to increase lean muscle mass and improve performance. Not all powders are for everyone, but with the right knowledge, it's easy to find the right protein for you. BROUGHT TO YOU BY IN PARTNERSHIP WITH HEALTH PERCH GHERGICH&Co. bestproteinpowdertips.com cancer med umichedu bodybuilding.com muscleandfitness.com muscleandperformancemag.com muscleandstrength.com nobi.nimnh gov talconti.com goodegg.com SOURCES health usnews.com healthyeating stgate.com nutitionandmetabolism.com abingredients.com adm.com adpi.ong hempfo.com precisionnueition.com theproteinworks.oomuen.org goodhempnutition.com manitobaharvest.oom proteinpowder.mercola.com shape.com soyabe soyfoods.org wishh.org nsca.com sunburstsuperfoods.com supertumancoach.com umm.edu uraw.ca wellandgoodnyc.oom