What is Protein Powder?
For those who work out at the gym, you must have heard people working on their muscle weight talk about shakes and protein shakes. Nowadays, people who want to get ripped or build their muscles think protein powders. For them, detox water diets can never work. They need to get their nutrients and get enough energy to be able to work out properly.
The truth is protein powders have become very popular, not only for bodybuilders, but also for those who wish to lose weight. This powder is also considered a good supplement. While some buy Garcinia Cambogia to lose weight, others prefer to shake some powder into a drink and enjoy it. Protein powders can be bought from any nutrition store or online websites.
But what are protein powders and how should you use them? Protein powders are a powder substance that you add to your morning and afternoon drink to increase the nutritional value of this drink. These powders come from three sources: whey, casein, and soy. The first type is the most commonly used one because it is water soluble and originates from milk. What people should know is that whey is a complete protein, meaning that it does contain all the nine different amino acids that the human body needs.
For those who are vegan, they can pick a plant-based protein powder like the soy powder. But people who have tried it noticed its somewhat unpleasant taste and its weak dissolution in water.
Some of these top protein powders are expensive while others are relatively cheaper. These powders are a great and easy way to incorporate high quality proteins into your diet; however, one must know that these proteins can also be obtained by eating good sources of lean meats like meat, chicken, fish and dairy products. That was the case of Kyle Lowry weight loss plan that consisted of natural food.
When can you use protein powders?
People often believe that protein powders are mostly used by bodybuilders. The truth is that these powders can be used for many reasons like:
- Growth support: For teenagers who need a lot of nutrients while growing up, you might want to add some this powder as a shake.
- Rebuilding your muscles: when you are back on track for building your muscle mass, you will need to eat more proteins than what your regular diet offers you; so you might want to add some of these powders. You can even consider these protein powders if you want to work out more.
- Recovering from sports injury: such injuries require a larger intake of proteins that you can simply obtain from such powders.
- If you are adopting a vegan lifestyle: this group of people eliminates a lot of proteins coming from animal sources. So, adding these soy-based powders can compensate the lost amino acids from dairy, eggs, meats, chicken, and fish.
- If you want to lose weight: When you want to shake off some pounds, adding this powder can benefit you in many ways.
What are the types of protein powders for weight loss and meal replacement?
A protein is an essential macronutrient needed for weight loss. When you eat enough of this, you will have a better metabolic rate. Also, you will lose body fat, decrease your appetite, and keep your muscles. When you want to start dieting to reach your weight goal, you may want to consider adding protein shakes by using protein powders. It is an easy and convenient way to lose weight.
Protein powders inhibit your appetite by boosting the levels of many hormones responsible for inhibiting your hunger urges. These are GLP-1, PYY and CCK. They also lower the levels of ghrelin. Ghrelin is called the hunger hormone. Many studies have backed up these claims. In many studies where people were given protein shakes, there was a decrease in their total dairy caloric intake.
While protein shakes help you lose weight, you have to keep in mind that too much of this powder will lead to an over consumption of calories. So, basically, by having about 20g of protein powder per shake, you are getting your benefits without causing any harm.
Increasing your metabolic rate by taking protein shakes means that you will need to burn more calories to metabolize all the proteins. This is what we call the thermic effect of food.
Many studies have stressed the fact that protein powders can help you lose belly fat and prevent the muscle loss that is very common with strict diets.
There are many types of these powders:
- Whey proteins: This is the most common form; it is soluble in water and is absorbed quickly by your body. It is a full protein. Also, whey protein has been under the microscope for a while now for its important role part of a high blood pressure diet.
- Casein proteins: This kind takes a longer time to get absorbed; but, just like the whey proteins, it is dairy based and has all the needed amino acids.
- Soy proteins: This is the best option for vegans. It does contain all the needed amino acids. Also, it provides isoflavones. Isoflavones are flavonoids that are potent antioxidants and have anti-inflammatory properties. You may want to check the 21 day anti-inflammatory diet.
- Hemp proteins: This is another plant-based protein. It contains all the needed amino acids except lysine (it is very low in lysine). Hemp proteins are high in both omega-3 and omega-6 fatty acids. Both have been found very effective in what is a low cholesterol diet.
- Rice proteins: Just like the hemp proteins, it is plant-based and contains all amino acids but the Lysine (It is very low in lysine). However, this one does not have omega-3 and 6.
- Pea proteins: It is plant-based as well and is low in cysteine and methionine.
What are the best protein powders for weight loss and meal replacement?
Many proteins powders contain a mixture of several kinds of the above mentioned. And all are considered lean protein powders. However, if you have celiac disease or have gluten sensitivity, you need to stay steer of whey proteins containing glutamine. This latter is derived from wheat proteins and hence contains gluten. Make sure your protein powder is a gluten-free powder.
Here are the top seven protein powders found on the market:
- Gold Standard 100% Whey: It contains pure whey proteins with amino acids. It has 24g of proteins per scoop.
- Syntha-6: Contains premium proteins that can be used any time. It has 22g of proteins per scoop.
- Pro JYM: It contains pure high quality proteins without any added amino acids. It has 24g of proteins per scoop
- ISO100: It has hydrolyzed whey protein isolate.
- Nitro-TECH 100%: It contains 24g of premium proteins per scoop.
- Nitro-Tech: It has a special kind of whey protein that is specifically formulated for athletes.
- COP- Performance Whey: This powder tastes very good. It has a very little amount of fat and is a low carb protein. It has added digestive enzymes.
How do you replace meals with protein powders?
Despite the fact that all these protein powders can be excellent supplements to your diet in case you are losing weight, there is a little limitation. Getting your protein needs from food can be easily achieved. It does not take much to eat as much as you need proteins. So, when you make these shakes, you are over-exceeding your daily recommended dose of proteins which the body will end up converting into energy. However, this might over-exert the kidneys and liver.
How much protein and protein powder you need is a matter of math. On average, every adult needs 0.8g of proteins per Kg of body weight. So, if your weight is 100Kg, you need to eat 80g of proteins. In case you are exercising a lot, then you will need anywhere between 1.2 and 1.4 g of proteins per kg of body weight. For athletes that are also building muscles, their need will be between 1.5 and 2.0g of kg body weight.
So, here is how you do it. According to your lifestyle and type of exercising you are doing, you calculate how much protein you are getting from your food; then, you take the rest as protein powder. You are recommended to take these shakes instead of a meal or as a snack. If you work out then you are not advised to take these shakes in the time frame around the work-out.
Some Protein Shakes Recipes
There are many ways to add your protein powders to form healthy nutritious shakes. Some are heavier than others, to last you a more extended period. You may want to pick the ingredients based on whether you want to make it some light snack; or, you want it to be as consistent as a big meal. Here are some examples:
- Banana blast: In this shake, you can add one scoop of your protein powder of choice, with ½ cup of non-fat milk, one banana with ten pieces of almonds. This is one option that can replace a meal.
- Berry Shakes: This one contains two scoops of whey proteins with some raspberries, strawberries, blueberries and two cups of non-fat milk.
- Peppermint Oatmeal: This is a very tasty shake. You prepare it by adding two scoops of chocolate flavored protein powders, one cup of sugar-free ice cream, one cup of oatmeal, two cups of non-fat milk and ½ small spoon of peppermint extract. This shake is considered a heavy meal and can be taken as a lunch or dinner.
- Spinach Flax Protein Smoothies: This drink contains one cup of unsweetened almond milk, a handful of spinach leaves, some mango chunks (these can be frozen), ½ cup of frozen banana, one big spoon of flaxseeds, and one scoop of vanilla flavored protein powder. You can also add some frozen pineapple chunks. This recipe is the perfect dessert and contains only 230 calories with eight grams of fat and 23 g of carbs.
- Key Lime Pie Shake: This recipe is one of the lightest and can be an excellent snack. Al you need to add is one scoop of vanilla flavored protein powder, ½ cup of cottage cheese (of course, it has to be fat-free), one big spoon of lime juice, some ice, about one cup of water, two to four packets of Stevia, and some graham crackers crushed for decoration. This recipe contains only 18 calories with 0 grams of fat and only seven grams of carbs. It is high in proteins as it contains 36g.