There are all kinds of things that we do every day for our health. We take our vitamins, try to eat the right foods, avoid the wrong foods, and so on. But with all of the good things that we are doing for our bodies, are we taking care of one of the most important things and getting enough protein in our diets?
It’s not always easy to eat enough of the right foods to get the protein that we need in order to maintain healthy muscles. But, there are alternatives. Protein supplements provide all of the protein that we need each day, and for those who are so busy that they often miss meals, they are the ideal on-the-go meal replacement.
For years, bodybuilders have understood the benefits of a high protein diet for muscle recovery, growth and maintenance, and many were drinking homemade protein shakes (usually with raw eggs as the main or sometimes the only ingredient) long before protein supplements became available on the market.
Why Do We Need Protein?
There is not a part of the body that does not rely on protein, from muscle tissue to hair and even fingernails. Protein is one of the most important components of the skin, blood, muscles and cartilage, and is what is known as a macronutrient. This means that unlike vitamins, which are micronutrients that we only need small amounts of, we need a lot of the nutrient, which in this case is protein.
Protein promotes the recovery of muscles following workouts, as well as muscle growth. It also provides us with energy, so it is extremely important that we get enough in our diets. The average teenager or adult requires between 55 and 65 grams of protein daily, while pregnant women need a little more, at about 70 grams daily.
High Protein Diets and Weight Loss
Because it takes more energy for the body to convert proteins into energy than it does fats and carbohydrates, it makes sense to say that a diet high in protein will promote weight loss. Not only do you burn more calories with proteins, eating foods that are high in protein will give you a full feeling and you will not be so inclined to eat unhealthy snacks between meals. Snacks are okay, but just make sure you that are eating the right ones. If you really need a sweet or chocolate fix, try one of the many protein snack bars available. There are many different flavors, including chocolate.
If you would like to change your diet so that you are getting more protein, there are a number of delicious options available to you that fit into most diets. Of course, red meat is a great source of protein, and a six or seven ounce steak will provide all of the daily protein that the average adult needs in one meal. Chicken, turkey and other poultry is another way to get your protein, but make sure that you are eating white meat, such as the breast, because dark meat is high in fat. And don’t forget pork, the other white meat.
There are many milk products that provide plenty of protein, including milk, cheese and yogurt. Remember that whey, a milk derivative, is one of the most commonly used proteins for protein supplements. If you plan to use milk and milk products as a source of added protein, remember to do it wisely and stick to skim or low fat dairy products.
Beans of all kinds are incredibly high in protein, not to mention being high in fiber as well. Another bean, soy, is also high in protein. Don’t forget about eggs, and don’t worry about cholesterol, because it is absolutely safe for people to enjoy an egg daily.
Don’t Want to Change Your Diet? Try Protein Supplements Instead
For any number of reasons, you may not be interested in changing your diet. Maybe you are on a special diet. Or maybe you are a fussy eater. Or maybe you are just too stubborn to see that you need to eat better in order to be healthy. Whatever your reason for not getting enough protein in your diet, there are alternatives to sudden changes in your eating habits.
Protein supplements provide all of the protein that you need, not to mention other essential vitamins and nutrients, and they are simple to use. You can get something that is called a liquid protein shot, which is not a needle, but a drink that will provide you with the protein that you need. These shots come in a variety of delicious flavors, including sour apple, raspberry and grape, and are small and portable. They also provide you with added energy, at the same cost or less than one of those popular energy drinks. You can also enjoy a protein bar as a tasty snack and get a quick energy boost.
Powdered Protein Supplements
There are also protein supplements in powdered form. All you need to do is put a couple of scoops of the powder into a healthy smoothie or shake, or into one of your favorite recipes, and enjoy. There are even flavored protein powders, such as fruit punch, that taste great when blended with juice, berries and ice. Or you can get chocolate and vanilla flavored powders that taste great when blended with skim milk and ice (or ice cream if you want the occasional sweet treat.) Both smoothies and shakes make great meal replacements and can be enjoyed on the go.
Liquid Protein Supplements
Also available are liquid protein supplements, which can either stand alone as drinks, or be mixed into shakes and smoothies. These supplements are often used by people on liquid diets, and are common meal replacements.
Sample Daily Meal Plan with Protein Supplements
Even if you are not trying to lose weight, it just makes sense to try and eat healthily. If this is not always an option for you, protein supplements, in either liquid or powdered form, are just what the doctor ordered. The following is a healthy meal plan for one day that includes protein supplements, both as snacks and as meal replacements.
Have as much as you like of the following: water, unsweetened green or herbal tea, diet soda and diet drinks such as Crystal Light (for a tasty summertime treat, try freezing your drinks with sticks and making no fat, no calorie popsicles.) In fact, you should be drinking at least eight glasses of water every day. This is just like protein in one way, because it helps to keep you full and keep the pounds off.
Breakfast: Protein Energy Smoothie – 1 C orange juice, C frozen berries, 2 scoops fruit-flavored protein powder, ice. Blend and pour into a take-along mug.
Mid-Morning Snack: Protein bar, chocolate; any of the above “free” drinks
Lunch: Tossed salad with lettuce, celery, olives, radish, snap peas, C shredded or cubed cheddar cheese. Use lemon juice for dressing (no, it does not taste sour, just tangy); any of the “free” drinks.
Afternoon Snack: Protein shake – 1 C skim milk, 1 banana, 2 scoops chocolate protein powder, ice. Mix in blender.
Dinner: 6 or 7 ounce steak; 1 small baked potato with 2 tsp. margarine; 1 C mixed vegetables, unsalted; 1 C skim milk; any of the “free” beverages
Evening Snack: Light microwave popcorn; any of the “free” drinks (avoid anything with caffeine.)
Protica Research (Protica, Inc.) specializes in the development of Capsulized Foods. Protica manufactures Profect, IsoMetric, Pediagro, Fruitasia and over 100 other brands, including Medicare-approved, whey protein supplements for diabetic patients. You can learn more at Protica Research – Copyright