Are you getting enough protein in your diet? Better yet, do you know how to tell if you are getting enough protein in your diet? If you don’t, then it’s time that you educate yourself about the need for protein and how you can get more into your daily diet, without making any drastic changes to your eating.
One way that you can get more protein is to use protein supplements, either with meals or as meal replacements. In fact, protein supplements are often one of the main components of liquid diets.
What is Protein?
Before we can begin discussing how to go about getting more protein in your diet, first we must learn what protein is and why we need so much of it. According to the Merriam-Webster Online Dictionary, protein is “any of various naturally occurring extremely complex substances that consist of amino-acid residues joined by peptide bonds, contain the elements carbon, hydrogen, nitrogen, oxygen, usually sulfur, and occasionally other elements (as phosphorous or iron), and include many essential biological compounds (as enzymes, hormones, or antibodies).” In other words, protein is something that the body needs in order to function properly.
Protein is comprised of essential and non-essential amino-acids, and is used by the body to build, repair and maintain muscles. When it is digested, it is broken down and absorbed by the body for later use. In addition to building and repairing muscle tissue, protein also provides energy and high protein diets are quite popular for weight loss.
Protein is used by the body to create hemoglobin and some proteins are beneficial for your heart. Proteins also help to protect you from a number of diseases.
Who Needs Protein?
Everyone on the planet needs a certain amount of protein in their diets every day in order for their muscles, nails, hair, and other tissues to grow in a healthy way. Many bodybuilders and other athletes take advantage of protein supplements before and after workouts to provide energy and to promote muscle recovery. The amount of protein that we need varies by sex and age. For instance, the average adult male requires about 65 grams of protein in his daily diet, while the average adult woman requires about 55 grams. Teenagers require about the same as adults, and pregnant women require more, at about 70 grams or more.
Types of Protein
There are a number of types of protein, and some types are great for some people but not so great for others, especially those who have food intolerances or allergies. The main types of protein are whey, casein, soy, rice and egg.
Whey Protein
One of the most popular types of protein, especially among bodybuilders and athletes, is whey. This is a protein that is quickly and easily digested, so it provides immediate muscle recovery effects following workouts. Because whey is a milk derivative, a byproduct from the cheese making process, it is not recommended for people who are lactose intolerant.
Casein Protein
Here is another protein that is a milk derivative. In fact, whey comes from casein in the cheese-making process. Casein is another popular protein supplement, and although it is slower to digest than whey, its effects are longer lasting. Casein is considered to be a complete protein, and there are even some lactose-intolerant people who have reported using casein with no adverse effects.
Soy Protein
This is the best type of protein for people with allergies or who are lactose intolerant. Because it is made totally from soy and is vegetable-based, it is the ideal source of protein for vegetarians. Soy protein contains no saturated fats or cholesterol, and is considered safe for everyone, although some people may experience some digestive troubles. Soy protein is also considered to be a complete protein.
Rice Protein
Gluten-free and low in carbohydrates, fat and sugar, rice protein is a terrific protein supplement for vegetarians, people with allergies and the lactose intolerant. It is available in powdered forms, and can be used to make delicious shakes and smoothies or sprinkled into your favorite recipes. Rice protein comes from brown rice, and is considered to be a complete protein because it contains all of the essential and non-essential amino acids.
Egg Protein
Long before the introduction of protein supplements to the general public, many athletes and bodybuilders were known to use egg proteins as a part of their diets. Often, at least from what we see in the movies and on television, these athletes would actually drink a glass of raw eggs. This is fine if a person can actually do this without vomiting, but there is a much simpler way to get a quick egg protein fix. Just enjoy a protein supplement that is made from egg protein. This is another protein that should not be used by people with certain allergies, such as eggs or chicken.
Dietary Sources of Protein
Some of the best dietary sources of protein are beans. Any type of beans have this high protein benefit, from baked to kidney to soy. Beans are just loaded with protein. Red meat is also high in protein, but cup of baked beans has as much protein as a six-ounce serving of steak. Either option is a healthy, delicious choice that will provide all of your daily protein needs in one serving.
Both poultry and eggs are terrific sources of protein, but if you are eating poultry, remember to eat white meat because dark meat is much fattier. Three ounces of breast meat provides more than 25 grams of protein, which is nearly half of the recommended daily amount. Fish is another great protein source, and it is also low-carb and doesn’t have a lot of saturated fat.
Of course, milk protein is excellent, and whey is one of the most common forms of protein supplements. If you don’t want to drink a glass of milk for protein, you can also enjoy a piece of cheese, some yogurt or any other delicious milk product.
Types of Protein Supplements
If you are interested in using protein supplements, there are a few options available to you. If you are a chocoholic, you may want to try one of the many delicious protein bars, which are also chock-full of other essential vitamins and nutrients. Or you may like one of the other protein supplements, including powders, liquids, protein shots and capsules.
Protein Powder – These are great for people who are busy and are looking for something that they can eat or drink on the go. Protein powders can be used to make tasty shakes and smoothies, or they can be incorporated into a number of recipes.
Liquid Protein – You can also use liquid protein to make shakes and smoothies, or it can be consumed by itself. They are often used post-workout for muscle recovery, and many people, especially people on low-calorie or liquid diets, use liquid protein supplements as meal replacements.
Protein Shots – These are tasty little drinks that not only provide 25 to 30 grams of protein per shot, but they also give an energy boost without the need for one of those expensive energy drinks. These are available in a number of tasty flavors, including sour apple, grape and raspberry.
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 bullets for bariatric patients. You can learn more at Protica Research – Copyright