Protein & Protein Powders

One of my prior posts prompted a question on protein powders. I thought I would take time to talk about protein & protein powders based on what I have read both online & in fitness magazines.

Food protein first: Food protein is assigned a biological value (BV) that determines how efficiently protein is used in your body. Whole eggs are given a BV of 100, egg whites a BV 88, chicken a BV of 84 and beef a BV of 78. As explained in one article, when you think about that fact that all but egg whites have some calories from fat, egg whites have just a small trace of fat and 1 cup of egg whites has 26 grams of protein with only 117 calories. Egg whites are also a fast digesting form of protein... one of the fastest. After a workout, this is very important to provide your body both recovery and growth. In addition, you can buy eggs now with added omega-3s, lutein & vitamin E.

Protein Powders: First you have to consider whether you are a vegetarian or not. If yes, than you will have to search out the soy and vegetarian products out there & decide which one is best for you. Suggestions from friends or reliable online sites can help you with that.

Whey Protein Isolates: Non vegetarians will have their pick of many whey and casein protein powders. Whey is your best choice here but there are two types. Whey protein Isolates are the best source of protein powders because they provide greater than 95% whey protein. They are a faster digesting protein providing fast recovery & growth to muscles after a workout. Try to use these close to your workouts.

Whey protein concentrates are about 70-80% whey protein and along with casein protein are slower digesting proteins & are better used at other times of the day that are not as close to your workout times. They release the amino acids in to your body over several hours making them better choices for before bed or in between meals.

You will have to experiment with taste & thickness. Every brand has their own flavors & taste. I like vanilla because it allows me to mix it in oatmeal, smoothies with other flavors and fruits, pudding and many other recipes. I also have times when I mix and match .. meaning I may use a scoop of whey protein isolate & also a scoop of whey protein concentrate or casein protein for taste sake.

You may want to ask friends what they use & get their views on taste & mixing ability. Like exercise, one does not fit all. You have to like it to use it! Enjoy!