Want a quick and easy way to get all of your protein and nutrients in one meal? How about a way to ‘hide’ healthy foods you know you should eat but just can’t stomach alone? We’ve got you covered!
Watch Dr. Rob explain what he likes in his protein shake and give you some tips and tricks on how to choose a protein!
https://youtu.be/TlkHidm0QBs
Proteins are the building blocks of our body and we can’t live without it! Protein is important for things like muscle repair and maintaining our immune system.
There are 21 amino acids that help build proteins, and 9 of them are essential meaning our bodies cannot make them so we need to consume them in our diets.
These are the 9 essential amino acids:
- histidine,
- isoleucine,
- leucine,
- lysine,
- methionine,
- phenylalanine,
- threonine,
- tryptophan
- valine
Every person should be eating 1 gram of protein for every pound of body weight! So if you weigh 150lbs you should be eating 150 grams of protein daily.
To get an idea of where you get your protein: 3 ounces of chicken breast contains about 30 grams of protein, 3 ounces of turkey or steak contain about 25 grams, one egg contains 6 grams, and 1/2 cup of pinto beans contains 11 grams. Most high quality protein supplements contain 25 grams of protein per scoop.
So how do you pick a protein?
There are protein isolates which have a lower amount of fat and carbs which may be better for you if you’re using this to supplement your meals or you’re on a low-carb diet. These are also great if you’re going to add lots of extras to your shakes like fruits, veggies, or peanut butter to round it out into a meal.
There are also protein concentrates which are meant to be a meal replacement and have fat and carbs built into them. This type of shake doesn’t need a ton of extras added in because it already has a higher calorie content.
When you walk into the store looking for an isolate or a concentrate you’re going to notice the options of Whey, Casein, or Vegan protein. What’s the difference?
Whey protein is found in the watery portion of milk and is a complete protein! That means it contains all 9 essential amino acids that you need to consume in your diet. This kind of protein is great for repairing muscle after a workout. It also generally has lower levels of fat and carbs. It is one of the most common protein types on the market.
Casein protein is also derived from milk but is a much slower releasing protein. Casein can take up to 6 hours to fully digest which means it can keep you feeling full for longer! It also tends to be more expensive than whey protein.
Last but not least is vegan protein! If you’re not about consuming animal derived protein there are some great plant protein options out there. The most common types are made of soy, pea, rice, and peanut protein. However, soy is the only complete protein that contains all 9 essential amino acids.
You may have to try a few proteins before you find one you love, but remember you get what you pay for! Cheap protein powders tend to be full of extra fat and carbs, and contain less high quality protein.
Have any questions about protein shakes? Ask your therapist at your next visit!
Happy shaking!
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