Pick Your Protein

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For optimal health, it is recommended that individuals consume between 0.8g-1.0g of protein per kilogram of body weight per day. In layman’s terms, that’s about 6-8 oz. of protein for those subscribing to a 2,000 kcal/day diet. The good news is that these recommendations can be entirely met through dietary sources such as beans and meats (1/2 cup black beans = 7.6 g/protein; 3 oz. chicken breast = 26 g/protein; 1 egg = 6 g/protein).

However, for those who struggle to meet these requirements, protein powders are available for supplementation. Protein powder servings typically range from 10-20 grams per scoop, depending on the brand. Understanding what types of proteins are available may prove beneficial for those exploring supplementation. 

Whey: is characterized as a “fast” protein due to its ability to be digested and metabolized at a quicker rate than other proteins. Whey is known to elicit the strongest effect on muscle growth and stimulation over a brief period, proving beneficial for those looking to gain muscle mass post-workout.  

Casein: is recognized as a “slow” protein due to the gradual rate it is emptied from the stomach. Casein’s release into the blood may be slower, however, the response and activity it has on muscles lasts longer than “fast” proteins (i.e. whey). The sustained release of casein is beneficial for those needing to satisfy hunger, providing a feeling of satiety. 

Soy: is found in soybeans, and is often used to replace animal proteins in an individual's diet. The soybean is a legume which contains no cholesterol and is low in saturated fat, making it a great option for those looking to be more heart healthy. Soy protein is digested at a similar rate to whey, as opposed to casein, making it an effective post-workout alternative. However, soy is known to produce a weaker stimulus in muscles when compared to whey. 


MC 

http://www.nationalchickencouncil.org/chicken-the-preferred-protein-for-your-health-and-budget/the-nutritional-value-of-chicken/
http://nutritiondata.self.com/facts/legumes-and-legume-products/4284/2
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4504736/

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