You guys are always asking me about protein powders – should you take them and if so, which ones? My first answer is yes. If you have the means you should absolutely incorporate the right protein supplement into your diet. And I’ll go over some of the benefits / reasons why below.
But first, let’s address which protein powder you should be taking and which you should avoid all together.
In my opinion, based on all the research I’ve done over the years, whey protein has proven itself to be a cut above the rest. You should look for the whey to come from grass fed cows as the quality of the protein and fat content is far greater than cows fed soy and corn.
Whey protein is derived from milk, has very low lactose content (so it’s fine for those who are lactose intolerant) and has 9 essential amino acids making it a complete protein.
Whey has been shown to have the highest bio-availability and while egg based protein powders are also good, whey has come out on top in study after study.
That said, if you are vegan and choose to avoid animal sourced proteins altogether, then hemp and pea are ideal alternatives.
Soy should be avoided entirely as it’s estrogenic and thyrotoxic. Plus, unless soy is organic it’s very likely genetically engineered and heavily sprayed with dangerous chemicals like pesticides, fungicides, herbicides and chemical fertilizers.
Now, the benefits of protein supplements (when in the highest quality from as mentioned above) are highly compelling:
Protein has been shown to increase feelings of satiety, which can help curb hunger.
Protein powders can help you maintain your muscle mass – especially when you are on a calorie restricted diet.
Whey can help boost your antioxidant defenses because it provides your body with the necessary amino acids to produce glutathione (which has been shown to reduce the risk of chronic diseases like cancer and heart disease).
Whey may boost heart health and lower inflammation. Several studies have shown that whey protein helped lower LDL levels (bad cholesterol) and a key inflammation marker called C-reactive protein.
Whey protein has been shown to lower blood sugar and improve insulin sensitivity (especially great news for individuals who are pre diabetic or have type 2 diabetes).
And the best part, protein powders are super simple to incorporate into your diet. You can add them to smoothies, yogurt, acai bowls, chia pudding, oatmeal, or even just add water.
Re-posted from JillianMichaels.com