Friday, September 4, 2015

Protein Shakes for Busy Mornings

School has started and we are all back on our fall schedule. Maybe you are making a protein shake to simplify your busy mornings. While getting nutrients from whole foods is best, protein powder is an easy and convenient way to boost your daytime intake. It can be a viable option fro those who are trying to lose weight or gain muscle. When you scan the shelves, there are so many choices. How can you choose the right one for you?

Whey
Whey is a complete protein, which means it contains all nine essential amino acids. The body absorbs it efficiently so it is a good option for replenishing muscles after a workout. Sip a smoothie that contains a three to one ratio of carbs to protein after your workout to help your muscles function at their peak.  
123 calories/28 g protein

Casein
Your body digests this dairy-based complete protein more slowly than whey. Casein is absorbed steadily and can help you feel full longer. It is naturally high in glutamine, which helps reduce muscle soreness.  
137 calories/24 g protein

Soy
This is a plant-based complete protein. It contains isoflavones, which improve bone density and may fight free radicals in the body. The strong flavor is best combined with bananas, peanut butter or cocoa powder. Be cautious - a high consumption of soy protein can increase breast cancer risk among some women. Soy may also reduce the effectiveness of your natural thyroid hormones.  
120 calories/25 g protein

Pea
This plant-based protein powder is absorbed slowly, like the casein, and can help keep you from feeling hungry. Check the label to make sure the supplement has at least 2000 mg of leucine, an amino acid that enhances muscle repair and growth. Pea protein is not a complete protein, so eat other sources throughout the day. 
103 calories/23 g protein

Hemp
This is a near-complete protein with nine grams of fiber per scoop. This combo helps promote satiety and weight loss. Hemp powder contains omega-6 fatty acids, good fats that can reduce inflammation and protect against heart disease. Hemp is more expensive and has less protein per scoop than most others.  
100 calories/12 g protein

Brown Rice
This grain creates a protein powder rich in B vitamins, fiber and iron. As it is easy to digest, it is a good option for those with stomach problems or allergies. The naturally occurring arsenic in rice can concentrate in a powder. Read labels before choosing a brand. 
50 calories/10 g protein

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