Protein to the (Vegan) Max
While there are an abundance of protein supplement options in the market; they can generally be split into two broad categories: animal-based (casein, whey and egg) and plant-based (hemp, rice, pea, etc.) proteins.
Whey protein is a by-product of the cheese manufacturing process and is the liquid that is left behind after milk is curdled and strained. Since whey protein is derived from milk, lactose intolerance is a common side effect. As a result, whey protein is a common allergen and for some, dairy (and whey protein along with it) more broadly can cause bloating which is a symptom of the body’s inability to digest it. Symptoms related to digestive issues include abdominal pain, gas, bloating and diarrhea.
Plant-based proteins, on the other hand, are much easier to digest without some of the side effects associated with whey protein. Plant protein is packaged along with phytonutrients, antioxidants, vitamins, minerals, and fiber—all critical components for optimal health and disease prevention.
So, if dairy causes you issues, consider trying a plant-based option (and one that tastes great to boot) to get that extra helping of protein!
Do You Have to Eat Protein Immediately After a Workout?
Click here to learn why the advice to “optimize in 45” may still hold true.
Are You Protein Poor?
Since 2010 the USDA has recommended that adults over 18 eat 0.36 grams of protein per pound of body weight daily, which works out to roughly 55 grams of protein for a 150-pound person. But that amount may be too low for most active people, according to a 2015 study by a team of researchers in Canada and Texas, published in Applied Physiology, Nutrition, and Metabolism.
Click here to read more.
Protein Power: What You Need to Know
You need protein to build muscle, manage your metabolism, and support tissue repair. But how much? What kind? And can you get too much? We answer your top-12 questions about protein -
Click here.
How to Choose an Omega-3 Supplement
For those who can’t or choose not to eat fatty fish, or who have certain health issues, supplementation is a way to increase omega-3 levels. “There are some conditions that might respond well to supplementation, such as depression or cardiovascular risk factors, including elevated triglycerides,” explains Kathie Madonna Swift, MS, RDN, LDN. If you're ooking to increase your omega-3 levels,
Click here for six tips to finding the right supplement.
The Omega Balance
If you’ve been paying attention to health headlines over the last few decades, you’ve likely heard about essential fatty acids (EFAs) — specifically omega-3s and omega-6s. These nutrients play many vital roles in supporting our overall health, including increasing nutrient absorption, ensuring proper growth and development of the brain and nervous system, and reducing the risk of chronic illnesses, such as heart disease.
Click here for a guide to understanding omega-3 and omega-6 fatty acids and how they influence your health.
Q: Can a multivitamin improve my fitness results and sports performance?
A: In a roundabout way, yes. Improve your overall health and your performance will follow suit. “Taking a daily multivitamin isn’t going to increase your sports performance right away, but it will help over the long term,” says Mike Roussell, PhD, author of The Six Pillars of Nutrition: A Simple Diet Solution for Permanent Weight Loss, Better Health, and a Longer Life (Dream Big Publishing, 2011). “Multivitamins can help fill any essential nutrient gaps in your diet and correct deficiencies that could compound over time and work against your fitness results,” he explains. If you’re an athlete, Roussell suggests considering an additional mineral supplement that provides extra zinc and magnesium. These minerals are readily depleted during intense activity, and magnesium depletion in healthy people has been shown to decrease cardiovascular function during exercise. But don’t megadose on any supplement unless you’re following the advice of your health professional. And, keep in mind that the natural form is always better than synthetic, so whenever possible, eat real food instead of relying on a laboratory-based chemical process.
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