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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