The Truth about Protein.

What Are Protein Powders?

The three common ones are whey, soy, and casein protein.

  • Whey
    • the most commonly used, a complete protein (contain all 9 essential amino acids)
  • Soy
    • It’s possible to build complete protein from plant-based foods by combining legumes, nuts, and grains
    • But you’ll need to consume 20 to 25 percent more plant-based protein to reap the benefits that animal-derived sources provide
  • Casein
    • Another milk protein
    • Slower-absorbing but more sustained source of amino acids
    • A great choice for a snack before you hit the sack.

Sources of Protein

  • 4-ounce hamburger contains 30 grams of protein
  • 6 ounces of tuna has 40 grams
  • A single ounce of cheddar cheese has 7 grams
  • Nuts and Bean, dairy products, eggs, meat, and fish

Protein Timing

  • Myth

    • “Take protein powders immediately after a workout”
  • Reality

    • Before, during, and after a workout, carbs are what your body needs
    • This is fuel for the body
    • Research shows that following a workout, the body needs fuel with a 4-1 or 5-1 ratio of carbs to protein

Bottom Line

  • Protein powders are not really necessary if you have access to a normal, healthy diet
  • if you’re struggling with your weight, fat itself is not the culprit; carbs are the likely problem.


Please consult with you doctor before engaging in any new rigorous workout programs

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