by Allison Welch December 02, 2022 3 min read

Healthy Protein Supplements
In a perfect world we would all eat the rainbow every day and get our macro and micronutrients from responsibly sourced whole food sources. But…that’s not reality, especially these days when most people’s lives revolve around convenience and quick accessibility. The average American does not get enough nutrients in their daily intake to support a healthy body. Vitamin deficiencies, a sedentary lifestyle, and a low protein/highly processed diet have all been normalized. Even health-conscious individuals still lack in achieving a perfectly balanced diet. The good news is there are healthy protein supplements available to fill in the gap between what is consumed in whole foods and what is necessary to maintain a healthy body. The best protein powder contains high quality protein with minimal filler, clean and natural flavorings, and sweeteners, and is produced by the highest quality manufacturing practices 

What is protein?
Protein is one of the three macronutrients along with carbohydrates and fat that are needed to be apart of a balanced daily diet. It is a nutrient that is made up of different amino acids that are the building blocks to all of the cells in our body.

What are amino acids? 
Imagine the building blocks that you played with as a child, they come in all different shapes, colors, and sizes. Just like those building blocks that you can use to build a little red fire truck or a castle with, amino acids connect together and depending on which blocks you use and how you put them together, that determines the role of the amino acids and the type of the protein in your body. It is important to get a variety of protein sources in your diet so you are getting a variety of all the amino acids. There are 20 different amino acids, our body can make 11 of these 20, leaving the other 9 amino acids necessary to get through what you eat or drink. These 9 are called the essential amino acids because it is essential for you to make sure you get they through dietary intake.

What is the function of protein?
— Repairs and regenerates damaged muscle tissue after physical activity.
— Supports a healthy metabolism
— Important component of creating the feeling of fullness after a meal
— Sufficient intake increases the release of glucagon which counteracts the effects of insulin, facilitating the fat burning process

How much protein do you need?
The RDA (recommended daily allowance) of protein is a modest 0.8 g per kilogram of body weight. This amount should be considered the minimum; if you are active, an athlete, have a chronic health condition, etc. the amount should be adjusted accordingly.

What are food sources containing protein?
Chicken breast 4oz= 150 calories, 32 grams protein
Ground beef, 93% fat 4 oz= 170 calories, 23 grams protein
Eggs, 1 egg= 70 calories, 6 grams protein
Salmon 4 oz= 180 calories, 23 grams protein
Fat free plain Greek yogurt, ½ cup=70 calories, 12 grams protein

What is a complete vs. incomplete protein?
A complete protein source contains all 9 of the essential amino acids, an incomplete protein source is missing at least one of the essential amino acids. Animal sources of protein are complete, and many plant protein sources are incomplete which simply put means they need to be paired with other protein sources to make them complete. 

Examples of plant-based protein sources
Hemp seeds 10oz= 160 calories, 10grams protein
Chia seeds 10oz=135 calories, 4grams protein
Quinoa 1 cup cooked = 222calories, 8 grams protein
Split Peas 1 cup cooked= 230 calories,16 grams protein

Examples of incomplete protein sources
Nuts
Seeds
Whole grains
Legumes
Tofu

Examples of combinations to create complete protein sources
Peanut butter on whole grain bread
Rice and beans
Hummus on pita
Chilli with cornbread

What is the best healthy protein supplement powder?
Muscle Feast manufactures a variety of high-quality, top-rated protein powders. Based on your individual goals and personal taste preference we have something for everyone. If you have any questions at all please feel free to reach out and ask!

Whey Isolates are 90-98% pure protein that digests and absorbs rapidly and is, gram for gram, one of the highest quality forms of protein available. This purity level is achieved through a cold, cross-micro, and ultra-filtration process that removes the larger, less absorbent protein molecules; while also filtering out fat, lactose, and ash. more protein less carbs fat lactose than concentrate.



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