Holli Lapes, RD, LD/N, Life Extension04.26.17
Consuming protein powder is an increasingly popular way for people to meet their daily protein needs. Protein powders have a variety of essential amino acids (the building blocks of proteins), meaning those that the body cannot make itself and must be obtained from food. One’s protein needs will vary throughout the life span. Some factors that affect protein requirements include age, health status, and chronic diseases. For example, those with impaired kidney function will have different protein requirements, which may include the need for more or less protein.
Sarcopenia refers to age-related loss of skeletal muscle and strength and typically begins when people are in their 30s. Being physically inactive expedites the muscle loss at a faster rate. In older adults, sarcopenia also occurs at a quicker rate, leaving the elderly more vulnerable to fractures due to frailty. Protein powder is a good way to help combat this issue, especially since some older adults tend to have a decrease in appetite for solid foods.
Whey protein is one of the most common types of protein powder on the market. Whey is also one of the most abundant proteins found in milk. There are a variety of benefits to consuming whey protein, including weight management and lean muscle support. Some people use a whey protein shake or a smoothie as a meal replacement, or a snack as part of a weight management strategy. Athletes often use whey protein as a recovery shake after a workout. In fact, even for non-athletes, it is in consumers’ best interest to consume protein within 30 minutes after a workout to provide muscles the amino acids needed to build lean muscle. However, whey protein is not suitable for everyone.
If the powder is 100% whey, people who have food sensitives to casein (the other abundant protein found in milk) are often able to consume it. The other issue that people struggle with (when it comes to milk) is lactose. However, lactose-free whey protein powder is available. Aside from food allergies, sensitivities, and lactose intolerance, the other most common reason people are looking for alternative options for protein powder is because they are following a type of vegetarian or vegan diet.
Oftentimes, plant-based protein powders are a mixture of more than one source of protein. However, because rice tends to be one of the most allergy-friendly foods, it can be found on its own.
A lacto-ovo vegetarian is a vegetarian who consumes eggs, milk, and dairy products but will not eat meat or poultry. For these individuals, whey protein or egg white protein is still an option. However, those following a vegan diet will need to explore the variety of plant-based protein options available. Here are some of the common types:
Grains—Rice Protein
A typical scoop of brown rice may contain anywhere from 20 to 24 grams of protein per one scoop serving. As mentioned previously, brown rice protein is a great hypoallergenic option. Plus, it provides naturally occurring minerals such as iron and calcium.
Research by Jordan M. Joy et al., concluded that “Rice protein isolate consumption post resistance exercise decreases fat-mass and increases lean body mass, skeletal muscle hypertrophy, power and strength comparable to whey protein isolate.”
Legumes—Chickpea and Soybean Protein
Soy protein may not be the best option for people with a hormone sensitive cancer, due to their status as a phytoestrogen.
Vegetable—Pea and Artichoke Protein
A serving of pea protein provides approximately 17 to 24 grams of protein per ounce.
Research by Diepvens K. et al., even suggests that 15 grams of pea protein can provide greater postprandial (after-meal) satiety as compared to 15 grams whey or milk protein (casein).
Research by Babault N. et al., found that pea protein promoted a greater increase of muscle thickness as compared to the whey protein and the placebo group.
Seeds—Hemp, Flax or Quinoa Derived Protein
Seeds are not only a great source of protein, but they also offer nutritious omega fatty acids and fiber for heart health and a healthy inflammatory response.
In conclusion, protein powders are a useful tool with a variety of health applications. And while whey protein is a good, healthful option, there are plenty of other nutritious protein powders available on the market.
About the author: Holli Lapes, RD, LD/N is a blogger and social media content specialist at Life Extension. She is a registered and licensed dietitian nutritionist residing in the South Florida area. She believes that quality dietary supplements are an essential tool that have a variety of applications from maintaining good health to managing chronic disease. You can see more of her blog posts by visiting http://blog.lifeextension.comand connect on social media; Facebook, Twitter, Instagram and Pinterest.
Sources
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4066461/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3698202/
http://www.lifeextension.com/Magazine/2013/9/New-Longevity-Benefits-of-Whey-Protein/Page-01
http://www.lifeextension.com/Magazine/2009/4/Optimizing-Muscle-Health-With-Whey-Creatine-Glutamine/Page-01
http://www.lifeextension.com/Magazine/2006/3/report_whey/Page-01
https://www.ncbi.nlm.nih.gov/pubmed/25628520
https://www.ncbi.nlm.nih.gov/pubmed/20359226
https://www.ncbi.nlm.nih.gov/pubmed/18345020
Sarcopenia refers to age-related loss of skeletal muscle and strength and typically begins when people are in their 30s. Being physically inactive expedites the muscle loss at a faster rate. In older adults, sarcopenia also occurs at a quicker rate, leaving the elderly more vulnerable to fractures due to frailty. Protein powder is a good way to help combat this issue, especially since some older adults tend to have a decrease in appetite for solid foods.
Whey protein is one of the most common types of protein powder on the market. Whey is also one of the most abundant proteins found in milk. There are a variety of benefits to consuming whey protein, including weight management and lean muscle support. Some people use a whey protein shake or a smoothie as a meal replacement, or a snack as part of a weight management strategy. Athletes often use whey protein as a recovery shake after a workout. In fact, even for non-athletes, it is in consumers’ best interest to consume protein within 30 minutes after a workout to provide muscles the amino acids needed to build lean muscle. However, whey protein is not suitable for everyone.
If the powder is 100% whey, people who have food sensitives to casein (the other abundant protein found in milk) are often able to consume it. The other issue that people struggle with (when it comes to milk) is lactose. However, lactose-free whey protein powder is available. Aside from food allergies, sensitivities, and lactose intolerance, the other most common reason people are looking for alternative options for protein powder is because they are following a type of vegetarian or vegan diet.
Oftentimes, plant-based protein powders are a mixture of more than one source of protein. However, because rice tends to be one of the most allergy-friendly foods, it can be found on its own.
A lacto-ovo vegetarian is a vegetarian who consumes eggs, milk, and dairy products but will not eat meat or poultry. For these individuals, whey protein or egg white protein is still an option. However, those following a vegan diet will need to explore the variety of plant-based protein options available. Here are some of the common types:
Grains—Rice Protein
A typical scoop of brown rice may contain anywhere from 20 to 24 grams of protein per one scoop serving. As mentioned previously, brown rice protein is a great hypoallergenic option. Plus, it provides naturally occurring minerals such as iron and calcium.
Research by Jordan M. Joy et al., concluded that “Rice protein isolate consumption post resistance exercise decreases fat-mass and increases lean body mass, skeletal muscle hypertrophy, power and strength comparable to whey protein isolate.”
Legumes—Chickpea and Soybean Protein
Soy protein may not be the best option for people with a hormone sensitive cancer, due to their status as a phytoestrogen.
Vegetable—Pea and Artichoke Protein
A serving of pea protein provides approximately 17 to 24 grams of protein per ounce.
Research by Diepvens K. et al., even suggests that 15 grams of pea protein can provide greater postprandial (after-meal) satiety as compared to 15 grams whey or milk protein (casein).
Research by Babault N. et al., found that pea protein promoted a greater increase of muscle thickness as compared to the whey protein and the placebo group.
Seeds—Hemp, Flax or Quinoa Derived Protein
Seeds are not only a great source of protein, but they also offer nutritious omega fatty acids and fiber for heart health and a healthy inflammatory response.
In conclusion, protein powders are a useful tool with a variety of health applications. And while whey protein is a good, healthful option, there are plenty of other nutritious protein powders available on the market.
About the author: Holli Lapes, RD, LD/N is a blogger and social media content specialist at Life Extension. She is a registered and licensed dietitian nutritionist residing in the South Florida area. She believes that quality dietary supplements are an essential tool that have a variety of applications from maintaining good health to managing chronic disease. You can see more of her blog posts by visiting http://blog.lifeextension.comand connect on social media; Facebook, Twitter, Instagram and Pinterest.
Sources
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4066461/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3698202/
http://www.lifeextension.com/Magazine/2013/9/New-Longevity-Benefits-of-Whey-Protein/Page-01
http://www.lifeextension.com/Magazine/2009/4/Optimizing-Muscle-Health-With-Whey-Creatine-Glutamine/Page-01
http://www.lifeextension.com/Magazine/2006/3/report_whey/Page-01
https://www.ncbi.nlm.nih.gov/pubmed/25628520
https://www.ncbi.nlm.nih.gov/pubmed/20359226
https://www.ncbi.nlm.nih.gov/pubmed/18345020
