Protein can be really confusing.
We know we need it. But which form of protein is best? How much do we need? When is it best to consume it? What does it do, or not do, for our Badasses?
All you have to do is walk into a GNC or Vitamin Discount Center or the like to feel totally overwhelmed and uncertain. So many choices! And they all promise to be everything you're looking for. Kind of like some lame dating service, huh?
This Badass Fitness CEO will never profess to have all of the fitness and health answers. But today I hope to at least provide a better roadmap as each of you in the Badass Army makes decisions on protein, and protein consumption.
First: How much do you need?
The basic recommendations are usually based on grams of protein per pound of your goal or ideal (not actual) bodyweight, for a 24-hour day. General recommendations call for healthy non-athletes to take in roughly 0.4 grams of protein per pound. That would be 40 grams for 100-pound me, but only if I were less active.
More active athletes and bodybuilders, many of whom (me included!) are looking to build or maintain muscle, look to consume anywhere from 0.8 up to 1.5 g of protein per pound of their actual body weight.
Second: What forms does it come in?
There are the obvious forms - meat, poultry, fish, eggs. It also comes in milk products including staright-up milk, cheese and yogurt (with Greek yogurt having a higher protein content than regular yogurt). You can absolutely get all the protein you need from these foods, and I advocate daily eating that is based primarily on real foods - not Frankenfoods.
But protein from protein supplements isn't all bad. In fact, I drink a smoothie every morning before my workouts that contains a scoop of chocolate protein powder. Often I add a few tablespoons to my oatmeal or my Greek yogurt - because really, how can it not taste better by adding chocolate?!
Still, I don't add it just for flavor. Protein is vital to building and maintaining muscle. And if there is anything I learned when I really started hitting the weight room hard, it is that progress comes only when you fuel that Badass properly. Yes, you need good carbs like oatmeal and sweet potatoes. But you also need protein. And in the crazy schedule of life, downing a protein shake or protein bar on the go is often a lot more feasible than sitting down to a plate of grilled chicken.
Last: OK, so which protein forms are better? Whey? Soy?
The answer depends in part on what your goals are, and even whether you are a vegetarian.
But the general consensus among nutritionists, trainers and the like is that the best daily choice in terms of how efficiently your Badass absorbs and uses it is...
1. Whey protein: Whey protein comes from milk, and it absorbs quickly, meaning it keeps your body supplied with the protein it needs to maintain muscle tone and strength. And because protein stays with you longer than carbs, a smoothie or shake made with whey protein is an ideal mini-meal in between your main meals.
Consuming whey protein can help you get or stay lean without a lot of fat, and carbs - but with the right kind of calories. If you restrict calories too severely, you will lose not just fat but muscle. Consuming whey protein as a supplement ensures your muscles have the protein they need to grow and get sculpted during all those weight training sessions and moderate calorie cutbacks.
There are many 100 percent whey protein powders out there. I like Isopure and EAS Myoplex, always in chocolate!
But whey isn't the only option.
2. Casein protein: AKA "milk protein." This is about 80 percent of the protein in whole milk (the other 20 percent is whey). Casein digests more slowly than whey, and it is a more complete protein (lots of essential amino acids and glutamine).
The slow digestion makes it a great choice for a before-bedtime shake or to replace a meal, because it fuels your Badass with protein over a longer period (be it through the afternoon or while you sleep and your muscles are in recovery mode). When I'm in a period of heavier weight training, I often have a salad with a small piece of fish for a light dinner and then a casein-based shake before hitting the pillow. That fuel also keeps the metabolism humming through the night.
I love Muscle Milk Light for meal replacement or before bedtime because it's a blend of casein, faster-releasing whey isolate, plus amino acids. Just 100 calories per scoop, and scant cabrs and fat. The best part: The taste of the chocolate-peanut butter makes that pre-bedtime shake feel like dessert!
And for vegetarians....
3. Soy protein: This is a high quality protein, and the only plant-sourced protein with all of the eight essential amino acids our Badasses need. The American Heart Association actually recommends consuming 25 grams of soy protein per day for heart health.
There is some debate about soy and its affect on hormone levels - and I've heard many guys lament that they fear soy will mess with their testosterone levels.
I don't know about that, fellas, but one of my favorite 100-calorie tide-me-overs is the EAS AdvantAge Carb Control shake, with 110 calories and 17 grams of protein. It's a blend of soy, whey, and caseinate.
I probably haven't answered all of your questions, but send me an e-mail or comment below about whatever you want to know and I'll do my best to address it.
In the meantime, here''s my daily smoothie recipe - consumed every morning, and sometimes in the evening too!
Shannon's (Sometimes Twice) Daily Smoothie
- 1 cup unsweetened chocolate almond milk
- 1 scoop chocolate peanut butter Muscle Milk Light
- 1 scoop Amazing Grass powder
- 1/4 ripe avocado or 1/4 cup Greek yogurt (for creaminess!)
- 1/2 cup frozen berries or 1/2 banana
- A few cubes of ice
Blend it all together and enjoy! This weighs in at about 300 calories.
Coming next week: More legs, Shannon plays Badass Foodie, and the benefits of getting your veggies local and organic - and delivered!
