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Protein: Whey v. Soy v. Vegan?



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KENDILYNN
SparkPoints: (9,917)
Fitness Minutes: (13,078)
Posts: 659
8/3/13 10:14 P

Thanks for the info Becky. I won't worry about it, and just try to hit at least 60.



DIETITIANBECKY
Posts: 26,573
8/3/13 7:23 P

To meet need take your weight in pounds and divide by 2.2
Now take this weight in kilograms X 0.8
This is how much protein (in grams) you need to meet needs.
The minimum end of our SP protein range is higher---it is set at 60 grams for females to help to maintain muscle during weight loss, increase your feeling of fullness.

So if you are a healthy female, meeting 60 grams daily is fine.

Becky



KENDILYNN
SparkPoints: (9,917)
Fitness Minutes: (13,078)
Posts: 659
8/3/13 5:51 P

Thanks for the responses. I do try to get my protein from real food, but some days I find I'm lacking. If I run out of yogurt or don't have any beans/lentils in my meal plan, I usually miss my mark. I know I just need to try harder. I'm also trying to learn how much I really need. I try to get at least my Spark range minimum, but some sources say we don't really need that much and other sources say we need even more.



ANARIE
Posts: 12,406
8/3/13 3:45 P

If you don't have issues with dairy, how about adding more actual milk and yogurt, instead of powder? Then you get all the micronutrients, minerals, vitamins, etc. The best whey powder is like the best enriched flour; they strip out most of the nutrients and then add some of them back in artificially. There are many, many other healthy things in milk besides protein. (It'll save you money, too.)

If you do decide to use a protein powder, be sure to get one that's sold as food, not a supplement. Truth-in-labeling laws don't apply to supplements, and in many cases neither do food and drug safety laws. You have no guarantee that a supplement powder really contains what it says it does, or that it came from safe sources or was handled properly in processing. Contamination with heavy metals is a particular problem with protein powders. If the label says "Nutrition facts," it's a food and the label has to be accurate. If it says "Supplement Facts," it can be pure fiction.





DIETITIANBECKY
Posts: 26,573
8/3/13 3:43 P

For folks who are really wanting the flavor of peanut butter for smoothies, shakes, dips, etc....and trying to cut calories---PB2 is a great solution. Folks use it often in my weight loss classes.

Becky



EXOTEC
Posts: 3,140
8/3/13 3:07 P

I like whey protein, too. I use a brand called "Designer Whey" that's very tasty. I've started just buying the plain or vanilla and using DaVinci flavorings to make it different every day. Their sugar-free is made with sucralose (Splenda™). Atkins shakes are also whey protein, and I use them for breakfasts sometimes.

I stay as far from anything soy as I can. I will use a little bit of *fermented* soy (only) as a condiment (soy sauce, etc). But otherwise, no.

I'm a real peanut butter junkie, too... and I'd love to find a suitable substitute... but I'm not convinced the processing of things like "PB2™" and the like makes it any better. I use a lot of other nut butters, and they're good and I like them. But sometimes I just want peanut butter! Of course, I'm avoiding it on the basis of the antinutrients in it (same reason as the soy), and other nut butters have similar negatives. Perhaps not as much.

I wonder, longingly, about the PB2™ though.
Anybody know?



LILLIPUTIANNA
Posts: 1,038
8/3/13 2:56 P

Be careful with whey protein. It's often from really cheap and crappy sources. If you have to get one, be sure to check to see if it's from ethical sources and not filled with GMO, super-hormone, cow juice.

I personally avoid powders and try to boost my protein through my diet. I drink a lot of almond milk. I add lentils to dishes. I eat a lot of peanut butter. Supplements aren't food. I want to get as much of my nutrition from food as possible.

Check some vegan websites for recipes that are high protein.



DIETITIANBECKY
Posts: 26,573
8/3/13 2:37 P

Why do you think you need more protein? Everyday this past week, you have been above 60 grams--and thus within your SP protein range?

A whey protein supplement would be your best option, since you are vegetarian (but not vegan). But really is not necessary

Becky
SP Registered Dietitian Nutritionist

Edited by: DIETITIANBECKY at: 8/3/2013 (15:39)


KENDILYNN
SparkPoints: (9,917)
Fitness Minutes: (13,078)
Posts: 659
8/3/13 2:04 P

My diet leans towards vegetarian, and I'd like to find a protein powder to add some protein to my smoothies/oatmeal on days that I'm a little low. I just bought a brown rice protein powder and it tastes awful! Seriously,I couldn't even hide the taste of a quarter serving in a strongly flavored smoothie.

So I guess my question is, if I don't have a particular problem with dairy, is there any reason I should avoid whey protein in favor of a plant-based option? I don't really want to depend on soy, but further plant based options are more limited and I'm afraid they'll all taste as bad as the brown rice. Or do you have any recommendations on plant- based powders?



 
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