A product like "Beneprotein" (or similar store brand) is going to be one of the most cost conscious choices. And another good lower cost item is non-fat dry milk powder. This can be used to boost protein in soups, stews, quick breads, potatoes, smoothies, milk, yogurt, etc. It has numerous applications, and is very low in cost.
Becky SP Registered
Fitness Minutes: (85,382)
7/11/13 12:22 P
Protein powders are really unnecessary. I suggest you save your money and the calories.
You need approximately .5-.8g of protein per pound of body weight while strength training. You should have no issues getting that from the food you eat. It typically works out to between 20-30% of your daily intake. Which I'm pretty certain is around the amount Spark recommends.
You can include eggs/egg whites, legumes/lentils, lean meats (pork, fish/seafood, chicken and lean beef), low fat dairy (I personally recommend cottage cheese and Greek yogurt), even nuts and seeds.
And if you're looking to build muscle, I would change your perspective and not feel there is gender discrimination. Women build muscle the same way as men. It just looks different on us.
"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. It doesn't happen, what does happen is you get results. Lifting Barbie weights does nothing but waste time.
Fitness Minutes: (0)
7/11/13 8:28 A
The difference is in the cost, regardless of whether their is a difference in benefits, the main benefit is to your wallet, which many people would consider a good thing. A good WPC80 will cost significantly less than a WPI.
Please realize that the site referenced is a supplement selling site. It is not a research based site. While it provides the slight differences between products; this does not mean there is any true difference for the "healthy adult." There is no talk or reserach support that "this type" does better than "that type".
Honestly....If your intake is low in protein; first look at your food selections and make some adjustments---why are you not in your SP range. If that doesn't do the trick--then get a supplement that you like, can afford and can use as you desire (smoothies, shakes, in baked products, etc).
Thanks for the link! While I realized the concentrate had more immune-building properties, I was unaware of its CLA content. That makes me more inclined to want to use it... still, I seem to do better with the isolate (seems easier for me to digest as well as not being mucus-forming). I may try some more of the blended varieties.
I agree, there is no difference for men and women. However, the sports performance proteins tend to have many other supplements and sugar added... they are also higher in calories.
If you're not getting enough protein in your diet and want to add whey, read the labels carefully. Find one not sweetened with sugar... natural sweeteners such as xylitol and/or stevia are better choices, IMHO. You will find many of the latter to choose from in a health food store.
I prefer whey protein isolate but a blend of isolate and concentrate is fine for most people.
Protein powder is not a "one size fits all" product. And most people do not even need it or benefit from using it. To start with... Are you tracking your food intake? How much protein are you getting on most days? Is this amount within your SP protein range, which I am guessing is 60-136 grams?
If you make your nutrition tracker public, I can give more insight---let me know if you need the steps to do this?
Becky SP Registered Dietitian
Fitness Minutes: (14,252)
9,692 7/5/13 10:33 P
1) Whey protein is not low in calories. That's not the point of it. 2) Men and women do not need two different kinds of protein. 3) You don't need whey protein to lose weight. How you use it depends on your needs. It's generally better to get your protein needs from your diet. 4) There is no "best" - there are different brands that taste differently, but ultimately all serve the same purpose. Increase the protein in your diet.
What's your goals, and needs? Are you short in protein? Do you skip meals and need something to get in their place? Or are you wanting to make meal replacements?
Edited by: DRAGONCHILDE at: 7/5/2013 (22:34)
Heather Writer, mother, wife, and breadwinner. I love to run, but running doesn't love me, so I'm switching to my low-impact bike.
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