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protien powder - pros and cons of each?



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DIETITIANBECKY
Posts: 26,543
7/8/13 5:17 P

If you want to see more about the research and soy, here is our SP article on the topic:
www.sparkpeople.com/resource/nutrition_art
icles.asp?id=732


Glad to help
Becky



CHOCOLATECHAI
Posts: 503
7/8/13 5:10 P

PS thanks for the comments on soy.
my inlaws are japanese, and they and their entire familes eat so much soy... but all i hear around the US is "be afraid - be very afraid". ;-)



DIETITIANBECKY
Posts: 26,543
7/8/13 4:37 P

You are meeting your protein needs for the day based on your SP range.
Are you experiencing excessive hunger in the morning on your slightly lower protein breakfast?
A yogurt smoothie would be a good source of protein--you can boost it even more by using Greek Yogurt.

From what you are sharing, I really don't see a need for a protein supplement at all.

If you do decide to use one, they are basically going to all do the same for you. Find one that is reasonably priced, a flavor you enjoy (or unflavored if it is your preference). Any type will be fine: whey, soy, egg, etc. And for the healthy adult there is no concern with soy.

Becky
SP Registered Dietitian Nutritionist.



WADINGMOOSE
Posts: 1,044
7/8/13 4:32 P

with strawberries, it tastes like cheesecake :) I find I have to blend it a little longer with my blender to get it nice and smooth though.



CHOCOLATECHAI
Posts: 503
7/8/13 3:50 P

does cottage cheese in smoothies taste much different.

I don't really like it (oddly, since i love other types of farmer cheeses), but i guess masked with the berries and all?



WADINGMOOSE
Posts: 1,044
7/8/13 3:29 P

I do use protein powders, but I also sometimes use cottage cheese rather than yogurt in my morning smoothie and that really adds protein. I also find that greek yogurt rather than regular yogurt increases the protein content enough. That and the fibre that comes in the berries I usually add and I'm good until my 9am snack.



CHOCOLATECHAI
Posts: 503
7/8/13 2:52 P

ps. it's not about protien deficiency, with or without the protien powder, i come up just fine on Spark's daily goals.

it's more about residual hunger. protien (apparently) takes longer to digest, so your stomach is happily churning on it, and not sendinng out the "oh my god, i'm starving" signals. :-)

each of my other meals has one serving of healthy protien, but mornings i just can't really work it in.

thanks for your comments about soy. i'd heard a bit about it, so i'll google.



GDBEAR65
SparkPoints: (2,095)
Fitness Minutes: (0)
Posts: 574
7/8/13 2:49 P

Without tracking your intake it is hard to know whether you are protein deficient. Having a smaller amount of protein for 1 meal doesn't mean you aren't hitting your goal for the day, nor does it mean your breakfast is inadequate.

Whey Protein Concentrate will give you the best bang for your money, however if you are lactose intolerant you may have to go with Whey Protein Isolate. I'm not a fan of soy protein as much of it comes from GMO soy which is reported to be more estrogenic than natural - not sure how much truth there is to that but I'd rather be safe than sorry - too much estrogen can lead to its' own set of problems. Egg protein is quite expensive but is one of the best proteins out there.



CHOCOLATECHAI
Posts: 503
7/8/13 2:39 P

Hi! I'm eating a healthy 1200-1500 cal diet, eating every 2-3 hours (meals at 300-400 cals, snacks at 100-150 cals). The trouble is protien in the morning. I don't really like food, especially anything heavy in the morning, so I've settled on soymilk chai (8oz of soy), and/or yogurt smoothies. Neither of those give me much protien, so my doc casually suggested adding protien powder to my smoothies or chai. (we weren't really talking diet, so that's why i say 'casually').

I looked and found 3 types: Soy protien, Whey protien, and egg white protien.

Does anyone have experience with these? Favorites? Comments on when to use one or another? if one tastes better? or works better in baking, etc? I'd love anything you all know about it!

I probably won't do the egg white, as it's really pricy, but would love any comments on it, anyhow, just incase it's worth it.



 
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