Protein 101 Everything You Need To Know INTRODUCTION TO PROTEIN LEANFIT PROTEIN 101 1
Table of Contents 03 Introduction to Protein 06 How Much Protein Do You Need? 09 How To Choose The Best Protein Powder for You (In 5 Steps) 21 Optimal Times to Take Your Protein Shake 24 The Health Benefits of Whey Protein INTRODUCTION TO PROTEIN LEANFIT PROTEIN 101 2
Introduction to Protein INTRODUCTION TO PROTEIN LEANFIT PROTEIN 101 3
Why is protein so important? 1. Muscle Development Combined with exercise, protein fuels development of muscle mass and strength. 2. Muscle Repair Protein helps repair muscle tissue torn during intense training. 3. Body Shaping Protein improves lean muscle tone and promotes fat loss. 4. Curbs Hunger Protein is highly satiating which leads to steady blood sugar levels and may prevent overeating. 5. Improves Body Function Beyond aesthetics, adequate protein intake is also required for our bodies to produce various hormones, enzymes and neurotransmitters for the proper functioning of our bodies. 6. Immune System Support Protein supports immune system optimization. 7. Prevent Muscle Loss Protein supplementation can help curb muscle loss as we age, limiting weakness and fatigue from exercise and everyday tasks. INTRODUCTION TO PROTEIN LEANFIT PROTEIN 101 4
Protein intake is particularly important for active people, whether they are bodybuilders or everyday athletes. During training or exercise, muscle fibres are torn by intense contraction of the muscle. To repair these micro tears and build stronger muscle fibres, our bodies undergo something known as protein synthesis. Including a high-quality protein supplement, as well as an array of whole-food protein sources in your healthy living regime, might be just what you need to reach your fitness and nutrition goals. Protein from our food and protein supplements is broken down into various amino acids and used to repair the muscles. Protein in powder form is faster-digesting (compared to the protein found in meats, etc.), which means it releases amino acids quickly. This can be highly beneficial post-workout to repair recently broken down muscle tissue. Consuming enough protein before and after a strenuous activity leads to improved body composition as the body will burn fat stores for energy rather than muscle. This results in muscle growth and the toned look you re striving for. Protein from our food and supplements is broken down into various amino acids and used to repair our muscles. INTRODUCTION TO PROTEIN LEANFIT PROTEIN 101 5
How Much Protein Do You Need? HOW MUCH PROTEIN DO YOU NEED? LEANFIT PROTEIN 101 6
How Much Protein Do You Need? There are multiple ways to achieve your protein intake goal. Many people can get enough protein in their diet by eating sources of protein like meat, fish, chicken, dairy products or vegan foods rich in protein. *1 However there are reasons why an athlete may need to increase their protein intake in his or her diet: If you are starting to exercise more often or increase the intensity of your workouts, you will need to adjust your protein intake accordingly. To help recover from a sports injury, you may want to increase your protein intake to provide your body the building blocks it needs to heal faster. Teenagers need more protein to fuel their workouts because their body is still growing. With the time demands of active people, not everyone has time to prepare meals that supply the amount of protein needed. High quality protein powders are a convenient source of protein to add more protein into your diet. High quality protein powders are a convenient source of protein to add more protein into your diet. *1: leanfit.com/vegan-protein-sources HOW MUCH PROTEIN DO YOU NEED? LEANFIT PROTEIN 101 7
How to calculate your recommended protein intake. When it comes to the amount of protein you should consume, it all depends on your activity level. Active Individuals If you re an active person, consistently breaking down muscle tissue, it s recommended that you consume 1.4-2 g of protein per kilogram of body mass per day. (An individual weighing 68 kg (150 lbs) should consume anywhere between 95-135 g of protein, per day based on these recommendations). Many fitness professionals may even suggest this to be on the low side. Athletes consume 2.2 g protein per kg of body weight daily, as a general rule of thumb. Athletes Depending on your goals, this number may need to be increased. Many athletes will consume 2.2 g of protein per kilogram (equivalent to 1g protein per lb) of body weight daily, as a general rule of thumb. As with any macronutrient, there is a period of trial and error while you learn how you ll respond to a specific amount of protein. It s important to be in tune with your body. If you are feeling unusually tired or weak when training, try increasing your protein intake slowly to improve your performance. Alternatively, work with a professional who can suggest alterations to your intake based on your individual response. HOW MUCH PROTEIN DO YOU NEED? LEANFIT PROTEIN 101 8
Choosing the Best Protein Powder for You in 5 Steps INTRODUCTION TO PROTEIN LEANFIT PROTEIN 101 9
The market is flooded with protein powders after all, they re a quick and efficient way to make sure you get all the protein you need. Go to any health food store, gym, or do a quick online search, and you ll quickly feel overwhelmed by the choices! You may have already noticed, all protein powders are not created equal. As with most products, you ll find a huge range when it comes to quality. Although, it can be hard to ignore the hype, understand if fancy label terms such as pharmaceutical quality make a difference, or even know if gender-specific protein are necessary. Rest assured; Once you know what to look for and what to avoid, you can find the very best protein powders based on ingredients, quality, value and more! Just follow these 5steps: Step 1 Check the Type of Protein Used Step 2 Measure Protein Content Per Bottle Step 3 Look for Branched Chain Amino Acids (BCAAs) Step 4 Watch for Fillers Step 5 Check Product Certifications HOW TO CHOOSE THE BEST PROTEIN POWDER FOR YOU LEANFIT PROTEIN 101 10
STEP Choosing the Best Protein Powder for You in 5 Steps 1 Check the Type of Protein Used Protein is known for strengthening the immune system, speeding up post-exercise recovery, improving lean muscle growth and contributing to overall health. Whey Protein is the most commonly used source of protein in protein shakes. It s a by-product of the cheese-making process. Whey has distinct advantages over other types of protein supplements because it s easily and quickly absorbed and used by our bodies, and has a superior branched chain amino acid content. If the goal is performance, no other protein performs better than whey because it is such a fast-digesting source of protein. You ll typically see whey protein listed on the ingredients label in one of three forms: Whey protein isolate, whey protein concentrate, and hydrolyzed whey. If your stomach is intolerant of dairy, or you re trying to limit or completely avoid eating animal products, plant-based proteins deliver lactose-free protein that s tasty and rich in additional nutrients like fibre and antioxidants. While there are many options on the market, including exotic ones like algae protein, some of the more common varieties we ll encounter are peas, hemp and rice. HOW TO CHOOSE THE BEST PROTEIN POWDER FOR YOU LEANFIT PROTEIN 101 11
Comparing Whey Protein Isolate Whey Protein Isolate is further processed to remove all the lactose and fat in the whey. This results in a lean, protein-packed supplement that s over 90% protein. Unlike whey concentrate, whey isolate is suitable for people who have lactose sensitivities. It also has a thinner texture and flavour, which you may prefer if you like to mix your protein shakes into smoothies and other foods. However, whey isolate is pricier than whey concentrate. Isolate: no lactose or fat costs more thinner texture Concentrate: low in fat & carbs budget-friendly creamy, milky taste Concentrate Whey Protein Concentrate contains low levels of fat and carbohydrates (lactose), and dissolves easily. It varies in percentage of protein up to 90% when highly concentrated. When it comes to price per gram of protein, it s one of the most budget-friendly options you ll see. Whey concentrate has a slightly creamy, milky taste that many people find delicious. Hydrolyzed Hydrolyzed Whey Protein is used in some protein shakes. During the processing of the whey, manufacturers introduce various acids and enzymes to break down the protein to make it easier for our bodies to absorb. This can be costly and the resulting product has a bitter aftertaste dependent on the degree of hydrolysis. Research is still inconclusive on whether the extra cost translates to any real, benefits. Hydrolyzed: better absorption costly possible bitter aftertaste HOW TO CHOOSE THE BEST PROTEIN POWDER FOR YOU LEANFIT PROTEIN 101 12
Comparing Plant-Based Protein Pea Protein: mellow tasting gluten free highly digestable Pea protein Pea protein is hypoallergenic, gluten-free and highly digestible. It has a fluffy, light texture with a mellow, slightly sweet and neutral flavour that blends well with other ingredients. Pea protein can keep you feeling full for long periods of time. Hemp Protein: source of omega-3 gluten-free highly digestable Hemp protein Hemp protein is a good source of Omega-3 fatty acids, a healthy fat that many of us don t get enough of in our regular diet. Hemp protein contains all 20 amino acids used in the human body, including the eight essential amino acids. Globulin proteins found in hemp are similar to proteins found in the human body, which is important for helping our bodies make the proteins it needs for growth and repair of lean body tissue. Hemp protein has many other great benefits - it is easier to digest than protein from many grains, nuts and legumes; and it is a good source for many key nutrients such as iron, magnesium and zinc. Whole rice Whole rice alone isn t very high in protein, but is rich in various minerals and vitamins. After an extraction and purification process, a powder with up to 90% protein is obtained. Rice protein is extremely easy for our bodies to absorb. For example, less than 60% of soy protein is digested and absorbed by our bodies, compared to more than 80% for rice protein. Rice Protein: neutral taste rich in minerals & vitamins gluten free highly digestable HOW TO CHOOSE THE BEST PROTEIN POWDER FOR YOU LEANFIT PROTEIN 101 13
Benefits of Blending Plant-Based Protein Whatever plant protein you use, explore the benefits of mixing several plant proteins together, or buy a product that uses a blend of different plant-based protein sources. Your body needs a wide range of essential amino acids the building blocks of protein. Some plant proteins are incomplete, meaning they re low in certain amino acids that are necessary for human dietary needs. But by mixing different plant proteins together, each plant protein complements the other to deliver high-quality nutrition. Take rice protein and pea protein for example. Rice protein is rich in the amino acids cysteine and methionine, but is rather low in lysine. Pea protein is the complete opposite: rich in lysine but low in methionine and cysteine. When combined, they strengthen each other. The result is a protein absorption and efficiency rate that s very similar to egg- and dairy-based proteins, but without the potential allergy problems linked with dairy, soy and eggs! Plant proteins complement each other to deliver high-quality nutrition. HOW TO CHOOSE THE BEST PROTEIN POWDER FOR YOU LEANFIT PROTEIN 101 14
Other Protein Options While whey and plant-based proteins make up most of the protein supplement market, two other minor players are on the field casein and eggs. Egg Protein: non-dairy more expensive harder to mix Egg protein Egg protein used to be the shining star of the protein supplement industry before it got replaced by the cheaper, better-tasting whey protein. However, it s still relatively easy to find egg protein powders. Egg protein is ideal if you re trying to avoid dairy. It s low in carbohydrates, and if you select a supplement made from egg whites alone, it s also free of cholesterol. Casein: bland taste milk by product slow digesting Casein Casein is also a milk byproduct. When processing whole milk, 20% of it is whey protein; the remaining 80% is casein. Casein has a very similar texture and taste as whey, but whey gets digested quickly while casein is absorbed very slowly over the course of many hours. Some people take casein in the evening so their bodies get a slow release of protein throughout the night. HOW TO CHOOSE THE BEST PROTEIN POWDER FOR YOU LEANFIT PROTEIN 101 15
TIP: Some protein supplements and shakes contain several protein ingredients. Ingredients are listed on the label in order of amount by weight, from highest to lowest. Taste and Texture Whatever type of protein you use; taste and texture can be just as important as the nutritional quality of the protein. Flavours & Sweetener Choices No matter the source of protein, protein shakes can typically be divided into three flavour categories, made with: No flavours & sweeteners. Often labeled unflavoured or natural. Artificial sweeteners & flavours, or a combination of artificial and natural flavours or sweeteners. Natural flavours and/or natural sweeteners only. Quick Flavour Twists When trying a protein powder for the first time, buy the smallest size possible to see if you like the taste, texture and mixability. Once you ve chosen a protein powder that fits your individual needs and dietary requirements, a few twists can enhance the flavour quickly and easily: Mix the protein powder with a dairy milk or non-dairy milk, such as almond or other nut milk, for a creamier flavour. Use more or less liquid to reach your desired taste and sweetness Add a handful of fresh or frozen berries for a burst of natural, vitamin-rich sweetness. Toss in a spoon of nut butter for a smooth, rich taste. Add a scoop of cocoa powder to satisfy chocolate cravings. If you don t have dietary considerations, go with the protein source that makes the most sense for your taste preferences and your wallet. HOW TO CHOOSE THE BEST PROTEIN POWDER FOR YOU LEANFIT PROTEIN 101 16
STEP Choosing the Best Protein Powder for You in 5 Steps Measure Protein Content Per Bottle 2When comparing similar proteins to determine value, don t let the size of the supplement s tub or scoop size fool you. Don t get caught up comparing the amount of protein in products with completely different scoop shapes and sizes! Read the Nutrition Facts panel to check how big the serving size is. To figure out the percentage of protein in every serving of your protein powder, use the following equation: When you re choosing protein supplements, generally higher percentages are better because it means you re getting more protein for your money. But no matter what, there will almost always be some carbs and possibly fat in protein powders, depending on the protein source. A similar sized bottle may have different amounts of protein due to different percentage of protein content. protein(g) per serving serving size (g) x 100 = % of protein per serving For example: 25 g 31 g =.806 x 100 protein serving per serve size = 80% protein per serve 1 kg bottle with 80% protein/scoop = 800 g protein total per bottle 1 kg bottle with 60% protein/scoop = 600 g protein total per bottle HOW TO CHOOSE THE BEST PROTEIN POWDER FOR YOU LEANFIT PROTEIN 101 17
STEP Choosing the Best Protein Powder for You in 5 Steps TIP: It s a red flag if you see individual amino acids listed in the ingredients list. Unfortunately, some manufacturers engage in this kind of protein spiking, adding cheap and non-essential amino acids to artificially inflate the grams of protein in the nutrition label. 3Look for Branched Chain Amino Acid BCAA s Provide Enhanced Recovery You ve already learned that amino acids are the building blocks of protein. There are 9 essential amino acids that our bodies aren t able to make and you ll need to ingest them in various forms of protein. Three of these essential amino acids (leucine, isoleucine, and valine) are branched chain amino acids (BCAA s), and they re scientifically proven to improve how your body processes protein. BCAA s also increase exercise endurance and boost muscle growth, among other benefits. A high-quality product will generally have its BCAA content listed on the label (but not in the ingredients list). HOW TO CHOOSE THE BEST PROTEIN POWDER FOR YOU LEANFIT PROTEIN 101 18
STEP Choosing the Best Protein Powder for You in 5 Steps 4Watch for Fillers Now it s time to turn our attention to what s in the rest of the scoop. Many popular protein supplements contain filler ingredients that reduce the actual amount of protein we get per serving. Keep in mind that it s impossible for any protein shake to be 100% pure protein. Avoid brands that pack their products with too many unnecessary fillers such as dextrins or glucose that have little nutritional value and are inexpensive in relation to the cost of protein. If a protein product has added ingredients, make sure they serve a nutritive or therapeutic purpose (such as a source of fibre, vitamins or minerals), not ingredients that merely act as a filler. HOW TO CHOOSE THE BEST PROTEIN POWDER FOR YOU LEANFIT PROTEIN 101 19
STEP Choosing the Best Protein Powder for You in 5 Steps Check Product Certifications 5Steps 1-4 only matter if you can trust the label to begin with! If the protein shake you re reviewing checks all the right boxes in each of the 5 steps, mix it with your favourite beverage and enjoy! Good Manufacturing Practice Look for a brand that is manufactured under the quality standards of Good Manufacturing Practices (GMPs). GMPs ensure products are consistently produced under conditions that allow you to trust a product s purity, quality and strength. 3rd-Party Independent Verification Some companies will turn to a third-party independent verification program to help assure safe manufacturing processes. These third parties conduct independent off-the-shelf tests, check for contaminants, verify that the ingredients inside the product are as stated, and can screen for banned substances all so you can be sure the products live up to their claims. Products that are part of the programs often display a seal or label. Example verification programs include: Informed Choice NSF International United States Pharmacopeia (USP Consumerlab.com HOW TO CHOOSE THE BEST PROTEIN POWDER FOR YOU LEANFIT PROTEIN 101 20
Optimal Times to Take Your Protein Shake OPTIMAL TIMES TO TAKE YOUR PROTEIN SHAKE LEANFIT PROTEIN 101 21
With all the scientific talk out of the way, let s tackle another burning question. When should you take your protein shake? The answer is simple: Your favourite protein powder can be consumed in a delicious shake pre or post workout or at any time that you feel you could use the extra boost. Post-workout You should be aware that there are more effective times for consuming a protein shake to maximize its benefits. The best time to consume your protein beverage is within an hour post-workout. This is when your body most needs the amino acid building blocks to promote cell growth and repair muscles so you can grow bigger and stronger! If you want to refuel quickly after exercise whey protein powders are ideal. They are quickly digested and can be easily stored in your gym bag or shaker cup. Pre-workout Another good time to consume a protein shake is approximately 30 minutes prior to your workout. Consuming as few as 20 grams of protein in a pre-workout shake can significantly increase the delivery of amino acids to your muscles for up to 2-3 hours post-workout. If there is enough protein in your system prior to a workout, it creates what is known as an anabolic window. This is a period of time after your training session when your body is particularly primed to use protein to build lean muscle mass. OPTIMAL TIMES TO TAKE YOUR PROTEIN SHAKE LEANFIT PROTEIN 101 22
Ways to incorporate protein throughout the day Critical times of the day Other significant times to consume protein are before bed and just after waking up to help with hunger and prevent starving the body. Our bodies don t like to go 8 hours without proper nutrition. A protein shake with low sugar and carbohydrate values is a perfect way to feed the body without hindering sleeping efforts or starting the morning with a sugar rush. The most important thing to remember is that protein intake is crucial to athletic performance. Regular, moderate doses of protein through the day are necessary to support a hard-training athlete looking to build lean muscle. While shakes are the most popular way to use protein powders, there are many more ways to use your favourite protein powder in your meals. Here are just a few ideas: Sprinkle it on cereal. Mix it into baked goods like pancakes, muffins and bread loaves. Stir it into soups and stews. Combine it with burger patty ingredients before forming the burger patties. Whip it with dressing and drizzle it onto salads. Visit leanfit.com/recipes for ideas on how to incorporate protein powder into meals throughout the day OPTIMAL TIMES TO TAKE YOUR PROTEIN SHAKE LEANFIT PROTEIN 101 23
More Health Benefits of Whey Protein MORE HEALTH BENEFITS OF WHEY PROTEIN LEANFIT PROTEIN 101 24
Next time you enjoy a whey protein shake, you ll be accomplishing more than simply improving your exercise recovery and fueling a healthy lifestyle. In fact, whey protein has anti-aging powers and several other surprising benefits. 2. Whey Supports Healthy Blood Sugar Levels 1. Whey Boosts Your Gut Health You might already take probiotics supplements that deliver beneficial bacteria to your gut, potentially helping with digestion, irritable bowel syndrome, immune system health and more. Whey protein are foods that stimulate and improve the growth and benefits of probiotics. For example, doctors report that calcium phosphate minerals in whey, as well as the naturally occurring carbohydrates in whey, all help the good bacteria in the gut to flourish. A recent study evaluated whether eating whey protein at breakfast is more effective than eating other proteins for controlling blood sugar levels. The research found that whey protein has a greater effect on lowering blood sugar levels after a meal than any other source of protein like soy, tuna, or eggs.* 2,3 The study also showed that participants who ate whey protein at breakfast felt less hungry throughout the day. The researchers concluded that a whey protein drink is easily prepared and provides the advantages of weight loss as well as reduction of hunger and blood-sugar spikes. *2: Whey Protein May Help Control Type 2 Diabetes *3: ENDO: Is Whey Protein the Breakfast of T2D Champions? MORE HEALTH BENEFITS OF WHEY PROTEIN LEANFIT PROTEIN 101 25
3. Whey Helps You Avoid Getting Sick Doctors in Today s Dietitian report that various components in whey have antiviral and antimicrobial powers. Whey boosts your immune system s strength and may help you dodge the next wave of germs making their rounds in your home or office. 4. Whey May Keep Your Brain and Body Young As you age, subtle changes begin to occur in your mind and body. Studies suggest whey protein may help protect your neurocognitive health and slow some key signs of aging. Whey protein may enhance your levels of tryptophan, which in turn becomes serotonin, a neurotransmitter that s essential for improved mood, handling stress and more. As you get older, your levels of serotonin naturally drop. Whey protein may boost cognitive performance, specifically when you re under chronic stress. Whey increases your glutathione, a so-called super antioxidant that may prevent premature aging while reducing infections and guarding against injuries. Whey protein helps build and maintain lean muscle mass. Preserving lean muscle mass is key for minimizing a wide range of age- and frailty-related diseases and health problems, and ensuring you can enjoy an active, fulfilling lifestyle no matter your age. MORE HEALTH BENEFITS OF WHEY PROTEIN LEANFIT PROTEIN 101 26
There s plenty to know about protein, but make sure you re not overthinking it. When you keep it simple, you improve your chances of sticking with a new healthy habit. That s when you experience the kind of changes that last a lifetime. Share with us on social channels @LeanFitBrand (Facebook, Instagram, Twitter) leanfit.com MORE HEALTH BENEFITS OF WHEY PROTEIN LEANFIT PROTEIN 101 27