We all need protein in order to ensure healthy muscle growth, but in today's hectic world when we don't always have time to eat properly, are we getting enough protein in our diets? If you are worried that you aren't getting enough protein, you can add different foods to your diet, or you can add protein supplements.
Once considered to be something for bodybuilders and athletes, dietary supplements are now used by anyone who needs a little extra protein. Dieters, medical patients, junk food addicts and people who just want to be a little more health-conscious are all using protein supplements.
Protein Supplements
The body makes certain proteins naturally and we also get protein in our diets. There are times, however, when we need just a little bit of extra protein, whether if it is for post-workout muscle recovery, as a part of a weight loss plan or just for a little boost of energy. There are a number of varieties of protein supplements, including liquid proteins, powdered protein, liquid protein shots (drinks, not needles) and capsules.
Liquid Protein: Muscles need protein to grow and stay strong and healthy, and sometimes, we need extra protein. Liquid protein supplements are made for people looking for muscle recovery following workouts or exercise, those who are trying to build their muscles and anyone else who needs additional protein in their diet. They are also used as meal replacements in many diets and for busy people who are always on the go.
Liquid whey protein shakes are easily and quickly digested, and their effects are almost immediate. They are ideal for those who don't eat a lot of meat. You can get liquid protein shakes that are low in fat or without fat and carbohydrates, which are ideal for dieters who are just looking for additional protein. Or, you can get them with fat and carbohydrates, which is great for before and after workouts. Because many of these are milk-based, people who are lactose intolerant should read the ingredients carefully before buying any liquid protein supplement.
Protein Powder: These are great because they can be added to a number of recipes, or enjoyed in shakes and smoothies. They can be enjoyed as an additional source of protein in your diet or as a meal replacement. Whey powder is one of the more commonly-used protein supplements. Whey is a byproduct of the cheese-making process, and when dried, it turns into whey powder, which can then be added to shakes and smoothies or incorporated into recipes.
Because there are different types of whey powder, there are going to be powders with varying amounts of fat and carbohydrates. If you are looking for a protein supplement that is going to promote muscle recovery following workouts, then look for one that is higher in fat and carbohydrates. If losing weight is your goal, look for a protein powder supplement with fewer carbohydrates and less fat. Whey is a milk product, so it is not good for the lactose intolerant.
There are other protein powders that you can choose from, including soy-based powders, which are great for vegetarians and people who are intolerant to milk and milk products. Soy powder comes from soybeans, so it is entirely a vegetable product. The taste isn't really the greatest, but there are soy powders available that can be mixed with juice, milk or yogurt, and taste really good.
Protein Shots: Not only do they provide additional protein in your diet, but protein shots also give you that little boost of energy when you need it. Most of these protein supplements contain between 20 and 25 grams of protein per serving, so they really pack a punch.
Protein shots are no more expensive than the energy drinks that many people buy, but they are a whole lot healthier for you. They will provide you with the energy that you need in a healthy way, and with a lot of great flavors to choose from, they taste great too. Try protein shots in grape, apple, raspberry, lime and more.
Are Protein Supplements Safe?
If you are using protein supplements along with a balanced nutritional plan, there is no reason why using protein supplements would not be healthy. Like everything, you can have too much of a good thing, but all you need to do is find out how much protein you need (the average adult requires 55-65 grams of protein daily), and how much you are currently getting. If you are not getting enough in your diet, then by all means, go ahead and use protein supplements. In fact, using protein supplements can help you to reach your health goals quicker, whether they are experiencing weight loss, having more energy, building muscle or achieving overall good health.
Dietary Sources of Protein
There are a number of foods that are high in protein that you can add to your diet, in addition to using protein supplements. Not only are these foods high in protein, but many are loaded with other important vitamins and minerals that the body needs to stay healthy and strong. The following is a list of some of the tastiest foods with high protein contents:
Meat, Poultry, Fish, Milk Products, Eggs and Beans
Vegetables, Nuts & Seeds, Grains, and Pasta
Lean red meat - 7 grams of protein per ounce
Chicken breast - 9+ grams of protein per ounce
Chicken thigh - 10 grams of protein per ounce
Drumstick - 11 grams of protein per ounce
Pork chop - 22 grams of protein
Pork tenderloin - 7 grams of protein per ounce
Bacon - 3 grams of protein per slice
Canned tuna - 6.5 grams of protein per ounce
Fish fillets - 6 grams of protein per ounce
Large egg - 6 grams of protein
Milk - 8 grams of protein per cup
Yogurt - 8 to 12 grams of protein per cup
Mozzarella cheese - 6 grams of protein per ounce
Cheddar and Swiss cheese - 7 to 8 grams or protein per ounce
Parmesan cheese - 10 grams of protein per ounce
Baked beans - 12 grams of protein per cup
Baked beans and wieners - 17.5 grams of protein per cup
Beans - 3 to 18 grams of protein, depending on type
Corn - 2.5 to 5 grams of protein per cup
Lentils - 18 grams of protein per cup
Okra - 3 to 4 grams of protein per cup
Peas - 5 to 16 grams of protein, depending on type
Potatoes - 2.5 to 3.5 grams of protein per potato, depending on how it is cooked
Sweet potato, baked or boiled - 2.5 grams of protein per potato
Spinach - 6 grams of protein per cup
Oat bran - 7 grams of protein per cup
Smooth peanut butter - 4 grams of protein per tbsp
Whole grain wheat flour - 16.44 grams of protein per cup
All purpose white flour - 13 grams of protein per cup
Whole wheat bread - 5 grams of protein per two slices
Whole wheat pasta - 7.5 grams of protein per cup
White pasta - 6.5 grams of protein per cup
Eating a healthy, well-balanced diet is essential for good health, and having plenty of protein is essential for muscle growth and development. If you incorporate some of these foods into your daily diet, along with a protein supplement, such as a shake, smoothie or snack bar, you will be doing your body a world of good.
More Information:
Protica Research (Protica, Inc.) specializes in the development of Capsulized Foods. Protica manufactures
Profect, IsoMetric, Pediagro, Fruitasia and over 100 other brands, including Medicare-approved, whey liquid protein for bariatric patients. You can learn more at
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