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If you want to lose weight but your daily meal consists of pizza and other fast foods, then it’s time for a change. The answer to weight loss in the creation of a calorie deficit. A calorie deficit takes place when you take in fewer calories than you expel from your body.
This can be done by consuming fewer calories, working out to burn more calories, or combining the two. After creating a calorie deficit, the next step is to consume protein powders. Protein will help you to remain full for long, which can result in less eating and weight loss.
Also, protein boosts your metabolism by using more calories for its digestion and absorption. Additionally, proteins help in the building of muscle when combined with exercise. The more the muscles you have, the more the calories you will burn. So, what’s the best protein powder for weight loss?
Coffee-flavored protein powder contains coffee grounds that contain caffeine, a stimulant that boosts metabolism. Additionally, caffeine also heightens your stamina when you are working out. This allows you to burn more calories and fat. Hence, consume this powder thirty to sixty minutes before your workout. Moreover, the protein in the powder can promote weight-loss through decreasing your appetite. This gives room for reduction in daily calories consumed. But since some coffee-flavored protein powders don’t have caffeine, ensure you read the nutrition label keenly.
Whey protein is one of the most famous protein powders currently, and it’s also a milk protein. The body can easily digest and absorb whey protein, and for this reason, it is consumed after working out for building muscle and recovery. Studies prove that whey protein not only helps in muscle building, it also helps with losing weight. A research study showed that obese and overweight people who participated in the study by supplementing with whey protein gained more muscle and lost more weight than people who did not. Participants also experienced massive improvements in blood sugar control, cholesterol levels, and blood pressure. These benefits originate primarily from the ability of whey proteins to reduce appetite and make the consumer feel full.
Casein is the second milk protein but does not digest as fast as whey protein. However, they share a majority of the weight loss characteristics. When exposed to the stomach acids, casein protein creates curds. Hence, your body will take about 6-7 hours for digestion and absorption. This slow digestion will help you eat less through reducing your appetite. According to research, casein has the most significant effect in making you full and reducing calorie intake. Additionally, casein is a rich source of calcium. Numerous observational studies have shown a relationship between lower body weight and a high intake of calcium.
Soy protein is a plant-based protein that has all the nine essential amino acids required for human health. Because of this, it is a rich source of protein that is suitable for vegans and people who cannot consume milk proteins. According to research, soy protein has an impact on appetite reduction and decreasing the calorie intake. Studies have also shown that soy assists postmenopausal women in losing belly fat. Garden of life, vega and GNC produce some of the most popular supplements and meal replacements on the market.
If you are intolerant to milk proteins, egg white protein is an ideal alternative. This powder is made through processing of dehydrated chicken egg whites. Products made from egg white protein are taken through a process called pasteurization. The process hinders Salmonella while inactivating avidin protein that combines with B vitamin biotin to prevent its absorption. The powder can help reduce appetite and reduce calorie consumption to lose weight.
Just like soy protein powder, pea protein powder has all nine essential amino acids, which makes it a full protein. Pea protein has lower levels of some essential amino acids than dairy-based protein powders. Pea protein powder is processed from yellow peas. The powder is hypoallergenic, which makes it a perfect choice for those who cannot tolerate egg, soy, or milk. When it comes to losing weight, pea protein is an excellent plant-based alternative powder to dairy-based proteins. In a research study that looked into fullness and proteins, pea protein revealed a robust impact on reducing appetite. This led to study participants taking fewer calories in general and consequently their weight reduced. Pea protein’s taste does not resemble that of smashed peas. However, it comprises an earthy flavor that not all people can withstand. Therefore, some brands offer pea protein that is chocolate-flavored.
Foods that are plant-based like legumes, grains, vegetables, and fruits are the most abundant sources of dietary fiber. Sufficient fiber assists your body to normalize bowel movements, control blood sugar, lower cholesterol levels, and to maintain a healthy weight. Similar to protein, research shows that fiber assists in appetite reduction and calorie intake that leads to weight loss. However, it is unfortunate that most fiber is lost during the processing of plant-based protein powder. But some mixed protein powders that are plant-based have been fortified with fiber. Such products mix multiple sources of protein like garbanzo beans, chia seeds, pea, and rice. Together, the fiber and protein form a synergetic impact that helps in more weight loss than the individual ingredients. Hence, search for mixed protein blends that are plant-based and contain over five grams of fiber for each serving.
Depending on your needs and allergies, you will get the protein powder for you. These powders will help you beat your weight loss goals while maintaining the weight you want. We also cover an assortment of fitness equipment like rebounders to get fit as well, it takes two to tango! Get ready to change your wardrobe!
We all need proteins. Proteins are essential for normal cell functioning. Basically, proteins help maintain, rebuild and repair muscles. Besides playing the critical role in the cell process, protein has also been found to benefit individuals with diabetes. Whey protein, like our GNC review, for example, is a healthy option in controlling diabetes as protein digests slowly than carbs minimizing chances of a sugar spike.
Most packaged whey protein shakes have a higher content of sugar that will instantly increase blood sugar in a diabetic individual. For this reason, it is vital always to check the ingredient label to find out the products that do not contain added sugar. You can make the drink sweeter by adding your natural flavors.
Research has shown that consuming whey protein shortly before a high glycaemic index meal increases the early and late post-meal insulin secretion. Individuals with diabetes are advised to have their whey shake some minutes before their main meal, to keep their glucose levels under control afterward.
The preferred amount of whey protein is 0.35g for every pound of body weight. However, it is essential to let your doctor recommend you the amount of whey protein to consume per day.
Whey is bitter; you can add spices and flavors such as cinnamon and vanilla. Also, you only have to make sure that you are not adding calories into the shakes in the name of flavor. You can have a whey smoothie over breakfast cereals or any time of the day that you prefer.
Research has shown that whey protein contains several nutrients that are highly useful when it comes to controlling diabetes. Whey has an amino acid called L-cysteine that synthesizes glutathione. Glutathione is one of the body’s free radical that is responsible for insulin resistance and diabetes complication.
Whey protein highly increases insulin secretion thus decreasing blood sugar after a meal. Research has shown that whey protein also helps build muscles and reduce body mass to help one control their overall weight effortlessly.
Patients most likely to benefit from postprandial glucose lowering by whey protein are those with mild to moderate elevation of HbA1c, who have relatively well controlled fasting glucose, since this is the group of patients in whom postprandial glycaemia makes the greatest relative contribution to HbA1c. However, combining a dietary strategy with pharmacological agents in less well-controlled patients should also be evaluated, such as the combination of insulin to control fasting glucose, together with whey protein to reduce postprandial glycaemia; such a concept has proven to be effective with the combination of basal insulin and short-acting GLP-1 receptor agonists.
Diabetes can be unpredictable. It is normal to have fluctuations with your blood sugars regardless of eating the same foods and following your normal routine as advised by your doctor. We understand that it can be so frustrating that sometimes you might not understand why your blood sugars are what they are.
People with diabetes can control what they eat and the amount in that matter; taking their medication and the level of activities they engage in. We are shading light on some factors affecting blood sugar even after playing per its rules and regulations.
High blood sugar damages the blood vessels in the body and leads to increased risk for blindness, loss of sensation and heart diseases such as stroke.
It is essential to focus on what potentially causes your blood sugar to be out of range rather than feeling some sort of guilty. Tracking blood sugar levels is vital; this gives a better understanding of the trends to help you make proper decisions about your diet and physical activities to engage in.
The causes of rising and fall in blood sugar may affect each person differently because each person body is unique in functioning. Seek advice from your doctor when you notice that the blood sugar levels are persistently out of range.
Generally, whey protein supplements can be beneficial when it comes to controlling blood sugar. Even though, remember that the decrease in blood sugar may not occur in all circumstances. It will also depend on what other meals one is has. Whey protein can help diabetic individuals control their sugar levels when combined with dietary guidelines.
Whey is a product of cow milk. It is made as a by-product during the cheese making process. Whey contains a complete amino acid profile and is high in protein. Whey protein is essential when it comes to meeting the protein demands of different individuals like bodybuilders. Besides the fact that way is natural, there are some speculations that too much of it can lead to kidney damage.
This type of whey contains about 90% protein. It is thoroughly refined and contains less fat and lactose. Because of the rigors processing, isolate whey contains less vital minerals
This whey contains about 80 %protein. It is less refined and therefore contains more minerals, lactose, and fats. It is the most common in the market.
This type of whey is easy to digest since it is already pre-digested.
There are several reasons as to why whey is popular among individuals wishing to grow their muscles and stay healthy. Look at the two below:
Whey has several side effects when it comes to absorption. It is complicated to digest and often results in bloating, cramps and diarrhea. This is mainly due to lactose intolerance that most people suffer from unknowingly.
Individuals with lactose intolerance lack the enzyme lactase which is responsible for breaking down lactose carb in whey for easier digestion. Whey isolate is the recommended type of whey protein for individuals with lactose intolerance. As said earlier, whey isolate contains fewer fats and lactose.
Many people are allergic to cow’s milk. This type of individuals may develop sensitivity towards whey protein. The most common symptoms of whey allergies include facial swelling, runny nose, and tongue swelling.
An allergy occurs when the body produces an immune response to a particular substance. On the other hand, intolerance is as a result of a deficiency in the lactase enzyme. It is important not to confuse the two. A non- dairy protein powder is recommended for individuals with lactose allergies.
There is no evidence showing the side effects of whey to the kidneys of healthy individuals. High protein diet can only be harmful to individuals suffering from kidney diseases. A high protein meal often raises the pressure in the kidneys and leads to filtering of more blood than normal. The kidneys can completely fail when this process repeats itself.
We feel that there is not enough evidence that too much protein can damage the kidneys. Even though, it advisable to consult your doctor about whey protein supplementation when you are suffering from any kidney disease.
Accord to research:
The effects of the protein diet on kidney function were independent of changes in blood pressure. There was no significant difference between the carbohydrate and unsaturated fat diets.
A healthy diet rich in protein increased eGFR. Whether long-term consumption of a high-protein diet leads to kidney disease is uncertain.[ncbi]
The liver uses protein when breaking down fats into lipids. Lips are molecules that help remove fats from the liver. There is no evidence that too much protein can damage the liver in healthy people. High protein diet can only harm people with an already existing liver disease such as cirrhosis.
The liver is a vital organ when it comes to detoxification of urea, creatinine, and urea by-products of proteins. It is also essential for people suffering from liver conditions to consult their health care provider before supplementing their diet with whey protein.
Constipation is a common side effect associated with whey protein intake. Illness mostly occurs in individuals with lactose intolerance because of the slowed gut movement. However, remember that one may experience constipation if they are not taking enough fiber and fruits in their diet.
Whey protein is safe and does not have any side effects to majority of people. It is recommended that one takes about 56 grams of protein per day. This amount is enough to protect one from protein-related deficiencies. You may need more of proteins than 56 grams if you are constantly active.
Whey is a safe source of protein. There are several studies with evidence that whey protein is beneficial to the human when it comes to weight control, weight gain and muscle recovery post- workout. The body continuously breaks and rebuilds its tissues. This is reason enough for you to supplement your protein intake with whey protein.
So how do you choose the best protein for you? There are several protein supplements in the market which can often confuse customers. One will be needed to select between whey, pea, and soy, not forgetting the fact that each protein comes in a variety of flavors! Overwhelming right?
We are here to guide you on how to get the protein powder that you deserve. Our guide thoroughly compares different varieties of protein powders to help you make a non- regrettable choice. Look at our shopping checklist below:
Soy protein is another type of plant-based protein high in amino acids when not processed. soya bean has an advantage over other plant-based proteins because it contains a complete amino acid profile. There are three type of soy protein: soy protein isolate, soy protein concentrate and textured soy protein. Soy concentrate contains about 60% protein and most carbohydrate from the soybean. The concentrate is said to be the leftovers of soybean after the de-fatting process.
Soy protein isolate is the purest type of soy protein in the market. Soy protein isolate contains more pure protein and isoflavones as compared to soy concentrate. The isolate is made when most of the ingredients are removed during the de-fatting process. The textured protein, on the other hand, is made from soy concentrate. Generally, soy is a staple in most plant-based meal replacements.
Pea protein is a natural, plant-based protein is sourced from yellow peas. Extracted Pea is a safe choice for individuals suffering from allergies. The protein does not contain lactose or gluten which makes it easier to digest, with zero gastrointestinal discomforts.
The protein is high in Branched Amino Acids(BCAAAs) among other amino acids that the body doesn’t produce but needed for optimal body functioning. Pea has an excellent amino acid profile that contains the essential amino acids required by the body.
|Soy protein||Pea protein|
There are several controversies about soy protein. There are several studies claiming that soy protein may lead to hormonal imbalance. You see, soy contains isoflavones that produce weak estrogen-like substances in the body that increase the number of estradiol levels in the body.
Increase in estradiol levels is likely to lead to a compromise in sperm production and quality. Even though, we believe that the dose makes the poison. Soy is all about consuming in moderation. 56 grams of soy a day is a good deal.
Soy protein is not a good choice for individuals with allergies. It is, in fact, one of the most protein allergens and should be avoided people entirely with intolerance. If the phytate content of soy is not removed, soy tends to inhibit absorption of vital minerals such as zinc and calcium.
The Soya bean process includes a ferment to remove the enzymes inhibitors that mainly result in inhabitation of a protein-digesting enzyme. If this happens, there will be a rise in gas production leading to bloating.
Here are other vegan proteins as explained below:
Hemp protein contains omega 3 and six essential fatty acids that reduce inflammation. It is also high in fiber, 8 grams of fiber per 30 grams of hemp serving. Hemp protein may not be a protein of choice for those wishing to add weight because it contains less leucine; a hormone for muscle building and muscle recovery.
The hemp protein also contains less amino acid as compared to pea and soy proteins. This means that one has to consume more hemp per serving to get similar protein as they would from pea and soy.
Brown rice protein is high in amino acids. Pea, when combined with brown rice protein, provides all the nine essential amino acids that are essential for muscle building and recovery.
Is there any reason to buy pea if you aren’t allergic to lactose and soy? Yes, pea protein is rich in arginine; an amino acid that helps blood vessels relax and also contract to improve circulation. This is enough reason to choose pea over soy especially if you happen to be looking for a protein supplement to energize you and help in muscle recovery post workouts.
Concentrated Pea protein is a great way to maintain quality standards while reducing costs. It is very cost friendly. This might be a safer way to go after all. Did I mention that pea protein tastes good too? Yes, it does.
Soy, on the other hand, is best for bodybuilders and weightlifters who are in need of muscle mass and endurance. The high protein content in soy helps such individuals improve their muscle appearance.
As you can see, the two proteins have various advantages that set them apart. We recommend that you buy the one that meets your nutritional needs.
A quality protein is made of natural ingredients and is easily digestible. We hope that the information above helped you decide on which protein supplement is best for you. It is essential to keep the differences at the back of your mind as you step out to shop for a protein that suits your needs.
Soybeans are a type of leguminous plant that contains high levels of protein and fewer amounts of fats. For this reason, soybeans are slowly becoming a delicacy for most vegan bodybuilders. The most assured way of meeting your daily protein intake is by indulging in protein shakes. The two most common types of protein shakes include soy and whey protein.
On top of what you already know, let me highlight some of the benefits of soybeans in the bodybuilding and mass gaining process.
As stated earlier, soy protein is a real deal to bodybuilders looking forward to gaining lean muscle mass and reducing body fat. There are several soy protein powders in the market today to choose from. Soy protein shake, when taken before a workout, will provide an increase in metabolism and help burn abdominal fat fast.
Soya Chunks are a great alternative for quick bodybuilding meal prep
Defatted soy flour is a secondary product made while producing soybean oil. It contains 52.4 grams of protein per 100 grams. The same mass quantity of chicken breast contains 27 grams of protein. This makes ‘chunks’ a more cost-efficient and accessible protein source for Indians & other South Asians.
How much should I eat per day?
According to Harvard Men’s Health Watch, “To determine your daily protein intake, you can multiply your weight in pounds by 0.36”.
That means a Male that weighs 68kg should consume 50 grams of protein if they live a sedentary life and 20% more if they are physically active.
The calories in soy helps you gain weight. To gain weight successfully using soy, have a one meal replacement of soy shake during the day and indulge in your regular diet. This will enable you to gain at least a pound a week without major diet changes.
Homemade soy shakes allow you to control the ingredients so that you can perfectly tailor your weight gain journey. You can add strawberries and peanut butter to increase your calories intake up to 500 calories per serving
Soybeans contain nine amino acids that are essential for cell integrity and functioning. Soybeans contain a excellent amino acid profile that helps increase strength during workouts and muscle recovery afterward.
The amino acids found in soybeans include – valine, histidine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and isoleucine. The body absorbs these amino acids for different physiological processes.
Soy milk and tofu, for instance, contain a complete amino- acid profile to help boost your energy after intense workouts. The soybeans contain fewer fats as compared to other sources of animal proteins.
Soy protein isolates found in stores are packed from defatted soybeans and have less than 2% oil. This composition does not cause bloating or any gastrointestinal disturbance when consumed.
Soybeans are a great source of vitamin B complex and Vitamin E. These two vitamins help improve one’s metabolism and convert fats into energy, this way you can significantly enhance your workout experience.
Soy protein is vegan – friendly. It is, in fact, the easiest way for a vegetarian to ensure that they eat enough proteins as said earlier.
Soybeans or any other soy compounds are suitable for individuals that are lactose intolerant. Some proteins for mass gainers may contain lactose that often leads to gastrointestinal problems. Soy proteins do not contain any lactose and therefore fit for your consumption any time.
Soybeans will help you get rid of bad cholesterol from the body in no time. Most men over 40 have cholesterol issues in America. The soy protein mainly helps reduce plasma cholesterol levels. This means that they inhibit deposition of harmful cholesterol to the tissues and cells in the body.
Soy protein and whey mass gainers contain less saturated fat to help you regulate your cholesterol levels and build muscles the healthy way. Good cholesterol helps one fuel their workouts by providing constant energy.
Cholesterol found in soybeans:
Isoflavones are plant-based compounds responsible for the generation of phytoestrogen that mimics the function of the estrogen hormone in human beings. Even though, research has shown that isoflavones contain a weaker form of estrogen that will not cause fatigue and bloating.
Research has shown that soybeans reduce the levels of actual estrogen in the body. Soybeans have a significant amount of genistein and daidzein that attaches to the estrogen receptors. During the attachment process, the two compounds inhibit the production of natural estrogen in human beings.
Isoflavones will help:
Arginine is a form of amino acid that helps stimulate nitric oxide production in the muscles. This way blood supply to the tissues is improved. Arginine is vital when it comes to bodybuilding because of its ability to improve stamina and endurance.
Arginine is also essential in getting rid of free radicals that cause stress in the human body cells. Free radicals lead to abnormal function of the protein cells of the bodybuilders. The extent of free radical formation will depend on factors like the intensity of the workouts and duration.
The non- oxidative nature of soybeans is excellent for fat metabolism and salt monitoring. Salt is essential when it comes to bodybuilding; it strengthens the muscles and increases muscle recovery by quickly relaxing the blood vessels and improving blood supply.
Research has shown that soy contains better antioxidant protection than most mass gainers in the market today. This is good news for busy builders, especially after workouts.
Soybeans compounds can be taken before and after a workout to speed the process of muscle recovery.
I get you! There have been several studies concluding that soybeans may decrease your sperm count and lower its quality.
This is our take; you need not fear, most if not all of the studies are not conclusive, they in fact lack standard evidence that soy could have a negative impact on sperm production. We recommended that you take soy in the right quantity and add some whey protein or casein so that you get a full pack of energy to grow your muscles the healthy way.
In conclusion, Soybeans are already a delicacy for most vegetarians. Because of the soy protein’s rich amino acid profile, it is recommended that even the meat eaters include soybeans in their diet.
The soybeans benefits are hard to ignore when it comes to bodybuilding and fitness. Soy protein powders are available for convenience after workouts. There is no excuse for not including soybeans into your fitness diet.
100 grams of whole soybeans contains 180 calories, 9 grams of fat, 10 grams of carbs and 18 grams of proteins. The same amount of soybeans includes a proper amount of magnesium, folate, iron, calcium, potassium, phosphorus, copper and vitamin K.
Omega- 6 polyunsaturated fats are found in soybeans in large quantities. Research has shown that omega-6, when taken in excess, may lead to diseases and inflammation of body tissues.
Estrogens are hormones steroid in nature found in females. The hormones are responsible for regulating the female reproductive system and sexual development.
The hormone estrogen is also found in men but in low quantity. The estrogen receptor lacks powers to select the type of substance that can activate it at any particular time. When estrogen receptors are activated, a physiological effect occurs as a result of gene expression.
Soy protein contains large quantities of a compound called isoflavones. Isoflavones are plant-based estrogens that are capable of activating estrogen receptors in the body.
An endocrine disruptor is any chemical that interferes with the normal hormonal functions in the human body. The soy estrogens can lead to reduced estrogen activity due to the isoflavones blocking the real estrogen from attaching itself on the cell receptor or cause an increased estrogen activity due to successful activation of the receptors by the isoflavones.
An elevated amount of estrogen in males is not healthy. This is to say that an increased amount of isoflavones could lead to significant changes in hormonal composition in men.
One particular research showed that men who eat soy protein daily had a lower sperm count within a duration of 3 months. While another conflicting study found that 50 milligrams of soy protein for four months had no effect on sperm count.
There are several studies that show adverse effects of soy on male sperm count and quality while others find no cause for alarm. This is to say that most studies being conducted about the impact of soy protein in males are not conclusive.
There are a number of studies suggesting that large amounts of soy proteins may decrease penile function. A research conducted on rats to determine the effects of daidzein( a type of isoflavones found in soy protein) on erectile function, suggested that the rats that consumed a high amount of daidzein could not maintain their erection for long. However, the levels of testosterone remained the same.
Even though rats have been used in recent studies to reflect the effects of some substances in humans, it is worthwhile to note that rats metabolize soy. Differently, we cannot compare the two.
The isoflavones in soy proteins are goitrogens, meaning that they disrupt the normal functioning of the thyroid gland. The isoflavones are said to inhibit production of the enzyme thyroid peroxidase that is responsible for the production of thyroid hormones.
Majority of participants in the same study experienced symptoms of hypothyroidism such as fatigue, constipation, and thyroid enlargement. Even though, there are some studies showing that soy protein has no effects on thyroid functioning. Generally, there is no enough evidence to show that isoflavones are inhibitors of the primary thyroid enzyme. Evidence also shows a more managed filter of protein in the kidneys.
Men with higher body fat have high levels of estradiol since it is converted from testosterone in body fat. Men prone to high estrogen levels can decrease their estrogen levels by eating a moderate amount of soy. Too much of soy protein will increase the levels of estrogen, especially in men with higher body fat.
Fermenting soy has shown to decrease phytic acid even though it doesn’t get rid of isoflavones. Some brands of soy protein like Natto contain vitamin K2 which is vital for cardiovascular health.
Diet variation is the key to attaining the balanced nutrients as recommended. It is therefore vital to derive your protein from other sources apart from soy. Two to three servings of soy are recommended to keep you within the healthy amount. The recommended amount of soy per day is 56 mg a day which you can easily subdivide into two servings.
It is not easy to review soy protein because, for every study showing harm, there is another one showing its benefits. We can’t deny the fact that soy has several advantages including reducing one’s risk of developing prostate cancer. This makes it obvious that men should not fear soy but incorporate it into their diets in the recommended amount.
We go over other vegan diet tips on another review as well. Be sure to check it out and learn more! It’s important to do your OWN research. ASCVS is here to help as much we can.