• Here is some info on protein shakes from what I find to be a very, very useful, reliable website. Need to eat one gram of protein per pound of body weight? Or maybe you are trying to eat six small meals each day? Sounds easier than it really is, huh? Protein powders like the ones listed below may be exactly what you are looking for. Protein powders are formulated to be the perfect meal in a quick and easy shake. It is easy to take them with you to work or school or anywhere that you need to get your protein or satisfy your hunger in a healthy way. [ Top 5 Sellers ] 1. Optimum 100% Whey Protein 2. CytoSport Muscle Milk 3. Higher Power 100% Whey Power 4. Optimum 100% Casein Protein 5. CytoSport Cyto Gainer How do you pick a protein out of the hundreds that we have for you to choose from? Basically, you are looking for a powder that has the right amount of protein, carbs, fat and the correct protein type for your goal. If you are trying to lose fat, you will most likely want a low carb, low calorie protein. The extra protein will help you keep your current muscle mass. If you are trying to gain muscle, you would want a high protein, high calorie powder that is relatively low in sugar and fat. If you are simply trying to find a quick meal replacement, a protein powder with medium carbs and medium calories would most likely be for you. The three most popular types of protein are whey, egg, and soy. Click their names to learn more. Most people who are trying to build or maintain muscle will choose whey. Here is more info on protein and whatn it is, etc... Protein- What Does It Do? Protein is necessary for the building and repair of body tissues. It produces enzymes, hormones, and other substances the body uses. It regulates body processes, such as water balancing, transporting nutrients, and making muscles contract. Protein keeps the body healthy by resisting diseases that are common to malnourished people. Prevents one from becoming easily fatigued by producing stamina and energy. Protein is found in muscles, bone, hemoglobin, myoglobin, hormones, antibodies, and enzymes, and makes up about 45% of the human body. Muscle is approximately 70% water and only about 20% protein. Therefore, increasing muscle mass requires extra water, extra energy in the form of carbohydrates (to maintain the needs of that extra muscle), and a little extra protein. According to Dr. Dan Benardot, for an athlete increasing muscle mass at an extraordinarily high rate of 1 kg/week (2.2 lbs of extra muscle per week), only 4 extra ounces of meat per day would be needed. In most surveys that have been done on athletes, protein intake from food far exceeds requirements. The generally accepted athlete requirement for protein is between 1.5 and 2.0 grams per kilogram of body weight. Many studies show that athletes commonly consume well over 3.0 grams per kilogram of body weight. Most athletes need slightly more protein than non athletes. However, muscle strength, size, and shape comes from athletic training, not dietary protein intake Two to three servings of lean meat or alternatives each day should give enough protein to meet requirements. Vegetarian athletes may need two to three servings of legumes, eggs, nuts, seeds or additional dairy products each day. How do I Get the Right Proteins? Complete proteins are foods that contain all of the essential amino acids. These foods include beef, chicken, fish, eggs, milk and just about anything else derived from animal sources. Incomplete proteins do not have all of the essential amino acids and generally include vegetables, fruits, grains, seeds and nuts. Vegetarians can get complete proteins from their foods by combining incomplete proteins. To get all of the essential amino acids, simply choose foods from two or more of the columns. Grains Legumes Seeds & Nuts Vegetables Barley Beans Sesame Seeds Leafy Greens Corn Meal Lentils Sunflower Seeds Broccoli Oats Peas Walnuts Rice Peanuts Cashews Pasta Soy Products Other Nuts Whole Grain Breads How to Calculate Your Protein Needs: The Recommended Daily Allowance (RDA) says: .8 grams of protein for every 1 kilogram body weight. 1. Weight in pounds divided by 2.2 = weight in kg 2. Weight in kg x 0.8-1.8 gm/kg = protein gm Use a lower number if you are in good health and are sedentary. Use a higher number (between 1 and 1.8) if you are under stress, are pregnant, are recovering from an illness, or if you are involved in consistent and intense weight or endurance training. Example: 154 lb male who is a regular exerciser and lifts weights 154 lbs/2.2 = 70kg 70kg x 1.5 = 105 gm protein/day Average Protein Intakes Age Height (inches) Weight (pounds) Protein g/day Females 15-18 64 120 44 19-24 65 128 46 Males 15-18 69 145 59 19-24 70 160 58 Protein Found in Food Meat: 7 grams of protein per: 1 ounce meat, fish or poultry 1 egg 1/4 cup tuna 1/2 cup baked beans, dried peas, and lentils 2 tablespoons peanut butter Dairy: 8 grams of protein per: 1 cup milk (8oz) 1 cup yogurt (8oz) 1 ounce cheese 1/3 cup cottage cheese 2 cups ice cream Breads and cereals: 3 grams or protein per: 1 slice of bread 1/2 cup rice, noodles, pasta, cereal Vegetables: 1 gram of protein and fruit have .5 grams or protein per: 1/2 CUP Problems with Excess Protein Excess protein will be stored as fat. Without exercise, the fat will continue to increase. Excess protein may also result in osteoporosis and kidney stones. According to Dr. Benardot, if you consume enough energy from carbohydrates, then the protein you consume will be used for all the valuable protein related functions, such as synthesis and maintenance of muscle, synthesis of creatine, and the creation of hormones and enzymes. However, without enough carbohydrate energy, the consumed protein will be 'burned' as fuel rather than used for these other critical functions. Burning protein as fuel causes increased water loss that can increase the risk of dehydration (a major factor related to poor performance in athletes.) Sources: Dr. Dan Benardot. 2001-2005. Nutrition for Serious Athletes ( Accessed June 14, 2005. Diet 4U Online. April 24, 2005. Accessed June 17, 2005 from
  • Protein shakes have become ubiquitous in the fitness world, primarily for purposes of weight loss and muscle building. While there is no guarantee that downing a shake every day will help you build massive muscles or drop a few pants sizes, you may be more likely to achieve such results with the help of shakes.
  • Depending of the accuracy of the protein shakes, they build muscle mass. But you have to stick with a weight training routine to achieve results.
  • 8-12-2017 You need to read some books about nutrition and learn how to eat right. Protein shakes are made of powdered milk, soy flour, sugar, and flavor. They cost about $1.25 for the amount of protein you get in a quarter's worth of milk. Your body needs 4/10 gram of complete protein per pound of weight, about 65 grams for a female and 90 grams for a male. You do not need more because you exercise or less because you loaf. For convenience you only count 6 grams per egg, 12 grams per glass of milk, and 24 grams per quarter pound of meat. If you eat more than the body needs, the excess is burned as ordinary but expensive calories. If you really think you need more protein, get powdered milk and mix it into your food. Or just eat more eggs. Or jerky.

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