In 1 of my recent posts I said that I was going to start writing more practical articles which should be a lot more useful for visitors to this website. After looking through my website stats last night I noticed that 1 of my most popular articles is on protein deficiency. Based on this I have decided to do a follow up article and provide you with 3 simple steps for avoiding protein deficiency.

1) HAVE PROTEIN WITH YOUR BREAKFAST

Most people’s breakfasts contain very little protein. They normally eat carbohydrate heavy foods such as cereal or toast and avoid the protein. If this sounds like you then try adding some protein to your breakfast.

Incorporating protein into your morning routine really isn’t that difficult. Try having eggs for breakfast a few times each week (omelettes are 1 of my personal favourites) or mix some protein powder in with your oatmeal. Doing this will add a bit more variety to your breakfast and also help increase your protein intake for the day.

2) SNACK ON NUTS

If you are feeling a little peckish at work you probably head to the vending machine and grab a chocolate bar or a bag of crisps. If you are trying to be healthy you may even bring some fruit with you to work. Whilst fruit is nutritionally much better than chocolate or crisps, all 3 of these snacks are lacking in protein. So if you want to avoid protein deficiency try snacking on nuts instead.

Nuts are still a nutritious snack and contain an excellent mix of dietary fibre, healthy fats, vitamins, minerals and phytonutrients. However, they also contain high levels of protein. For example, a 100 gram (g) serving of almonds contains a whopping 23.4g of protein whilst a 100g portion of Brazil nuts provides you with a notable 15.5g of protein.

3) START EATING SOYBEANS

Vegetables are a fantastic food that you should be eating daily. They provide your body with most of the essential nutrients it needs to survive plus a wide range of non-essential nutrients that boost your overall health. However, when it comes to protein content most vegetables fall short. 1 of the best ways to remedy this is to start incorporating soybeans into your diet.

Soybeans are highly nutritious and also contain an impressive 16.6g of protein per 100g. When eating soybeans make sure you go for the fresh, natural variety and avoid highly processed soy based meat substitutes. There are a number of health concerns associated with highly processed soy products and like with many foods, natural is always the best.

SUMMARY

Protein deficiency is extremely rare and hopefully something you never experience. If you make sure at least 15% of your daily calories come from protein then you should be able to avoid protein deficiency. However, if you feel you have become deficient in protein then use these simple steps to up your intake and get back on track.

Now I want to hear your thoughts. Are there any other tips you have to help people avoid protein deficiency? Have you ever suffered from protein deficiency yourself? Let me know by leaving a comment.

*****

If you enjoyed this article then you may be interested in Brad Pillion’s ebook – How Much Protein? In this ebook Brad takes a unique look at the topic of how much protein you ideally need to consume to build muscle mass.  Brad is an ex-protein supplement developer and inside How Much Protein? he reveals that some of the popular beliefs regarding protein may not be as accurate as most people believe.

Hello everyone.  Today’s article is a guest post from Predator Nutrition who sell a range of competitively priced protein supplements on their website.

—–

A bewildering array of different types of dietary sports supplements are available online and in specialist shops these days, all of them claiming to help boost and quicken muscle development in weightlifters, bodybuilders and fitness enthusiasts. So what are the best products on the market?

First of all, instead of “what is the best product?” a better would be: “what is the best product for me?”

Bodybuilding supplements help bodybuilders develop greater muscle mass whilst also improving cardiovascular performance during training. Weightlifters and some fitness enthusiasts will also benefit from the addition of the same types of supplements, but the amount and combination required for each type of routine will be very different and will also depend on your individual body type and goals.

An intricate combination of body type, goals and training determines the supplements you will benefit from taking, so the optimum combination can be tricky to ascertain at first.

For bodybuilders, there are some great weight gainer protein supplements available to help enhance muscle build. Sports supplements such as amino acids, whey protein, nor androstenediol, guggulsterones and DHEA (Dehydroepiandrosterone) are widely available.

Similarly, weightlifters use nutritional supplements to help them push past that all-important burn to build muscle, reaching and going beyond their limits. Weightlifters can combine supplements such as protein powders, nitric oxide and testosterone boosters, whether highly experienced or at the beginning of their career. Supplements can assist both bodybuilders and weightlifters alike in their quest for bigger muscles and a more sculpted body.

However, if you’re simply looking to tone up, then proceed with caution. These muscle-gain products probably won’t suit your needs, so while you may feel like you’d benefit from quicker results, taking a cocktail of nutritional sports supplements probably isn’t the right route for you to go down.

Protein Powders

The essential building block for muscle, protein is found in milk, fish, meat, dairy, soy and vegetable products, with the four types used in supplements being whey, casein (both from milk), egg and soy – the first three being the most widely-used. Protein powder shakes are a perfect meal supplement, helping sports people cram into their diet the sufficient protein levels required to achieve their goals.

Low carb, low calorie, low fat protein shakes are available for weight loss while maintaining muscle mass, while high protein, high calorie but low fat powder is available for muscle building. If you’re just using protein shakes as a meal supplement, then a protein powder with medium carbs and medium calories will do the job.

Whey Protein

Whey protein is the most commonly consumed type of protein supplement on the market.  It’s easily digestible, has an extremely high biological value, and is relatively inexpensive.

More easily digested than any other type of protein and relatively inexpensive, whey protein’s amino acid profile is better matched to muscle proteins than any other food and has been proven to boost the body’s immune system. With the highest value in providing branched-chain amino acids, whey protein may also help stimulate muscle growth by increasing insulin-like growth factor-1 (IGF-1).

Because whey protein is the fastest-absorbing protein of them all, consuming it before and after workout routines is best. Consuming it in the morning with another type of protein (poached eggs, perhaps) is also recommended.

Egg Protein

Eggs are unmistakably one of nature’s best muscle-building tools. The biological value, however, of whole eggs (yolk and all) is actually higher (100) than egg protein (88) – so the consumption of egg protein is actually seen by some as sort of a misnomer and a bit of a waste of money.

That said though, egg protein is a great alternative for milk and soy protein allergy sufferers, has a high amino acid profile, is low calorie, low fat and low carbohydrate, and because it is absorbed at a rate in between that of whey protein and that of casein protein, egg protein can be consumed at virtually any meal.

Casein Protein

Not as well recognized as whey protein, casein doesn’t have as high a biological value as its milk-based counterpart, but can be just as beneficial.

Of all four of the protein powders, casein contains the highest amounts of the amino acid glutamine, which helps athletes preserve muscle mass and aids immune system function. Also, it’s digested more slowly than whey (and therefore ideal protein to consume before bed or for lengthy periods between meals), so is more thoroughly absorbed.  Plus, because it possesses anti-catabolic properties the amino acids from casein stay in the blood for a relatively long time.

Protein is a macronutrient that is essential for the construction, maintenance and repair of all your body’s cells.  Your body cannot survive without this nutrient.  Failing to consume enough can have a number of negative side effects and ultimately leads to death.

Protein deficiency normally affects people in developing countries who cannot get enough of this nutrient as a result of famine.  It can also affect people in developed countries who make poor dietary choices (usually as a result of fad diets or poverty).  Vegetarians and vegans are also more susceptible to protein deficiency because they eat little or no meats and dairy products (two food groups that are rich sources of protein).  In this article I will be discussing seven of the adverse effects of protein deficiency.

1) KWASHIORKOR:- Kwashiorkor is a type of protein deficiency that affects children.  It has a number of symptoms which include an enlarged liver, a swollen abdomen, pedal oedema (swollen feet), skin depigmentation, skin inflammation, thinning hair and tooth loss.  Kwashiorkor can also affect the immune system and inhibit the production of antibodies (proteins that are used by the immune system to identify and neutralise foreign objects).  Finally, it can inhibit a child’s mental and physical development.

2) MARASMUS:- Marasmus is a type of protein deficiency that can lead to fatigue, muscle wasting, reduced body fat levels, reduced energy levels and weight loss.  It also reduces the effectiveness of the immune system and makes sufferers more susceptible to infections.

3) IMPAIRED MENTAL HEALTH:- Long term protein deficiency can affect your mental health in a number of ways.  It can lead to mental retardation (particularly in children) and also cause anxiety, crankiness, depression and moodiness.

4) OEDEMA:- Not getting enough protein can lead to oedema (fluid retention).  This can cause swelling in a number of areas of the body such as the feet, hands and stomach.  Apart from the swelling oedema can also cause aching in the limbs, discoloured skin, high blood pressure and stiff joints.

5) ORGAN FAILURE:- As I mentioned above, protein is needed for the construction, maintenance and repair of all your body’s cells.  Failing to consume enough of this important nutrient means that your body will have nothing to maintain and repair your organ cells with.  In the long term this will prevent your organs from functioning properly and cause them to fail.

6) WASTING AND SHRINKAGE OF MUSCLE TISSUES:- When you do not get enough protein in your diet your body starts to source it from elsewhere.  One of the first sources your body turns to is the muscles.  If your body does take protein from the muscles it causes them to shrink and can also lead to weakness.

7) WEAK IMMUNE SYSTEM:- Protein is essential for the production of antibodies which are a key part of the immune system.  If you become deficient in protein your body will be unable to manufacture these antibodies.  This makes you more susceptible to infection as your body will struggle to fight foreign objects.

SUMMARY

Protein deficiency is a very serious condition.  In the short term it will lead to the symptoms discussed in this article and in the long term it will lead to death.  Fortunately, protein is available from a wide selection of foods including dairy products, meats, nuts, certain fruits and certain vegetables.  To avoid protein deficiency you should ensure that a minimum of 15% of your daily calories come from protein.

Now I want to hear your thoughts.  Do you eat enough protein?  Have you ever suffered from protein deficiency?  Let me know by leaving a comment.

Sources:
Protein Deficiency (Wise Geek)
Protein (WHFoods)
Protein (Wikipedia)

*****

If you enjoyed this article then you may be interested in Brad Pillion’s ebook – How Much Protein? In this ebook Brad takes a unique look at the topic of how much protein you ideally need to consume to build muscle mass.  Brad is an ex-protein supplement developer and inside How Much Protein? he reveals that some of the popular beliefs regarding protein may not be as accurate as most people believe.

My last few articles have focussed on protein, the health benefits you can enjoy by eating it and the disadvantages of consuming too much.  However, I have not yet given too much attention to the topic of protein sources.  That is why today I want to discuss six of the top dietary sources of protein.  All these sources are healthy foods which provide you with more than just protein and if you do not eat them already I would highly recommend that you add them to your diet.

1) EGGS:- Eggs contain around 5.5g of protein each and are relatively low in calories with a medium egg containing approximately 68.  They are also a good source of vitamins B2, B5, B12 and D which collectively help your body break down food for energy, produce red blood cells, produce hormones, absorb other vitamins and promote strong bones and teeth.  On top of this eggs are also linked with improved mental and cardiovascular health.  As well as being a fantastic health food, eggs are extremely versatile.  They can be eaten as a standalone food either hard boiled, soft boiled, poached, fried or scrambled.  Eggs can also be used as part of a meal either as an omelette (just add some meat, vegetables, milk, cheese or whatever else you fancy) or as part of a tasty sauce.

2) CHICKEN:- Chicken is another fantastic protein source with a 100g skinless breast fillet coming in at 21.8g of protein and 116 calories.  It is a relatively low fat meat choice and contains high levels of vitamin B3 and B6 which support a healthy digestive system, a healthy nervous system and assist with the production of red blood cells and various hormones.  Chicken is also a rich source of selenium, an antioxidant which protects your body from free radicals (harmful by products that are released when your body uses oxygen).  Like eggs, chicken is another flexible food choice that can be eaten in many forms.  It can be eaten on its own, used as a sandwich filler, added to a curry, casserole or stew or mixed with a selection of healthy vegetables to create a nutritious evening meal.

3) BEEF:- Many people avoid beef because they believe the high levels of saturated fat make it a poor food choice.  However, beef is actually a very good source of protein with a 100g slice of lean, roast beef containing around 26.1g of protein and just 3.6g of fat.  Apart from the high protein content, beef has further health benefits.  It is rich in vitamins B2, B3, B6 and B12 which as discussed above perform a variety of important functions in your body.  Beef also contains high levels of selenium (which as discussed above protects your body from free radicals) and zinc (which can help protect your blood vessels from damage and supports a strong immune system).  When it comes to cooking and eating this meat there are a variety of options.  Roast beef is an excellent sandwich filler and if you add a few vegetables it makes a perfect family meal.  Like chicken, it is also a fantastic addition to a curry, casserole or stew.

4) SALMON:- Salmon fillets weigh in at 140 calories per 100g and each fillet also provides you with 20g of protein and 6g of fat.  Whilst it may seem like a relatively fatty protein choice, salmon provides your body with essential omega 3 fatty acids.  Omega 3 fatty acids are vital for good health with some of their most important functions including reducing inflammation in your body, protecting your blood vessels from damage and preventing cancer cells from developing.  Salmon also provides you with vitamin B3, B12 and D which each assist your body in performing various vital functions.  On top of this salmon is thought to have mood boosting properties and prevent age related mental illnesses such as Alzheimer’s disease.  Whilst fish is not everyone’s favourite food choice, salmon is reasonably versatile.  It can be eaten raw (in the form of smoked salmon), grilled, steamed or fried.  Salmon also complements many vegetables perfectly and the two can be combined to create a healthy, nutritious main meal.

5) TUNA:- Tuna is another great protein source with 100g of tinned tuna providing you with 24.4g of protein.  Since it is rich in omega 3 fatty acids and contains high levels of vitamin B6 tuna offers similar health benefits to salmon.  These benefits include improved cardiovascular health, mood boosting properties, protection against cancer and protection from age related mental conditions.  When it comes to eating tuna there are many options.  It can be eaten raw, cooked, combined with rice or pasta or added to a casserole.

6) ALMONDS:- Almonds are a great protein source provided you consume them in moderation.  A 100g portion of these nuts provides your body with 23.4g but it comes at a cost of 612 calories.  Almonds are high in both vitamin B2 and vitamin E which help your body absorb other vitamins, produce red blood cells and also offer protection from cancer and diabetes.  They are also rich in copper, manganese, magnesium and potassium which help your body produce energy and support a healthy cardiovascular system.  Although almonds are a bit more limited when it comes to how you eat them you still have a few choices and can either be eaten on their own or as part of a mixed fruit and nut selection.

Protein is an essential building block for your body but if you make the right protein choices in your diet you can enjoy numerous health benefits too.  All of the above foods are rich in various vitamins, essential fatty acids and other important minerals.  If none of the above foods are currently part of your diet then I highly recommend that you make some changes and start eating them more regularly.  By doing so you can ensure that your body remains strong, fit and healthy and provide it with the protein it needs.

Sources:
WH Foods
Weight Loss Resources

My last couple of articles have looked at protein and the health benefits it can provide.  Although it is a fantastic macronutrient that acts as the building blocks for your body, protein is is not without its faults.  Consuming too much protein can cause a number of health problems.  In this article I will be discussing some of the potential problems associated with overdosing on protein in greater detail.

1) DEHYDRATION:- According to this study increasing your protein intake can also increase levels of dehydration.  The study looked at five endurance athletes who consumed low, moderate and high levels of protein over a period of four weeks.  The findings revealed that as protein intake went up, hydration levels went down.  Dehydration can put you at risk for a number of health problems and heat related illnesses.

2) INCREASED FAT STORAGE:- One of the common misconceptions surrounding protein is that you can eat as much as you like and you will not get fat.  However, the simple truth is that if you eat too many calories (whether they be carbohydrate calories, protein calories or fat calories) any excess will be stored as body fat.  Increasing your protein intake and reducing your carbohydrate intake whilst staying within the limits of your daily metabolism can stimulate fat burning in your body.  However, increasing your overall caloric intake by eating more protein will ultimately lead to fat storage.

3) DIABETIC KETOACIDOSIS:- Eating high levels of protein and low levels of carbohydrates causes your body to enter a state of ketosis.  This is a state where there is no glucose available in your blood in your blood to use for energy.  Since there is no glucose available your liver starts to convert body fat into fatty acids and ketones which can then be used for energy.  Whilst this is a popular fat loss method it can also be dangerous for diabetic people.  Ketones are acidic and can therefore cause a  number of problems including nausea, vomiting and even death.  In non-diabetic people blood ketone levels are controlled by insulin.  However, diabetic people struggle to produce adequate levels of insulin and ketosis can quickly turn into ketoacidosis, a state where the level of ketones in your blood is extremely high.  This then leads to the problems discussed above.

4) KIDNEY STONES:- Studies suggest that high protein diets (particularly those high in meat protein) may be partially to blame for kidney stones.  The reason for this is that when you consume protein it is broken down into acids including uric acid.  This then increases the overall acidity of your blood.  Your responds by releasing the alkaline substance calcium phosphate from the bones into the bloodstream.  Ultimately, this can then lead to an increase in urine levels of both uric acid and calcium.  These substances may then form into insoluble crystals (kidney stones) which are excreted in the urine.

5) OSTEOPOROSIS:- As I mentioned above eating high levels of protein can ultimately cause your body to release calcium phosphate from the bones.  A lack of calcium in the bones can then lead to a condition called osteoporosis where your bone density becomes reduced.  Osteoporosis causes your bones to bend, break and fracture much more easily than someone without the condition.

As you can see from this article protein is not perfect.  Consuming too much can cause serious health problems.  Although it is a vital macronutrient which helps keep you alive excess protein consumption is not advised.  Increasing your protein intake at a sensible rate should not cause any of the problems listed above and may help you build muscle and burn fat.  Just ensure that you do not go overboard.

Now I want to hear your thoughts. Are there any other protein disadvantages that you can think of which cause health problems?  Do you agree that protein consumption should be moderated to a degree?  Let me know by leaving a comment.

Sources:
An In Depth Look At Ketogonic Diets and Ketosis (Bodybuilding.com)
Does Too Much Protein Turn To Fat? (Inch-Aweigh.com)
High Protein Diets Cause Dehydration (About.com)
Kidney Stones (About.com)

In my last article I looked at protein and touched upon some of the ways it benefits your body. Today I want to expand on this topic and discuss some of the health benefits protein can provide in greater detail.

1) IT BUILDS, MAINTAINS AND REPAIRS CELLS:- Protein is referred to as your body’s building blocks for good reason. As you grow your body needs protein to construct every single cell including your bones, your muscles, your skin, your vital organs and your blood vessels. When you are fully grown your body still needs protein to maintain all these cells and also to replace any cells that fall off such as hair, nails and skin. Protein is also required to repair any cells that become damaged. For example, if one of your blood vessels burst or one of your bones break protein is required to repair them.

2) IT IS USED TO PRODUCE IMPORTANT CHEMICALS:- Your body uses protein to produce a number of important chemicals. Antibodies are built using protein and are a key part of your immune system which helps your body fight disease. Enzymes are also constructed from protein and act as a catalyst for many important reactions in your body including digestion. Protein is also used to create hormones which act as chemical messengers in your body and stimulate a specific response from certain cells.

3) IT REGULATES IMPORTANT BODILY PROCESSES:- Protein is not just used by your body to produce cells and chemicals. It also regulates certain important processes in your body. One example of this is fluid balance. Your body’s cells cannot move fluid directly. Instead they produce proteins which attract water. These proteins can then be sent out to areas where fluid needs to be absorbed allowing a fluid balance to be maintained throughout the body.

4) IT HELPS YOUR BLOOD CLOT:- Your body also uses protein to prevent your wounds from bleeding continuously. When your skin gets cut and starts to bleed your body responds by producing fibrin, a stringy protein that forms a clot. Once the fibrin has clotted your body then produces another protein, collagen which forms scar tissue and permanently heals the cut.

5) IT CAN ASSIST WITH WEIGHT LOSS:- Not only does protein perform all the important roles listed above but it can also be a great food choice for people who are trying to lose weight. First, it has a greater thermic effect than carbohydrates. This means that by eating protein you burn more calories during digestion and boost your metabolism. Secondly, studies suggest that protein can suppress your appetite. Although more research needs to be done into exactly why protein has this effect, this study suggests that the amino acid leucine has a major influence on appetite.

As you can see the importance of protein cannot be underestimated. Not only is protein responsible for producing every structure in our body but it also plays a key role in many processes including blood clotting, fighting infection and maintaining optimum levels of fluid. Protein has received much recent praise in both bodybuilding and weight loss circles and after writing this article it is easy to see why. Without protein your body cannot build, maintain or repair cells and this can cause a number of health problems. Therefore, you should try and ensure that you get sufficient levels of protein with each meal and give your body what it needs to grow and function properly.

Now I want to hear your thoughts. Are there any more protein benefits missing from this article? Do you agree with all the points raised? Let me know by leaving a comment.

Sources:
Why Protein May Curb Appetite (New Scientist)

Quite a few of my previous articles have covered protein.  However, after looking back at these articles I have decided that I have not given this topic a good enough write up.  That is why today I am going to be writing about protein in greater detail.

WHAT IS PROTEIN?

Protein is one of the three macronutrients that your body depends upon for survival (carbohydrates and fats are the other two).  It is constructed from carbon, hydrogen, nitrogen and oxygen which are arranged as long chains of amino acids.  There are 23 amino acids in total and your body requires each one for different things.

WHAT ARE AMINO ACIDS?

Amino acids are chemical compounds that contain carbon, hydrogen, nitrogen and oxygen.  The 23 amino acids can be grouped under two main headings; essential amino acids and non-essential amino acids.

1) ESSENTIAL AMINO ACIDS:- There are eight essential amino acids.  They are labelled ‘essential’ because your body cannot produce them and therefore must source them from food.  Even though they have this label they are no more important for the proper functioning of your body than non-essential amino acids.  The only difference is that since your body cannot manufacture them it is essential that they are part of your diet.  The eight essential amino acids are listed below:
- Isoleucine.
- Leucine.
- Lysine.
- Methionine.
- Phenylalanine.
- Threonine.
- Tryptophan.
- Valine.

2) NON-ESSENTIAL AMINO ACIDS:- There are 15 none essential amino acids.  They are labelled ‘non-essential’ because your body can produce them and therefore does not have to rely on food as a source.  However, they are still required by the body so that it can function properly and are just as important as the essential amino acids.  The 15 non-essential amino acids are listed below:
- Alanine.
- Arginine.
- Asparagine.
- Aspartic Acid.
- Cysteine.
- Glutamic Acid.
- Glutamine.
- Glycine.
- Histidine.
- Ornithine.
- Proline.
- Selenocysteine.
- Serine.
- Taurine.
- Tyrosine

HOW MANY PROTEINS ARE THERE?

Although proteins are constructed from a limited set of 23 amino acids the number of different protein types is potentially endless.  The reason for this is that any number and combination of amino acids can be used to form a protein with the longest known protein – titin being constructed from 26,962 amino acids.

WHAT IS THE DIFFERENCE BETWEEN COMPLETE PROTEINS AND INCOMPLETE PROTEINS?

1) COMPLETE PROTEINS:- Complete proteins are proteins that contain all of the eight essential amino acids.  Animal products (meat, fish, dairy) are the richest source of complete proteins with all animal proteins except gelatin considered complete.  However, many vegetable products are also complete proteins with bananas, almonds, Brazil nuts, carrots and broccoli being just a few of the complete vegetable proteins available.

2) INCOMPLETE PROTEINS:- Incomplete proteins are proteins that do not contain all of the eight essential amino acids.  Many vegetable products are considered incomplete proteins.  However, two or more incomplete proteins can be combined to make a complete protein.  For example, grains can be combined with nuts or seeds to create a complete protein.  This article from BodyforLife2.com contains some more detailed examples of this.

Despite many claims to the contrary you do not need to eat complete proteins (or combine incomplete proteins so that they are complete)  as part of every meal.  As long as your diet is not consistently lacking one or more of the essential amino acids then it is perfectly fine to eat just incomplete proteins.

HOW DOES YOUR BODY USE PROTEINS?

When you consume protein it is broken down into single amino acids in the stomach and the small intestine.  These amino acids are then released into the bloodstream and transported to where they are needed.  The cells in your body constantly use these amino acids to create new proteins.  If you do not consume sufficient levels of one or more of the eight essential amino acids your body cannot create new proteins effectively.  Your body also constantly breaks down old proteins and releases the amino acids back into the bloodstream where they can be recycled or used for energy.

Protein’s main function is to produce, maintain and repair your body’s cells hence the reason it is often referred to as your body’s building blocks.  The bulk of your muscles, tissues and organs are made from protein.  As discussed above your body’s cells are constantly utilising the amino acids in your bloodstream and creating new proteins which can then be used to build, maintain or repair.

The other functions of protein include:
- Helping your body perform various functions including muscle contraction and nutrient transport.
- Helping your body produce important chemicals such as antibodies, enzymes and hormones.
- Helping keep your hair, nails and skin healthy.

PROTEIN SUMMARY

As you can see protein plays a vital role in the maintenance of your body’s cells.  Without protein your cells would break down and your body would be unable to produce new cells or repair your existing ones.  Therefore, it is vital that you consume adequate levels of protein and more importantly make sure that the protein you consume is not consistently lacking one or more of the eight essential amino acids.

In my next few articles I plan to discuss the functions of protein in greater detail, outline the disadvantages of consuming too much and highlight some of the best protein food choices around.  Before that I want to hear from you guys.  Have I missed out any key protein facts?  Do you consume sufficient levels of all eight essential amino acids?  Leave a comment and let me know.

Sources:
Protein Information (Athens)
Complete Proteins (Raw Food Explained)
How Many Proteins Exist (Wise Geek)
Incomplete vs Complete Proteins (BodyforLife2.com)
What is Protein? (Help with Cooking)

Supplementing your daily diet with protein shakes is an effective way to lose weight. Indeed protein has been linked with a temporary boost in metabolism and a suppressed appetite suppressed appetite. Protein shakes are also great for bulking up or toning your existing muscle. However, having the same shake every day can get boring quite quickly. In this article I outline how you can make your protein supplements a little more interesting and provide a couple of quick recipes.

A great way to spice up your protein shakes is to add fruits such as apples, oranges and mango juice. Milk is another good addition with regular milk, soy milk and rice milk all interesting options. What’s more these additions to your protein shake help pack in extra nutritional value. Frozen fruits are a particularly good source of nutrition because they keep their nutritional value for extended periods. Plus, they can be used as natural ice cubes to give your shake body and thicken it up a bit. There are many more things that you can add to your protein shake. Just let your imagination run wild.

If you are struggling for inspiration here are a couple of quick recipes:

1) TANGERINE CREAM:
- 12 oz. Tangerine Diet Rite
- 4 Ice Cubes
- 1 to 2 tablespoons heavy cream
- 1 to 3 scoops vanilla protein powder

2) ROOT BEER FLOAT:
- 1 can Diet Root Beer
- 1 to 2 tablespoons Heavy Cream
- 4 ice cubes
- 1 to 3 scoops vanilla protein powder

I hope this article has helped you realise that you do not have to stick to the tried and tested chocolate, vanilla and strawberry flavours with your protein shakes. Protein shakes can help you lose weight, tone up or bulk up but that does not mean they should be bland and uninteresting. Mix it up a bit and get creative or if you prefer check out these additional protein shake recipes.

A key factor in any effective diet is controlling hunger pangs. Once you can control your hunger you have mastered the difficult part. The remainder of the diet should become relatively easy to tolerate. But how do you go about controlling hunger? There are a number of ways but in this article I will focus on how protein shakes can be used to reduce hunger cravings.

Protein shakes are not just rich in protein but most also have a high nutritional value. Studies show that protein can boost your metabolism temporarily and can suppress your appetite. Therefore, by drinking protein shakes you can take advantage of all these benefits without consuming the excess fat associated with many solid protein sources such as beef and cheese.

HOW DO PROTEIN SHAKES WORK?:- A major function of protein is to build and maintain lean muscle mass. However, protein in the form of meat is often more difficult to digest. Solid food proteins can take over an hour to digest and reach the muscles. That’s where protein shakes come in. They take around half an hour to digest and are much easier on the digestive system.

Protein shakes can be consumed after working out to help the body heal and strengthen muscles. Hence, they are very popular with bodybuilders and athletes. However, as discussed earlier in this article protein can also boost your metabolism and suppress your appetite. Therefore, you can also drink protein shakes in the morning to rev up your metabolism or during the day to suppress your appetite and continue the calorie burning process.

DRINKING PROTEIN SHAKES FOR DIETING:- When dieting you can use protein shakes to replaces certain daily meals and snacks. For example, if your normal routine involves eating breakfast at 8am and a bag of crisps at 10am you could substitute this bag of crisps for a protein shake and maybe a banana too for some slow release carbohydrates. Not only will this be a much more nutritional snack but it will also stay in your system longer and keep you feeling full for longer.

Although protein shakes are a great dietary supplement you should try to drink a maximum of two per day. It is OK to replace a couple of meals or snacks each day but you do not want to have a diet which consists completely of liquid. Solid foods are still important and contain other important nutrients and carbohydrates that are not found in protein shakes. Plus, most people cannot handle the thought of consuming all their calories in liquid form so it helps to keep you sane. Finally, although increasing your protein intake is a good way to lose weight, excessive protein consumption can be damaging to your body and your health.

Overall, protein shakes are a great way to supplement a healthy diet. They will help your body burn excess calories and keep you satisfied for much longer than a chocolate bar or other sugary snacks. However, remember that protein shakes are a supplement and not a food replacement. They should be used to complement a healthy diet and not consumed in excess.

For many of us the protein we consume in our diets is sufficient for our day to day activities. However, those of us who are trying to gain muscle mass place additional strain on our muscles through regular weight training and therefore require an increased amount of protein to make our muscles grow. Protein supplements are a quick, convenient source of protein and an effective way to build muscle mass. In this article I discuss the various types of protein supplements available and the key considerations that should be made before purchasing.

Many believe that carbohydrates are the most important food group. Carbohydrates provide us with energy and allow the body to carry out its normal functions. However, we should not neglect the significance of protein which helps build the body and repairs muscles. For those who are training to gain muscle mass protein is a very useful supplement. Why? Because the protein we take in through our diets is often not enough to compensate for the excess wear and tear of the muscles caused by weight training. The body requires this extra protein to repair the muscles and if it does not get it these muscles will not be repaired properly. In the worst cases the body will even start to burn existing muscle to get the extra energy it requires.

Even those who are looking to lose weight may want to consider using protein supplements because protein has been associated with a temporary boost in metabolism and can also suppress your appetite. Protein supplements can also be useful if you are looking to tone your existing muscles as part of a training routine.

There are hundreds of varieties and types of protein supplements available. The first thing you need to consider which protein supplement you purchase is to think about what your goals are. Are you trying to burn fat? Do you want to tone your muscles? Is your aim to build some serious size? The type of protein supplement you require will depend upon your answers to these questions. It is advisable to consult your personal trainer and/or dietician before making such a decision. If you outline your goals to them they should be able to help you make a more informed choice. Below I have outlined some of the more popular types of protein available:

1) WHEY PROTEIN:- Whey protein is formed from milk protein and is considered natural because of this. It is believed to be more efficient than other types of protein because it provides the highest value of branch chain amino acids (which are required for muscle building). Whey protein also helps the body build amino acids with the concentration and makeup of amino acid builders in whey protein believed to be most suitable for the needs and requirements of bodybuilders. Whey protein is relatively easy to digest and is usually consumed after a workout for an instant fix of protein. The main limitation of whey protein is that it is absorbed very quickly and only is only effective for a short period after consumption.

2) MISCELLAR CASEIN:- Micellar casein (sometimes just referred to as casein) is a relatively rich protein which is difficult to digest. It allows amino acid elevations for up to 7 hours after consumption which is much longer than whey protein allows. It is usually consumed on days when you do not work out or just before bed to ensure that your body has an extended supply of protein available. The main limitation of micellar casein is that it takes longer to absorb so is not suitable when an instant fix of protein is needed.

3) EGG AND SOY PROTEIN:- Egg and soy are also rich sources of protein that can be processed into supplements. Like with whey protein they are made from mostly natural ingredients. Although they are not as rich as micellar casein they are easier to digest. Egg and soy protein supplements are usually taken by people who are focussing on toning up.

All the proteins mentioned in this article can be purchased in shake, bar and powder form. You can buy protein supplements from shops that specialise in dietary supplements, your local gym, certain department stores and online. Protein can be a really effective supplement if your goals are to gain muscle mass, tone up or even burn fat. Speak to your personal trainer and/or dietician and they should be able to find the right protein for you.