Protein Enriched Diet

Protein powders are all the rage and recently studies have shown benefits of increasing the grams of protein in your diet, male or female. Remember the days when body builders and muscle-men were obsessed with the protein shakes, well it looks like they were on the right track. This study from the International Journal of Obesity found that weight reduction occurred when more protein was added to an individual's diet.

It is best to get natural protein if you can such as lean beef, ground turkey and lean chicken. The more lean meat you ingest, the more satiated you will feel and you will be less likely to indulge on that chocolate volcano dessert at lunch with your colleagues.

BE CAREFUL! Ordering any protein at restaurants is risky business because the menu does not list the lean factor of the meat. I know what you're thinking, and NO, cheeseburgers do not count!

The best time to drink a protein shake is before and/or after a workout. Sedentary adults require .36 grams per pound and athletes .55 to .73, depending on your body weight. If you want to know the amount of grams that your body needs just use this simple calculation: take your body weight in pounds and multiply it by .36 to .6 depending on your level of activity. If you are an avid exerciser, weightlifter etc. you need more protein in your diet for muscle fiber recovery.

The different types of protein powder I have found the most popular are Whey, Soy and Casein.

Here is a quick guide to each:

Whey:

• includes animal bi-product (cow milk)
• research shows it is a superior protein
• fastest digesting protein powder on the market

Soy:

• may protect from certain cancers and heart disease
• is animal product free
• soy aids fat loss, but check the label because there may be more fat in the powder than you'd like

Casein:

• also made from cow's milk and is considered the "other" protein in association with whey
• digests slowly (up to 7 hours)
• best to take before you go to sleep

However you want to intake your protein athlete or not, it's up to you, but follow this guide in choosing the protein for you and you will begin to notice leaner muscle and feeling fuller, longer.