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The Power of Protein

When it comes to sports nutrition, there are several nutrients you need in your diet and one of those important nutrients is protein. An important function of protein is to build and repair all the tissues in our body, which our muscles need when it comes to sports and exercise. Protein is available in several different food groups as well as in supplements. Protein supplements are a great way to reach your protein needs if you are unable to reach the recommended amount through your diet.

Protein comes in two major forms – animal-based protein and plant-based protein. Animal proteins include chicken, turkey, fish, beef, pork, eggs, milk, yogurt, and cheese. Plant proteins include legumes (ex: black beans, peanuts), nuts, seeds, and soy. When it comes to protein supplements, there are several different types of proteins.

  • Whey – Whey is a byproduct of the cheese-making process. It is a complete protein containing all nine of the essential amino acids, required by our body through diet. There are three types of whey protein available in supplements.

1. Whey Concentrate – Contains the highest percentage of fat, cholesterol, and lactose (milk sugar), and the lowest percentage of protein. Ranges between 25% to 80% pure protein. Rich in immune-boosting immunoglobulins.

2. Whey Isolate – Lower than whey concentrate in fat, cholesterol, and lactose, but higher in protein. 90% to 95% pure protein.

3. Whey Hydrolysate – Lowest in fat, cholesterol, and lactose, and highest in protein. 95% to 99% pure protein, promoting rapid absorption.

  • Casein – Casein comes directly from milk. Like whey, casein is a complete protein. There are two types of casein protein; both are 100% pure.

1. Micellar Casein – Five casein milk proteins are enclosed in spherical structures called micelles. It is clumpy and slow to digest; slower digestion results in constant distribution of amino acids into the blood.

2. Casein Hydrolysate Complex mixture of two to three amino acid chains. Absorption is rapid and no further digestion is required.

Plant-based protein supplements, in powder form, come from soy, pea, hemp, or rice.

  • Soy protein – Soy protein is the only complete plant protein. It is high in isoflavones, a class of phytochemicals, and is sold in either concentrated or isolate form. Soy isolate protein has higher protein content than soy concentrate. It has both a slower digestion and absorption rate.
  • Pea, Hemp and Rice Proteins – Pea, hemp, and rice are all incomplete proteins. They should not be used as sole protein sources. Generally, you will find a blend of these plant-based proteins together, which then makes it a complete protein. These proteins are higher in carbohydrate than soy or animal proteins. Hemp proteins are high in fiber. Brown rice protein has only a small amount of protein, but is recommended for those who have intestinal sensitivities or milk or soy allergies.

Ingesting protein in supplement form, especially animal-based protein, greatly enhances a person’s ability to recover after physical activity. The amount of daily protein a person should ingest comes down to height, age, medical condition, and the type-frequency-intensity of his or her training regimen. Protein intake is equally important for both endurance and strength athletes.

Examples of Ways to

Utilize Different Proteins:

  • Choose whey concentrate as an economical pre- or post-workout meal, or anytime meal replacement.
  • Choose whey isolates if activity level is high. This protein is best utilized pre- or post-training.
  • Due to the expense of whey hydrolysate protein, it hardly ever exists on its own, but rather in a blend with other proteins. Hydrolysates are ideal for pre-, during, and post-training.
  • Micellar casein is a good anytime protein for a beverage or to mix into a shake before bed.
  • Casein hydrolysates are for professional athletes. This protein is very expensive, but prized for purity and rapid absorption.

Please contact your in-store Hy-Vee registered dietitian for more information on how to use protein and which one is right for you.

Almond Butter and

Banana Protein Smoothie

Serves 1-2

(1 3/4 cups each)

All you need:

1 small frozen banana

1 cup Hy-Vee unsweetened almond milk

2 tbsp almond butter

2 tbsp protein powder

1 tbsp sweetener of your choice, optional

1/2 tsp ground cinnamon

4 to 6 ice cubes

All you do:

Combine banana, almond milk, almond butter, protein powder, sweetener, cinnamon and ice cubes in a blender and blend until smooth.

Nutrition Facts per recipe: 402 calories, 22g fat, 2g saturated fat, 0mg cholesterol, 376mg sodium, 37g carbohydrates, 9g fiber, 14g sugars, 19g protein.

Daily values: 15% vitamin C, 41% calcium, 56% iron.

Source: adapted from EatingWell, Inc.

The information is not intended as medical advice. Please consult a medical professional for individual advice.

Laura Schmidt is a registered dietitian representing Hy-Vee as a nutrition expert promoting healthy eating throughout the community.

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