Don't skip meals, grab a shake.

Posted by bodybuilder

Posted: August 4, 2008 - 12:44 pm

In this fast-paced world we live in where most people will choose a latte and flavored coffee bean over a real breakfast, it's no wonder obesity, chronic fatigue and other diseases are running rampant. When your Mom would harp at you and say; "Breakfast is the most important meal of the day!" she wasn't kidding.

Whey and Soy protein

It is and here's why. We have 24 hours in our day, we spend 16+ hours of that time awake where we work, exercise, play, etc. Most people barely get 6 hours of sleep- leaving less than 1/3 of your day to recharge the batteries. For 6-9 hours of your 24 (If you are lucky to even get that many hours of precious sleep), you are fasting- meaning you are not eating anything at all.

Most people will wake up, get ready for work or school- grab some sugary cup of caffeine and head out the door without consuming anything nutritious at all. I hear the same lame excuse all the time. "I'm not hungry in the morning" or "I don't have time." Lame.

So here's what I suggest for the excuse makers out there who say they don't have time to eat. Grap a protein shake in the morning. There are many brands out there that sell the "Ready to drink" versions, where you just pop the top open and chug. You can also go the more economical route and purchase your protein powder in a large jug, drop 1-2 scoops in the blender with some water, fruit and ice- there's your breakfast. It takes less than 5 minutes to prepare.

Get creative and try different things such as sugar-free coffee syrups and even cottage cheese to add something different. Check labels to see what you are getting in terms of fat, carbs and protein. You are trying to create a healthy breakfast option here, not a new addition to the Dairy Queen menu, so be aware of what you are consuming.

Here's where things get more technical. Choosing the kind of protein that is best for you and that will help you reach your goals. Anchorage is lucky enough to have several GNC stores all around town, as well as Walmart, Costco and other grocery stores where you can purchase your preferred protein source.

THE PURPOSE OF PROTEIN IN THE DIET:
In a nutshell, protein repairs tissue. The most important reason to include protein in your diet- especially if you are very active, is to ensure the rebuilding of muscle tissue. Exercise breaks our bodies down and when we eat the right foods and get enough rest, we are rebuilding.

Aim to get 0.8-1 gram of protein per pound of body weight everyday. Of course this is not a "one-size fits all" piece of advice, but really just a general guideline of where to start. If you lift weights, obviously your body will require more protein to facilitate growth. Beware that the more protein you consume, the more important it is to drink water each day. Protein needs to be flushed from the kidneys and liver.

WHEY PROTEIN:
The most common source of protein found in your ready to drink versions or buckets of powder. Whey is a cheese derivative, so if you are a vegan or vegetarian- this many not be your best choice. Whey is a fast digesting protein, which means it breaks down in the blood stream quickly and gets where it needs to be very fast. Recommended first thing in the morning and after your workout.

SOY PROTEIN:
Soy comes from....you guessed it- the soy plant! Soy has a different taste, "acquired" one might say. Heart healthy with many added benefits for women regarding hormone balance. This source is obviously the best choice if you are a vegetarian as it closely resembles animal protein in its amino acid profile. There are many misconceptions regarding Soy and most are invalid. Soy is a great source of protein for body builders as well as anyone else wanting to add some protein to their diet. Other than the powder version, try some edamame (soy beans) or Tofu- which is delicous in stir-fry. Soy is a staple in the Eastern part of the world where various diseases such as breast and ovarian cancer as well as heart disease are largely unheard of. Possibly due to the fact that these folks consume large amounts of this protein as well as a diet of fish and veggies.

CASEIN PROTEIN:
A slow-digesting protein that is best taken before bed or even in the middle of the day. There are brands out there cleverly labeled "Night time protein" which contain Casien protein. It is the best choice before bed because you will be recharging those worn out batteries and casein is essentially a timed-released protein that is thicker than most others, thus taking the body longer to break it down and providing your body with nourishing amino acids. Cottage cheese is an excellent source of this protein if you don't want to go with the powder version.

You can purchase these sources of protein powder in a low-carb, low fat version and you are basically buying just protein with some artifical sweetners added for flavor (more on that in another blog). Others are meal replacements that offer more calories, carbs and fat per serving. So once again, check the labels. I suggest just buying a bucket of 100% Whey Protein powder (flavor of your choice) and dropping in a banana or some frozen berries, mix it all up and there's your meal on the go. No excuses.

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