Whey and pea protein powder,why it's beneficial, and how should you use it?

Whey Protein

What is whey protein, why it's beneficial, and how should you use it?

Protein, a macro nutrient that every cell in your body contains, is essential for your health. If you're an athlete, casual gym-goer, or just looking to lose a few pounds, protein can help you build and retain muscle, too. Taking whey protein is an effective and inexpensive way to add more protein to your diet.

In short, whey is the liquid leftovers that come from the cheese-making process. This liquid is dried into a powder, which is mixed with sweeteners while keeping the calories, carbohydrates, and fats to a minimum.


There are three main types of whey protein:

Whey protein concentrate (WPC): This is a concentrated protein that keeps more of the nutrients. Most non-isolate proteins are comprised of WPC.

Whey protein isolate (WPI): This is similar to WPC, but most of the carbohydrates, fat, and fat-soluble vitamins have been removed, so the powder has a higher percentage of protein. Typically, isolate is digested more quickly and, therefore, more agreeable for some. For that reason, most trainers and registered dieticians recommend opting for WPI, though it's often more expensive.

Whey protein hydrolysate (WPH): WPH is considered "pre-digested" since it breaks down peptides the building blocks of proteins to help with quicker absorption.


As for how much protein you need to consume, the recommended dietary allowance (RDA) for protein is about a gram for every 3 pounds of body weight. So, if you weigh 180 pounds, that would equate to 60 grams of protein per day. Experts suggest taking up to twice that can still produce benefits. When it comes to fitness-specific goals, like gaining muscle or losing fat,

"For someone who is trying to gain muscle mass and work out, taking in more protein can help speed up protein synthesis [the process in which your muscle fibers utilize protein to repair itself and grow], "For a person who is strictly trying to lose weight, taking in more protein can help you to retain the muscle that you already have."

 a 200-pound man would have to consume 200 grams of protein per day. That's equivalent to 2 pounds of chicken breast. Supplementing with whey protein, he explains, is a convenient way to get more protein without grilling up another piece of bland chicken.

Pea Protein Powder

Bodies need protein, and if you're trying to build muscle mass or are on a plant-based diet, you may need an extra boost. Pea protein powders are sourced from green and yellow split peas and contain no animal products, unlike other protein powders on the market. They're also a safe choice for people with allergies to soy, dairy, eggs, nuts, and gluten.

To learn more about the nutritional value of pea protein powders and what to look for in a powder, read our buying guide. We've also included our top product recommendations, like Naked Nutrition's Pea Protein Powder, which comes in chocolate, vanilla, and plain.

Considerations when choosing pea protein powders

Nutrient profile of pea protein powder

Besides supplying an ample amount of plant-based protein -- typically between 16 and 27 grams per serving -- pea protein powders supply other important nutrients your body requires.

Amino acids are the building blocks of proteins. Pea protein powders contain all nine essential amino acids that your body can't produce on its own. In particular, pea powders contain higher concentrations of the amino acid L-arginine than other types of protein powders. Arginine (along with amino acids leucine, valine, and isoleucine) promotes muscle growth and aids in post-workout recovery.

Iron is an important mineral for both men and women. Women in particular are at higher risk for anemia, and pea protein powders supply between 5 and 7.5 milligrams (mg) of iron per serving. However, iron found in plants like peas is not as readily absorbed as iron in meat, so select a pea protein powder enriched with vitamin C, which boosts iron absorption by up to 67%.

Pea protein powders are formulated to be mixed into liquids like water, juice, or smoothies. Unflavored powders taste mild, but some have a strange aftertaste. Many consumers prefer flavored powders like vanilla or chocolate, which are more palatable. Be aware that some flavored varieties contain added sugars.

Most pea protein powders come with a scoop to measure out the correct serving size, which can range from one to three scoops for a total of 20 to 30 grams of product. To get the full amount of protein listed on the label, you may need more than one scoop. Also consider the serving size when comparing prices of products.

Because pea protein powders are a plant-based product, many people opt for certified organic powders that aren't treated with pesticides or other agrochemicals, which can be detrimental to your health and the environment. Organic pea protein powders are non-GMO as well, which means they haven't been genetically modified or engineered.

Some protein powders add seeds like flax, chia, and quinoa (technically a seed) to the blend for added fiber. On its own, pea protein powder is low in fiber. Other supplemental ingredients you may see are cacao powder and Himalayan sea salt, which give added taste and nutritional benefits.

Although pea protein powder is naturally hypoallergenic and vegan, read the ingredient list and check the label to see if the product was processed in a plant that also processes dairy or eggs. Many powders have certified vegan, kosher, and gluten-free designations, so check the label if you're on any of those diets.

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Pea protein powders we recommend

Our take: A high-protein product that's 100% pure pea powder with zero additives.

What I like: Each serving contains a whopping 27 grams of protein. Allergen- and sweetener-free. Comes in vanilla, chocolate, and unflavored. Bulk sizes available.

What we dislike: Even flavored varieties don't mask bland pea taste.

Our take: An affordable organic blend of pea and quinoa powder that's extra nutritious.

What we like: Quinoa and agave inulin add fiber to help you stay full. Certified organic, non-GMO, vegan, kosher, and gluten-free. Mixes well into baked goods and shakes.

What we dislike: 16 grams of protein per serving is on the lower end of protein content.

Our take: A tasty pea protein powder containing organic natural sweeteners.

What we like: Organic coconut palm sugar and organic stevia add pleasant taste. Totally vegan and free of common allergens.

What i dislike: May not dissolve completely in some liquids.

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The Nutrition Basket

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What is protein,types,function,sources.

What is Protein

Proteins in the one of the essential nutrient of human body,they are one of the building blocks of body tissue,and can also serve as a fuel source.The most important aspect and defining characteristic of protein from a nutritional standpoint is its amino acid composition.There are nine essential amino acids which a human must obtain from their diet in order to prevent protein energy malnutrition.They are phenylalanine, valine,threonine,tryptophan,methionine,leucin,isoleucine,lysin, and histidine,protein is a micro nutrient that is essential to building muscle mass.Each gram of protein contains 4 gram of calories.Protein makes up about 15 percent of a person's body weight. Chemically,protein is a composed of amino acids.which are compound made of carbon,hydrogen,nitrogen,oxygen or sulfur.

Types of protein

We sometimes hear that there are three types of protein foods.

Complete protein:These foods contain all the essential amino acids.They mostly occur in animal foods, such as meat, dairy, and eggs.

Incomplete protein:- These foods contain at lest one essential amino acids, so there is lack of balance in the protein. Plant foods,such as peas,beans, and grains contains mostly incomplete protein.

Complementary protein:- These refer to two or more foods containing incomplete proteins that people can combine to supply complete protein.

Examples include rice and beans or bread with peanut butter.

What do protein

Proteins plays a role in nearly all the biological process, and their functions very widely.

The main functions of protein in the body are to build repair or replace things, such as tissue.

They can be:

• structural, like collagen 
• hormonal, like insulin
• carriers, for example, hemoglobin
• enzymes, such as amylase

All these are proteins

keratin is a structural protein that strengthens protective covering, such as hair. Collagen and elastin, too, have a structural function, and they also provide support for connective tissue.

Sources

Rice and bean together provide complete protein

Protein is one of the essential nutrient, or macro nutrients, in the human diet, but not all the protein we can eat converts protein in our body.

When people eat foods that contains amino acids,these amino acids make it possible for the body to create, or synthesize, proteins. If we do not consume some amino acids, we will not synthesize  enough proteins for our bodies to function correctly.

There are also nine essential amino acids that the human body does not synthesize,so they must come from a diet.

All food proteins contains some of each amino acid,but in different proportion.

Gelatin is special in that it contain a high proportion of some amino acids but not the whole range.

Foods that contain these nine essential acids are roughly equal proportion are called complete protein. Complete protein mainly comes form animal sources, such as milk, eggs, and meat.Soy and quinoa are vegetable sources of protein. Combining red beans and lentils with wholegrain rice or peanut butter with whole meat bread also provides complete protein.

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Categories, Functions and Sources Of Vitamins

Categories Of Vitamins

Vitamins are Categories into two groups

• Fat Soluble Vitamins
• Water Soluble Vitamins      

Fat Soluble Vitamins.

These vitamins are stored in fatty tissue of our body.The four fat soluble vitamins are A,D,E,K.These vitamins are absorbed more easily by the body in the presence of dietary fat 

Water Soluble Vitamins.

There are nine water-soluble vitamins. They are not stored in the body.Any leftover water-soluble vitamins leave the body through urine. Although, the body keeps a small reserve of these vitamins, they have to be taken on a regular basis to prevent shortage in the body.Vitamin B12 is only water soluble vitamin that can be stored in the liver for many years

Functions and Sources of Vitamins

Fats soluble Vitamins is as follows :- 

Functions:-Helps maintaining Good Vision(necessary for night vision)resistance to infection and support and repair of body tissues.Also maintain the high integrity of white and red blood cells,assists immune reactions.

Sources:-Milk,eggs,meat,fish liver oil.Vegetable(spinach,broccoli,carrots,sweet  potatoes,pumpkin) Fruits(Mango,cantaloupe,papaya, and apricots)

Functions:-Member of large and cooperative bone-making and bone maintenance team.Regulates absorption of calcium and phosphorous for bone health

Sources:-Formed in skin when you exposed to sunlight. Also found in dairy products,egg yolk,fish liver oils,tuna,oysters,yeast

Functions:-Fat -soluble antioxidant. Helps  maintain cell membranes,red blood cell integrity,protects vitamin A and fatty acids for oxidation

Sources:-Found primarily in plant oils,leafy vegetables,wheat grains,whole grains,eggs yolk,nuts,seeds, and liver.

Functions:-Helps make factors that promote blood clotting.

Sources:-Diet generally supplie: remaining need.Green leafy vegetables,cabbage type vegetables and milk.

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Simple explanation about Vitamins.

Vitamins

Vitamins are the substance your body needs for grow and develop or you can say they are various organic compound that are needed in small amount for normal growth and activity,there are many vitamins that a body cannot synthesize itself.but are found naturally from the food we obtained from plants and animals,

There are 13 essential vitamins,which are required for the body to work properly,
They are:-

• Vitamin A
• Vitamin C
• Vitamin D
• Vitamin E
• Vitamin K
• Vitamin B1
• Vitamin B2
• Vitamin B3
• Vitamin B5
• Vitamin B6
• Vitamin B7
• Vitamin B9
• Vitamin B12      

You can usually get all the vitamins from the food you eat.some vitamins are made by body itself like Vitamin K and Vitamin D,And in some cases you have take supplements to get vitamins, For Example:-People who eat vegetarian diet may need to take a Vitamin B12 supplement,

Each vitamin has specific jobs,If you have levels of certain vitamins,you may face health problems.

For example,If your don't get enough Vitamin C,you would be in a condition where there is deficiency of red cells or of hemoglobin in the blood which results to pallor and weakness.Some vitamins may help to prevent medical problems like vitamins A prevents night blindness.

The best way to get enough vitamins is to eat a balanced and health diet with variety of foods.In some cases,you may need to take supplements,it's a good idea to ask your health care provider first,If you take high dose of some vitamins it can cause problems.

In my next blog i would be explaining the classification,functions and source of vitamins.

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