Are You Nailing Your Protein Choices?

A few people have been asking me about protein over the last few weeks. I think as so many of you are uplevelling your health missions now the days are getting lighter and warmer! And protein is essential for sustainable weight loss, lean muscle gain and so much more!

So, I thought I'd unleash my inner science geek and fully talk protein for you. Here goes...

Let's start with amino acids

Why? Because amino acids are the building blocks from which proteins are constructed. And protein is found throughout the body - in muscle, bone, skin, hair and pretty much every part of your body. Protein makes up the enzymes which power many chemical reactions within our bodies and the haemoglobin which carries oxygen in your blood. It's fair to say, protein is a pretty key part of us!!

Your body needs 20 different amino acids to build all the required proteins to function correctly.

Can our bodies make their own amino acids and protein?

Our bodies can synthesise protein, but needs the amino acids to do so. Eleven of these amino acids can be produced by the body. 'Conditionally Non-Essential' amino acids are those which are not required all the time, but under specific circumstances, such as during stress, illness or for wound healing.

Essential amino acids are those which we MUST get through our diets. A deficiency in these could lead to a wide range of health issues, including fatigue, accelerated aging, a weakened immune system, digestive problems, fertility issues, lower mental alertness, depression and more....

So, as you see, getting the right amino acids and proteins in isn't just for gym bunnies!!

How do I know I'm getting the right amino acids?

Animals products, such as meat, fish and dairy have all the essential acids, and are therefore known as 'complete proteins'.

Soy products, quinoa and the seed of a leafy green call amaranth (consumed in Asia and the Mediterranean) also have all the essential amino acids.

Plant proteins (beans, lentils, nuts and whole grains) usually lack at least one of the amino acids, so are known as 'incomplete proteins'. However, clever combinations can resolve this, eg nut butter with wholegrain or rye bread, rice with peas or rice with beans. Who loves 'I'm a Celebrity' like me? They're fully sorted for their complete protein source at every meal!!

What about supplements?

This is where it can become a minefield!

Let's start with whey protein...

Whey protein supplements can support weight loss, reduced inflammation, heart health, muscle repair and growth and more.... But all whey proteins are not created equal! There are three primary types of whey protein supplements: why protein concentrate, whey protein isolate and whey protein hydrolysate.

1. Whey Protein Concentrate (WPC) is the most cost effective among the three whey protein powders, containing a protein content of around 58% - 89%. It includes fat, lactose and immune enhancing peptides as additional components.
   

2. Whey Protein Isolate boasts a higher protein content, typically around 95%, with minimal lactose and fat content, ideal for those wanting to take their health goals to the next level, those looking to control carbohydrate and fat intake and develop lean and well-defined muscles.
   

3. Whey Protein Hydrolysate. The most expensive of the three as it contains an exceptionally high protein concentration of around 99%. Through a process called hydrolysis, the molecules are broken down to enhance absorption and digestion by the body. This form of whey protein is highly water soluble and rapidly absorbed, making it beneficial for nutrition support, immune system support, maximum gym, fitness and fat-to-lean muscle transformations...really just THE choice if your budget allows.

And one more word to look out for with your whey? 'Undenatured'. Undenatured means it has not been exposed to excess heat or chemicals, which decrease its active state and nutritional value.

How about vegan/non dairy options?

I love my vegan protein. But again, not all vegan proteins are created alike and you most likely get what you pay for! Remember what I said about complete and incomplete proteins? To get a vegan protein which is going to give you all the protein benefits, supporting your health as a whole, while gaining you lean muscle (so transforming your body into a fit, healthy, fat burning machine!) you are going to need the right blend!

READ THE LABEL!

Pea protein IS a complete protein but is low in two of the key amino acids. Pea AND rice protein in one? Complete balanced protein nailed.

Soy protein IS a complete protein BUT is heavily processed and many people have difficulty with digesting it. So not top of the list.

Hemp protein is also a complete protein source, while being a source of fibre and omega 3 and very eco friendly.

So, hopefully that gives you a bit of an overview to uplevel your protein intake.

For anyone who wants to skip the faff of shopping around and researching, let me give you a quick overview of my tried and tested. The protein supplements which my partner and I researched, decided were the best quality and have used and loved for well over a year. And which you can get a discount on through the links below...

My vegan protein: Isalean Plant Based. This is actually a macro balanced shake powder. One serving contains 24g high quality pea and wholegrain brown rice blend (complete) protein, alongside healthy carbs, a good dose of fibre, probiotics, enzymes, jam packed with vitamins, minerals, micronutrients and more. I have it as a gym shake, as a lunchtime chocolate berry bowl, in my homemade healthy cookies, blended with banana as icecream in the summer.....I don't actually know what I would do without it these days!

There is also the equally amazing Isalean Whey Shake. Same as the plant based, but with organic, undenatured whey protein from happy, hormone-free, antibiotic free, pasture-raised cows. If yours doesn't specify all that? It's probably not....

Finally, my partner's favourite. The straight to the point, 97% quality, pure, undenatured, transformation maximising whey protein. Again from happy, hormone-free, antibiotic free, pasture-raised cows. Right here: CLICK ME. Because your transformation is worth it.

Ellie Ultimate-Health

ultimatehealthbyellie@outlook.com

Contact me to start your health transformation today!