© EKATERINA MARKELOVA; GELPI / SHUTTERSTOCK
BY KRISTIN KIRKPATRICK
PROTEIN POWDERS have found their
way into the Canadian diet, but often they
leave consumers with more questions
than answers: Which protein is best for
my needs? How many grams of protein do
I really need every day? Will protein help
me lose weight? Will protein help me build
muscles beyond my wildest dreams?
Although protein needs vary by age,
gender, activity level and overall health,
you can reap big benefits by adding just
a bit more to your diet. If you’re trying
to lose weight, adding protein may help.
A ;;;; study from Tufts University,
published in The American Journal of
Clinical Nutrition, found that meals featuring low-glycemic foods (such as those high
in protein) were associated with greater
weight loss than diets consisting of high-er-glycemic foods (such as re;ned or sugary
carbohydrates). Another study, published
in the International Journal of Obesity,
found that adding ;; grams of protein at
breakfast prevented weight gain, reduced
hunger and stabilized glucose levels.
Protein helps diabetics, too. A ;;;;
study in Diabetologia: Journal of the
European Association for the Study of Diabetes found that consuming whey protein
before a high-glycemic meal was associated with a reduction in blood sugar spikes
and better insulin control. A ScienceDaily
study found that a higher intake of protein
was associated with a reduction of hip
fractures in the elderly.
It’s always good to obtain your protein
from sources such as chicken, ;sh, nuts
and legumes, but if you’re looking for a
more convenient source, a powder may be a
good option. When searching for a protein
powder, go for whole-food options with the
shortest ingredient lists and avoid ingre-
dients you can’t pronounce, plus arti;cial
;avours, sweeteners and colours.
There are as many different protein
powders as there are people with di;erent
needs. The following guide may help determine the right one for you.
Post-workout pick-me-up
When you’re done with your workout,
you’ll need a drink that has the ability
to replenish drained energy stores and
replace lost electrolytes. You can get both
with a drink consisting of high-quality milk
protein powder and electrolyte-rich coconut water. In ;;;; ScienceDaily shared
a report showing that coconut water is a
great after-workout drink for individuals
who have engaged in light exercise. Dairy
protein can assist with muscle building
after exercise.
Busy parent
The last thing you need is a sugary
drink that will lead to a major afternoon
crash. Instead, look for a “meal on the run”
that provides just enough protein to get
you through your day, but not so much that
you’re getting more than you need.
You’ll also need something quick and
portable. The best option is an already-made shake that’s delicious, low calorie,
loaded with plant-powered protein and
devoid of arti;cial sweeteners.
Endurance athlete
If you’re searching for fuel during a
long run or for a nutrient-dense drink
afterwards, a whey protein shake may be
your best bet. That’s because whey is an
easily digestible source of branched-chain
amino acids leucine, isoleucine and valine.
These building-block superstars are
essential (meaning your body doesn’t make
them, so you need to get them from what
you eat), and several studies have shown
they can help you achieve greater muscle
protein synthesis.
Over 65
As people age, they lose muscle and
their protein needs increase. Inadequate
protein consumption can lead to decreased
immunity and longer healing. A ;;;;
Canadian study in Frontiers in Nutrition
argued that protein recommendations for adults may be too low for the
elderly. Another ;;;; study, conducted
by the Research Institute of the McGill
University Health Centre, demonstrated
health bene;ts to the elderly when protein
was spaced out among meals.
Losing weight
Start your day with plants. Research
presented in ;;;; at the Obesity Society’s
annual scientific meeting showed that
eating a protein-rich breakfast can help to
curb hunger and overeating. Plant-based
proteins from foods like peas, brown
rice and hemp may be a dieter’s dream,
thanks to their ability to keep hunger at
bay. Other studies have shown that adding
more protein to your diet while you are trying to lose weight can help you sleep better
and retain more lean body mass. C
Costco member Kristin Kirkpatrick is the
manager of wellness nutrition services at the
Cleveland Clinic Wellness Institute.
Picking the proper protein for the best results
The power
of proteın
THECOSTCOCONNECTION
Costco and Costco.ca carry protein-rich
food, premade drinks and protein powders.
SPECIAL SEC TION
FOR YOUR HEALTH
