The Scoop on Protein Powder

I wrote about the importance of dietary protein in my last post.  The recommended daily requirement for protein is 0.7g to 1 g per pound of lean body weight.  Unfortunately, many do not get enough protein on a daily basis.  During weight loss (calorie deficit), protein is needed to minimize the loss of lean muscle.  During maintenance mode (calorie intake at TDEE), protein is needed to maintain and support lean muscle.  During bulking (calorie surplus), extra protein is needed to help repair muscle from body building and develop lean muscle.  The problem becomes getting enough protein in your diet which may be difficult. 

I would need almost 34 pieces of bacon to reach my daily requirement of 90 g protein in a day.  That 90 g of protein alone would be 360 calories but when total calories in that bacon are considered it would amount to a whopping 1,700 calories leaving very little room for any further calories from other sources without going into a calorie surplus leading to weight gain.  Clearly, I cannot boost my protein intake in that manner.  A very useful product for helping meet the protein requirements is protein powder.

Protein powder is not a new product.  It is found in many processed foods in the form of milk solids.  Powdered instant milk and powdered cheese are also forms of protein powder.  In fact, powdered instant milk has 24 g of protein in 1 cup!  Protein powder as used by the fitness crowd is more condensed with as much as 25 g of protein in about 1/4 c.  In addition to protein concentrate, this protein powder usually contains natural and/or artificial flavours, sugars, sodium and micronutrients. 

It is important to read the label as protein powders differ in caloric value, and additives.  Protein powder is either animal (eg. whey, casein, egg) or vegetable (eg. soy, hemp, pea, brown rice) base or a combination of both.  If you have a milk allergy, are lactose intolerant or are vegan, whey and casein based protein powders or a protein powder with either whey or casein as an ingredient should not be used.  Whey protein is quickly absorbed by the body making it ideal for muscle recovery in the first 20 minutes after a workout.  This is especially important if you are doing a lot of cardio.  Of note, cardio is muscle wasting and cortisol inducing making it undesirable for weight loss.  Casein protein is absorbed slowly by the body.  It is best used to prevent catabolysis while fasting during sleep.  Hemp protein powder is not a complete protein source so look for one that includes other plant-based proteins in addition to hemp protein.  Soy protein can be problematic for females.  A small amount of soy occasionally is fine but soy should not be consumed on a daily basis.  If you want to enjoy a protein shake on a daily basis, choose a protein powder that is soy-free.  Of the protein powders pictured, only the Vega Sport is soy-free.

Protein powder is a must have product to include in your emergency preparedness supplies.  It is also a good product to help meet your daily protein requirement.  The most common use is as a protein shake but protein powder can be used as an ingredient to increase the protein content in foods like baked goods, smoothies, and so much more.  It can also be used to make homemade protein bars that are tastier and less expensive than the pre-packaged bars.  While some enjoy a protein shake daily, I prefer to reserve the use of protein powder for those days when I know my protein intake from food is lower than I would like it to be.

Let's Talk Protein

Back in early November of 2013, I embarked on my fitness journey.  Yesterday, I stepped off the scales with a reading within 5 lb of the ideal weight for my gender, age and height.  My %BF and BMI have dropped.  I look good and feel amazing!  However, I am pushing forward towards my goal of a BMI of 18.5, the lowest on the scale of healthy (18.5 to 24.9).  Less than 18.5 is considered underweight and above 24.9 is overweight.  Once I reach my weight that gives me a BMI of 18.5, I will move into maintenance mode.  Exercising will be for fitness and toning.  All in all, I am very pleased with the results so far!

I have joked several times that the improved me is proudly brought to you by protein.  The fact is, most folks do not get enough protein in their diet.  We eat a fairly healthy diet that would be considered about 80% clean and 20% general.  We very seldom eat at fast food restaurants.  So, in comparison to many, I really needed to do little as far as the foods I was eating.  The only notable change I made was putting more emphasis on protein.  

Protein becomes even more important when eating at a calorie deficit for weight loss or when eating at a calorie surplus to bulk-up.  During a calorie deficit you lose water, fat and without adequate protein intake, you will also lose lean muscle.  Protein also helps you lose weight!  During bulking you are building muscle so protein becomes even more important.  You cannot repair or build muscle without adequate protein.

Well Wisdom created this informative infographic to show why women need more protein. Their recommendation is 50 g of protein a day but the daily recommended protein is 0.7 g to 1 g per pound lean body weight.  The default macro setting on My Fitness Pal is 50% carb, 30% fat and 20% protein.  I changed mine to 40% carb, 30% fat and 30% protein.  The 40:30:30 ratio gives a nice balance with higher protein to help maintain, repair and built lean muscle.  My protein goal is 90 g per day, almost twice what Well Wisdom recommends.  Consider though that athletes and body builders will have a protein goal of 200 g or more per day.  Those on a low carb, high protein diet will also have a high daily protein goal.  

There are 4 calories per gram of protein.  My daily goal of 90 g protein would be 360 calories.  The problem is that protein does not come with just the calories from protein.  There will be carb and/or fat calories in addition to the protein calories.  It did not take me long to realize that eating enough to get 90 g of protein a day would present a bit of a problem.  I'm not a big eater at the best of times.  The chances of me eating 34 slices of bacon in one day is simply not ever going to happen!  The challenge became getting more protein without dramatically increasing calories especially those from carbs.

In general, I have found lean meats, poultry, eggs and fish to be the best in terms of protein and fats.  I don't drink milk but if I did, it along with yogurt, sour cream and cottage cheese are good for protein and carbs.  Fruits and vegetables have little protein but have a low caloric value with necessary micronutrients so are part of a healthy diet.

Over the next couple of weeks, I am going to focus on how I increased protein in our diet.  It really hasn't been difficult.  I've been able to maintain a calorie deficit for my desired weight loss so increasing protein without trying to lose weight shouldn't be a problem.  I've had a lot of fun discovering new foods, experimenting and creating so now it is time to share with you.  Stay tuned...

Peanutty Chocolate Chip Quinoa Muffins

I have been experimenting with quinoa, much to the dismay of my husband who doesn't mind the taste but has a problem with the texture.  Quinoa is quite popular with those eating a Paleo diet and the fitness crowd due to its protein content.  So, I set about looking for recipes using quinoa that my husband might like.  I came across Jen Nikolaus' recipe for Chocolate Chip Quinoa Muffins that looked tantalizingly delicious.  I decided to tweak her recipe into something similar but different. 

Jen's original recipe is for a lovely chocolate chip The addition of peanut butter not only adds flavour, it adds protein.  Almond flour also adds protein.
muffin that incorporates the health benefits of quinoa.   I took that a step further by using the popular combination of chocolate and peanut butter for my deliciously health peanutty chocolate chip quinoa muffins.  Her version used canola oil which is a GMO, something we avoid.  I replaced it with organic peanut butter.  Jen's original recipe came in at 258 cal, 41 g carbohydrates, 9 g fat, 6 g protein, 186 mg sodium and 3 g fibre muffin.  My version comes in at 246 calories, 32 g carbohydrates, 11 g fat, 8 g protein 141 mg sodium and 4 g fibre per muffin.  I would still like to get the carbohydrate content a bit lower which would reduce the caloric value as well.  I will share that recipe as soon as the testing is finished.  In the meantime, I hope you enjoy this healthy, tasty muffin!

Cooking Quinoa

One of the interesting aspects of my fitness journey is experimenting with various foods.  Quinoa (pronounded 'keen wah'), popular with those eating the Paleo diet,  is one of those foods that I've enjoyed in salads but until recently did not cook it at home.  Quinoa is an ancient food that has been cultivated for years in the South American Andes.  It was known as the Mother Grain and revered as sacred by the Incas. 

Quinoa is not a grain but rather the seed of the Goosefoot plant.  Native inhabitants used quinoa like a grain in breads and soups.  The seeds are small flattened, opaque discs with a slightly darker band around the circumference with a tiny embryo tip extending from the seed that would develop into a root tip if the seeds were sprouted.  I don't know how well the seeds sprout but that is on my agenda of quinoa experiments.  Quinoa is also available ground into a flour that can be used for baking and more importantly for the Paleo folks, quinoa flour is used to make quinoa pasta as a substitute for wheat based pasta.

Quinoa is more expensive than other grains but it is usually organic or I should say I have only found organic quinoa.  A 400 g (14 oz) bag of organic quinoa costs about $6.  It is an excellent substitute for rice with similar cooking method and timing.  Quinoa is however, considerably higher in protein than white rice.  It is just slightly higher in calories by 17 cal per cup but is also significantly higher in potassium, lower in carbohydrates and higher in iron making quinoa a good nutritional value over white rice.

Quinoa is cooked very much like white rice but because it is a seed rather than a grain, it is important to rinse the quinoa well before cooking.  Once cooked, it can be used plain as a side dish as pictured or cooled for use as an ingredient in other dishes.  The opaque disks take on a translucence while the darker band turns white when the quinoa is cooked.  It has a pleasant, nutty flavour that is sure to please.

Method:  Measure 1 cup of quinoa into a fine mesh strainer.  Rinse well.  Place the rinsed quinoa into a medium sized saucepan.  Pour 2 c of water over the quinoa.  Stire.  Bring to a boil.  Reduce the heat.  Cover and simmer for 15 minutes.  Drain using the fine mesh strainer.  Return the cooked quinoa to the saucepan.  Cover and let sit 15 minutes.  Fluff and serve or cool as desired.