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Protein powders are a quick way to help ensure that your body is nourished and satisfied. People use them for a variety of reasons - to lose weight, to improve sports [[http://unachika.com/rank.php?mode=link&id=391&url=https://chessdatabase.science/wiki/Introducing_Alpha_Surge_Male:_Your_Ultimate_Testosterone_Support_And_Performance_Booster|alpha surge male performance support]], build muscle mass and for overall wellness. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. But look around and the protein powder options are endless. So how do you know what type is best for your personal health goals? It’s important to know the difference between available protein powders as well as how they stack up against whole food protein sources, says registered dietitian Kate Patton, MEd, RD, CSSD, LD. You can meet your body’s daily protein requirements whether you drink shakes or eat only whole foods. However, they don’t offer equal nutrition. What you may find surprising is that shakes generally contain fewer nutrients than whole foods. For that reason, shakes may help you lose weight, but whole foods can offer a bigger nutritional punch.


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Whey protein is one of the most commonly used proteins and is best for day-to-day use. It contains all of the essential amino acids and is easily digested. It helps boost energy and can reduce stress levels. Whey isolates and concentrates are best to use after a workout. Soy protein is another common choice. It helps reduce high cholesterol and can ease symptoms of menopause for some women. It can also help with osteoporosis by helping build bone mass. Egg protein, released more slowly than whey, can be taken throughout the day. Milk proteins help support immune function and enhance muscle growth. Brown rice protein, which is 100% plant-based, is a good choice for vegetarians or for people who don’t consume dairy products. Pea protein is highly digestible, hypo-allergenic and economical. Hemp protein is also 100% plant-based. It’s a good source of omega-3 fatty acids. Whey protein and whey isolates are your best options.



Lose weight: For weight loss, choose shakes with no added sugars or dextrins/maltodextrins (sweeteners made from starch). Don’t choose those with added branched-chain amino acids (BCAAs), as they help promote muscle growth and weight gain. Stay vegetarian or vegan: If you’re vegetarian or vegan, don’t choose milk-based protein shakes (like whey, milk proteins); instead use 100% plant proteins-soy, pea, hemp. Go low-sugar with diabetes: Patients who have diabetes should choose protein shakes without added sugar (don’t choose protein powders with sugar listed as one of the first three ingredients). It’s also best to look for a shake that’s low in carbohydrates ( 5-15 grams per serving). Limit protein for kidney disease: People with kidney disease can’t tolerate a lot of protein at one time. Stick with powders that have a lower-range protein content (10 to 15 grams per serving). Avoid gastrointestinal problems: Patients with irritable bowel syndrome or lactose intolerance should choose powders that don’t contain lactose sugars, artificial sweeteners or dextrins/maltodextrins. If you have a gluten allergy or sensitivity,  [[https://curepedia.net/wiki/I_Have_Overweight:_Can_I_Build_Muscle|alpha surge male performance support]] don’t choose powders that contain gluten. Stick to your budget: To save money, buy tubs of protein powder instead of ready-to-drink protein shakes, which are more expensive because they’re convenient. To recover after exercise, an athlete or avid exerciser should consume protein within 60 minutes of a workout. That’s when your muscles are most responsive to the use of protein for the repair and growth process.



If you’re serious about weightlifting, you’ve probably heard the term "progressive overload" before. But what exactly is it? Progressive overload is the steady increase of stress placed on your muscles during exercise over time. You can achieve this through various methods, including increasing weight, reps, or sets. Mind you; this method is not for the faint of heart. As the name suggests, it demands more and more from your muscles. The line that sits between what is within the limit and beyond the limit is extended. Curious? Keep reading to find out more about it. What is Progressive Overload? Progressive overload is a fundamental principle in weightlifting that involves increasing the demands on your muscles over time. This means you need to lift heavier weights, perform more reps, or do more sets to continue progressing. The concept of progressive overload is based on the idea that you need to challenge your body continually to see continued progress and improvements in strength and muscle growth.