Thursday's Trend Alert Dirt Report #27

When you think of protein shakes, do you also think of macho muscle men?  For years, I was guilty of making such an association, but while completing my studies on supplements I realized that I was missing the bigger picture.  

Protein is an organic compound that is responsible for muscle growth, recovery, strength and absorption of nutrients into the muscle cells.  The body requires protein for muscle contraction, cardiovascular function and immunity from disease.  

Although people can obtain protein from key food sources like milk, eggs, chicken and fish, many individuals (not just bodybuilders) have turned to protein powders to ensure that they are ingesting complete proteins!  Complete proteins contain all of the essential amino acids, which are the building blocks of life and the platform for additional protein creation.  

Two popular forms of protein powders are Whey protein and Casein.  Whey protein enters the bloodstream rapidly and immediately prompts protein synthesis.  It also distributes valuable amino acids to increase anabolism (muscle mass growth) and prevent muscle breakdown.  Of the 3 types of whey protein; concentrate, isolate and hydrolysate, Whey Isolate provides the most protein per gram of powder.

Casein, although similar to Whey, does not have as strong of an amino acid profile.  It does however, release more slowly into the bloodstream.  This makes casein an ideal supplement for post late night workout consumption.  The continuous release of amino acids while sleeping prevents the breakdown of muscle tissue.

With all of this information, it still may seem as though protein powders benefit buff boys and not slender sisters!  For ladies, it is important to know these protein positives:

1.  Ingesting .8 grams / day / lb of body weight will help blood sugars remain stable.  Stable blood sugar levels prompt feelings of satiety, which prevents over eating or indulging in "not so great" noshes.  

2.  You will burn 2X the amount of calories when ingesting proteins, as opposed to carbohydrates and fats.

3. Protein increases lean body mass, which is key in maintain a healthy weight, BUT ONLY when  increased ingestion is paired with strength training activities.  This does not mean that you need to be bench pressing 100's of pounds, but doing some of these dance inspired toning moves will certainly work!