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    Are you looking to build muscle, lose weight, or go vegetarian? Then you may have considered using a protein powder supplement. Before you try to figure out which to buy, you need to know how they’re used, whether they’re necessary, and if they come with any risks. Read >>
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Health and Fitness News

The Powder of Protein

What you should know about protein powders.

Are you looking to build muscle, lose weight, or go vegetarian? Then you may have considered using a protein powder supplement. A macronutrient needed for health and wellness, protein is found in pretty much every part of the body, building and repairing cells, bones, muscle, and skin. As if that weren’t impressive enough, protein also helps carry oxygen through the body, digest food, and regulate hormones.

If you’re looking for an additional punch of protein, you may have considered a protein powder. Before you try to figure out which to buy, you need to know how they’re used, whether they’re necessary, and if they come with any risks.

Most Common Types of Powder

Whey protein is one of the most popular types of protein powder. It’s made from one of the two proteins found in milk. Containing a variety of essential amino acids, whey is easily digested and quickly absorbed by the body. Many people use whey protein following their workouts as a way to increase strength and gain muscle. Others use whey to help them lose weight and increase energy. Casein protein is the other protein found in milk, but it’s digested and used by the body more slowly.

Soy protein is another common protein powder. This type of protein powder may help lower cholesterol levels, reduce menopause symptoms for women, and build bone mass to ward off osteoporosis. As it comes from soybeans, soy protein is a popular choice for vegans and vegetarians.

Other types of protein powders include egg, brown rice, hemp, and pea.

How Much You Need

Each day, the average adult needs 7 grams of protein for every 20 pounds of body weight. That’s 50 grams of protein if you weigh 140 pounds and 70 grams if you weigh 200 pounds. Athletes, people looking to gain muscle, those recovering from an injury, and those wanting to lose weight should increase their protein intake by 10 to 14 grams a day.

Possible Protein Risks

Anyone using protein powder supplements should do so carefully. Some powders contain 80 grams of protein in each serving. In most cases, that’s more than you need in a day. And while you may think more protein is always good, too much can harm your kidneys and liver.

In most healthy adults with a healthy diet, the food you eat contains all the protein you need. One hamburger contains 30 grams, 6 ounces of Greek yogurt contains 18 grams, and 6 ounces of tuna will give you 40 grams. Getting protein from whole foods is also more nutritious than using powders. Foods such as dairy, nuts, seeds, fish, poultry, lean meat, eggs, and legumes are all great sources of protein. If your diet doesn’t provide the amount of protein you desire, protein powders can help you reach your goals.

Since they’re considered a supplement, protein powders aren’t regulated by the government. That means the safety and ingredients are largely unknown. Sadly, one study found that many powders contain heavy metals, bisphenol-A (BPA), pesticides, and contaminants.

Additionally, many protein powders are high in calories and are made with added sugars. In fact, some brands contain 23 grams of sugar per scoop of powder! Since women should consume no more than 24 grams of sugar a day and men no more than 36 grams, a scoop of protein powder swallows your day’s worth of sugar. As you know, drinks high in sugar cause a spike in blood sugar that can contribute to weight gain.

About Training with Mr. America
About my programs: Mr. America Jason Kozma's Personal Training is a triple threat of body shaping weight workouts, precision fat-loss cardio and holistic nutrition using regular foods. Using his system, you can radically upgrade your fitness, health appearance and self-confidence. Clients routinely shed 20 pounds of body fat in eight weeks or less, increase their strength and flexibility, and achieve extreme cardiovascular fitness.

Even if you've never had success losing fat or gaining muscle before, my individually tailored program will work for you! Call now at (310) 772-5105 and find out how quickly you can get in the best shape of your life!

Visit Jason's website at www.LApersonaltraining.com​ !