protein 101 · 2018-12-14 · protein in powder form is faster-digesting (compared to the protein...

1INTRODUCTION TO PROTEIN | LEANFIT | PROTEIN 101 |

Protein 101 Everything You Need To Know


Table of Contents

03 Introduction to Protein

06 How Much Protein Do You Need?

09 How To Choose The Best Protein Powder for You (In 5 Steps)

21 Optimal Times to Take Your Protein Shake

24 The Health Benefits of Whey Protein


Introduction to Protein


Why is protein so important?

1. Muscle Development Combined with exercise, protein fuels development of muscle mass and strength.

2. Muscle Repair Protein helps repair muscle tissue torn during intense training.

3. Body Shaping Protein improves lean muscle tone and promotes fat loss.

4. Curbs Hunger Protein is highly satiating which leads to steady blood sugar levels and may prevent overeating.

5. Improves Body Function Beyond aesthetics, adequate protein intake is also required for our bodies to produce various hormones, enzymes and neurotransmitters for the proper functioning of our bodies.

6. Immune System Support Protein supports immune system optimization.

7. Prevent Muscle Loss Protein supplementation can help curb muscle loss as we age, limiting weakness and fatigue from exercise and everyday tasks.


During training or exercise, muscle fibres are torn by intense contraction of the muscle. To repair these “micro tears” and build stronger muscle fibres, our bodies undergo something known as protein synthesis.

Protein from our food and protein supple-ments is broken down into various amino acids and used to repair the muscles.

Protein in powder form is faster-digesting (compared to the protein found in meats, etc.), which means it releases amino acids quickly. This can be highly beneficial post-workout to repair recently broken down muscle tissue.

Consuming enough protein before and after a strenuous activity leads to improved body composition as the body will burn fat stores for energy rather than muscle. This results in muscle growth and the “toned” look you’re striving for.

Protein from our food and supplements

is broken down into various amino acids and

used to repair our muscles.

Protein intake is particularly important for active people, whether they are bodybuilders or everyday athletes.

Including a high-quality protein supplement, as well as an array of whole-food protein sources in your healthy living regime, might be just what you need to reach your fitness and nutrition goals.

6HOW MUCH PROTEIN DO YOU NEED? | LEANFIT | PROTEIN 101 |

How Much Protein Do You Need?


There are multiple ways to achieve your protein intake goal. Many people can get enough protein in their diet by eating sources of protein like meat, fish, chicken, dairy products or vegan foods rich in protein.*1

With the time demands of active people, not everyone has time to prepare meals that supply the amount of protein needed.

High quality protein powders are a con-venient source of protein to add more protein into your diet.

However there are reasons why an athlete may need to increase their protein intake in his or her diet:

• If you are starting to exercise more often or increase the intensity of your workouts, you will need to adjust your protein intake accordingly.

• To help recover from a sports injury, you may want to increase your protein intake to provide your body the building blocks it needs to heal faster.

• Teenagers need more protein to fuel their workouts because their body is still growing.

High quality protein powders are a convenient

source of protein to add more protein into your diet.

How Much Protein Do You Need?

*1: leanfit.com/vegan-protein-sources

https://leanfit.com/vegan-protein-sources/


How to calculate your recommended protein intake.

Active IndividualsIf you’re an active person, consistently breaking down muscle tissue, it’s recom-mended that you consume 1.4 - 2 g of protein per kilogram of body mass per day. (An individual weighing 68 kg (150 lbs) should consume anywhere between 95 - 135 g of protein, per day based on these recommendations). Many fitness professionals may even suggest this to be on the low side.

AthletesDepending on your goals, this number may need to be increased. Many athletes will consume 2.2 g of protein per kilogram (equivalent to 1g protein per lb) of body weight daily, as a general rule of thumb.

As with any macronutrient, there is a period of trial and error while you learn how you’ll respond to a specific amount of protein. It’s important to be in tune with your body.

If you are feeling unusually tired or weak when training, try increasing your protein intake slowly to improve your performance. Alternatively, work with a professional who can suggest alterations to your intake based on your individual response.

When it comes to the amount of protein you should consume, it all depends on your activity level.

Athletes consume 2.2 g protein per kg of body weight daily, as a general rule of thumb.


Choosing the Best Protein Powder for You in 5 Steps

10HOW TO CHOOSE THE BEST PROTEIN POWDER FOR YOU | LEANFIT | PROTEIN 101 |

The market is flooded with protein powders — after all, they’re a quick and efficient way to make sure you get all the protein you need.

Step 1 Check the Type of Protein Used

Step 2 Measure Protein Content Per Bottle

Step 3 Look for Branched Chain Amino Acids (BCAAs)

Step 4 Watch for Fillers

Step 5 Check Product Certifications

Just follow these steps:5Go to any health food store, gym, or do a

quick online search, and you’ll quickly feel overwhelmed by the choices!

You may have already noticed, all protein powders are not created equal. As with most products, you’ll find a huge range when it comes to quality.

Although, it can be hard to ignore the hype, understand if fancy label terms such as “pharmaceutical quality” make a difference, or even know if gender-specific protein are necessary. Rest assured; Once you know what to look for and what to avoid, you can find the very best protein powders based on ingredients, quality, value and more!


1Whey Protein is the most commonly used source of protein in protein shakes. It’s a by-product of the cheese-making process. Whey has distinct advantages over other types of protein supplements because it’s easily and quickly absorbed and used by our bodies, and has a superior branched chain amino acid content.

If the goal is performance, no other protein performs better than whey because it is such a fast-digesting source of protein.

You’ll typically see whey protein listed on the ingredients label in one of three forms: Whey protein isolate, whey protein concentrate, and hydrolyzed whey.

Check the Type of Protein Used

Protein is known for strengthening the immune system, speeding up post-exercise recovery, improving lean muscle growth and contributing to overall health.

STEPChoosing the Best

Protein Powder for You in 5 Steps

If your stomach is intolerant of dairy, or you’re trying to limit or completely avoid eating animal products, plant-based proteins deliver lactose-free protein that’s tasty and rich in additional nutrients like fibre and antioxidants.

While there are many options on the market, including exotic ones like algae protein, some of the more common varieties we’ll encounter are peas, hemp and rice.


Concentrate Whey Protein Concentrate contains low levels of fat and carbohydrates (lactose), and dissolves easily. It varies in percent-age of protein up to 90% when highly concentrated. When it comes to price per gram of protein, it’s one of the most budget-friendly options you’ll see. Whey concentrate has a slightly creamy, milky taste that many people find delicious.

Isolate Whey Protein Isolate is further processed to remove all the lactose and fat in the whey. This results in a lean, protein-packed supplement that’s over 90% protein. Unlike whey concentrate, whey isolate is suitable for people who have lactose sensitivities. It also has a thinner texture and flavour, which you may prefer if you like to mix your protein shakes into smoothies and other foods. However, whey isolate is pricier than whey concentrate.

Hydrolyzed Hydrolyzed Whey Protein is used in some protein shakes. During the processing of the whey, manufacturers introduce various acids and enzymes to break down the protein to make it easier for our bodies to absorb. This can be costly and the resulting product has a bitter after-taste dependent on the degree of hydrolysis. Research is still inconclusive on whether the extra cost translates to any real, benefits.

Hydrolyzed:

✓better absorption

✓costly

✓possible bitter aftertaste

Isolate:

✓no lactose or fat

✓costs more

✓ thinner texture

Concentrate:

✓ low in fat & carbs

✓budget-friendly

✓creamy, milky taste

Comparing Whey Protein


Pea protein Pea protein is hypoallergenic, gluten-free and highly digestible. It has a fluffy, light texture with a mellow, slightly sweet and neutral flavour that blends well with other ingredients. Pea protein can keep you feeling full for long periods of time.

Pea Protein:✓mellow tasting

✓gluten free

✓highly digestable

Whole rice Whole rice alone isn’t very high in protein, but is rich in various minerals and vita-mins. After an extraction and purification process, a powder with up to 90% protein is obtained. Rice protein is extremely easy for our bodies to absorb. For example, less than 60% of soy protein is digested and absorbed by our bodies, compared to more than 80% for rice protein.

Rice Protein:✓neutral taste

✓rich in minerals & vitamins

✓gluten free

✓highly digestable

Hemp protein Hemp protein is a good source of Omega-3 fatty acids, a healthy fat that many of us don’t get enough of in our regular diet. Hemp protein contains all 20 amino acids used in the human body, including the eight essential amino acids. Globulin proteins found in hemp are similar to proteins found in the human body, which is important for helping our bodies make the proteins it needs for growth and repair of lean body tissue. Hemp protein has many other great benefits - it is easier to digest than protein from many grains, nuts and legumes; and it is a good source for many key nutrients such as iron, mag-nesium and zinc.

Hemp Protein:✓ source of omega-3

✓gluten-free

✓highly digestableComparing Plant-Based Protein


Whatever plant protein you use, explore the benefits of mixing several plant proteins together, or buy a product that uses a blend of different plant-based protein sources.

Your body needs a wide range of essential amino acids — the building blocks of protein. Some plant proteins are “incomplete,” meaning they’re low in certain amino acids that are necessary for human dietary needs. But by mixing different plant proteins together, each plant protein complements the other to deliver high-quality nutrition.

Take rice protein and pea protein for example. Rice protein is rich in the amino acids cysteine and methionine, but is rather low in lysine. Pea protein is the complete opposite: rich in lysine but low in methionine and cysteine.

When combined, they strengthen each other. The result is a protein absorption and efficiency rate that’s very similar to egg- and dairy-based proteins, but with-out the potential allergy problems linked with dairy, soy and eggs!

Benefits of Blending Plant-Based Protein

Plant proteins complement each other

to deliver high-quality nutrition.


While whey and plant-based proteins make up most of the protein supplement market, two other minor players are on the field – casein and eggs.

Casein Casein is also a milk byproduct. When processing whole milk, 20% of it is whey protein; the remaining 80% is casein. Casein has a very similar texture and taste as whey, but whey gets digested quickly while casein is absorbed very slowly over the course of many hours. Some people take casein in the evening so their bodies get a slow release of protein throughout the night.

Egg protein Egg protein used to be the shining star of the protein supplement industry before it got replaced by the cheaper, better-tasting whey protein. However, it’s still relatively easy to find egg protein powders. Egg protein is ideal if you’re trying to avoid dairy. It’s low in carbohy-drates, and if you select a supplement made from egg whites alone, it’s also free of cholesterol.

Egg Protein:✓non-dairy

✓more expensive

✓harder to mix

Casein:✓bland taste

✓milk by product

✓slow digesting

Other Protein Options


Quick Flavour TwistsWhen trying a protein powder for the first time, buy the smallest size possible to see if you like the taste, texture and mixability. Once you’ve chosen a protein powder that fits your individual needs and dietary requirements, a few twists can enhance the flavour quickly and easily:

• Mix the protein powder with a dairy milk or non-dairy milk, such as almond or other nut milk, for a creamier flavour.

• Use more or less liquid to reach your desired taste and sweetness

• Add a handful of fresh or frozen berries for a burst of natural, vitamin-rich sweetness.

• Toss in a spoon of nut butter for a smooth, rich taste.

• Add a scoop of cocoa powder to satisfy chocolate cravings.

If you don’t have dietary considerations, go with the protein source that makes the most sense for your taste preferences and your wallet.

TIP: Some protein supplements and shakes contain several protein ingredients. Ingredients are listed on the label in order of amount by weight, from highest to lowest.

Flavours & Sweetener ChoicesNo matter the source of protein, protein shakes can typically be divided into three flavour categories, made with:

• No flavours & sweeteners. Often labeled “unflavoured” or “natural.”

• Artificial sweeteners & flavours, or a combination of artificial and natural flavours or sweeteners.

• Natural flavours and/or natural sweeteners only.

Taste and Texture

Whatever type of protein you use; taste and texture can be just as important as the nutritional quality of the protein.


2When comparing similar proteins to determine value, don’t let the size of the supplement’s tub or scoop size fool you. Don’t get caught up comparing the amount of protein in products with com-pletely different scoop shapes and sizes! Read the Nutrition Facts panel to check how big the serving size is. To figure out the percentage of protein in every serving of your protein powder, use the following equation:

Measure Protein Content Per Bottle

A similar sized bottle may have different amounts of protein due to different

percentage of protein content.

1 kg bottle with 60%

protein/scoop

= 600 g protein total

per bottle

When you’re choosing protein supple-ments, generally higher percentages are better because it means you’re getting more protein for your money. But no matter what, there will almost always be some carbs and possibly fat in protein powders, depending on the protein source.

For example:



1 kg bottle with 80%

protein/scoop

= 800 g protein total

per bottle÷ 25 g

protein per serve

31 g serving

size

= 80% protein

per serve

= .806 x 100

protein(g) per serving ÷ serving size (g) x 100 = % of protein per serving


Look for Branched Chain Amino Acid3You’ve already learned that amino acids are the building blocks of protein. There are 9 essential amino acids that our bodies aren’t able to make — and you’ll need to ingest them in various forms of protein.

Three of these essential amino acids (leucine, isoleucine, and valine) are branched chain amino acids (BCAA’s), and they’re scientifically proven to improve how your body processes protein.

BCAA’s also increase exercise endurance and boost muscle growth, among other benefits. A high-quality product will generally have its BCAA content listed on the label (but not in the ingredients list).

TIP: It’s a red flag if you see individual amino acids listed in the ingredients list. Unfortunately, some manufacturers engage in this kind of “protein spiking,” adding cheap and non-essential amino acids to artificially inflate the grams of protein in the nutrition label. STEP

Choosing the Best Protein Powder for

You in 5 Steps

BCAA’s Provide Enhanced Recovery


Watch for Fillers4Many popular protein supplements contain filler ingredients that re-duce the actual amount of protein we get per serving. Keep in mind that it’s impossible for any protein shake to be 100% pure protein.

Avoid brands that pack their products with too many unnecessary fillers such as dextrins or glucose that have little nutritional value and are inexpensive in relation to the cost of protein.

If a protein product has added ingredients, make sure they serve a nutritive or therapeutic purpose (such as a source of fibre, vitamins or minerals), not ingredients that merely act as a filler.



Now it’s time to turn our attention to what’s in the rest of the scoop.


Check Product Certifications5Steps 1-4 only matter if you can trust the label to begin with!

If the protein shake you’re reviewing checks

all the right boxes in each of the 5 steps,

mix it with your favourite beverage and enjoy!



Good Manufacturing PracticeLook for a brand that is manufactured under the quality standards of Good Manufacturing Practices (GMPs). GMPs ensure products are consistently produced under conditions that allow you to trust a product’s purity, quality and strength.

3rd-Party Independent VerificationSome companies will turn to a third-party independent verification program to help assure safe manufacturing processes. These third parties conduct independent off-the-shelf tests, check for contaminants, verify that the ingredients inside the product are as stated, and can screen for banned

substances — all so you can be sure the products live up to their claims. Products that are part of the programs often display a seal or label.

Example verification programs include:

• Informed Choice

• NSF International

• United States Pharmacopeia (USP

• Consumerlab.com

21OPTIMAL TIMES TO TAKE YOUR PROTEIN SHAKE | LEANFIT | PROTEIN 101 |

Optimal Times to Take Your Protein Shake


With all the scientific talk out

of the way, let’s tackle another

burning question.

When should you take your protein shake?

The answer is simple:

Your favourite protein

powder can be consumed

in a delicious shake pre

or post workout or at any

time that you feel you

could use the extra boost.

Post-workoutYou should be aware that there are more effective times for consuming a protein shake to maximize its benefits. The best time to consume your protein beverage is within an hour post-workout. This is when your body most needs the ami-no acid building blocks to promote cell growth and repair muscles so you can grow bigger and stronger! If you want to refuel quickly after exercise whey pro-tein powders are ideal. They are quickly digested and can be easily stored in your gym bag or shaker cup.

Pre-workoutAnother good time to consume a protein shake is approximately 30 minutes prior to your workout. Consuming as few as 20 grams of protein in a pre-workout shake can significantly increase the delivery of amino acids to your muscles for up to 2-3 hours post-workout. If there is enough protein in your system prior to a workout, it creates what is known as an ‘anabolic window.’ This is a period of time after your training session when your body is particularly primed to use protein to build lean muscle mass.


While shakes are the most popular way to use protein powders, there are many more ways to use your favourite protein powder in your meals. Here are just a few ideas:

• Sprinkle it on cereal.

• Mix it into baked goods like pancakes, muffins and bread loaves.

• Stir it into soups and stews.

• Combine it with burger patty ingredients before forming the burger patties.

• Whip it with dressing and drizzle it onto salads.

Visit leanfit.com/recipes for ideas on how to

incorporate protein powder into meals throughout the day

Critical times of the dayOther significant times to consume protein are before bed and just after waking up to help with hunger and prevent ‘starving the body.’

Our bodies don’t like to go 8 hours with-out proper nutrition. A protein shake with low sugar and carbohydrate values is a perfect way to feed the body without hindering sleeping efforts or starting the morning with a sugar rush.

The most important thing to remember is that protein intake is crucial to athletic performance. Regular, moderate doses of protein through the day are necessary to support a hard-training athlete looking to build lean muscle.

Ways to incorporate protein throughout the day

24MORE HEALTH BENEFITS OF WHEY PROTEIN | LEANFIT | PROTEIN 101 |

More Health Benefits of Whey Protein


Next time you enjoy a whey protein shake, you’ll be accomplishing more than simply improving your exercise recovery and fueling a healthy lifestyle. In fact, whey protein has anti-aging powers and several other surprising benefits.

A recent study evaluated whether eating whey protein at breakfast is more effective than eating other proteins for controlling blood sugar levels. The research found that whey protein has a greater effect on lowering blood sugar levels after a meal than any other source of protein like soy, tuna, or eggs.*2,3

The study also showed that participants who ate whey protein at breakfast felt less hungry throughout the day. The researchers concluded that a whey protein drink is easily prepared and provides the advantages of weight loss as well as re-duction of hunger and blood-sugar spikes.

2. Whey Supports Healthy Blood Sugar Levels

You might already take probiotics — supplements that deliver beneficial bacteria to your gut, potentially helping with digestion, irritable bowel syndrome, immune system health and more.

Whey protein are foods that stimulate and improve the growth and benefits of probiotics. For example, doctors report that calcium phosphate minerals in whey, as well as the naturally occurring carbohy-drates in whey, all help the good bacteria in the gut to flourish.

1. Whey Boosts Your Gut Health

*2: Whey Protein May Help Control Type 2 Diabetes *3: ENDO: Is Whey Protein the Breakfast of T2D Champions?

https://www.diabetesselfmanagement.com/blog/whey-protein-may-help-control-type-2-diabetes/

https://www.medpagetoday.com/clinical-context/Diabetes/57117?xid=nl_mpt_DHE_2016-04-04&eun=g959000d0r%0D


As you age, subtle changes begin to occur in your mind and body. Studies suggest whey protein may help protect your neurocognitive health and slow some key signs of aging.

• Whey protein may enhance your levels of tryptophan, which in turn becomes serotonin, a neurotransmitter that’s essential for improved mood, handling stress and more. As you get older, your levels of serotonin naturally drop.

• Whey protein may boost cognitive performance, specifically when you’re under chronic stress.

• Whey increases your glutathione, a so-called super antioxidant that may prevent premature aging while reducing infections and guarding against injuries.

• Whey protein helps build and maintain lean muscle mass. Preserving lean muscle mass is key for minimizing a wide range of age- and frailty-related diseases and health problems , and ensuring you can enjoy an active, fulfilling lifestyle no matter your age.

4. Whey May Keep Your Brain and Body Young

Doctors in Today’s Dietitian report that various components in whey have antiviral and antimicrobial powers. Whey boosts your immune system’s strength and may help you dodge the next wave of germs making their rounds in your home or office.

3. Whey Helps You Avoid Getting Sick


There’s plenty to know about protein, but make sure

you’re not overthinking it. When you keep it simple,

you improve your chances

of sticking with a new

healthy habit. That’s when

you experience the kind

of changes that last

a lifetime.

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protein 101 · 2018-12-14 · protein in powder form is faster-digesting (compared to the protein...

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