Getting Enough Protein

An excellent way to get extra protein into your diet, for both males and females, and depending on your fitness goals, is to add protein shakes into your meal schedule. They can come in handy after your workouts and/or during snack periods. They are very useful especially if you are looking to tone and/or build muscle. However, not all proteins are created equal and it is important to know the difference and choose the right one. When looking for the best protein powder the following should be considered:

1. Isolate vs concentrate:  Find a product that contains mostly whey isolate. For muscular repair and the antioxidant boosting properties of whey, it is important to find a product with more protein isolate than concentrate. This means whey protein isolate must be the first ingredient. If the protein powder supplement says “97% whey protein isolate” on the front label that does not necessarily mean the product is 97% isolate – the whey isolate they are using just happens to be 97% pure protein. Isolate may be the third or fourth ingredient in a blend of different proteins.
2. Ignore blends created for ownership purposes. Many companies will name their protein blend and then trademark it to make it appear better than the rest. In the ingredient list, you may see this protein blend, and in brackets it will state what makes up this blend. Since ingredients are listed in order of quantity, if concentrate is the first ingredient in the bracket and isolate is the second, then you are getting more concentrate. Since concentrate is cheaper some companies will use more of it in the blends that isolate.
3. Choose a whey protein that has been processed using low heat. Since cysteine (an alpha-amino acid found in most proteins) is easily destroyed by excessive heat, low-heat processing will ensure the whey isolate protein can fully donate cysteine to produce the antioxidant glutathione within the body. These protein isolates are also known as un- or non-denaturated. A protein powder with un-denatured whey isolate as the primary protein (first ingredient) is a high-quality supplement. Cold processing will also ensure that the powder maintains its high biological value.
4. Check serving size. The best whey protein supplements will be mostly protein with very little other stuff (e.g., sugar, fat, preservatives). This is not supposed to be a meal replacement powder, so the calories should not be very high - between 80 and 125 calories is ideal.

(Information gather from research)