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Choosing Protein Supplements: The Four Important Protein Sources

By Henrick Scofers

Protein is an essential nutrient for the body, especially for the muscles. The general recommendation is an intake of around .3 grams of protein for each pound a person weighs. For athletes and bodybuilders, though, the requirement is higher because the body is working harder and demands more protein. The recommendation jumps from .3 to 1.25 grams for this group of people.

The total amount of protein intake is important, but equally important are the sources of dietary protein. Most people are able to get enough protein from their diet; but many athletes require protein supplements to meet their daily requirements for this nutrient. Protein supplements are usually made from four different sources. Each of these protein sources is different and athletes should choose according to their needs.

These four sources used in most protein supplements are egg, whey, soy and casein. There are protein supplements which use only one type, but it is more common to have two of these proteins in a single supplement.

Whey protein is derived from milk and is the protein source used in the majority of protein supplements. Whey protein contains both essential and nonessential amino acids. The essential amino acids are those which must be obtained through the diet since our bodies cannot produce them " and as you may have guessed, nonessential amino acids are those which we can produce, but may want more of through dietary sources. Whey protein is easily digested and used by the human body, the exception being those who have allergies to milk, who should avoid concentrated whey protein. As it happens, the concentrated form is preferred for protein supplements, being inexpensive to produce and containing between 30% and 85% protein by weight. There are also whey protein isolates, with a protein content of around 90%, which are more expensive. Whey protein is not only an excellent protein source, but also boosts immune function, contains amino acids and is helpful in speeding along muscle recovery after a workout.

Soy protein is made from soy flour and is the most complete plant-based protein available. Just as with whey powder, there are soy protein concentrates and isolates, with the isolate being a richer source of protein but also more costly. Soy protein is also easily digestible and is suitable for persons with milk allergies or lactose intolerance. There are however some people who are allergic to soy and obviously, these people should not use soy-based protein supplements. Soy protein can be mixed into foods to increase the protein content and has the added benefit of helping to regulate cholesterol levels.

Egg protein is an excellent protein source. Derived from egg whites, egg protein contains all of the essential amino acids and is easily digestible. It's generally considered to be the best source of protein for supplements, but as with other proteins, there are some people who are allergic and should not use it.

Casein is another protein derived from milk. Casein protein is digested more slowly than whey, which makes it a protein often combined with other, more quickly digester proteins. Casein protein is ideal for adding to pre-workout meals or before bed. As with whey protein, those with milk allergies should avoid casein protein.

Choosing the right protein is about choosing what your body will tolerate the best and what protein will work for your exercise habits the best. You should consider all pros and cons of each type before you make your final decision about protein supplements.

About the Author:

Henrick Scofers has been a bodybuilder for twenty years. He is an expert on bodybuilding supplements. Get more ktoday.edge about high quality supplements today. You can get a unique content version of this article from the Uber Article Directory.

Sticking To Your Diet The Easy Way

By Barbara Woodward

People often make the mistake of starting a plan, any plan, not just a weight loss plan, is that they do not think about how they will keep to the plan. It is imperative to think ahead to the problems that could occur and threaten to spoil the goals that you hope so much to achieve.

For instance think about situations where you will encounter temptations. If there is a vending machine you have to walk past in your work place to get to your desk then you may wish to consider an alternative route to your workspace, or if this is not possible, refraining from carrying small change with you when away from your desk.

This is just one example among many and of course it is not practical to plan for every eventuality. But just from the act of planning itself you will be more consciously aware of your temptations and therefore be better prepared to take a pre-emptive strike on them before they get the chance to tempt you!

If you write your plans and goals down, this will ensure that you are able to see them more easily.

Stay alert, stay in control. Just like many other bodily functions, eating is a habit. This means that it is not something that we normally think about too much. This however is one of the greatest errors that a dieter can make. They take no notice of the the key to successful weight loss - that it lies in the mind just as much as it lies in the stomach. If you take conscious control over both what you eat and what you feel, you can more easily deal mentally to stop the cravings. I am not suggesting that you torment yourself mentally, I am just suggesting that you ask yourself the right questions before you decide what you are going to eat.

You will be confronted by temptation, you cannot avoid this but if you think about the side effects and the results of what you are going to eat, you will be be stronger and resisting will be easier - just remember you are greater than the urge, you don't have to follow it.

Doing this will ensure that you start to feel in control of your emotions and mental processes. This will in turn make you feel fulfilled as you will feel in control of your future.

Coping with eating Triggers. Its an interesting fact that a lot of the eating you do happens when you are not actually hungry. The reason for this can be explained with a little psychology. We respond naturally to mental cues or triggers. These can be internal or external in nature. An example of an external trigger is the smell of fish and chips or in the case of this author the sight of a chocolate gateau! Internal triggers take the form of stress, boredom, anxiety and anger to name but a few.

External triggers are the easiest to remove. For instance throwing out sweet items from your cupboard or avoiding walking past sites of temptation on the high street. The internal or emotional triggers are a bit more challenging

The first thing to do is accept that eliminating emotional triggers is not always possible, we just need to react to them differently. Instead of eating, take a little exercise, just a brisk walk will go a long way in stopping your cravings winning and changing your behaviour in regards to food.

Fill up on liquids Did you know that a lot the time, people eat when they are dehydrated? This is because feeling thirsty can sometimes be difficult to distinguish from hunger. Smoothies have gained widespread and deserved acclaim in the role they can play in fighting weight loss. Not only are they low in calories, but they are also an efficient way of getting in your 5 a day of fruit and veg.

A body that is used to snacking sometimes needs fooling into thinking it is full. One of the best and healthy ways to do this is through liquids. Of course this means low calorie drinks, it does not mean we can start filling up on carbonated (fizzy) sugary drinks.

Plain and simple water is by far the best liquid you can drink. Flavoured water is also fine if you find it boring in it's natural form. It not only ensures you feel full but it flushes the toxins from your system and keeps your metabolism working really well.

You need to treat yourself too, never forget this it is a very important part of the weight loss process. If you set goals and then you don't treat yourself when you reach them, that is no fun at all. Rewards are well documented as providing a great sense of achievement. In turn this leads to your body realeasing positive endorphins into your blood stream.

You need to set yourself some very specific goals. There are many you could choose but some suggestions are cutting down your intake by 300 calories a day or vowing to exercise for 30 minutes every day for two weeks. If you reach your goal, you need to give yourself a reward. The best rewards are a treat, maybe something you have wanted for a while such as a DVD or something similar. Giving yourself a reward for reaching a goal, is a very important part of your diet plan and it will make losing weight much sweeter.

About the Author:

If you really want to lose weight, ensure that you check out the great articles and a wonderful free book - 211 pages and details of the Lose 10 pounds in 10 days diet. Don't miss out Learn about great foods to eat