Power of Protein
Pump Up Your Protein Intake
Why is protein such an important nutrient?
- Maintains and replaces tissues in your body
- Organs, muscles and many hormones are made up of protein
- Needed to make hemoglobin, which carries oxygen to your body
- Manufactures antibodies to fight infection and improve your immune system
- An energy source
What is high quality protein?
High quality protein is found in animal products (lean beef, pork, fish and poultry), low fat dairy, and eggs. High quality protein helps you to feel fuller longer and stay energized. Eating protein rich foods may help prevent snacking between meals. Research indicates that high-quality protein may help build muscle strength and prevent muscle loss.
What is whey protein?
Whey protein is a high quality protein powder from cow’s milk. It is often referred to as the “Gold Standard” of protein as it is the most nutritious protein available. Whey protein is a very easy to digest protein. It enters the body quickly to provide the important essential amino acids needed to nourish muscles and other body tissues. Consuming protein, especially whey protein after exercise is a great way to get the most benefits from exercise. Consuming a serving of whey protein along with a carbohydrates helps to promote the movement of protein in your bloodstream into your muscles as well. After your exercise routine try having a protein shake mixed with 100% whey powder, 8 ounces of skim milk and 1/4 cup berries.
Why is consuming protein so important after bariatric surgery?
The goal is to get 60-80 grams of high quality protein daily. Not consuming enough protein could lead to hair loss, muscle loss and poor skin tone. Always eat protein rich foods first at the meal. Each ounce of meat has 7 grams of protein. Whey protein isolate supplements are also an excellent source of protein and post surgery they are easier to digest and be more. An excellent source of protein and post surgery they are easier to digest and be more readily absorbed by the body
To increase protein intake, try these tips
- Mix in one scoop of vanilla whey protein powder into your oatmeal. This will add approximately 20 additional grams of protein to start off your day
- Blend up a smoothie using one scoop of protein powder, 1/4 cup of berries, and one cup each of milk and ice
- Add in one-half scoop of vanilla or chocolate protein powder into your morning coffee. Mix well for a creamy morning protein coffee (let hot liquids sit for 5 minutes before adding protein powder)
- 1 cup low-fat Greek Yogurt with nuts or mix in 2 tsp. ground flax seed and unflavored 100% whey protein powder
- Add legumes such as chickpeas to your diet. Adding legumes to your salad helps increase the protein content
- Pair a mixed green salad with a fruity whey protein drink. Several companies, such as Isopure, make excellent and great tasting alternatives to the typical milky whey protein beverages
- Stir in a scoop of plain powder into yogurt for a delicious cool dessert
- Throw a whey protein bar and a piece of fruit in to your bag. This protein and carbohydrate combination will hold you through to your next meal and give you an added boost of 12 to 20 grams of protein, depending on the bar
- Add plain protein powder to warm soup. Note: Do not add whey protein prior to cooking, as this may denature the proteins
- Stir plain powder into your favorite pasta sauce, like Alfredo or spaghetti sauce, after cooking
It’s important to know that one single scoop of protein powder generally contains about 20 grams of protein. One scoop per day may be enough to meet your requirements.
