Why do you need protein?
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Protein is an important building block of muscles, bones, cartilage, skin, and blood. It is made up of amino acids.
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Protein helps your immune system stay strong.
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Protein also plays an important role in muscle synthesis.
Why is protein important for exercise?
During exercise, you put your muscles through large amounts of stress, which can break down some parts of your muscle.
Protein:
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Helps with muscle recovery after exercise
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Helps build and maintain muscles.
According to the U.S. Academy of Nutrition and Dietetics, healthy adults should consume 0.8 grams of protein per kilogram of body weight every day. Athletes should consume a little more, about 1.2 – 2.0 grams of protein per kilogram of body weight every day.
Animal protein and plant protein, which one is better?
Animal-based protein: Meat, dairy, eggs, whey, casein
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High in cholesterol, saturated fat, and calories
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Casein protein may be difficult to digest as it tends to coagulate in the stomach
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Milk intake is associated with higher levels of oxidative stress, which is associated with aging, cancer, and cardiovascular disease.
Plant-based protein: Soy
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Soy phytonutrients are associated with multiple protective affects against cancer, heart disease, and bone weakness.
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Easily absorbed by the body - soy has a score of 1.00, the highest possible score, in the Protein Digestibility Corrected Amino Acid Score (PDCAAS).
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Complete protein, meaning it has all the essential amino acids that the human body cannot make and must get from food.
How do I pick a good protein powder?
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Make sure it doesn’t contain any artificial sweeteners.
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Protein should come from plant sources and not animal sources.
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Use wholesome proteins, not isolates because...
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Isolated from components of soy through chemical and biological process.
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Isolates missing other beneficial components of soy such as fibre, phytochemicals, and antioxidants.
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It’s better for it to be packaged in individually portioned sizes rather than in a large container because...
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Bacteria exist everywhere, even on skin and in the air. It’s easy for any exposed powder to be contaminated.
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Exposing the powder to air also exposes it to moisture, which bacteria need to thrive.
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Exposure to oxygen reduces the amount of antioxidants.
Soybean
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Soy protein contents are 2 x meat, 3 x eggs, and 12 x milk.
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On top of protein, soy consists of fiber, minerals like calcium, iron and phosphorus; and also phytochemicals, antioxidants, and polysaccharides.
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Soy is cholesterol-free, low in saturated fat and calories.
Ji-Lin Ginseng
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Helps suppress exercise-induce muscle injury and inflammation.
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Helps reduce fatigue, including cancer-related fatigue.
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Can significantly prolong aerobic endurance.
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Improves exercise performance in terms of strength, oxygen update, work capacity, alertness and psychomotor performance.