Protein helps your body perform many essential functions. Primarily, it is required for the growth, maintenance, and recovery of muscle tissues. Amino acids have been shown to reduce the rate of protein degradation in your muscles, shifting your body from a catabolic state to an anabolic state post-workout to help you to recover and build muscle. Though we often just associate protein with muscle, proteins are also needed to make blood, hair, enzymes, antibodies, and connective tissue.
WHAT SUPPLEMENTS do you need? Choosing the right supplements to support your needs and lifestyle is confusing. We're bombarded with different nutrition philosophies and opinions when it comes to supplements, by the media, and people in our lives. Yet the questions remain: "Do I need to take supplements?" "What supplements are right for me?" "If I'm eating healthy, do I need to take supplements at all?"
It's True: food sources, like fresh fruit and vegetables, are the best way to get your vitamins and minerals — not supplements. Unfortunately, most of us don't eat enough nutrient-rich foods to meet the recommended amounts. When this is the case, including an appropriate supplement in your diet can help get you there. However, certain conditions — such as how much sun you get, your age, and your activity level — contribute to your potential need for a nutritional supplement. If something is causing you to need more of a specific nutrient, then supplementation is a great way to help. Omega-3, Vitamin D, and a multivitamin are the supplements you're most likely to benefit from, even if you're very dedicated to healthy eating.
While many animal-based protein sources (like meat, poultry, fish, eggs, and dairy) contain the amino acids that your body needs, that doesn’t mean they are the only way to get your protein. Whole grains, legumes, vegetables, seeds, and nuts are great sources of plant-based protein to incorporate into your diet.
Some other good sources of protein include beans, seeds (hemp, chia, flax), tree nuts, quinoa, avocado, and raw, leafy greens.
Many people also rely on protein supplementation as part of their dietary protein intake. These supplements are often found in powder form, and come from various sources including whey, casein, pea, soy, hemp, and more. Though it’s important to prioritize consuming your protein through the foods you eat whenever possible, supplementation is a great way to ensure you’re consuming enough protein on a consistent basis.
This certification program was developed to meet the growing demands of athletes, coaches, and all those concerned about banned substances in sports supplements. This program minimizes the risk that a supplement or sports nutrition product contains substances banned by a major sports organization. NSF tests and certifies that these products contain the identity and quantity of dietary ingredients declared on the product label, and do not contain unacceptable quantities of unwanted contaminants.
Whey is made from processed cow’s milk in order to isolate and extract the protein content.
Focusing on a healthy, balanced diet with appropriate supplementation will keep you on the road to success. Supplementation, when done in an informed and safe way, can play a potent role in your overall health. Always consult your doctor or dietician when taking a new supplement to ensure there are no risks or interactions.