Buyer Beware-Part 3
Brian January 28th, 2009
In my other “Buyer Beware” blogs I discussed creatine and fat loss/energy products. In this section I will discuss protein and meal replacement supplements.
What you want in your protein!
- Type of protein: the product should contain whey concentrate and isolate as the primary ingredients. Casein is a good protein source if you will be fasting for a length of time (before bed or if you can’t eat a meal for a while).
- Calories: if you are trying to lose weight stick with a protein supplement that can give you at least 25-30 grams of high quality protein with under 200 calories.
- Amino acids: a high quality whey protein supplement should contain a good dose of amino acids. Look for between 1,000-2,000 mg. of each BCAA (valine, leucine and isoleucine). Some companies add additional amino acids to their products which is an added bonus.
- Taste:Â unless you are a die hard who does not care about taste, you want to search out a good tasting protein (not many people eat Brussels sprout even though they are good for them). Do some searches on the web and try to get unbiased feedback about the product. I like the Met-Rx Extreme Chocolate Meal Replacement.
What you don’t want in your protein!
- Soy protein and collagen: although soy is good for women, men should stay away from the stuff. It has a low bioavailability and may cause a rise in estrogen levels in men. Older women without breast cancer, or a history of breast cancer, should use a soy supplement. Collagen is listed as a protein source in some supplements. However, this is a connective tissue protein and cannot be used by the body.
- Excessive fillers:Â stay away from supplements that have excessive amounts of maltodextrin (a dextrose derivative). This sugar gives taste and thickness, but adds needless calories.
- Artificial Sweeteners:Â look for aspartame and saccharin near the bottom of the ingredient list and try to avoid these products. There are safer alternatives such as stevia and sucralose.
In Health,
Brian