Protein powders are a quick way to help ensure that your body is nourished and satisfied. People use them for a variety of reasons — to lose weight, to improve sports performance, build muscle mass and for overall wellness. Show
Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy But look around and the protein powder options are endless. So how do you know what type is best for your personal health goals? It’s important to know the difference between available protein powders as well as how they stack up against whole food protein sources, says registered dietitian Kate Patton, MEd, RD, CSSD, LD. Whole foods vs. protein powderYou can meet your body’s daily protein requirements whether you drink shakes or eat only whole foods. However, they don’t offer equal nutrition. What you may find surprising is that shakes generally contain fewer nutrients than whole foods. For that reason, shakes may help you lose weight, but whole foods can offer a bigger nutritional punch. Protein types and usesWhey protein is one of the most commonly used proteins and is best for day-to-day use. It contains all of the essential amino acids and is easily digested. It helps boost energy and can reduce stress levels. Whey isolates and concentrates are best to use after a workout. Soy protein is another common choice. It helps reduce high cholesterol and can ease symptoms of menopause for some women. It can also help with osteoporosis by helping build bone mass. Other types of protein include:
Matching a powder to your needsHere are some general guidelines, based on the outcomes you’re looking for:
Get the most from your protein powderHere are a few things to consider:
Although there’s no magic number for how much protein to consume at one time, it’s best to aim for at least 3 ounces or 20 grams of protein per meal. Boost the taste of your shakes“Each protein powder has a unique taste, depending on the ingredients and protein source,” says Patton. “A lot of companies use fillers or flavor enhancers designed by food scientists to create flavors beyond the standard vanilla, chocolate and strawberry.” To improve the taste of the protein shakes you make, mix your protein powders with milk or a milk alternative (as opposed to water) to produce a creamier milkshake-like texture. Create your own flavor enhancers by mixing in one serving of fruit or even a tablespoon of peanut butter. Is whey protein good for lowering cholesterol?Whey protein, which is found in dairy products, may account for many of the health benefits attributed to dairy. Studies have shown that whey protein given as a supplement lowers both LDL and total cholesterol as well as blood pressure. You can find whey protein powders in health food stores and some grocery stores.
How much whey protein should I take to lower cholesterol?In one study in overweight individuals, 65 grams of whey protein per day, for 12 weeks, led to a significant reduction in total and LDL cholesterol (17).
How long does it take whey protein to lower cholesterol?Moderate-high doses of whey protein during 16 weeks significantly reduced total cholesterol/HDL-cholesterol ratio in obese men [37]. Fortified yogurt with whey protein during 10-week significantly reduced triglycerides levels in patients with MetS [9].
Is whey protein powder high in cholesterol?Whey protein, derived from milk, commonly contains cholesterol which many people overlook on the label. Over the course of a day, all the dietary cholesterol adds up and may affect your long-term risk of heart disease or other ailments.
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