Pamela Hernandez owns Thrive Personal Fitness in Springfield, MO where she focuses on weight training for weight loss. She writes a blog for her web site, www.thrivepersonalfitness.com, sharing vegetarian recipes from her kitchen, exercise strategies, lifestyle tips and stories from her own journey. You can also follow Pamela on Twitter @ThriveFit or pick up more tips on Facebook, www.facebook.com/thrivepersonalfitness.
In the fitness world whey protein is king. Everyone’s post-workout shake is whey. Everyone’s pre-workout shake is whey. Everyone is cooking and baking with whey. You would think it was the only kind of protein powder out there.
While whey protein is the most popular, it isn’t the only protein powder on the block. In fact, you may be missing the boat if you aren’t including some other protein powders in your nutritional arsenal. Depending on your lifestyle and goals, there may be a better fit for your nutritional plan.
Soy: A non-animal derived protein powder that is also a complete protein. Soy may be a better fit if you’re a vegetarian or avoiding dairy. A 2004 study at the University of Ohio indicated that soy could be better at protecting against oxidative stress than whey, making this easily digestible protein an alternative for your post workout shake.
Egg: Did you know that as many as 40 different proteins are present in egg whites? Egg white protein also has a biological value of 100, meaning essentially all the nitrogen that is absorbed is retained by the body. Drinking a shake with egg white protein powder can be an easy fix for those too busy to cook eggs but still want the benefits of this moderate digesting protein.
Casein: Casein is also a milk derived protein powder but unlike whey it is a slow digesting protein. This means it will provide fuel for your body for a longer period of time, up to 7 hours. Give your body fuel while you sleep (and your body recovers) with a pre bedtime casein protein shake.
Hemp: Another plant based complete protein; hemp may be a great alternative for those with soy allergies. It has the added benefit of being a great source of essential fatty acids. However the high fat content makes it a poor post workout choice. Use hemp as a non dairy alternative to a pre bedtime shake or a satisfying afternoon smoothie.
Brown Rice: When we think of rice we think of carbs, right? Brown rice protein powder, however, is manufactured to separate out the proteins to create a powder that is about 70% protein. Rich in glutamine, which promotes muscle recovery, brown rice protein powder can also make a great post workout shake alternative.
Shake up your shake with one of these whey protein alternatives. Need a new great shake recipe? Try my Post Workout Pina Colada or Thai Chai Protein Shake.
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December 7th, 2011