BENEPROTEIN^®

By Sonia Jhas, fitness expert

 

We’ve heard it time and time again: protein is crucial if you’re looking to shed fat and build muscle.ⁱ But what does protein really do? And what kind of protein should you be eating? Are whole foods best? Or should you be eating protein supplements? It’s hard to know what’s best for us with all the information out there, particularly since protein supplements have now become all the rage! Health stores, grocery stores, and heck, even convenience stores now offer a variety of bars, shakes, and powders to help you “get what you need.” The question is “what do you actually need”?

Let’s start with the basics. Protein is indeed the single most important nutrient for both weight lossⁱⁱ and muscle gain.ⁱⁱⁱ

The recommended dietary allowance (RDA) for adults is approximately 0.8 grams of protein per kilograms of bodyweight^iv while the Philippine Dietary Reference Intakes (PDRI 2015) recommends 62-71g/day of protein for adults. For those involved with intense exercise, it is generally advised that you eat 1.3 to 1.8 grams of protein per kilogram of bodyweight.^v

Protein is crucial if you’re looking to achieve tangible, sustainable weight loss results. It’s also now become clear that protein supplements, which were once thought to be a short-term fad, are now being recognized as a long-term, sustainable trend – because let’s face it – we may not always have enough time or energy to eat or prepare whole foods that are high in protein.

Some people may have a hard time getting enough protein into their diet without a little help. Protein supplements generally contain 15-30 grams of protein per serving and are fortified with vitamins and minerals. They come in a variety of forms – such as nutritional drinks and meal replacements, bars, powders, and chips – and they can often taste pretty amazing with flavours such as strawberry, peanut butter chocolate, brownie, and even lemon coconut!

While whole foods are generally best, I personally recommend protein supplements for post-workout nutrition. After working out, I prefer a whey protein supplement because of its high biological value (BV). The higher the biological value, the more amino acids and nitrogen your body retains from the food you eat. This means there’s more potential for muscle growth and strength. I also recommend protein supplements as a “grab and go” option for anytime life seems to get in the way. Because protein supplements don’t require refrigeration, they’re portable, easy-to-stash in your purse or bag, and therefore the perfect solution anytime you catch yourself in a bind.

Additional advantages of protein supplements:

• They are generally a more complete and balanced protein source
• They are often fortified with vitamins and minerals, making them a multi-dimensional protein food
• Many protein foods can serve as a low-calorie means to satisfy your sweet tooth

Protein supplements come in various forms. The three most common sources of protein are whey, soy, and casein, but there are others that are becoming increasingly popular as well! Here is a breakdown of the pro and cons of various different sources of protein:

 

 

Protein	Pros	Cons
Whey protein[vi]	Promotes lean muscle growth and fat loss. Processed quickly by the body, which makes it great for post-workout recovery.	Many people are sensitive to the lactose found in milk – this can cause bloating, gas, and discomfort.
Casein protein	Similar to whey protein, but it digests much more slowly, which makes it a great choice before bed.	Digests slowly so it’s not great for post-workout recovery. It also tends to include additives to make it taste better.
Rice protein	Good source of complex carbohydrates, vitamin B1 and B6, and fibre.	Deficient in some amino acids, so it shouldn’t be the primary source of protein.
Soy protein	Helps support immune function.[vii]	Often a GMO product and can have a distinct after taste.
Hemp protein	Considered a “superfood” because it contains all essential amino acids.[viii]	Tends to be expensive compared with alternatives.
Egg protein	Rich in vitamins and minerals.	Tends to be expensive compared with alternatives.

 

When it comes to protein supplements, there really is something for everyone. Just keep in mind that when it comes to buying protein, as in life, "you get what you pay for." Low-cost proteins often use inexpensive protein blends that may not be very digestible by the body. My recommendation? Test out various sources and quantities of protein to see what works best for you and your body! And yes, while I’m all about convenience, I don’t suggest you replace all whole foods with protein supplements entirely. They’re called “supplements” because they’re meant to supplement an already-healthy diet of nutrition whole foods.

This article has been sponsored by Nestle Health Science, but all comments and opinions are my own.

Sonia Jhas

Sonia Jhas is a Toronto-based personal trainer, nutrition specialist, and the founder of SoniaJhas.com - a health and wellness consulting company in Toronto. In addition to inspiring her clients to achieve their best possible lives, Sonia has offered her expertise in several publications and broadcast television including Sirius XM, Huffington Post and Breakfast Television. As the winner of 2015’s Notable Award for Best in Sports and Fitness, and Pink Attitude Evolution’s Game Changer Award in Health and Wellness in 2016, Sonia has become a leading voice in health and wellness

[i]Thomas M Longland, Sara Y Oikawa, Cameron J Mitchell, Michaela C Devries, and Stuart M Phillips. Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial. American Journal of Clinical Nutrition, January 2016

[ii]Authority Nutrition. An Evidence-based Approach. “How Protein Can Help You Lose Weight Naturally.” Retrieved from: https://authoritynutrition.com/how-protein-can-help-you-lose-weight/ (Accessed June 2, 2017)

[iii]Paddon-Jones, D. et al. “Protein, weight management, and satiety.” The American Journal of Clinical Nutrtion. 2008. http://ajcn.nutrition.org/content/87/5/1558S.long

[iv]Eat Right Ontario. “Introduction To Protein And High Protein Foods.” Retrieved from: https://www.eatrightontario.ca/en/Articles/Protein/Introduction-To-Protein-And-High-Protein-Foods.aspx (Accessed June 2, 2017)

[v]Phillips, SM et al. “Dietary protein for athletes: from requirements to optimum adaptation.” J Sports Sci. 2011; 29 Suppl 1:S29-38 https://www.ncbi.nlm.nih.gov/pubmed/22150425

[vi] Eat Right Ontario. “Sports nutrition: Facts on sports supplements.” Retrieved from: http://www.eatrightontario.ca/en/Articles/Physical-Activity/Sports-nutrition-Facts-on-sports-supplements.aspx (Accessed June 2, 2017)

[vii] Yimit D. et al. “Effects of soybean peptide on immune function, brain function, and neutrochemistry in healthy volunteers.” Nutrition. 2012 Feb;28(2):154-9 https://www.ncbi.nlm.nih.gov/pubmed/21872436

[viii] Authority Nutrition. An Evidence-based Approach. “6 Evidence-Based Health Benefits of Hemp Seeds.” Retrieved from:  https://authoritynutrition.com/6-health-benefits-of-hemp-seeds/ (Accessed June 2, 2017)

By: Dorothy Lyons
 

Depending on your daily routine, making sure you get enough protein can help you stay energized and conquer whatever your day throws at you – at work, at the gym and at home.

Choosing foods rich in protein is important for building tissues like skin, hair, nails and muscle. Balancing your meals and snacks with protein can help you feel full and satisfied throughout the day, which has been shown to support weight management.ⁱ

To assist with keeping your energy levels steady, aim for 3 balanced meals per day. Some people also find that healthy snacks between meals help keep them going, especially when the time between meals is longer. Try adding small snacks that include protein between meals if you feel like you need a little more energy.

Be sure to include a high quality source of protein like meat, chicken, fish, eggs, dairy products, beans, legumes, tofu, nuts or seeds at each meal and snack. Enjoying protein-rich foods from a range of different foods will help you get a variety of important vitamins and minerals along with your protein.

Most healthy adults need an average of 0.8 grams of protein per kilogram body weight per day. If you exercise often and at a high intensity, your protein needs will be even higher. If you do strength or endurance training at least 3 times a week, your protein needs could rise to 1.5 to 2 times the average level.ⁱⁱ Adults who are 55 years and over should aim for about 1.2 grams of protein for every kilogram of body weight per day to help maintain their muscle mass and overall health. A suggested guide would be to try to eat about 20 to 30 grams of protein in each meal and about 15 to 25 g of protein right after you exercise. This protein will help with muscle repair and growth and promote a faster recovery.ⁱⁱⁱ

Higher levels of protein intake can be tough for some people to achieve, so try to include a high quality source of protein at each meal and snack to get you closer to your daily goal. With a little planning, you will soon be on your way to reaching your daily protein goals. You can also reach for a nutritional drink on the go, after a workout, or if you’re in a pinch for a source of protein, nutrient-dense, satisfying snack.

This article has been sponsored by Nestle Health Science, but all comments and opinions are my own.

ⁱ Leidy at al. The role of protein in weight loss and maintenance. Am J Clin Nutr 2015;101(Suppl):1320S–9S.
ⁱⁱ American College of Sports Medicine. Protein Intake for Optimal Muscle Maintenance. Available online at: http://www.acsm.org/docs/default-source/brochures/protein-intake-for-optimal-muscle-maintenance.pdf
ⁱⁱⁱ Bauer et al. Evidence-Based Recommendations for Optimal Dietary Protein Intake in Older People: A Position Paper From the PROT-AGE Study Group. Journal of the American Medical Directors Association. Volume 14, Issue 8, August 2013, Pages 542–559. Available online at: http://www.sciencedirect.com/science/article/pii/S1525861013003265

By Sonia Jhas, fitness expert

By now you’ve probably heard the facts: if you want to burn fat, build lean muscle, and boost your performance levels across the board, you need to eat protein. But did you know that protein is a particularly important piece of the post-workout nutrition equation? When you work out, you create microscopic tears in your muscles, and this micro-trauma not only requires rest, but also the right nutrition, to heal.ⁱ After a workout, your muscles are practically starving for nutrients, and a fast-digesting high protein / high simple carb meal is key.

Post-workout, protein helps to:

• Repair your musclesⁱⁱ
• Improve bone massⁱⁱⁱ
• Improve immune function^iv

So what kind of protein should you eat? Well, the goal is to consume protein that’s fast-digesting so that it can quickly shuttle into your muscle cells. My favourite whole food meal is an egg white omelette with some sliced fruit and a slice of toast.

Since a whole food meal typically takes more time to prepare and digest, I often recommend using a protein supplement to expedite the recovery process. Whey protein is my go-to because it’s rich in BCAAs (branched-chain amino acids), digests quickly, and is highly bioavailable. Consuming about 20-30 grams of fast-digesting protein after a workout will prevent your body from using its own muscle tissue for energy and will help encourage muscle synthesis. What does this mean? Better results and faster recovery for your next workout session. Alternatively, you can make a smoothie using a store-bought nutrition supplement, such as Beneprotein^®.

This article has been sponsored by Nestle Health Science, but all comments and opinions are my own.

Sonia Jhas
Sonia Jhas is a Toronto-based personal trainer, nutrition specialist, and the founder of SoniaJhas.com - a health and wellness consulting company in Toronto. In addition to inspiring her clients to achieve their best possible lives, Sonia has offered her expertise in several publications and broadcast television including Sirius XM, Huffington Post and Breakfast Television. As the winner of 2015’s Notable Award for Best in Sports and Fitness, and Pink Attitude Evolution’s Game Changer Award in Health and Wellness in 2016, Sonia has become a leading voice in health and wellness.

ⁱ Dietitians of Canada. “Sports Supplements – Get the Facts.” Retrieved from: https://www.dietitians.ca/Your-Health/Nutrition-A-Z/Sports-Nutrition-(Adult)/Sports-Supplements.aspx (Accessed June 2, 2017)
ⁱⁱ Dietitians of Canada. “Refuelling to recover after exercise.” Retrieved from: https://www.dietitians.ca/Your-Health/Nutrition-A-Z/Sports-Nutrition-(Adult)/Sports-Supplements.aspx (Accessed June 2, 2017)
ⁱⁱⁱ Bonjour JP. “Protein intake and bone health.” Int J Vitam Nutr Res. 2011 Mar;81(2-3):134-42 https://www.ncbi.nlm.nih.gov/pubmed/22139564
^iv Eat Right. Academy of Nutrition and Dietetics. “Protect Your Health with Immune Boosting Nutrition.” Retrieved from: http://www.eatright.org/resource/health/wellness/preventing-illness/protect-your-health-with-immune-boosting-nutrition (Accessed June 2, 2017)