Let’s learn about the different types of protein and what foods to incorporate into your diet to develop lean muscle mass.

When it comes to diet and overall body composition, we are quick to monitor things like sugar intake, carbohydrates, or fats. But what about looking into protein? Monitoring protein intake has been shown to be just as important for your daily health maintenance. Let’s dive into what protein is and why it plays a key role in nutrition.

Before we focus on whey protein, let’s start with a general overview of protein and protein sources. Protein is a combination of amino acids that make up the foundation of bones, muscle, organs and hormones. Your body needs proteins to repair cells and make new ones.

It is one of the three macronutrients that are essential for the body, and when combined with fibre, will fill you up for longer periods of time. While some people use protein supplements to reach their daily intake goals, others will focus on using food sources to achieve their goals.

When people think of protein, some think of a post-workout shakes to repair muscle tissue and promote muscle growth. Some think of adding cheese or turkey to create a balanced and wholesome meal. Or throwing some protein bars into their lunch kit for a quick easy snack. There are many ways to go about incorporating more protein into your diet.

Protein has been shown to be essential for both kids and adults for regular body functions. While not major, some side effects of consuming protein are slight indigestion, and bloating. Consult with a professional if you are considering adding more protein to your diet.

Whether you are on a resistance training program, regularly active, or don’t incorporate much activity in your life, protein is still important for regular body function.

When comparing different protein powders, such as soy protein, casein and hemp, the one that stands out among the others is whey protein.

Whey is a complete protein due to the presence of all 9 essential amino acids. It is one of the most commonly used supplements by athletes, bodybuilders, and casual exercisers to help hit their daily protein intake.

One of the primary use of whey protein supplements is for muscle growth and development. There are three types of whey protein, whey protein concentrate, whey isolate, and whey hydrolysate.

Whey concentrate is about 70-80% protein, contains some fat and will produce the best flavour

Whey isolate is about 90% protein, contains less fat and beneficial nutrients that is found in whey concentrate

Whey hydrolysate has been pre-digested meaning it will be absorbed by the body faster

In general, whey digests quickly and is rich in amino acids. Leucine is an amino acid that is essential for helping with recovery and muscle growth after endurance and resistance exercise.

When your body digests amino acids they become available for muscle protein synthesis which aids in the development of new muscle.

Whey protein is more than a high-quality protein source, it has many beneficial nutrients.

According to the National Library of Medicine, these nutrients include lactoferrin, beta-lactoglobulin, alpha-lactalbumin and immunoglobulins. It is also shown to lower blood pressure and blood sugar. If your daily meals contain high amounts of protein, a supplement might not be necessary for you.

Whey and casein are what make up the milk protein found in cow’s milk. Whey is produced during the cheese production when milk is turned to cheese. During the cheese making process, milk solids will form, and the proteins are separated into curds. and the result is a by-product that is further processed to turn into a powder form.  

Protein supplements have taken the supplement industry by storm. Data shows that in 2020, casein and whey protein supplement were the most consumed animal-based proteins in adults. Whey is a popular supplement because it is versatile, convenient and low calorie (1g of whey has 4 calories.)

Whey protein is ideal for many different fitness related purposes and many look to whey protein to build lean muscle mass, increase strength, lose weight, and curb hunger.

Whey protein powders are an ideal supplement for those with fitness goals, or those who just need a convenient and quick way to get a boost of protein.  

Eggs, Chicken breast, Almonds, Milk, Tuna, QuinoaAlthough your focus might not be to gain lean muscle mass, or you don’t regularly participate in resistance exercise, meeting your daily protein intake is key.

These are just a few of the many foods have a high protein content. Be sure to include some of these in your daily meals to maintain healthy weight and promote protein synthesis.

If you’re not sure how to incorporate more protein into your daily meals, check out Nutrimeals meal prep service. All their dishes contain a source of animal or plant protein to ensure you are fueling your body with the right nutrients.

Now that you know what foods are high in protein, let’s explore food and ingredients that are high in whey protein. Because whey is a byproduct of milk, two types of food that are high in whey protein are cheese and yogurt products. You can easily incorporate this food in your daily nutrition to promote protein synthesis! Start your day with Greek yogurt with granola and berries or mix it up for dinner and add ricotta cheese on top of your salad or pizza. If your digestive system can’t process regular whey protein concentrate, isolate or hydrolysate might be a better choice. If that still doesn’t sit well for you it is beneficial to stick with foods rich in protein that your body can digest easily.

Monitoring protein intake is important for both building and maintaining body mass

Protein is a combination of amino acids that make up the foundation of bones, muscle, organs and hormones

There are three types of whey protein: whey protein concentrate, whey isolate, and whey hydrolysate.

Whey protein is made when cow’s milk coagulate, and the protein is separated and processed further

Look for easy ways to incorporate protein rich food in your daily nutrition to promote muscle protein synthesis

If you are struggling to meet your protein intake target you can use whey protein supplementation to help

If you’re not sure where to start when it comes to consuming more protein, Nutrimeals is here to help you. Nutrimeals is a meal prep solution company that services customers in British Columbia and Alberta. Their in-house nutritionist is experienced with helping people reach their weight goals and educate them on great protein sources!

You can also order their premade meals that are packed with protein and nutrients. Their meals are balanced with a healthy serving of protein, carbohydrates and fats.  Order a week’s worth of meals from them here.