Protein Supplements – Which Should I Use?

Posted by on Apr 7, 2015 in Nutrition | 0 comments

Green peaThe most common sources for protein powders are whey (a dairy or animal protein) and soy (a plant-based protein).  Research on both soy and whey proteins reveal a number of related health concerns or side effects associated with their use:

SOY – National Center for Complimentary and Alternative Medicine, a division of the National Institutes of Health, and the Harvard School of Public Health recommend individuals limit their soy intake to approximately 2-4 servings a week (16-32oz of soy milk or ½ cup-1 cup of tofu a week).  Consuming large amounts of soy protein can provoke allergies, increase cancer risks, contribute to weight gain, lead to enlarged thyroid, and reduce the efficacy of some prescription medications. 

WHEY – Misconceptions about whey have lead bodybuilders to think they need large amounts of whey to succeed, when in fact, excess protein intake can result in abdominal pain, gas, bloating, and diarrhea. Additionally, whey protein is taken so easily that overindulgence is likely, leading to weight gain. As a milk derivative, whey is simply not an option for someone who suffers from milk allergies or lactose intolerance.  The Mayo Clinic has warned that whey, like soy, can also have a negative effect on certain medications and other supplements.

PEA PROTEIN – Most vegetable proteins are incomplete proteins and only offer a few essential amino acids, while animal proteins offer all essential amino acids and are considered complete proteins.   A PEA-based protein that provides a 100% amino acid score and supplies all essential amino acids from vegetable sources is an excellent source of protein.  I recommend a pea protein that provides 20 grams of protein from different sources like pea, cranberry and rice proteins and is also therefore  soy-, lactose- (whey), and gluten-free.

Find info on protein supplements, recipes and more in Dr. Deanna’s book!


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