What Is Good Protein?

 Protein is an essential macronutrient in your diet. It provides energy when carbohydrates aren't available and gives structure to cells, organ tissues and muscles. There's no such thing as bad protein, but some protein sources are healthier for you than others. These good proteins are complete, providing all of the essential amino acids, and have a minimal amount of fat and calories.

Good proteins are complete. This means that they have all of the amino acids your body has to have from your daily diet -- you need more than 20 different amino acids, the Centers for Disease Control and Prevention explains. Meat, seafood, fish, milk, poultry and eggs are all complete proteins. While beans, whole grains, nuts and other plant-based foods add protein to your diet, the protein is incomplete. You'll need to consume a variety of plant proteins throughout the day to get all of the essential amino acids your body needs versus getting them from one food.

Good proteins are lean, meaning they are low in fat and calories. Your entree should provide the protein your body needs but not wind up increasing your waistline. Examples of lean proteins include skinless chicken breast, beef top sirloin, pork tenderloin and light turkey meat. Fish and seafood are naturally lean, whether you love salmon, haddock, tuna, shrimp or lobster. These proteins each have 7 grams of protein per ounce and less than 3 grams of fat per ounce, reports MayoClinic.com. Fatty cuts of meat, like pork sausage and bacon, have the same amount of protein but also have more than 8 grams of fat per ounce.

Proteins that are particularly healthy for you have good fat. Coldwater fish, such as salmon, tuna, herring and mackerel, are packed with omega-3 fatty acids in addition to complete protein. Omega-3s reduce inflammation in your body, improve cholesterol levels and protect your heart. Consuming 8 ounces of omega-3-rich seafood per week drastically reduces your risk of suffering from heart disease, according to the Dietary Guidelines for Americans 2010.

Keep your good proteins lean by utilizing healthy cooking techniques. Use nonstick cooking spray, instead of oil, during preparation. Grill, broil or pan-sear and bake your cut of chicken, fish or other lean protein source. When you go out to eat, avoid meat and seafood that are breaded and fried. Although the protein itself is lean, wrapping it in egg batter and breadcrumbs before dropping it in the fryer adds unnecessary fat and calories.

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Whey Protein Three Hours Post-Workout

Karen Hellesvig-Gaskell is a broadcast journalist who began writing professionally in 1980. Her writing focuses on topics about health, fitness and personal growth, and her work has appeared in “Spirituality & Health Magazine" and “Essential Wellness.” Hellesvig-Gaskell studied journalism and broadcasting at the University of Wisconsin and Brown College.

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Whey Protein and Gas in the Elderly

Whey proteins are derived from cow's milk, and are considered complete proteins because they contain all of the essential and nonessential amino acids your body needs. Whey proteins are particularly beneficial to the elderly because they can help you maintain muscle and bone mass and might contribute to the health of your brain and memory. Unfortunately, whey protein might also cause gas, though this is more likely if you also have an accompanying condition that might be exacerbated by the dairy proteins found in whey.

Whey protein is naturally present in cow's milk and is separated from the milk during the cheese-making process. Enzymes are added to the milk to help separate the liquid whey from the curds. The liquid whey that is separated is then pasteurized and dried into a powder. Whey protein powder is present in certain health foods and is also sold as a supplement that you can add to your own foods. Whey protein has certain advantages in a senior diet because it might benefit the health of your heart and muscles and help protect your memory. Whey protein is also high in calcium, which might reduce your risk of osteoporosis, a bone-thinning disorder that most commonly affects older people.

When gas builds up in your intestines, it can cause pain and flatulence. While most people pass gas an average of 10 times per day, more frequent gas can be caused by your diet or an underlying medical condition. High-fiber foods, such as fruits, vegetables and whole grains, are the most likely to cause gas. Protein foods on their own are not as likely to cause gas, though they might cause conditions that lead to gas.

Whey protein shakes are one of the most common ways to add whey protein to your diet, but the additional ingredients might be responsible for your gas. Many whey protein shakes are made with milk. If you are lactose intolerant, you might develop gas after drinking the shake. If your shake has artificial sweeteners, they might also be the cause of your gas. You might drink whey protein shakes as a protective measure for the health of your muscles and bones, but too much protein might be the cause of your gas, as well. According to MayoClinic.com, too much protein can cause diverticulitis or constipation, two conditions that can cause gas.

If you make your whey protein shakes at home, the blending process might contribute to the development of gas. Blending your whey protein shake in a blender adds air to your beverage. An excess intake of air can lead to gas. If you regularly get gas after consuming whey protein, talk with your doctor about the benefits and risks to your health. The health benefits for the elderly might outweigh the risk of developing gas, particularly if you are at risk for muscle problems, osteoporosis and memory disorders. Do not take whey protein without speaking to your doctor first.

Article reviewed by Brigitte Espinet Last updated on: Feb 22, 2012

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When Should You Drink Protein Shakes for Wrestling?

Protein shakes are a part of many athletes’ routines when they are training and close to wrestling matches. Knowing when to drink a protein shake can be difficult, however, especially for athletes new to the sport or to basic sports nutrition. While there are a few different times when drinking a protein shake might work, the best time is immediately after a workout. Consuming that much protein and liquid at other times could cause performance problems.

If you don’t have time for a meal that contains protein before wrestling practice, a protein shake, though not ideal, can be used as a replacement when necessary. You don’t want to consume a protein shake any less than two hours before strenuous activity of any kind, whether that’s wrestling, cardiovascular workouts or strength training, as you might feel sick or simply bloated and weighed down by the liquid.

Some wrestlers have the misconception that drinking a protein shake after a weigh-in can give them more energy and power, especially if they have been trying to cut weight to make a certain weight class that is typically below their standard weight. But most weigh-ins occur too close to a match to truly benefit you, and in many cases, a heavy protein drink will just make you feel too full to move properly and could cause cramping during an intense match.

Protein shakes are beneficial after wrestling because they provide nutrients that your body needs after intense exercise. Protein, in all of its forms, works to restore muscle glycogen that is lost during intense activities like wrestling and weightlifting. While it’s true that any lean protein source -- whether it’s lean chicken, turkey or fish -- will help to restore glycogen levels, many wrestlers can’t eat a meal within the first hour of a wrestling match when the protein is most beneficial. A premade protein shake, however, can be consumed almost immediately after a match has concluded.

Along with restoring glycogen levels to muscles after intense workouts, premade protein shakes have a more practical benefit. They are mixed to be an ideal combination of protein, carbohydrates and fat, which may help to reduce muscle soreness and recovery time, the likelihood of heat exhaustion and the potential for infection. For busy wrestlers or wrestlers just starting to learn about how to properly balance protein, carbohydrates and fat, protein shakes can be a simple solution that provides the correct nutrition.

Article reviewed by Michael Carroll Last updated on: May 21, 2012

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Whey Protein During a Detox Diet

 Photo Credit Jupiterimages/Photos.com/Getty Images Whey is a liquid by-product of the process of turning milk into cheese. It contains amino acids, the building blocks of protein. Whey protein also comes as a protein supplement. Some detox diets include foods containing whey. Consult your doctor before following a detox diet or taking whey supplements.

Whey is one of two main proteins in milk from cows. According to the McKinley Health Center at the University of Illinois, one of the significant benefits of whey is that is has a high biological value, meaning your body can absorb whey more easily than some other types of protein. You find whey protein, which assists in building muscle, in drinks, meal replacement bars and powders. Research shows whey supplements may help athletes become stronger and leaner, states the McKinley Health Center. Taking whey supplements is typically safe if used in recommended doses, though some people are allergic.

A detox diet helps to cleanse the body of waste. The lungs, kidneys, colon, liver, skin, blood and lymph all assist with elimination of waste. Detoxing contributes to a healthy liver and digestive tract. The liver's role in detoxification is breaking down toxic substances. Bile from the liver then transports the toxins out of the body. Whey may support this process because it is a liver healer, according to "The Fast Track One-Day Detox Diet," by Dr. Ann Louise Gittleman.

Whey is included in some detox diets. "The Fast Track One-Day Detox Diet" states that whey is high in the amino acid L-cysteine, which your body converts into glutathione. Your liver uses glutathione for cleansing; therefore, replenishing glutathione every day is useful for a detox program. In addition to L-cysteine, whey contains other beneficial substances for the liver, including the amino acids glutamine, glycine, taurine and methionine. Nutritionist Joy Bauer recommends whey as part of a detox plan. She suggests a protein powder smoothie for breakfast that includes vanilla whey protein powder.

Some experts believe that detox diets are unsafe. According to an ABC News article from October 2009, detoxes are dangerous, particularly when people do them without doctor supervision. Detoxs can increase risk of dehydration by reducing the amount of electrolytes in the body. A lack of electrolytes may lead to complications, such as organ damage and heart problems. Other unpleasant effects include muscle breakdown, vitamin deficiencies and blood sugar issues, according to registered dietitian Susan Moores, writing on MSNBC.com.

Article reviewed by Paula Martinac Last updated on: Mar 14, 2012

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Whey Protein vs. Lean Meat

Whey protein and lean meat both provide dietary protein. Whey proteins are a group of proteins found in cow’s milk, where they make up 20 percent of the total milk protein, according to the McKinley Health Center at the University of Illinois. The words “lean meat” usually refer to the less-fatty cuts of beef, lamb, pork and game such as venison. Each of these proteins has advantages and disadvantages. Consult a health care professional before using whey protein supplements.

Whey protein and lean meat both contain high levels of amino acids to build and maintain muscle tissue. Whey protein supplements are available as concentrate, isolate or hydrolysates, according to McKinley Health Center. Concentrate has less fat but contains lactose and carbohydrates. Isolate is lower in available protein but the fat and lactose have been removed. Hydrolysates are more easily absorbed but more expensive. Lean beef comes from the chuck, round, sirloin and tenderloin. Lean pork and lamb are found in the tenderloin, loin chops and leg.

Whey protein does not contain vitamins or fiber. Whey protein is not a complete food and does not provide the same level of nutrients as a whole food such as meat. Lean meat supplies nutrients such as protein, B vitamins, vitamin E, iron, zinc and magnesium, according to the U.S. Department of Agriculture. Lean meat does not contain carbohydrates or fiber but does have some fat. Beef graded “choice” instead of “select” or “prime” is usually leaner.

You should eat about 0.4 grams of protein for each pound of body weight each day, according to the University of California at Los Angeles. As a supplement, 20 grams to 25 grams of whey protein is adequate for most people, according to McKinley Health Center; athletes may need twice that amount during heavy training or competition. A serving of lean meat is about 3 ounces and provides 21 grams to 24 grams of protein.

Whey protein does not have to be cooked and can be added to prepared foods such as smoothies, oatmeal or mashed potatoes. Whey protein is added to nutrition bars and made into powders or beverages. Meats do need to be cooked and lean meat is often more tender if braised or stewed for several hours. You can reduce the natural fat content of meat even more by cutting off visible fat, cooking by broiling or roasting instead of frying and draining the fat after the meat is cooked.

Whey protein and lean meat are different sources of protein. Although whey protein may be more convenient in some ways, meat provides more nutrients, such as vitamins and minerals. Whey protein is normally used as a supplement to a balanced diet rather than an integral component of the diet. Consult a health care professional before you take whey protein supplements.

Article reviewed by David Bill Last updated on: Jan 20, 2012

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Unpasteurized Whey Protein

Whey protein is one of the nonfat solids in milk. It is available as a protein supplement in powdered form and can be added to smoothies and shakes. Body builders and athletes often use whey protein as part of their training programs. Unpasteurized whey protein is isolated from milk that has not been treated with heat or sterilized through the process of pasteurization. Most of the whey protein on the market is from dairy cows, however there is also goat milk whey. Soy and almond milks do not contain whey proteins. Always check with your health professional before trying alternative diets and nutritional supplements.

Milk contains two types of protein: casein and whey. These are complex, long chains of amino acids that twist and fold when the amino acids interact with each other. Casein proteins are not as complex as whey and therefore stay intact during the pasteurization process. Whey proteins are more complex and twisted in structure. Whey proteins are made up of immunoglobulins, proteose peptone, bovine serum albumin, alpha lactalbumin and beta lactoglobulin. They are very sensitive to the heat of pasteurization -- 145 to 160 degrees Fahrenheit -- and begin to unravel and become denatured, according to the Raw-Milk-Facts website.

Unpasteurized milk, or raw milk, is not sterilized or heated to kill potential bacteria, such as E.coli, listeria and salmonella. In the U.S., about half the states do not allow raw milk to be sold; it is considered unsafe by the U.S. Food and Drug Administration and the Centers for Disease Control and Prevention. For those states where it is illegal to sell raw milk, some people have found ways to still obtain it for personal use, usually by owning a cow or through a co-op. Raw milk contains unpasteurized whey proteins that have not been denatured.

Whey protein is isolated during the process of making cheese. Enzymes are added to milk, causing it to curdle. The curds are separated from the liquid whey and used to make cheese. The whey is then dried into a powder and sold as a protein supplement. It contains all the essential amino acids and the branch-chained amino acid leucine, which may stimulate muscle synthesis, according to The National Dairy Council. Whey powders mix easily with liquids and are used to enhance exercise recovery and reduce muscle loss with aging.

Some companies claim to offer a raw whey protein powder that has been processed only with low heat instead of high temperature pasteurization. In this process, the milk is heated to 145 degrees Fahrenheit and held for 30 minutes to meet legal requirements, according to "The Sportsman-Review." Companies sell these whey protein powders as nondenatured raw milk proteins that have not undergone high temperature pasteurization. Whey proteins denature rapidly at temperatures above 158 degrees Fahrenheit, according to Harold E. Swaisgood of the University of North Carolina, Department of Food Science.

Article reviewed by Connie Bye Last updated on: Jul 3, 2012

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What Protein Drink Is Best After Pancreas Surgery?

Your pancreas is a large gland between your stomach and small intestine. It secretes a variety of digestive enzymes and hormones, most notably insulin. The pancreas is susceptible to inflammation and dysfunction due to trauma, infection, alcoholism, drug use and dietary toxins. Pancreatitis is a major risk factor for pancreatic cancer. Recovery from pancreatic surgery requires temporary or permanent dietary changes. Protein drinks are beneficial after surgery because they are easy to digest and don’t burden the recovering pancreas. Protein drinks can be purchased ready-made, although making your own allows you to add your own fresh ingredients and save money, too.

Pancreatic resection, which entails removing a segment of the pancreas, is usually done on patients with pancreatic cancer. Recovery typically involves one week in the hospital and at least six weeks of rest and dietary modification at home before a return to normal life is considered. Pancreatic surgery affects the amount of insulin and digestive enzymes secreted. Reduced insulin secretion may worsen or increase the risk of diabetes. Reduced enzyme secretion significantly affects digestion, especially the breakdown of protein into amino acids, so dietary modification is a necessity after pancreatic surgery.

Dietary protein is necessary to build protein-based structures in the body such as muscle tissue, skin and other connective tissues. It’s also essential for healing injuries and synthesizing enzymes. As such, pancreatic surgery presents a serious dilemma because an injured pancreas needs protein to heal and make digestive enzymes, but it is unable to properly digest many forms of protein until it heals. Consequently, virtually all post-operative dietary recommendations involve avoiding difficult-to-digest protein such as red meat, chicken, pork and most legumes, especially if they are uncooked. Instead, patients are advised to consume readily digestible protein such as milk, soft cheeses, eggs, tofu and some fruits such as bananas and papaya. Protein supplements are also a good idea and can be easily added to drinks such as shakes and smoothies.

Protein supplements are readily digested and appropriate for patients recovering from pancreatic surgery. They also allow you to easily measure and control your protein intake. Whey, casein, egg albumin and soy extracts are common protein supplements available in powders, which can be mixed with a variety of liquids including water, milk and fruit and vegetable juices. Furthermore, milk-based protein such as whey and casein, as well as supplements derived from eggs or soybeans, are complete sources of protein because they contain all the essential amino acids.

There are many protein drinks on the market, but making your own allows you to control the amount of protein, while avoiding preservatives, additives and excessive amounts of sugar and artificial sweeteners. An injured pancreas cannot control blood sugar levels effectively or metabolize chemicals efficiently, so fresh, natural ingredients are important. As long as you’re not lactose intolerant, using low-fat milk as the base for a protein drink is a good idea because it contains protein and a variety of minerals and vitamins. Blending in bananas and peanut butter increases protein content, and adds additional fiber, vitamins and minerals. Any of the above mentioned protein supplements mix well with milk, although you could also use raw eggs, tofu or yogurt if you don’t like a powdery texture. Papaya and pineapple contain some protein, and are also rich in proteolytic enzymes that digest protein. Consequently, using fresh papaya or pineapple juice as a base for a protein drink is a good idea.

Harrison's Principles of Internal Medicine; A. Fauci et al.Nutrition and Wound Healing: a Vital Role in Wound Management; Wendy ReardonArticle reviewed by Paula Martinac Last updated on: Jul 4, 2012

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