Supplements

Question
QUESTION: Hey im on a high protein diet to lose weight and i cant seem to fill the quota on protein so i was wondering whats the best form of protein in supplements for best results for weight lose (also not expensive) and are pills or powder better and i heard of something called pure protein(i dont think its the actual company) does that mean its nothing but protein and is it good i dont care about taste          ?

ANSWER: First, I would like to congratulate you on making the decision to lose weight.  I would also like to take this opportunity to warn you high protein diets can be hard on your kidneys, especially with long term use, because ammonia is a by-product of protein metabolism.  Immediate stress on the kidneys can occur at 2g protein per kg body weight per day.  Since most people in developed countries consume more than adequate amounts of protein without trying, it concerns me you say you can't "fill the quota".  Extra protein calories will also be converted by the body to be stored as fat, so overall calories are still important for weight loss.  I will answer your questions with the understanding this is a short-term, weight-loss method.  I also encourage you to drink plenty of water: protein metabolism requires water and large amounts of protein can lead to dehydration quickly and because extra water will be beneficial to the kidneys.  High protein diets can also cause deficiencies in calcium and the vitamin B6, so supplementation with at least a multivitamin may be beneficial.

In general, powders are absorbed better by the body.  Protein powders which contain whole proteins, such as whey, are best for overall health.  (Amino acids compete for absorption and use by the body so supplementation with a specific amino acid can make you deficient in another, even if you are consuming adequate amounts.)  Some body builders prefer mixed proteins (such as a product containing both whey and casein) to get a greater variety of amino acids and because proteins are absorbed at different rates and amounts by the body.  The body can only absorb so much protein at one time; I have read anywhere from 30g-55g at one meal/snack, which may be good to keep in mind...I have seen protein powders with 75g of protein per serving.  What is not absorbed can make for expensive bathroom trips, depending on the cost of the products you choose.  In the past, protein powders were best purchased at stores specializing in supplements, such as GNC; another option now is department stores, such as Target and Walmart, although stores such as GNC can be cheaper if you look for sales.  Another cost effective way to increase protein intake is to mix powdered milk with liquid milk: 1 cup milk with 4 tablespoons powdered milk will provide 21g of protein.  As for pure protein, I personally do not know of anything that can be purchased over-the-counter that would be nothing but protein, if for the taste if no other reason; that's not to say none exist for the general public (I have read of pure protein being fed to rats in studies), just I do not know of any.  I don't know that it would be any better or worse than protein with slight amounts of fat and carbs, the same limitation on the amount absorbed at one time would still exist.  And, yes, I would say it is good you don't care about the taste...protein powders have come a long way in recent years, but they are still created more for function than palatability!!!

I hope I have answered your questions and wish you the best of luck losing weight.          



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QUESTION: i read somewhere you should eat protein grams by the how much you weigh like if you weigh 170 thats how many grams of protein 170 grams of course i weigh alot more than that so i said its alot harder for me to fill that gap of protein because i would need about 260 grams and THATS ALOT OF PROTEIN SO ?

ANSWER: You have the right idea...and that is A LOT of protein!!!  The recommendation for healthy adults is .8 grams of protein per kilogram of body weight per day.  If you want a simple higher protein diet, you could use 1 gram of protein per kilogram of weight, which is probably closer to what many Americans eat anyway.  (To find out your weight in kilograms, take your weight in pounds and divide by 2.2.)  You can see if you use pounds instead of kilograms you would be figuring over twice as much protein, which could lead to health problems with long term consumption.  Most dietitians would not even recommend professional athletes consume more than 1.8 grams protein per kg body weight.  I have read weight lifting/body building magazines that recommend more protein but I don't know how they come up with their numbers and, like I said before, protein your body does not use goes down the drain or is stored as fat no matter who you are.  I am sure there are plenty of body builders and low-carb dieters who would disagree an extremely high protein diet is harmful (and civilizations have thrived around the world on both high and low protein diets...I read once the only diet no civilization has thrived on is a high sugar diet) but the recommendations I gave were created based on studies which show negative effects with long-term high (or just too high) of protein consumption.  You should keep in mind the main goal of many high-protein, low-carb diets is to put your body into ketosis, which means your body goes into starvation mode (because it has no carbs for energy) and burns protein and fat, which is actually bad for your brain (which can only use carbs) and your cardiovascular system (because it changes the pH of your blood).  I hope that gives you enough info to make an informed decision on a protein level that is appropriate for you.  If you have any more questions, please let me know!

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QUESTION: but im not cutting carbs out just wheat stuff, i get a cetain amount of carbs from vegetables i eat about 60 to 70 i think is what i can i have but anyways i dont understand wheir my calculations off with the  high protein amount for consumption ?

Answer
60-70 grams of carbohydrate per day is considered pretty low...a therapeutic low carbohydrate diet prescribed by a doctor or dietitian is 30-45 grams of carbohydrate per meal (90-135 grams of carbohydrate per day).  I do think a calculation of 1 gram of protein per pound is too high to be healthy.  If you have cut out wheat products, you have probably cut a lot of calories out of your diet.  You could try concentrating on eating grilled, baked, or broiled meat and steamed, microwaved, or raw vegetables (and drinking plenty of water) and increasing your physical activity for a few weeks without beating yourself up about counting protein and carbohydrate grams and see how your weight does.  Drinking low-fat milk every day may also be beneficial.  I would expect to see some weight loss.  People who concentrate on changing habits rather than counting something (grams, calories, etc) to stay within specific levels tend to have better long-term success.  

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