Eggs

Eggs are an excellent, affordable source of protein,  B vitamins and vitamin D. A single egg contains less than 80 calories. The protein found in eggs is readily bio-available (which basically means it can be used by your body easily). The protein in the eggs will keep you feeling full longer, thereby helping to prevent over-eating during the rest of the day. Another bonus is that eggs are easy to prepare.

Try using any combination of left-over vegetables and eggs to make a savory frittata for an easy to prepare meal that will satisfy you any time of day. 

Comparing Types of Protein Powders

Protein powders are generally rated by their Biological Value (BV). Basically, the higher the BV, the more of the protein your body can use. When choosing a protein powder, keep in mind why you are using it. Also, note that their is a difference between "concentrate" and "isolate."  "Concentrate" contains between 30% and 85% protein and tends to be easier to find and cheaper. "Isolate" contains 90% or more protein, and tends to be more expensive.

Whey:

• probably the most popular of all protein powders, because it is digested quickly. This means your muscles can start using it almost immediately.
• helps reduce muscle soreness, reduce cortisol (stress hormone) levels, and aid in muscle recovery.
• derived from milk.
• BV: 104
• Best used to support muscle recovery post work-out.

Milk (Micellar Casein):

• digested more slowly than whey, providing a gradual release of amino acids over several hours.
• keeps you feeling full longer.
• derived from milk.
• BV: 77
• Best use: to support weight loss and improve health with regular exercise.

Egg:

• digested more slowly than whey, providing a gradual release of amino acids over several hours.
• may help protect against muscle loss and promote muscle growth.
• BV: 100
• Best use: if BV is important to you and you are looking to promote quick muscle gains.

Soy:

• vegetarian.
• most popular and best researched of the plant based protein powders.
• may help reduce high cholesterol and  menopausal symptoms.
• BV: 74
• Best use: to promote overall health.

Hemp:

• vegan.
• BV: 70
• Best use: if you are looking for a vegan protein powder that is also high in fiber.

Selecting a Protein Powder

Protein powders are an easy way to get extra protein in your diet. You need to eat protein in order to get the essential amino acids needed for your body to function.

Many powders now mix easily in water,  can be mixed into various foods, and taste good. Your protein requirements do increase with your exercise level, but remember: you can have too much protein. For a average individual, an intake of more than 85 g per day can have negative health consequences, including increased risk of osteoporosis and stress on the kidneys.

That being said, using protein powder can be an easy way to get the extra protein needed to help muscle recovery. Getting the right mix of amino acids will also support optimal brain function.  A good protein powder for supporting your brain will have the following in a daily serving:

• Glutamine / Glutamic Acid 2000 mg  
• GABA / Taurine 1500 mg
• Phenylalanine 1000 mg
• Tryptophan 500 mg 
• Tyrosine 1000 mg

Be careful to make sure you are getting enough protein, but also be sure not to get too much. Always try to strike a balance of nutrients during the day. If you already eat a lot of protein, supplementing is likely not necessary.