In order to help maintain muscle, lose fat, and promote proper healing, it is very important to include enough protein in your diet. Your body makes thirteen amino acids, which are the building blocks of protein. However, there are nine “essential” amino acids that your body cannot produce, which you must obtain from food sources. It is important to eat “complete” foods, which are foods that contain enough “essential” amino acids. Be sure to eat plenty of lean protein foods, which are lower in calories and will help you maintain your weight loss.
Types of Protein
Whey
Whey Concentrate
Whey Isolate
Soy Products
Soybeans are a quality protein source and contain protein similar in quality to the protein in meat. In general, products made from soy are a great way to incorporate protein into your diet. Also, soymilk is a good milk alternative for people who are lactose intolerant.
Plant-Based Protein Mixes
Plant-based protein mixes contain proteins made from plants, peas, hemp, pumpkin seeds, chia seeds, soy, brown rice, and/or sunflower seeds. It is important to make sure that your choice of protein shake meets the doctor’s recommendations:
• Not more than 250 total calories
• At least 15 grams of protein
• Carbohydrates should not be more than ½ the number of grams of protein
Keep in mind that there are literally 100’s of brands of protein shakes available, so you have to read the labels to make sure they meet the above requirements.
Plant-Based Vega: 160 calories, 20 grams of protein, 10 grams of carbs
Superfood Protein Meal: 90 calories, 13 grams of protein, 6 grams of carbs
Whey-Based Protein Mixes
Atkins: 160 calories, 15 grams of protein, 2 grams of carbs
GNC Lean Shakes: 170 calories, 25 grams of protein, 6 grams of carbs
Premier Protein Shakes: 160 calories, 30 grams of protein, 5 grams of carbs
Orgain Clean Protein Shakes: 140 calories, 20 grams of protein, 4 grams of carbs
Muscle Milk: 160 calories, 25 grams of protein, 7 grams of carbs (non-dairy version available)
Ensure Max: 150 calories, 30 grams of protein, 6 grams of carbs
Iconic Protein Shake: 130 calories, 20 grams of protein, 8 grams of carbs
Pure Protein Shake: 170 calories, 35 grams of protein, 4 grams of carbs
Slim Fast: 180 calories, 20 grams of protein, 6 grams of carbs
310 Protein Shake mix: 90 calories, 15 grams of protein, 7 grams of carbs
Protein Infused Waters
Premier Protein Clear: 90 calories, 20 grams of protein, 0 grams of carbs
Protein H20: 60 calories, 10 grams of protein, 5 grams of carbs
Isopure Protein Water: 80 calories, 20 grams of protein, 0 grams of carbs (bottle)
Isopure Infusions: 90 calories, 20 grams of protein, 2 grams of carbs (dry mix)
Ready Protein Water: 70 calories, 15 grams of protein, 1 gram of carbs
Trimino Protein Infused Waters: 28 calories, 7 grams of protein, 0 grams of carbs
