I THINK I CAN GET THE SAME BENEFITS FROM FOOD SUPPLEMENTS ARE COMPLICATED, AND I DON’T KNOW WHERE TO START There are lots of foods that are protein rich, such as chicken or turkey breast, fish like salmon or tuna, and dairy products like yoghurt, milk and cheese. If you’re looking for plant-based protein, try soy beans, tofu or chia seeds. Depending on your protein goals, it can be a task to cook and consume enough protein through just your meals alone, especially for those following a plant-based diet. Protein supplements are the quick and easy way to make an ambitious goal and a busy schedule work together. It can be overwhelming when you first learn about supplements. But once you’ve got the basics down, it won’t feel that confusing anymore. If you want to learn about the different types of protein, jump to page 3. If you want to figure out how much protein you need to reach your goals, jump to page 6. Looking for your perfect protein match? Try the protein picker on page 10. References Halton,T. L., & Hu, F. B. (2004).The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review. Journal of the American College of Nutrition, 23(5), 373–385. https://doi.org/10.1080/07315724.2004.10719381 Hannan, M.T.,Tucker, K.L., Dawson-Hughes, B., Cupples, L.A., Felson, D.T. and Kiel, D.P. (2000), Effect of Dietary Protein on Bone Loss in Elderly Men and Women:The Framingham Osteoporosis Study†. J Bone Miner Res, 15: 2504-2512. https://doi.org/10.1359/jbmr.2000.15.12.2504 Johnston, C. S., Day, C. S., & Swan, P. D. (2002). Postprandial thermogenesis is increased 100% on a high-protein, low-fat diet versus a high-carbohydrate, low-fat diet in healthy, young women. Journal of the American College of Nutrition, 21(1), 55–61. https://doi.org/10.1080/07315724.2002.10719194 Altorf-van der Kuil,W., Engberink, M. F., Brink, E. J., van Baak, M.A., Bakker, S. J., Navis, G., van ‘t Veer, P., & Geleijnse, J. M. (2010). Dietary protein and blood pressure: a systematic review. PloS one, 5(8), e12102. https://doi.org/10.1371/journal.pone.0012102 BACK TO MENU
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