E kiʻi i ka Scoop ma nā Protein Powder

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Inā ʻoe he triathlete paʻakikī a i ʻole ka mea hoʻomaʻamaʻa maʻamau, he mea koʻikoʻi ia e hoʻokomo i ka nui o ka protein i ka lā e kūkulu i nā ʻiʻo ikaika a noho piha. Akā ke hoʻoluhi iki ʻia nā hua manu a me nā umauma moa, hiki ke hoʻohana ʻia ka protein i loko o ke ʻano pauda.

"ʻOiai hāʻawi ka protein protein i ka meaʻai āpau i hoʻokaʻawale ʻia nā protein i pau i ka pauka ʻaʻole hiki, hiki i nā mea hoʻopili pauka ke ala maʻalahi a maʻalahi hoʻi e loaʻa ai ka protein i loko o kāu papaʻai," i ʻōlelo ʻia ʻo Heidi Skolnik, kahi mea mālama kino haʻuki no New Jersey. "E hoʻāʻo e hoʻohui i kahi scoop i kāu oatmeal a i ʻole e hana ʻana i kahi mea mānoanoa me 100% -percent wai wai ʻalani no ka lā piha o ka wikamina C, nā tona o ka potasiuma, a me nā huaora B no kahi meaʻai māmā ma hope o ka hoʻolālā."

Ke hiki mai i ke kūʻai ʻana i ke ʻano kūpono, maʻalahi e huikau ʻia e nā tona o nā pauka like ʻole ma nā waihona hale kūʻai. E hoʻohana i kēia breakdown mākaukau e hoʻoholo i kahi ʻoi aku ka maikaʻi no kāu pono pilikino a me nā makemake papaʻai.

1. Wīwī: ʻO Whey kahi protein āpau i hana ʻia mai ka waiū e maʻalahi i ka ʻai (inā ʻaʻole ʻoe he lactose a i ʻole ka waiū waiū, a ma ia mea ʻoe e hoʻokele). "Hiki iā Whey ke kaupalena i ka haʻihaʻi ʻana o ka ʻiʻo a kōkua i ka hoʻoponopono ʻana i ka ʻiʻo a me ke kūkulu hou ʻana, ʻoiai ke hoʻopau ʻia i loko o 60 mau minuke o kāu kau wela ke ʻoi aku ka ikaika o ka enzyme a me ka synthesis protein," wahi a Slonik. "E ʻimi i ka whey protein isolate-ʻaʻole concentrate-no ka mea, aia ka nui o ka protein kiʻekiʻe (90 a 95 pakeneka) a me ka momona liʻiliʻi."

2. Casein: ʻO kekahi protein protein, lawe ʻia ka casein e ke kino ma mua o ka whey, wahi a Heather Mangieri, RD, he waha ʻōlelo no ka Academy of Nutr and Dietetics. "ʻO ia hoʻi, he koho maikaʻi ia no ka hoʻololi ʻana i ka meaʻai, e kōkua iā ʻoe e noho piha ʻoi aku ka lōʻihi, a i ʻole e lawe pono ma mua o ka moe ʻana i ka wā e hoʻolako ai i ke kino me ka protein a puni ka pō ke komo ʻoe i kahi moku catabolic." ʻO kekahi ʻaoʻao ʻoi aku ka liʻiliʻi o ka casein i ka wai ma mua o ka whey, no laila ʻaʻole ia e hui pū me nā wai. E nānā i ka mea hana "calcium caseinate" ma ka lepili e hōʻoia ai ke loaʻa nei ʻoe i ka ʻano maʻemaʻe loa o ka protein.

3. Soy: Ma ke ʻano he protein i hoʻokumu ʻia me nā mea kanu, he koho maikaʻi loa ka soy no nā vegans a i ʻole nā ​​mea āpau o ka lactose intolerant. Eia nō naʻe, ʻaʻole koi ʻo Skolnik i ka soy ma ke ala hoʻokahi e loaʻa ai kāu protein no ka mea ua hana nui ʻia a ua hoʻopili kekahi mau noiʻi i ka hoʻohana ʻana i ka soy i nā wahine me ka mōʻaukala o ka maʻi ʻaʻai maikaʻi ʻo estrogen i ka nui o ka makaʻu o ka umauma maʻi ʻaʻai. Inā koho ʻoe i ka soy, e hoʻopau iā ia me ka liʻiliʻi, a e nānā pono i nā lepili e heluhelu ana kaʻawale soy protein.

4. Laiki Brown: ʻOiai ʻo ka nui o ka laiki i haku ʻia me ka carbohydrate, loaʻa i loko o kahi pūmua liʻiliʻi, i unuhi ʻia e hana i ka protein laiki brown. "Eia nō naʻe, ma muli o ka hoʻokumu ʻana i nā mea kanu, ʻaʻole ia he protein piha, no laila hoʻopili aku ia me nā protein i hoʻokumu ʻia e like me ka hemp a i ʻole ka pauka pī e hoʻopiha ai i ka hiʻona amino acid pono," wahi a Brendan Brazier, formulator o Vega a me ka mea kākau o Thrive. He hypo-allergic a maʻalahi ka ʻai ʻana o ka protein raiki palaka, e lilo ia i mea koho maikaʻi loa no ka poʻe me ka ʻōpū paʻakikī a i ʻole nā ​​​​allergies i ka soy a i ʻole ka waiu.

5. Pea: ʻO kēia pūmua i hoʻokumu ʻia i nā mea kanu he mea maʻalahi loa a loaʻa kahi ʻano fluffy. "He kiʻekiʻe ka protein pea i loko o ka glutamic acid, e kōkua ana i ka hoʻololi ʻana i nā kalapona i ka ikehu i ʻole e mālama ʻia lākou e like me ka momona," wahi a Brazier. Eia hou, no ka mea, he mea kanu ka protein pea, ʻaʻole ia he protein piha no laila pono e hui pū ʻia me nā kumu vegan ʻē aʻe o ka protein, e like me ka laiki brown a hemp.

6. Hemp: ʻO kahi protein kokoke kokoke i ka mea kanu, hemp ke hāʻawi i ka mana hakakā ʻana o ka omega-6 mau momona momona nui a he kiʻekiʻe i ka fiber, he koho maikaʻi loa ia no ka poʻe e hahai ana i ka meaʻai vegan. Ua ʻōlelo ʻia kekahi mau noiʻi ʻana he kōkua paha ka protein hemp i ka hoʻēmi kino, mahalo i ka nui o ka fiber, ma mua o nā protein protein, wahi a Mangieri.

Ke laina lalo? "ʻO nā proteins i hoʻokumu ʻia i ka waiū e like me ka whey a me ka casein nā koho maikaʻi loa no kā lākou pono ke kūkulu ʻana i nāʻiʻo me kā lākou zinc bioavailable a me ka hao, inā ʻaʻole ʻoe he vegan a ʻeha paha i nā maʻi waiū," i ʻōlelo ʻo Skolnik. Eia nō naʻe, aia kahi hihia ikaika e hana ʻia no ka hoʻopili ʻana i nā protein i hoʻokumu ʻia i nā mea kanu i kāu papaʻai, ʻoiai inā ʻaʻole ʻoe he vegan a ʻaʻohe maʻi maʻi. "He maʻalahi kēia mau protein a ua hōʻoia ʻia e hakakā i ka mumū a hōʻemi ʻoi aku ka maikaʻi o ka ʻeha o ka ʻiʻo ma mua o nā protein i hoʻokumu ʻia i ka waiu, kahi i koho maikaʻi ai no kēlā me kēia kanaka haʻuki a i ʻole kanaka ikaika," wahi a Brazier.

No ka mea, ʻaʻole e hāʻawi ka pauka hoʻokahi mea kanu i kahi protein piha, e ʻimi i kahi huahana e hoʻohui i nā mea he nui e hana i kahi kikoʻī amino acid piha, e like me PlantFusion a i ʻole Brazier's Vega One line, e hāʻawi ana i nā protein piha, omega-3s, probiotics, greens, antioxidants, a me nā mea hou aʻe i kēlā me kēia lawelawe.

He aha kāu poma protein i koho ai? E haʻi iā mākou i nā manaʻo ma lalo a i ʻole ma Twitter @Shape_Magazine.

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