Issue link: http://cp.revolio.com/i/771993
Whey Protein An excellent source of convenient quick to prepare high- quality protein is whey protein. Whey protein is an excellent "fitness food" because it contains not only high-quality protein, but also extremely high amounts of leucine, which is par cularly important for muscle growth and repair. One of the reasons whey protein is so effec ve for exercise recovery is that it assimilates very quickly—it gets into your muscles within 10-15 minutes of swallowing it, just when they need it most. Whey is also excellent for your immune system, as it is rich in immunoglobulins, lactoferrin, and other precursors for glutathione. With regard to whey supplements, a word of cau on is in order. Isolated amino acid supplements and branched-chain amino acid isolates (such as leucine and glutamine) are dangerous and poten ally damaging to your health—so stay away from them. Many contain "putrid proteins," as well as the proteins in the wrong form (isomers) so they cannot be properly used by your body. They also tend to be acid processed and contain surfactants, ar ficial sweeteners, heavy metal contaminants (arsenic, cadmium, lead, and mercury), and a long list of chemical addi ves. Instead, look for a high-quality whole food whey supplement that is minimally processed, comes from organic, grass-fed, non-hormone treated cows, and is independently tested and verified for purity. Seeds, Sprouts, and Spirulina Are Other Great Protein Foods A key factor in maximizing your nutri on is achieving the right balance of macronutrients—carbohydrates, proteins, and fats. By far, most Westerners consume too much protein and carbohydrate, and not enough healthy fats. In addi on to the foods already discussed, a few others deserve special men on for their excep onal protein value. Hemp seeds (hemp hearts): About 33 percent protein, providing 11 grams per three tablespoons; also contain all 20 amino acids in an easily diges ble form and are loaded with omega-3 fats. Chia seeds: About 14 percent protein, providing about four grams per three tablespoons;13 also high in omega-3 fats (but most are ALA). Spirulina: Seventy percent protein by weight; six grams of protein per 10 gram serving; contains 18 of the amino acids and all of the essen als, and is easily assimilated (avoid spirulina if allergic to iodine or seafood). Sprouts: The quality of the protein and the fiber content of beans, nuts, seeds, and grains improve when sprouted; sunflower sprouts provide some of the highest quality protein you can eat, along with abundant iron and chlorophyll; kamut, hemp, quinoa, and bean sprouts are also good sources. Bee pollen: Forty percent protein and one of nature's most complete foods; you wouldn't eat a large amount of bee pollen at any one me, but it's an excellent addi on for variety. Abby's Magazine - Volume 5 Issue 1| Page 65