Consumers have a heightened awareness of the role protein plays in daily life and at mealtime. A walk down the right grocery aisle makes this fascination apparent. Protein powders crowd the shelves, practically elbowing each other out of the way to gain shoppers' attention.

Why supplement protein?
While some people gain additional benefit by upping their protein intake - pregnant or lactating moms, growing children, athletes, and some elderly - most Americans get adequate amounts in their daily diet. But, says Minh-Hai Tran, a registered dietitian at PRO Sports Club in Bellevue, WA, many people could benefit from improving their timing of protein consumption.
 

"It's important to consume enough protein at every meal and snack," says Tran. "But many individuals get all their protein at dinner instead of spreading it between breakfast, lunch and dinner."

Protein powders can make this timing easier. Coming in a variety of flavors - vanilla, chocolate, and citrus, to name a few - these powders can be easily added to juices,

pancake mix or even cereal to provide a quick, satisfying protein hit. Throw a scoopful into the blender with yogurt and fruit for a smoothie that sticks to your ribs, mix some into your morning oatmeal, or stir it into the kids' cold cereal. Add some to yogurt at lunch and you'll find it leaves you more satiated than the yogurt alone will.

"Compared to carbohydrates and fats, proteins are more filling. They have a stabilizing effect on blood sugar and affect your appetite hormones in a way that helps increase satiety," says Tran.

Identifying a protein choice that's right for you
With so many choices, which product best suits your own or your family's needs? It's easiest to begin by looking at the basic protein constituents in these powders. The most commonly sold powders are made from whey or soy, although egg and other vegetable-based proteins - such as spirulina and hemp - do exist.

Whey is one of two proteins found in milk {the other is casein) and it is considered today's protein wunderkind. In addition to being easy for the human body to digest and utilize, it is a complete protein, meaning that it contains all the required amino acids required for good health. Researchers are finding whey may also have effective antioxidant properties that enhance immune system capabilities. And studies indicate that whey, because it is rich in glutamine and branch-chain amino acids, which your body uses to build and repair muscles, can help people maintain lean body mass, explains Tran.

However, for those sensitive to dairy - whether because of allergies or a desire to avoid eating animal products - a soy-based protein supplement makes a good alternative to whey. Loaded with isoflavones that have been shown to enhance bone density and lower cholesterol levels, there is some evidence that soy can help ease menopausal symptoms including hot flashes and night sweats. It may also slow bone loss in menopausal women. And, says Tran, substantial research supports the finding that it has significant heart-health benefits.

Parting protein thoughts
With all the options on the market, you might try a variety of protein powders to determine which suits you best in terms of flavor, consistency, and makeup. Avoid powders that have added high fructose corn syrup. And, of course, the bottom line when it comes to a healthy diet is finding a sensible balance between the amounts of protein, carbohydrates, and fat you eat.

OPTING FOR A GREEN PROTEIN
Apirulina, a blue-green algae, is sometimes referred to as nature's super food. Not only is it rich in amino acids, making it a great vegetable-based protein-supplement alternative, it contains vitamins, minerals, gamma linolenic acid, an essential fatty acid, and
phytonurients such as carotenoids. In addition to all this, a number of studies indicate that spirulina works well as an antioxidant and effectively aids promotion of cellular health. Spirulina and hemp protein - another nutrient-dense vegetable protein that's new to the market - make great alternatives to whey, soy, or egg-based protein powders. While neither spirulina not hemp form complete proteins, by simply including other protein sources in your diet throughout the day, the missing amino acids are easy to make up.

Protein Packed Banana-Berry Smoothie

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