There are all kinds of things that we do every day for our health. We take our vitamins, try to eat the right foods, avoid the wrong foods, and so on. But with all of the good things that we are doing for our bodies, are we taking care of one of the most important things and getting enough protein in our diets?

It’s not always easy to eat enough of the right foods to get the protein that we need in order to maintain healthy muscles. But, there are alternatives. Protein supplements provide all of the protein that we need each day, and for those who are so busy that they often miss meals, they are the ideal on-the-go meal replacement.

For years, bodybuilders have understood the benefits of a high protein diet for muscle recovery, growth and maintenance, and many were drinking homemade protein shakes (usually with raw eggs as the main or sometimes the only ingredient) long before protein supplements became available on the market.

Why Do We Need Protein?

There is not a part of the body that does not rely on protein, from muscle tissue to hair and even fingernails. Protein is one of the most important components of the skin, blood, muscles and cartilage, and is what is known as a macronutrient. This means that unlike vitamins, which are micronutrients that we only need small amounts of, we need a lot of the nutrient, which in this case is protein.

Protein promotes the recovery of muscles following workouts, as well as muscle growth. It also provides us with energy, so it is extremely important that we get enough in our diets. The average teenager or adult requires between 55 and 65 grams of protein daily, while pregnant women need a little more, at about 70 grams daily.

High Protein Diets and Weight Loss

Because it takes more energy for the body to convert proteins into energy than it does fats and carbohydrates, it makes sense to say that a diet high in protein will promote weight loss. Not only do you burn more calories with proteins, eating foods that are high in protein will give you a full feeling and you will not be so inclined to eat unhealthy snacks between meals. Snacks are okay, but just make sure you that are eating the right ones. If you really need a sweet or chocolate fix, try one of the many protein snack bars available. There are many different flavors, including chocolate.

If you would like to change your diet so that you are getting more protein, there are a number of delicious options available to you that fit into most diets. Of course, red meat is a great source of protein, and a six or seven ounce steak will provide all of the daily protein that the average adult needs in one meal. Chicken, turkey and other poultry is another way to get your protein, but make sure that you are eating white meat, such as the breast, because dark meat is high in fat. And don’t forget pork, the other white meat.

There are many milk products that provide plenty of protein, including milk, cheese and yogurt. Remember that whey, a milk derivative, is one of the most commonly used proteins for protein supplements. If you plan to use milk and milk products as a source of added protein, remember to do it wisely and stick to skim or low fat dairy products.

Beans of all kinds are incredibly high in protein, not to mention being high in fiber as well. Another bean, soy, is also high in protein. Don’t forget about eggs, and don’t worry about cholesterol, because it is absolutely safe for people to enjoy an egg daily.

Don’t Want to Change Your Diet? Try Protein Supplements Instead

For any number of reasons, you may not be interested in changing your diet. Maybe you are on a special diet. Or maybe you are a fussy eater. Or maybe you are just too stubborn to see that you need to eat better in order to be healthy. Whatever your reason for not getting enough protein in your diet, there are alternatives to sudden changes in your eating habits.

Protein supplements provide all of the protein that you need, not to mention other essential vitamins and nutrients, and they are simple to use. You can get something that is called a liquid protein shot, which is not a needle, but a drink that will provide you with the protein that you need. These shots come in a variety of delicious flavors, including sour apple, raspberry and grape, and are small and portable. They also provide you with added energy, at the same cost or less than one of those popular energy drinks. You can also enjoy a protein bar as a tasty snack and get a quick energy boost.

Powdered Protein Supplements

There are also protein supplements in powdered form. All you need to do is put a couple of scoops of the powder into a healthy smoothie or shake, or into one of your favorite recipes, and enjoy. There are even flavored protein powders, such as fruit punch, that taste great when blended with juice, berries and ice. Or you can get chocolate and vanilla flavored powders that taste great when blended with skim milk and ice (or ice cream if you want the occasional sweet treat.) Both smoothies and shakes make great meal replacements and can be enjoyed on the go.

Liquid Protein Supplements

Also available are liquid protein supplements, which can either stand alone as drinks, or be mixed into shakes and smoothies. These supplements are often used by people on liquid diets, and are common meal replacements.

Sample Daily Meal Plan with Protein Supplements

Even if you are not trying to lose weight, it just makes sense to try and eat healthily. If this is not always an option for you, protein supplements, in either liquid or powdered form, are just what the doctor ordered. The following is a healthy meal plan for one day that includes protein supplements, both as snacks and as meal replacements.

Have as much as you like of the following: water, unsweetened green or herbal tea, diet soda and diet drinks such as Crystal Light (for a tasty summertime treat, try freezing your drinks with sticks and making no fat, no calorie popsicles.) In fact, you should be drinking at least eight glasses of water every day. This is just like protein in one way, because it helps to keep you full and keep the pounds off.

Breakfast: Protein Energy Smoothie - 1 C orange juice, C frozen berries, 2 scoops fruit-flavored protein powder, ice. Blend and pour into a take-along mug.

Mid-Morning Snack: Protein bar, chocolate; any of the above “free” drinks

Lunch: Tossed salad with lettuce, celery, olives, radish, snap peas, C shredded or cubed cheddar cheese. Use lemon juice for dressing (no, it does not taste sour, just tangy); any of the “free” drinks.

Afternoon Snack: Protein shake - 1 C skim milk, 1 banana, 2 scoops chocolate protein powder, ice. Mix in blender.

Dinner: 6 or 7 ounce steak; 1 small baked potato with 2 tsp. margarine; 1 C mixed vegetables, unsalted; 1 C skim milk; any of the “free” beverages

Evening Snack: Light microwave popcorn; any of the “free” drinks (avoid anything with caffeine.)

Protica Research (Protica, Inc.) specializes in the development of Capsulized Foods. Protica manufactures Profect, IsoMetric, Pediagro, Fruitasia and over 100 other brands, including Medicare-approved, whey protein shots for weight loss surgery patients. You can learn more at Protica Research - Copyright

The skin is the largest organ of the body. It is also subjected to all types of abuse throughout its lifetime, including burns of varying degrees. A first degree burn is the most minor and consists of redness and slight- to-moderate pain but no blisters. It usually heals in seven to ten days with no scarring. A minor sunburn is a first degree burn in most cases. A second degree burn may have blisters and may ooze. The surface may look moist or raw and there will be some moderate to severe pain involved. A third degree burn is the most serious of the burns and can actually be less painful than a first or second degree burn. This is caused by damage to the nerves which may make them even more serious. Third degree burns may appear charred and the skin may be white or cream colored in and around the area. All third degree burns can be life threatening and should be treated at the hospital immediately. Second degree burns that are on the face or on the chest should be treated professionally as well.

There are several things that can help heal a burn faster, including good care from your medical professional. In addition to following the directions of your doctor, you need to increase your nutrition including upping your protein intake so that your body has all of the building blocks it needs to heal and to minimize scarring. Protein, not only from food sources but from protein supplements is important as is increasing Vitamin E, Vitamin C, Beta-Carotene, and Zinc.

Protein From Food Sources

The body digests food, converting it into energy. The rate that we accomplish this complex task is called the metabolism. When the body is recovering from a burn, especially a serious one, the metabolism is thrown into high gear, burning through nutrients quicker than we normally would and often faster than we can get them into the system. When this happens, the body turns to alternative fuels, first the reserved energy that it stored as fat and then if it still needs energy but does not have it, it will break down the muscles to burn as fat. This leads to the destruction of lean muscle mass which in turn can weaken the body and the immune system dramatically.

When the body starts burning glycogen from the muscles for energy, the process is called ketosis. In ketosis, the body releases ketones which are then released into the blood stream. Ketones may suppress the appetite as well as stimulate the kidneys to create and expel more urine (the kidneys will be working to eliminate the ketones from the bloodstream) In turn, the body may end up with an electrolyte imbalance, dehydration, and osteoporosis. (Source: Osterweil) Dehydration can be dangerous at any time but may be even more so for a burn victim. An electrolyte imbalance can lead to an irregular heart beat and may lead to a heart attack.

Protein comes from two sources: plant based and animal based. All animal based protein sources are considered to be complete because they contain all eight essential amino acids. The body creates many amino acids on its own, however it must be supplied with leucine, isoleucine, valine, threonine, methione, phenylalanine, tryptophan, and lysine which are then used to create other amino acids. Plant proteins are incomplete proteins because they lack one or more of these essential amino acids. Soy protein is the only plant based protein that is complete.

Animal proteins include chicken, turkey, and fish as well as other meat sources. Red meat is high in calories and saturated fat and should be only eaten occasionally. Turkey is one of the best animal proteins because it is lower in fat and calories but still high in protein. Fatty fish like salmon and tuna are good not only for the protein but the Omega 3 fatty acids they supply. Animal proteins include non-meat sources as well including dairy foods and eggs. The egg is considered to be the perfect protein because all of the available protein in the average egg is actually used by the body. Low fat dairy is also a good protein source. A glass of milk provides 9 grams of protein plus 31% of calcium.

Plant based protein includes soy and soy products (tofu, tempeh, miso, as well as soy milk), beans, grains, nuts, seeds, and rice. Even a vegetarian diet can supply enough protein for the average, healthy person if there is enough variety to make up for the missing amino acid. The typical diet has 14-18% of its calories from protein, the vegan diet may have as much as 10-12 %. (Source: The Vegetarian Society) Grains, nuts, and seeds tend to be lower in isoleucine and lysine while legumes are typically lacking in tryptophan, and methionine. (Source: Best)

Protein From Supplement Sources

Supplementing protein is important for a number of reasons, especially for the burn victim who needs to increase the amount they get. There are many kinds of supplements for you to consider including shakes, powders, liquid supplement shots, and protein bars.

Protein Powders can be either a single protein or a combination of soy, rice, whey, and egg proteins.

Whey protein powder is beneficial for supporting overall health, but also supports the immune system by immunoglobulins. Whey protein increases the antioxidant glutathione which also supports a healthy immune system. Finally, it also contains an antimicrobial property, lactoferrin which helps with wound healing (Whey Protein Institute). Whey has been used since 420 BC when Hippocrates prescribed it for patients. Whey protein comes in both a concentrate, with 30-85% protein and an isolate which has 90% protein. Whey protein also prevents muscle breakdown.

Soy protein also comes in a concentrate or isolate and is a highly digestible protein source. Egg white protein is the highest source of the amino acids: alanine, argine, glycine, and methionine. Rice protein is created by isolating the protein from brown rice and is a complete protein. It is also the only protein source that is considered to be hypoallergenic. Both soy and rice protein supplements are acceptable for vegetarians and vegans alike. (Source: Segounis)

Other protein sources like bars and liquid supplement shots can be used to increase the protein in burn victims as well. A protein bar should have at least ten grams of protein but less than 200 calories and limited sugars (sugar can deplete the immune system). Protein supplement shots are small and higher in protein. Profect from Protica is a good supplement: it has 100 calories, 25 grams of protein, zero fats and zero carbs. In addition, Profect supplies 100% of the daily value of Vitamin C and 10% of the B complex vitamins.

Vitamins C and E, Beta Carotene and Zinc

In addition to increasing protein to promote healing from burns, it is important to get extra Vitamin C, not only from supplements but from foods such as broccoli, spinach, and citrus fruits. Beta Carotene is found in carrots, cantaloupe, and other orange and yellow fruits and vegetables. Beta carotene can be toxic in extremely high doses, so only increase it with doctor’s orders. Zinc is a mineral that is important in healing burns. Foods that are rich in zinc include oysters, wheat germ, beef, lamb, peanuts, wheat germs, and bran flakes.

Protica Research (Protica, Inc.) specializes in the development of Capsulized Foods. Protica manufactures Profect, IsoMetric, Pediagro, Fruitasia and over 100 other brands, including Medicare-approved, whey protein bullets for cancer patients. You can learn more at Protica Research - Copyright

Breast cancer is the second most common kind of breast cancer in women between the ages of 25 and 75 years (skin cancer is number one). It is also the second most common cause of cancer death among women, with only lung cancer claiming more lives. (Source: Ammer, 2005) Like other forms of cancer, breast cancer is caused by abnormally developing cells and is usually treated by surgery, chemotherapy, radiation or a combination of the three. Early detection is the key to a more positive outcome in most cases and there are steps that women can take before breast cancer develops, as well as after it has been diagnosed. Knowing your risk factors for breast cancer is crucial, however maintaining a healthy diet is also vital, both to those who do not have cancer and to those who are fighting their way back from it.

Knowing Your Risks

There are over 15 different types of cancer under the blanket heading “breast cancer” and any structure in the breast can be stricken. Most breast cancers tend to spread, typically to the lymph nodes. The most common type of breast cancer is the invasive duct carcinoma which starts in a breast milk duct and then invades the fatty breast tissue itself. This fast growing cancer accounts for 70-80% of all breast cancers. (Source: Ammer, 2005) Risk factors for breast cancer include family history and genetics, age, exposure to estrogen and whether or not you have had a child.

It is also important for women to have the necessary breast cancer screenings, including breast self-examinations every month at home, clinical breast exams performed by the doctor during regular exams, mammograms done every one to two years between the ages of 40-49 and every year thereafter. There are other breast cancer screenings that can be done for those who are deemed high risk and a breast ultrasound might be more advisable for those who have very dense breast tissue that may keep mammography from delivering complete readings.

Between 80-95% of all breast cancers are detected by the women themselves during routine self breast examinations. Again, the best treatments cannot be utilized if the breast cancer is not found and diagnosed, so not only are the exams important, but the other testing is as well, even for those who do not have any of the known risk factors.

Best Diet and Supplements to Reduce Breast Cancer Risks

All of the research in recent years has focused on the treatment of breast cancer once it is already established, however there have been a number of studies that show some environmental links to who does and does not get cancer. Those who focused on a healthy, Mediterranean style diet were less likely to get cancer. Japanese women who ate traditional Japanese style diets were also less likely to develop breast cancer until they started to eat more saturated fats and red meats. Shayne Robinson, a registered dietician in New York City, recommends a plant based diet, focusing on the various colors of the rainbow for the most protection and opting for whole grains whenever possible. (Source: Fitness Magazine, October 2009)

Super Food, Super Supplement: Soy

Soy is not just some hippy food meant only to create meat substitutes for vegetarians and vegans. It is a versatile food available in a number of forms. From soy milk to soy protein powder supplements and tofu, there are countless ways to get more soy into the diet and many of them have been proven by countless studies to help in the prevention of breast cancer. Not only is soy the only plant based complete protein (it has all eight essential amino acids), but it also supplies phytoestrogens, Omega 3 fatty acids, Vitamin E, Potassium, Folate, Magnesium and Selenium.

Soy is also not a new discovery, despite the fact that many people do not know what it is or any of its forms. Soybeans, from which all soy products are derived, have been grown in China since around the 11th century B.C. Benjamin Franklin may be the reason that soybeans were brought to the United States after he was introduced to tofu.

Not only is it a good alternative protein source, it is also a good source of calcium, especially for people who are lactose intolerant. Soy protein supplements are good not only for these people, but also for vegetarians or vegans. Soy is good for cancer protection, especially for those who consume around one and a half servings every day.

Soy has a number of components that work toward reducing cancer:

- Lignins: Works to bind carcinogens (cancer causing cells) in the colon, making them go through the system faster. The faster they are removed from the body, the less damage that they will do.

- Saponins: Phytonutrients boost immunity and fight cancer.

- Protease inhibitors: Block the activity of enzymes that cause cancer (proteases), reducing the risk of cancer; may also suppress carcinogens.

- Phytic acid: an antioxidant which may bind with and eliminate the heavy metals in the body that can lead to the growth of tumors.

- Phytosterols: May help prevent colon cancer.

(Source: Pratt and Matthews, 2004)

Other Foods That Might Work: Combining foods like ground flaxseed and berries, yogurt, or cottage cheese gives protection against breast cancer as well as prostate and colorectal cancers. Tea combined with tofu can stop cancer before it gets started (Source: Magee, R.D. 2008).

Supplements Powders: Soy and Beyond

Soy protein powder comes in two types: concentrate and isolate. Both are complete proteins. Soy isolate powder has the highest amount of protein in it and is highly digestible. Soy protein is good for vegans and vegetarians.

Whey protein powder is derived from milk, a byproduct of cheese. It is also available in a concentrate and isolate form with the isolate having around 90% protein and far less fat. For those who are mildly lactose intolerant, whey protein isolate may be tolerable. It is an optimal source of amino acids, however is not appropriate for vegans. Vegetarians who consume dairy products can use whey protein supplements.

Egg protein powder is made from egg whites, the perfect protein. It is the highest source of amino acids: alanine, argine, glycine and methine. Egg protein is not appropriate for the vegan.

Rice protein is made from brown rice and is a complete protein. It is the only of the protein powders that is considered to be hypoallergenic and is also appropriate for those who are vegan or vegetarian (Source: Segounis).

Other Supplements

Those who are dealing with breast cancer may find themselves with a loss of appetite as well as extreme stress and worry about the future. The need to keep up their health is still important and using protein supplements may be a good idea for many reasons. In addition to the powders, there are protein bars and liquid protein supplement shots. Profect, the liquid shot from Protica, is a good choice because it is small enough to be carried anywhere and is low in calories with 100 calories in 2.9 fluid ounces.

Protica Research (Protica, Inc.) specializes in the development of Capsulized Foods. Protica manufactures Profect, IsoMetric, Pediagro, Fruitasia and over 100 other brands, including Medicare-approved, whey protein supplements for bariatric surgery patients. You can learn more at Protica Research - Copyright

HIV (human immunodeficiency virus) is the virus that leads to AIDS (acquired immunodeficiency virus) and works by slowly destroying the body’s own immune system leaving it open to any virus that may be encountered. Normal infections and illnesses that would be fought off by the body become life threatening. It is estimated that up to 75% of the people who are infected with HIV may go for as long as ten years before showing the first signs or symptoms, and there are some indications that those who might be potentially infected are not being well informed of their need to be tested in light of potential symptoms. These include persistent and chronic yeast infections, abnormal pap smears and pelvic inflammatory disease (Source: MacLean, Ed. 1993). It is important that everyone who is sexually active be tested to be sure of their status and know the warning signs for HIV infection.

Once you find out that you are HIV positive, it is not the death sentence that it was once thought to be, and you can live a full and productive life if you make a few changes. Of course, you know that you will have to change a lot of the attitudes and practices that you have about sex. You will no longer be able to donate blood. You will need to make decisions about who you inform and who you do not. Medications can be very helpful in keeping you from developing AIDS or succumbing to simple illnesses, but diet may be just as important in maintaining your health. Always discuss dietary guidelines with your physician before making any nutritional changes.

Diet Needs and Nutritional Aggression

There are medications that are recommended for HIV infection, and they may actually do more than extend the battle; they may even give a better quality of life to those who are infected. Dietary supplements and better nutrition may be the key to this improvement, according to a study completed by the John Hopkins School of Hygiene and Public Health in Baltimore. There is a three-pronged view of nutritional boosts that might go the farthest toward keeping the health level steady and stable and preventing some of the complications that can come with HIV. These three are:

- Hydration

- Increased calories

- Protein

Hydration: Fluids are important for everybody, regardless of their health status. The body needs to have a balance of fluids, and when there are too many there is the potential for electrolyte imbalances. The electrolytes keep the body and its functions in check - if there is an electrolyte imbalance, the body’s signals will start getting crossed, causing problems that can range from slight confusion to heart irregularities. If there is too little fluid, the body can become dehydrated. Dehydration can be a very serious condition for those who are HIV positive. Fluids are the method with which all of the micronutrients, as well as medications, are transported throughout the body. If you do not have enough fluids in the system, the body will not break down the medication. Aiming for six to ten glasses of fluids per day (the best bet in this case are those that contain some calories, including juices and such) is of the utmost importance. Try to avoid coffee, sodas and alcohol because they can cause or exacerbate dehydration.

Better and increased calories: Not only do you need the energy that the increased calories give you, but those who are HIV positive need the additional vitamins and minerals that come from these foods as well. While some of these nutrients can be supplemented, it is always best to get the majority of them from natural food sources.

Protein: Protein plays a role in every function and cell in the body, including the immune system, something which is a major priority for those who are HIV positive. Antibodies are proteins and adding extra protein to the diet ensures that they are strong and plentiful. Not only should you increase the amount of protein that you are getting from healthy food sources, you may also need to take a supplement. Again, you need to make sure that you are getting plenty of fluids because additional protein can cause dehydration as well. (Source: Healing With Vitamins)

Doctors suggest that in addition to supplementing protein intake, the HIV positive person should opt for 20 grams of protein per meal, choosing the foods that are the highest in protein each time. In between meals, snacks that are high in protein, including protein shakes and powders or protein bars, should be included. There are some guidelines to follow for these snacks and supplements in order to allow the immune system to stay at its top condition.

Protein bars should have between 5-10 grams of protein, however, they should have very few added sugars, because sugar can deplete the immune system. Protein shakes and powders can be a quick way to get increased protein but should not include any potentially negative ingredients. (If you have chronic diarrhea, hydrolyzed protein is easier to absorb) (Source: Gottlieb, 2000).

Liquid protein supplement shots may be a good suggestion as well as long as they are high in protein and vitamins but low in sugar. They should also be easily absorbed by the body. Profect, by Protica, is a liquid protein shot which is small, about fluid 2.9 ounces, but high in protein relative to its size (a full 25 grams of protein per serving). It has zero carbs and zero fats. Profect comes in a number of flavors, including Blue Raspberry, Grapefruit-Mango, Fresh Citrus Berry and Cool Melon Splash.

Whey protein supplements are a good option for those who are HIV positive for a variety of reasons. First, whey protein helps with the optimal intake of other proteins, fats, carbs, vitamins and minerals to support overall health. It is also a good source for immunoglobulins, which support the immune system. Whey protein increases glutathione, an antioxidant which also supports a healthy immune system. For those who are lactose intolerant, it might be necessary to use whey protein isolate rather than the concentrate because it has less lactose but all of the positive benefits. (Source: BeWell@Stanford)

Whey protein isolates are 90% protein, and in addition to boosting the immunity, they are an optimal source of amino acids. The body breaks down protein into amino acids, which are absorbed and then used to create new amino acids, enzymes and hormones for the many functions that it performs. The body can create a number of amino acids on its own, however, there are eight that it cannot. These essential amino acids must be supplied from food and supplements. These include leucine, isoleucine, valine, threonine, methione, phenylalanine, tryptophan and lysine.

Protica Research (Protica, Inc.) specializes in the development of Capsulized Foods. Protica manufactures Profect, IsoMetric, Pediagro, Fruitasia and over 100 other brands, including Medicare-approved, whey protein shots for weight loss surgery patients. You can learn more at Protica Research - Copyright