Thousands of years ago, our ancestors did not have the convenience of the modern grocery store let alone electricity to keep foods chilled or to run blenders to make perfectly smooth breakfast or post-workout shakes. The Paleolithic period, described as a time up to approximately 2.5 million years ago, may not have been an era filled with plenty of processed or convenience foods, but this does not mean that individuals living during this period did not eat well. In fact, their eating choices have spawned a whole new dietary style for modern people, which has become increasingly popular in recent years.
What Qualifies a Food as Paleo?
The paleo diet is currently followed by approximately 7% of Americans, which equals millions of individuals. It eschews all processed foods and refined sugars and focuses primarily on lean meats, fruits and vegetables, which are foods that the cavemen would have been able to acquire. However, it does not allow for grains and dairy, which would not have been used or found in abundance during that time. Grains and legumes, in particular, are said not to have been eaten by humans until approximately 75,000 years ago. In addition, paleo eaters can add healthy oils made from fruits and nuts as well as a variety of raw nuts and seeds into their diets.
Does Processed Protein Powder Fit Into a Paleo Diet?
The paleo diet is naturally high in protein thanks to the lean meats and fish that are encouraged. Therefore, you may think that a protein powder could make your new dietary choices even easier to follow on days that you are rushed for time. However, keep in mind that any type of protein powder is naturally highly processed because the protein is extracted from seeds, plants, dairy or animal sources.
Whole, unprocessed foods are certainly best for a paleo diet, but protein powders that fit very specific requirements may be included on occasion for convenience as an addition to a meal or as a post-workout shake but not as a complete meal replacement. To determine whether a protein powder can fit into your paleo diet, you will need to consider whether you truly need to use it, what source the protein powder is from and what other ingredients are added.
For example, the paleo diet is all about getting rich nutrients from a variety of whole foods that would have been eaten well over a million years ago. While our ancestors would not have been able to process cattle to get only the most basic chains of amino acids out of the connective tissues, they did consume animal proteins, which are found in many protein powders today.
The Benefits of Single-Ingredient Protein Powders in a Paleo Diet
If you are planning on adding a protein powder to your paleo diet, you will want to choose the simplest and safest option available. Many protein powders today are artificially sweetened or flavored with chemicals that did not exist in the Paleolithic period. Others have emulsifiers or thickeners added in an attempt to create a more palatable smoothie or baked good.
Some paleo eaters may include protein powders with multiple ingredients in their diets as long as those additional ingredients are clean. However, it is far better to choose a single-ingredient protein powder with no additional flavorings, sweeteners or preservatives. This means that you will be getting the single source of protein in a convenient package, which can be incredibly helpful for today’s busy and fast-paced lifestyle.
Following a Paleo Diet With Zen Principle Protein Powders
If you plan to add a protein powder to your paleo diet, Zen Principle makes it easy to do so safely. We offer five key protein-rich options, including beef collagen peptides, beef gelatin, marine collagen peptides, organic brown rice protein and organic pea protein powders. Keeping in mind that grains and legumes are typically not consumed on a paleo diet, the best choices are the beef collagen, beef gelatin or marine collagen powder. Each of these products is made with a single, safe ingredient with no additives, including no sweeteners or preservatives.
Best Practices for Consuming Protein Powders
Distilling what you have already learned here will help you understand how you can best use protein powders as part of your paleo diet and as one component of an overall healthy lifestyle. While fresh, whole food sources may be ideal, they may not always be realistic for your lifestyle. Follow these tips to use your protein powder as healthfully as possible.
- Always choose a single-ingredient protein powder. As previously mentioned, a single-ingredient protein powder eliminates many highly processed additives while still letting you get plenty of the protein you need from a very clean source.
- Do not look at your protein powder as a meal replacement. Use a protein powder as an addition to your meal, for post-workout recovery or as a small snack in between your meals if you need a little extra protein.
- Turn to whole foods as frequently as possible for the vast majority of your macronutrients and calories. Especially when following a paleo diet, it is vital that you get most of your nutrients from whole, unprocessed foods. A protein-rich food not only will fulfill many of the daily demands of your body but also will have essential vitamins and minerals that your body depends on for growth, repair and energy.
While it is difficult to classify a protein powder as a solidly paleo food choice, a single-ingredient option from animal sources is a good option for busy adults looking for some extra convenience in the midst of their busy lives. Plus, this is a good nutrition addition for very active individuals or for those looking to boost the protein in their meals or snacks.
Miaka elfu kadhaa iliyopita, mababu zetu hawakuwa na vifaa vya kisasa vya duka la vyakula, wala umeme wa kuweka vyakula baridi au kuendesha blender ili kutengeneza kiamsha kinywa au shake ya baada ya mazoezi. Wakati wa Paleolithic, ambayo inaelezea kama wakati wa miaka milioni 2.5 iliyopita, inaweza kuwa haikuwa enzi iliyojaa vyakula vingi vilivyotengenezwa au vyakula vya urahisi, lakini hii haimaanishi kwamba watu walioishi wakati huu hawakufanya vizuri. Kwa kweli, uchaguzi wao wa chakula umezalisha mtindo mpya kabisa wa chakula kwa watu wa kisasa, ambao umekuwa maarufu zaidi katika miaka ya hivi karibuni. Ni Nini Kinachotambulisha Chakula Kama Paleo? Paleo ni chakula kinachotumiwa na asilimia saba ya watu wa Marekani, na kinaweza kuathiri watu milioni moja. Kwa hivyo, chakula cha kawaida cha watu wa pango ni vyakula vya kawaida, na kwa hivyo, chakula cha kawaida cha watu wa pango ni nyama isiyo na mafuta, matunda na mboga, ambayo watu wa pango wangeweza kupata. Hata hivyo, haikuhusisha nafaka na maziwa, ambayo hayangeweza kutumiwa au kupatikana kwa wingi wakati huo. Kwa mfano, watu walianza kula nafaka na mboga za majani miaka 75,000 iliyopita. Kwa kuongezea, wale wanaokula vyakula vya kaleo wanaweza kuongeza mafuta yenye afya yaliyotengenezwa kutokana na matunda na karanga na vilevile aina mbalimbali za karanga mbichi na mbegu katika mlo wao. Je, unga wa protini uliotengenezwa hufaa katika mlo wa Paleo? Chakula cha paleo ni cha asili chenye protini nyingi kwa sababu ya nyama na samaki wasio na mafuta ambayo hutiwa moyo. Kwa hiyo, unaweza kufikiri kwamba poda ya protini inaweza kufanya uchaguzi wako mpya wa chakula kuwa rahisi zaidi kufuata siku ambazo una haraka kwa muda. Hata hivyo, kumbuka kwamba aina yoyote ya poda ya protini ni asili sana kusindika kwa sababu protini ni kuchukuliwa kutoka mbegu, mimea, maziwa au vyanzo vya wanyama. Chakula kikamilifu, kisichosindika ni hakika bora kwa chakula cha paleo, lakini poda za protini ambazo zinafaa mahitaji maalum sana zinaweza kujumuishwa mara kwa mara kwa urahisi kama nyongeza ya chakula au kama shake ya baada ya mazoezi lakini sio kama mbadala kamili wa chakula. Ili kuamua kama poda ya protini inaweza kuendana na mlo wako wa paleo, unahitaji kuzingatia ikiwa unahitaji kuitumia, ni chanzo gani cha poda ya protini na ni viungo gani vingine vinaongezwa. Kwa mfano, paleo ni chakula ambacho kinaweza kuhifadhiwa kwa muda mrefu na kinaweza kuhifadhiwa kwa muda mrefu, na pia inaweza kuhifadhiwa kwa muda mrefu. Ingawa mababu zetu hawakuweza kusindika ng'ombe ili kupata tu minyororo ya msingi ya asidi za amino kutoka kwa tishu za kuunganisha, walitumia protini za wanyama, ambazo zinapatikana katika poda nyingi za protini leo. Faida za unga wa protini ya kiungo kimoja katika mlo wa paleo Ikiwa unapanga kuongeza poda ya protini kwenye mlo wako wa paleo, utahitaji kuchagua chaguo rahisi na salama zaidi. Vipuli vingi vya protini leo vimeongezwa sukari au ladha ya bandia kwa kemikali ambazo hazikuwepo katika kipindi cha Paleolithic. Nyingine zina emulsifiers au thickeners aliongeza katika jaribio la kuunda smoothie zaidi palatable au baked nzuri. Baadhi ya paleo eaters inaweza ni pamoja na poda protini na viungo mbalimbali katika mlo wao kwa muda mrefu kama viungo hizo za ziada ni safi. Hata hivyo, ni bora zaidi kuchagua poda ya protini yenye kiungo kimoja bila ladha za ziada, vyakula vyenye ladha nzuri, au vihifadhi. Hii inamaanisha kwamba utapata chanzo kimoja cha protini katika kifurushi rahisi, ambacho kinaweza kuwa na msaada mkubwa kwa mtindo wa maisha wa leo wenye shughuli nyingi na wa kasi. Kwa mfano, ikiwa una mpango wa kuongeza poda ya protini kwenye chakula chako cha paleo, Zen Principle hufanya iwe rahisi kufanya hivyo kwa usalama. Kuna aina tano za protein, pamoja na: collagen peptides, gelatin ya nyama, collagen peptides ya baharini, protini ya mchele kahawia ya kikaboni na poda ya protini ya maharagwe ya kikaboni. Kwa kuzingatia kwamba nafaka na mboga hazitumiwi kwa kawaida kwenye mlo wa paleo, chaguzi bora ni collagen ya nyama ya ng'ombe, gelatin ya nyama ya ng'ombe au poda ya collagen ya baharini. Kila moja ya bidhaa hizi ni alifanya na moja, salama kiungo bila nyongeza, ikiwa ni pamoja na hakuna sweeteners au preservatives. Mazoea bora ya kula poda za protini: Kuondoa kile ulichokijifunza hapa kutakusaidia kuelewa jinsi unavyoweza kutumia poda za protini kama sehemu ya lishe yako ya paleo na kama sehemu ya maisha ya afya kwa ujumla. Ingawa vyakula safi na vyenye lishe kamili vinaweza kuwa bora, huenda visikuwa sahihi kwa mtindo wako wa maisha. Fuata vidokezo hivi ili utumie poda yako ya protini kwa njia yenye afya iwezekanavyo. - Sikuzote chagua poda ya protini yenye kiungo kimoja. Kama ilivyoelezwa hapo awali, poda ya protini ya kiungo kimoja huondoa nyongeza nyingi zilizosindika sana wakati bado inakuwezesha kupata protini nyingi unazohitaji kutoka kwa chanzo safi sana. - Usiitazame poda yako ya protini kama mbadala wa mlo. Tumia poda ya protini kama nyongeza ya chakula chako, kwa ajili ya kupona baada ya mazoezi au kama vitafunio vidogo kati ya chakula chako ikiwa unahitaji protini kidogo ya ziada. - Geuka kwa vyakula kamili mara nyingi iwezekanavyo kwa idadi kubwa ya macronutrients yako na kalori. Kwa mfano, ikiwa unafuata mlo wa paleo, ni muhimu kupata virutubisho kutoka kwa vyakula vyenye lishe. Chakula chenye protini nyingi hakitoshelezi mahitaji mengi ya kila siku ya mwili wako, lakini pia kitakuwa na vitamini na madini muhimu ambayo mwili wako unategemea kwa ukuaji, ukarabati na nishati. Ingawa ni vigumu kuainisha poda ya protini kama chaguo la chakula cha paleo, chaguo la kiungo kimoja kutoka vyanzo vya wanyama ni chaguo nzuri kwa watu wazima wenye shughuli nyingi wanaotafuta urahisi wa ziada katikati ya maisha yao ya shughuli nyingi. Kwa kuongezea, hii ni nyongeza nzuri ya lishe kwa watu wenye shughuli nyingi au kwa wale wanaotafuta kuongeza protini katika chakula chao au vitafunio.