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Livescience_2013 06055.txt

#Should You Eat High-Protein Products? Although popular high-protein bars shakes and other products aren't the best way to get your protein experts say. In 2012 19 percent of new food and beverage products launched in the United states were labeled as being high-protein according to Mintel a market research company. That's higher than anywhere else in the world including India (9 percent) and the United kingdom (7 percent) Mintel said. Proteins are essential nutrients found inside every cell in the body. They are used for growth and maintenance including tissue and muscle repair (musclebuilding) and play a smaller role as an energy source. In general about 10 to 35 percent of your daily calories should come from protein according to the Centers for Disease Control and Prevention (CDC. Adult women should eat about 46 grams of protein a day and adult men should eat about 56 grams a day. Most people in the United states actually get more than enough protein. A 2009 to 2010 U s. food survey found that on average women eat about 70 grams of protein per day and men eat about 100 grams. See 3 Things You Need to Know about Eating Protein. A bar or shake might seem like an easy way to get the recommended amount of protein but you're better off getting the nutrient from real food some experts say I never recommend protein supplements said Katherine Tallmadge the author of Diet Simple (Lifeline Press 2011). People need to be eating real food. High-protein bars and shakes are often high in calories (and sugar) too and don't leave people feeling full in the same way that a well-rounded meal with a variety of flavors and nutrients does said Tallmadge. You can feel full or more satisfied with fewer calories when you eat real food she added. Good sources of protein include meat poultry fish legumes (such as dry beans and peas) eggs milk and tofu according to the CDC. To fuel exercise and build muscle Tallmadge recommendsyogurt which she herself eats before and after a workout. Yogurt is a major protein source Tallmadge said. For people who want a nonperishable food to take on hikes or outings Tallmadge recommends nuts and dried fruit. Heather Mangieri a nutrition consultant and spokeswoman for the Academy of Nutrition and Dietetics agreed that ideally people should get protein from food. But some people who have high caloric needs such as athletes may find it more convenient to get their protein along with necessary extra calories from a high-protein product Mangieri said. Mangieri notes that our bodies typically use a maximum of 20 to 30 grams of protein from a single meal. Â Beyond that any additionalâ protein in a meal or bar won't confer an extra tissue-repair or musclebuilding benefit Mangieri said. So it is important to space out protein consumption throughout the day consuming about equal portions at each meal. For instance if you eat three meals a day you could consume about a third of your protein at breakfast a third at lunch and a third at dinner. Pass it on: It's best to get protein from real food rather than from bars shakes or other supplements. Follow Rachael Rettner on Twitter@Rachaelrettner or Myhealthnewsdaily@Myhealth mhnd. We're also on Facebook & Google+o

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