第197页 | The Big Book of Endurance Training and Racing | 阅读 ‧ 电子书库

Protein Powders

Soy, milk, whey, egg, and other foods are commonly sold to supplement the diet. These have value when used cautiously. Certainly avoid any of these powders if you’re intolerant to those foods. In addition, avoid all powders that have been isolated, caseinated, or hydrolyzed. These products are touted as being highest in protein—which is true, but at the expense of being highly processed and containing MSG. Those marked “concentrated” are the least processed of the powders and are an acceptable part of a healthy diet. Egg-white powder is the least processed of all the powders. This and whey concentrate are the best and healthiest of all these products. (If you use egg-white powder in a blender, you must include a small amount of fat otherwise it will create a large volume of foam—great for meringue but not for smoothies and other recipes.)

All in all, protein foods are a key part of an athlete’s diet. When choosing protein sources, look for real food, including fresh whole eggs, whole pieces of meat and fish, and raw-milk cheese as tolerated. Avoid the processed protein products—cold cuts, frozen foods, processed cheese, and so on. If you need to increase protein intake with a food supplement, use egg-white powder or whey concentrate. These foods also contain a variety of important vitamins, minerals, and phytonutrients.