570 Nelson Street, Pembroke
Along the Ottawa River in East End Pembroke
Phone: 613-732-3333
info@integratedhealthcentre.ca

Protein Powders Explained

Protein Powders are one of the most commercialized supplements on the market. There are thousands of brands, and it might seem impossible to really compare. There are some elements of Protein Powders that are different, and which might be important in how you make your choice.

Here are our opinions on Protein Powders:

Whey Protein Powder
Whey is the most common Protein Powder because it dissolves easily in water and is derived from milk. It is also a "complete" protein, which means that it contains the nine essential amino acids that our body cannot make on its own. There are Whey Concentrate and Whey Isolate options in Protein Powders. Whey Concentrate has a small amount of fat and carbs and has low lactose levels. Whey Isolate is virtually fat-free and is lactose free.

Soy Protein Powder
Soy Protein Powder comes from soybeans and is often used to replace animal proteins in a diet. Soy is low in fat and has zero cholesterol.

Casein Protein Powder
Casein is found in milk just like Whey, but Casein is a slow digesting protein which allows you to feel fuller for longer periods of time.

Branched Chain Amino Acids
Protein is made up of amino acids and three amino acids in particular play a large role in muscle growth and the prevention of muscle breakdown. Branched chain amino acid supplements are common among athletes as a pre-workout or can be taken during a workout. They also help in muscle recovery to avoid sore muscles the day after a workout.

Glutamine
Glutamine is another amino acid that plays a very large role in workout recovery. Anyone who suffers from gastrointestinal distress after a workout should be taking 1000mg of glutamine post workout. It can also reduce muscle soreness and improve recovery time.

Creatine
Creatine is an energy-enhancing supplement to improve performance and endurance. This supplement is nitrogen based and provides energy to all cells of the body but most importantly muscle cells.

Protein Powders are one of the most commercialized supplements on the market. There are thousands of brands, and it might seem impossible to really compare. There are some elements of Protein Powders that are different, and which might be important in how you make your choice.

Here are our opinions on Protein Powders:

Whey Protein Powder
Whey is the most common Protein Powder because it dissolves easily in water and is derived from milk. It is also a "complete" protein, which means that it contains the nine essential amino acids that our body cannot make on its own. There are Whey Concentrate and Whey Isolate options in Protein Powders. Whey Concentrate has a small amount of fat and carbs and has low lactose levels. Whey Isolate is virtually fat-free and is lactose free.

Soy Protein Powder
Soy Protein Powder comes from soybeans and is often used to replace animal proteins in a diet. Soy is low in fat and has zero cholesterol.

Casein Protein Powder
Casein is found in milk just like Whey, but Casein is a slow digesting protein which allows you to feel fuller for longer periods of time.

Branched Chain Amino Acids
Protein is made up of amino acids and three amino acids in particular play a large role in muscle growth and the prevention of muscle breakdown. Branched chain amino acid supplements are common among athletes as a pre-workout or can be taken during a workout. They also help in muscle recovery to avoid sore muscles the day after a workout.

Glutamine
Glutamine is another amino acid that plays a very large role in workout recovery. Anyone who suffers from gastrointestinal distress after a workout should be taking 1000mg of glutamine post workout. It can also reduce muscle soreness and improve recovery time.

Creatine
Creatine is an energy-enhancing supplement to improve performance and endurance. This supplement is nitrogen based and provides energy to all cells of the body but most importantly muscle cells.

Integrated Health Centre - Pembroke
Upcoming Events

Nutrition Basics Talk

Understanding Basic Nutrition for a Healthy Diet

by Taylor Warner-Decaire, Health Coach

Monday March 20, 2017

5:00pm – 5:45pm

Fee $5.00

(Fee can be credited towards a BIA if booked by March 30th)

"What is Proper Detox?" Talk

Biotransformation: 

Supporting your bodies own cleansing processes

by Taylor Warner-Decaire, Health Coach

Monday April 24, 2016

5:00 – 5:45 PM

Fee: $5.00

(Fee can be credited towards $5 off any detox product purchased by April 30th)

Have your Metagenics Supplements shipped right to your door!

By clicking this link, you can now order your supplements direct from Metagenics, with FREE shipping over $50.  Just create an account and get your Metagenics products sent right to your door!  You can set up an automatic reorder option and save 10% as welll as an amazing deal on your first purchase!  (You can also go to metagenics.com/ca and enter the Practitioner Code: IHCentre)

Integrated Fitness is Now 24 Hours!

We recognized that there was a need for thoses with shift work and other obligations which meant that working out during the normal business hours was impossible.  It took a lot of work and investment in cameras, security, new doors and software, but now, with lower membership fee options (starting at $30/month), there is real excitemnt in the air.  

IHC Fitness is staffed from 8AM - 8PM Monday to Friday and 1PM - 4PM on weekends, so if you are interested in doing a drop in or buying a membership, be sure to come during those hours.  Once you sign up, you will be given a FOB for access 24 hours a day!

If you are not sure, come buy for a tour to find out more about our great new venture at IHC!  

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