If you go to an exercise facility, you’ve likely heard the guys by the weight machines discussing the shakes of protein they drink after a workout and what kind of shake they prefer. These new types of protein powder whether mixed into a shake or consumed however you like become more and more popular as a nutritional supplement.
Protein powders can be purchased in any store that sells protein bars and across the Internet. You can also find ready-to-drink protein shakes in many stores. But are they just for bodybuilders could the average everyday athlete benefit from them?
What Are Protein Powders?
Protein powders are available in a variety of types. Three of the most commonly used are soy, whey, and the casein protein. “Whey is the most commonly used because it’s a water-soluble milk protein,” says Peter Horvath, Ph.D., associate professor in the department of exercise and nutritional sciences of the State University of New York at Buffalo. “It’s also a complete protein, so it’s got all those advantages.” (Complete protein sources contain all nine amino acids necessary for humans’ nutritional needs.) Vegans might prefer soy protein. Horvath notes that its taste is sometimes deemed to be more unpleasant. Also, it doesn’t dissolve as well in water.
Protein powders
are also available with widely varying price tags. “For the casual athlete who doesn’t have a specific need at a certain time of their training, the cost is not that important,” says Horvath. “So should you choose to use them, you’ll get pretty much the same benefit by using the less expensive protein sources that are more widely available.
In certain circumstances, there are circumstances where protein powders could be beneficial. “They’re an easy and convenient source of complete, high-quality protein,” states Carole Conn, Ph.D., Associate Professor of Nutrition at the University of New Mexico. However, the vast majority of people, even athletes can get all the benefits they need from eating sources of lean protein like fish, meat, or chicken as well as dairy products.
And when do you have to use these? There are many reasons that an average athlete could require more protein in diet, according to Barbara Lewin, a dietitian and sports nutritionist who has worked with NFL, NBA, and NHL athletes as well as trained Ironman athletes:
- If you’re growing. Teenagers require more protein to fuel their workouts due to the fact that their body is growing and uses more protein .
- When you’re starting a new exercise program. If exercising is new to you , and you’re attempting to build muscle, you’ll require higher amounts of protein than typically would.
- When you’re increasing the intensity of your training. If you normally work out for an hour couple of times per week, but now you’ve decided that you’d like to do a half-marathon and your body is going to require more protein.
- When you’re recovering from an injury. Athletic athletes who have injuries often require more protein to help them heal.
- If you’re going vegan. People who follow a vegan or vegetarian lifestyle eliminate many of the most common sources of protein in their diet, including chicken, meat, and fish. Sometimes they also avoid dairy and eggs as well.
“All of those are valid reasons for trying to get more protein into your diet, and protein powders are one way to do that,” says Lewin.
But there’s a major caveat, Lewin adds: it isn’t that hard to achieve those objectives. The majority of Americans have around 15 percent of their daily calories from protein. To gain a pound in muscle Lewin explains, the body needs Between 10 and 14 grams of protein each day.
“That’s not that much. Some of these powders provide the equivalent of 80 grams of protein in each serving. It’s not necessary. All your body needs to go about is breaking down the protein into energy. A lot of protein can cause problems for your liver and kidneys.”
Protein Math
How do you know whether you’re taking enough protein? Take a look at the math.
The following daily recommendations come straight from American College of Sports Medicine and the Academy of Nutrition and Dietetics:
- The average adult needs 0.8 grams of protein per kilogram body weight per day.
- Participants in athletics for recreation require 1.1 or 1.4 grams of protein per Kilogram of their body weight.
- Competitive athletes need 1.2 or 1.4 grams. Those involved in ultra-endurance sports may require as much as 2.0 grams per kilogram of body weight.
- Athletes who are building muscle mass require 1.5 or 2.0 grams per kilogram per day.
If you’re an athlete of the adult age group who would like to build muscle mass, and you weigh about 75 kilograms (165 pounds). The amount of protein you’d require per day is 150 grams. This is much. However, a 4-ounce hamburger has 30g of protein, 6 ounces of tuna has 40 grams and the single ounce of cheddar cheese has 7 grams.