If you’ve ever gone to any gym, you’ve observed the athletes at the weight machines discussing the shakes of protein they drink following workouts and the kind of shake they prefer. Protein powders -whether mixed into shakes or consumed however you like become more and more popular as a nutrition supplement.
You can buy protein powders at every store selling nutrition and all over the Internet. You can even find ready-to-drink protein shakes at a wide range of shops. But are they just for bodybuilders could everyone else benefit from them too?
What Are Protein Powders?
Protein powders are available in a variety of types. The three most common types are soy, whey and protein from casein. “Whey is the most commonly used, because it’s a water-soluble milk protein,” says Peter Horvath, PhD, associate professor in the department of exercise and nutritional research at the State University of New York at Buffalo. “It’s also a complete protein, so it’s got all those advantages.” (Complete proteins have all nine of amino acids required for humans’ dietary requirements.) People who are vegan may like soy protein, however Horvath notes that its taste can be viewed as more unpleasant. It also isn’t as easy to dissolve in water.
Protein powders can also be purchased with the possibility of having a variety of prices. “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 when you decide to utilize these proteins, you’ll get similar benefits by using the less expensive protein sources that are more widely available.
- Under certain conditions the use of protein powders is beneficial. “They’re an easy and convenient source of complete, high-quality protein,” claims Carole Conn, Ph.D., associate professor of nutrition at the University of New Mexico. However, most people, even athletes, can get all the benefits they offer by eating sources of protein lean like fish, meat chicken, and dairy products.
Then when would you need to incorporate these? There are a few possibilities why an ordinary athlete might require more protein in or her diet, according to Barbara Lewin, a dietitian and sports nutritionist who has worked with NFL, NBA, and NHL athletes and also trained Ironman athletes:
- When you’re growing. A teenager needs more protein to fuel their workouts due to the fact that their body is growing and uses much more protein.
- If you’re beginning a new program. If fitness is new to you , and you’re trying to build muscle, you’ll need extra protein in comparison to what you typically would.
- If you’re trying to increase the intensity of your exercise routine. If you’re used to working out for half an hour a every week, but now you’ve decided you want to prepare for a half marathon then your body will require more protein.
- After recovering of an injury. Sport injuries can be a problem for athletes. require more protein to help their healing.
- If you’re going vegan. The people who live a vegan or vegetarian lifestyle are able to eliminate many of the most common protein sources from their diets, such as chicken, meat, fish, and sometimes eggs and dairy as well.
“All of those are valid reasons for trying to get more protein into your diet, and protein powder is probably a way to go,” says Lewin.
But there’s an important warning, Lewin adds: it doesn’t take that much protein to achieve those goals. Most Americans already consume around 15 percent of their calories in protein. To gain a pound in muscle Lewin explains, the body needs around 10-14 additional grams of protein daily.
“That’s really not that much. Certain powders contain more than 80 grams of protein per serving. This isn’t necessary. The only thing your body will have perform is to break down it to get energy. Also, too much protein could affect your kidneys and your liver.”
Protein Math
So how can you tell if you’re already getting enough protein? Do the math.
The following daily advice comes out of American College of Sports Medicine and the Academy of Nutrition and Dietetics:
- The average adult needs 0.8 grams of protein per kilogram of body weight every day.
- Those taking part in competitive sports require 1.1 up to 1.4 grams of protein per kilogram bodyweight.
- Competitive athletes require 1.2 to 1.4 grams, and those involved in ultra-endurance activities may require as much as 2.0 g for every kilogram of weight.
- The athletes who build muscle mass need 1.5 or 2.0 grams per kilogram per day.
Let’s say you’re an adult sportsperson who would like to build muscle mass. You weigh in the range of 75 kg (165 pounds). The amount of protein you’d need per day can be as high as 150 grams. This sounds like an awful lot. A 4-ounce hamburger is actually 30 grams protein, six ounces of tuna have 40 grams, while an ounce of cheddar cheese contains 7 grams.