By this point, most of us are aware of protein's muscle-enhancing benefits — especially regarding exercise.
The amount of protein heavily weighs on your goals, workouts and own bodyweight.
Example: in order to gain or put on muscle, one must consume 1 gram of protein per pound of bodyweight.
You don't NEED protein powders ~ BUT ~ you do NEED protein!
ARE PROTEIN SUPPLEMENTS NECESARRY FOR MUSCLE GROWTH?
Protein, Protein, Protein!
By this point, most of us are aware of protein's muscle-enhancing benefits ~ especially regarding exercise.
The amount of protein heavily weighs on your goals, workouts and individual bodyweight.
Example: in order to gain or put on muscle, one must consume 1 gram of protein per pound of bodyweight.
You don't NEED protein powders ~ BUT ~ you do NEED protein!
BREAKING DOWN THE BASICS:
Let's start with the fundamentals of muscle recovery and muscle growth. Muscles are made up of amino acids, and to build new tissues you need a combination of all the essential and non-essential amino acids. Non-essential amino acids are amino acids the body can create on its own through various metabolic processes. Essential amino acids (like BCAA's) are those that must be consumed through our diet because the body cannot synthesize them.
Skeletal muscle is also always in a dynamic state of negative and positive protein balance. When we exercise, our muscles are broken down to release amino acids and are used to regenerate new tissue, act as energy substrates, or be used in the synthesis of enzymes, immune system components, or hormones. However, to shift the body into a positive protein balance (building state), exogenous protein sources must be consumed.
That's where protein powders or protein from food comes in! All animal proteins act as complete proteins that supply the body with all the essential amino acids needed to build new tissues. Some plant sources such as soy and hemp protein can also act as complete proteins, but animal-based proteins are the highest quality.
Therefore, you don't need protein powders after exercise to help build and restore muscle tissues ~ but you DO need protein. HOWEVER .. the more muscle one carries the more protein is needed to be digested in order to maintain and add more. That's ALOT of calories to be ingested to which the answer is the convenience of throwing down a protein shake, BCAA's or a quick protein bar to help supplement the calories.
WHAT ARE PROTEIN POWDERS? REALLY?
First, let's discuss what protein powders are. Essentially, protein powders are proteins, or amino acids, in their simplest form. Therefore, they can be digested and absorbed quickly because they are already in an elemental state.
3 TYPES OF PROTEIN POWDERS:
There are 3 main types of protein powders: Whey, Casein, and Plant protein powders.
Whey is the liquid remaining after milk has been curdled and strained. It is very fast absorbing and is generally the type of protein that is recommended after exercise.
Casein protein is also a by-product of milk production and is a slower-digesting protein. This protein is generally best to consume at night or as a snack as it helps you sleep throughout the night as well.
Plant protein powders are generally a combination of protein derived from wheat, pea, hemp, or soy products. Plant proteins generally contain a combination of various protein sources to include ALL the essential amino acids needed to build new tissue.
2 PRIMARY TYPES OF PROTEIN:
There are 2 primary types of protein: concentrate and isolate.
Concentrate: A concentrate will generally contain less protein by weight and have more carbohydrates and fat.
Isolate: An isolate indicates the protein powder went through further processing to increase protein content and eliminate any carbohydrate or fat sources. Ideally, an isolate will digest and absorb faster than a concentrate, but both are equal in terms of protein quality.
WHAT ARE THE BENEFITS OF CONSUMING A PROTEIN POWDER?
So, what are the benefits of consuming a protein powder? Well as previously mentioned, to build new muscle tissue you need to consume a complete protein source. Protein powders (especially whey or casein) are complete protein sources! Furthermore, they are in an elemental form so the body will absorb and utilize those proteins quickly. This makes protein powders an excellent source of protein in the diet for fitness enthusiasts or, athletes alike.
However, other than providing convenience, protein can be consumed via food sources as well to provide the same benefit.
HIGH PROTEIN FOODS THAT CAN REPLACE YOUR PROTEIN POWDER:
A rich source of protein is between 20-40g, or the size of a deck of cards, or the palm of your hand.
IS PROTEIN POWDER GOOD FOR YOU?
Protein powders are good for you and a great way to hit protein requirements. Yet, when it comes to protein powders, it's important to be aware of additional ingredients that can be placed in them like heavy metals, artificial sweeteners, fillers, and sugar alcohols. READ YOUR LABELS.
Protein is weighed by the nitrogen content (protein contains nitrogen, fats and carbs do not). FYI: By adding amino acids you increase the nitrogen content of protein.
In order for supplement companies to afford manafacturing whey products without raising their prices to astronomical amounts, they increase nitrogen levels and place more BCAA's mixed in with the whey.
What does that mean on the "label"?
For example: adding cheap amino acids to whey protein to spike the protein/nitrogen value = adding "fillers" to increase "whey protein" serving amounts!
IE: Label may read: "each scoop contains 25 grams protein" but - because it's "spiked" with cheap amino acids in order to increase the nitrogen value (weight) so that the nitrogen content is = to 25 grams of protein ~ what you're actually getting is 12 grams of protein!
This allows companies to put in less amounts of whey to account for the greater cost of wholesale while the consumer is screwed as he ends up paying more for half the amount of whey protein!
NOTE TO CONSUMERS: If you are considering buying a whey protein product, beware of labels that offer EXTRA GLUTAMINES OR ADDED TAURINE.
for someone that does not understand nutrition will believe they are getting extra amino acids ~ "what a deal!" ~ but don't realize that by adding "extra" amino acids the companies are actually ripping you off!
WHEN SHOULD I CONSUME PROTEIN POWDER?
If you are choosing to add protein powders to your daily routine, the best time to consume protein is after exercise!
While anabolic effects of protein doses on muscle growth are dependent on the last dose of protein ~ consumption of your protein powder within 2 hours after your workout will be the most effective.
Looking for a quick snack? Protein powders are great snack substitutes if you are seeking something quick and convenient.
Lastly, studies have shown that doses of protein 40g or more right before sleep has positive effects on muscle protein balance.
So, to wrap this up ~ protein powders are a very quick and convenient way to increase your overall protein intake throughout the day.
