Summary: What Should You Do Now
Overall, our approach to choosing the best protein powder glosses over some of the less important considerations like the kind of whey youre using and the different brands and claims being made. This is totally intentional: protein powders are usually more similar than they are different, and there are so many on the market that you could search forever.
Protein powders arent magical muscle-building elixirs and some brands contain worrying chemicals that neednt be included at all. What we recommend is to find a simple, no-frills supplement company that aims to provide you with exactly the basics high-protein, low-sugar, and hopefully fortification with vitamins and minerals. If you can find a protein powder that does all of this with a decent price tag and compliance with good manufacturing practices, then youve found the best protein powder.
Question #2 How Long Should I Do Cardio
If you are exercising intensely, a 20-30 minute session can be plenty to help improve your cardio capacity and burn some extra fat, such as with an interval training workout. Depending on your schedule, I would do a minimum of 2 strength training sessions per week and based on your schedule, 1-3 cardio sessions. Its important to listen to your body, drink enough water, and rest.
Is Consuming Too Much Protein Bad
For many years it was thought that too much protein would damage your kidneys. But that was done without too much evidence proving it.
This is why I mentioned that study earlier, which showed that even higher protein intake than what was considered safe until recently is still safe.
If you want just to maintain your muscle mass and you are not doing any physical and strength work you can probably do fine with lower protein consumption of about 0.6 grams per lbs of body weight.
However, if you are after gaining muscle, you may want to up your protein intake.
But how much protein is too much protein?
I am sure you have heard about protein toxicity. But there is an important caveat here.
Protein toxicity can happen in people that are following a high protein diet. However, they need to have to suffer from insufficient kidney function. So if you have any renal disease, a high protein diet is not recommended for you.
Some studies found no adverse effects of high protein consumption in healthy adults and no protein toxicity.
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Tips For Choosing The Best Protein Powders
If youve ever seen fitness discussed in the media, theres a good chance youve been presented with a protein shake-chugging bodybuilder with too much grunting and a hardcore approach. The fact is that protein powders are a great option for many of us, providing a way to increase dietary protein intake in a convenient way, with the versatility to make any flavor you can imagine.
Protein powders are 10-a-penny on the market, and many of the choices youre presented with are either the same as any other, or total bunk. The supplement industry is full of poor-quality products that are replete in heavy metals, which means that some of these health and fitness products are going to be detrimental to your health, especially the health of the liver.
This article is going to take you through the most important principles for deciding on a protein powder that will best fit your needs. The guidelines were providing are only going to be useful if you know yourself and know your health always consult a medical professional before starting a course of supplementation and avoid protein powders if you suffer from serious kidney health problems.
Protein Shake Mistake #: It’s Not Just About The Shake
It’s easy to poke fun at Jim Bro and his cronies chugging their third protein shake of the day, but know that they’re doing it for the sake of their strength. That doesn’t mean three shakes a day will work for you you can source the same amount of protein from a protein bar. Try to stick to one shake a day and vary your protein sources, even if you’re double-dipping in whey or vegan protein. Just make sure you look at the ingredients list.
“When youre looking for protein bars its important to consider the amount of saturated fats in each bar. Bars which contain more than 5g per 100g is considered high in saturated fats, explains Jenna Hope, , MSc, BSc . Additionally, whilst these bars are a convenient source of protein, many of them are made using artificial and highly processed ingredients.”
Protein bars “should be viewed as a convenient protein source or an alternative to a chocolate bar rather than a healthy snack, explains Hope. The artificial sweeteners can also contribute to cravings for sweet foods. Where possible opt for protein bars which contain fibre and natural ingredients.”
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Does Anyone Actually Need Protein Powder
The fact that something called protein powder even exists tells you just how much people love protein. And for good reason: As a part of literally every cell in the human body, this macronutrient is integral to functions like our immune response and hormone production, according to the Food and Drug Administration as well as, most famously, building and repairing our bodys cells and tissues.
So yeah, it makes a certain amount of sense that people are forever concerned they need to get more of the stuff.
Protein also seems to be the only macro that doesnt regularly get shit on by diet trends. Our food culture in the United States seems to be fascinated with high-protein diets and products, Whitney Linsenmeyer, Ph.D., R.D., nutrition and dietetics instructor in the Doisy College of Health Sciences at Saint Louis University and spokesperson for the Academy of Nutrition and Dietetics, tells SELF.
Maybe the clearest sign of our protein devotion is the belief that to properly and fully repair our muscles and maximize the benefits of our gym time, we need to supplement our diets with concentrated proteinnot to mention the collective billions of dollars we shell out each year on protein powder.
But how well-founded is that assumption? How necessary is protein powder, actually?
Protein Powder For Weight Loss
We all know that protein is essential for building and maintaining muscle mass. But how much do you really need to consume every day, and whats the best way to get it?
Protein is one of the most important elements in any weight-loss program. Protein powder is an ideal way to boost your protein intake while cutting calories and carbohydrates, but its not exactly known for being tasty. Here are some tips on how to make protein powder taste great while still getting all the benefits of higher protein intake.
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What Is A High
To begin, lets first define what is considered a high protein intake. For the average healthy adult, the Dietary Reference Intake or RDI of protein is around 0.36 grams per pound of body weight. That is, approximately 56 grams per day for the average man and 46 grams per day for the average woman if theyre sedentary.
For active people , a high-protein diet would be increased to 0.73 to 1 gram per pound of body weight. Although this is significantly more than the RDI suggestions, research has demonstrated one can safely consume up to two grams of protein per pound of bodyweight. 3
Why Do You Need Protein
Whether in powder form or directly from your food, protein is an essential part of your daily diet. Protein can be found in every cell in your body, so it is needed to grow, repair, and create new cells. It is also essential for the growth and repair of our muscles, whether you are seeking to build them up or not. However, it is often for this reason that many people will have a protein shake after their workout. Even if you are not looking to become a bodybuilder, the more active you are the more protein you will need.
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The Muscle Full Effect
How much protein we should actually consume in one serving is a subject of debate by scientists. Most believe that around 20 to 25 grams of protein is the optimal amount for maximising muscle protein synthesis.
Anything greater than this is thought to be used for energy or excreted in our urine.
The point at which maximum muscle protein synthesis has been achieved in our muscles has been termed the “muscle full effect“. The idea is that muscle protein synthesis is only elevated for around 90-120 minutes after ingesting protein, before it returns to normal.
This is even despite amino acids continuing to be available in the blood stream, stimulating muscle protein synthesis further.
This has led some people to suggest that there is a finite amount of protein that the muscle can use in one sitting, and that we should let blood amino acid levels return to baseline levels before the next meal.
This observation came from research investigating whey protein. Whey protein is unique in that its amino acid levels appear and peak within the bloodstream rapidly and for only a short time following ingestion. Whey is considered a “fast-acting” protein.
But research has also shown that milk protein causes a sustained muscle protein synthesis due to a slower release of amino acids. This throws the short-term muscle full hypothesis into question.
Do You Need A Protein Powder
If youre getting the baseline amount from your diet, you may want to add more. I recommend that my clients get one gram of protein per kilogram of their body weight. You can calculate your weight in kilograms by taking your weight in pounds and dividing by 2.2 and then multiplying that by 1. For example, a person who weighs 150 pounds should get approximately 68 to 70g of protein per day.
Older adults individuals over 65 also need to put a specific emphasis on protein intake. Research shows that older people require a higher protein intake in order to maintain muscle mass as they age. Keeping our muscles means were keeping our strength and ability to do daily tasks as we age.
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How Much Protein Do You Really Need Per Day
Protein is the building block for muscles and organs its part of what makes up your hair, skin, nails, and basically every organ in your body. Most notably, protein plays a role in muscle building and repair, which is why many people load up on protein after a tough workout. And studies tell us that protein plays a role in strengthening our immune systems.
The standard recommendation for protein consumption is 0.8 grams per kilogram of body weight or 0.36 grams per pound of body weight. For a 150-pound person, thats about 54 grams of protein per day . People who engage in moderate to intense physical activity need about 0.5 to 1.0 grams of protein per pound of bodyweight. For a 150-pound athlete, thats anywhere from 75 to 150 grams of protein per day.
For the right amount of protein for your size, activity level, age, and gender, check out this handy calculator.
Im a food first type of Dietitian, so I always recommend that my clients turn to foods before supplements for their daily nutrients. Meeting protein requirements is absolutely doable on a plant-based diet, even without a protein powder. Eating a well-balanced diet with soy, legumes, beans, nuts, and veggies will help you meet your protein needs. .
Biotrust Low Carb Lite
BioTRUSTs Low Carb Lite provides 20 grams of premium quality whey protein isolate with only 100 calories and 2 grams of carbs per serving. Additionally, BioTRUST Low Carb Lite provides 4.7 grams of branched-chain amino acids , including 2.2 grams of leucine, as well as immunoglobulins and lactoferrin, which provide nutritional support for healthy immune system function. BioTRUST Low Carb Lite is cold-processed using acid-free, membrane technology to create a highly pure, undenatured whey protein isolate.
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Why We Drink A Shake Containing Protein
We dont drink a protein shake. Instead, we drink a nutrition shake that contains protein. It includes a mix of plant-based proteins to cover all nine essential amino acids , as well as other superfoods to cover our adaptogens, prebiotics, probiotics, and antioxidants.
We view it as our shake that lets us cover our bases with our nutrition. It has excellent nutrient value, tastes like dessert, removes meal decision fatigue, and saves us from eating unhealthy food when were on the go.
However, when we are following a weight lifting program, we add in a post-workout recovery protein shake. If your goal while lifting weights is to recover quickly to build mass, this is a case when you need protein powder.
Protein is an excellent tool while building muscle, as long as it is paired with the correct training schedule. Adding in protein needlessly not only wastes money, but can cause you to gain weight, become constipated, and increase the risk of cancer.
Make sure you focus on quality because many protein powders are suspected of containing toxins.
Now that youve determined that youre consuming protein powder for the right reason lets dive into the types of protein powders.
Protein Shake Mistake #: Your Timing Is All Wrong
Before? During? A lot of men are wrongly led to believe by the Bro Science community that, as long as the protein is in your system, then you’re sorted. However, when it comes to supps working out when to take them can be just as important as what you’re taking.
When is the best time for a shake? Within an hour after your workout, says Parasiliti. Because theyre more receptive, this is the time to feed your muscles the fuel they need to repair and recover, leading to faster growth. If youre looking to prime yourself before a workout then dont rely on powder, according to Baptie. This rustic spinach and pepper omelette, for instance, will give you the fuel for a full muscle-building session.
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So Do You Need Protein Powder After A Workout
While the more you train, the more protein you are likely to need, it does not mean you need to get that protein from powders. Protein can be found naturally in our food, and more often than not, eating a varied, nutritious diet will contain ample amounts of protein to refuel and repair those tired muscles. For example, the average sedentary female needs 45 grams of protein daily, and a chicken breast contains 38g, 30g of cheese equates to 9g, and 200ml of skimmed milk contains 7grams. It is easy to see how a moderately active person could eat sufficient protein to allow the muscles to grow and repair sufficiently to support your workout and active lifestyle.
However, that is not to say that protein powder doesnt have its place. Theoretically, you might be able to obtain sufficient amounts of protein from a varied diet but that doesnt mean you have the time or the inclination. Furthermore, if you are working out daily or undertaking strenuous exercise, your body will need even more protein to keep it performing at the level you need it to. If you seek to build muscle mass and increase strength, you will also require more protein to enable your body to do so, which is where the shakes come in.
Is Protein Powder Healthy Here’s What A Dietitian Says
Protein powders are popular, but are they healthy? We look into the pros and cons, as well as the science.
Protein is a mighty macronutrient famous for its help in muscle building. Amino acids are small parts that make up protein. Protein is essential and has special functions all over the body, including fluid balance, hormone regulation, and sustaining good health.
The hair on your head, the skin that covers you, and the muscles you move each day are just a few parts of you supported by protein.
Many health-conscious people have concerns about getting enough protein. The most popular way to stay on top of getting enough protein is by taking protein supplements. In 2018, there were $4.14 billion in sales of protein powders.
Is protein powder healthy? Keep reading to find out.
How Long Does Protein Powder Last Protein Powder Shelf Life
As mentioned above, research shows most protein powders have a shelf life of roughly 1.5 years when stored under normal conditions . If a protein contains additives, that can then extend the shelf life for up to two years.
Plant proteins generally keep better than milk protein like whey protein or casein protein because the exclusion of milk ingredients immediately eliminates significant bacterial concerns. That said, nearly all protein powders from whey protein to pea protein are low-moisture foods so theyre less prone to bacterial growth . As long as you consume your protein powder within a few years of purchasing and store it in ideal conditions, you shouldnt have too much concern about dry food, like protein powder, going bad.
The Recommended Amounts Of Protein You Need To Take
If you do a quick search, you will find that the DRI for the average person, who is having a rather sedentary lifestyle is 0.36 grams per lbs or 0.8 grams per kilogram of body weight.
For athletes, the DRIs can fluctuate between 1.2 to 2.2 grams per kilogram or 0.54 to 1 per lbs of body weight.
Now that sounds much better, and in fact, the 2.0 grams per kilogram have been considered the golden mean for a long time.
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