If You Are Someone Who Leads An Active Lifestyle You Should Consume Protein Within 60 Minutes Of A Workout Session
If you are someone who loves hitting the gym, you would know that people are crazy about protein powders and rightly so.
They are a quick way to ensure your body is nourished and satisfied. Dolly Kumar, Founder of Gaia says that people use them for a variety of reasons such as to induce weight loss, improve sports performance, build muscle mass, and for general wellness.
While there are numerous brands and variations for protein powders in the market, how do you buy the right one for yourself which fits all your requirements and meets your personal health goals?
Its important to know the difference between available protein powders as well as how they stack up against whole food protein sources, says Kumar, adding that one needs to remember that bodys daily protein requirements cannot be met by drinking protein-rich shakes or eating whole foods, as they dont offer as much nutrition as protein powders do.
She lists out two kinds of protein that will come to your rescue.
Whey is one of the most commonly-used proteins and is best for daily consumption since it contains the required amounts of essential amino acids which are digestible and absorbable, Kumar explains.
How to get the right protein powder as per your needs?
How to get the most out of your protein powder
When Is The Best Time To Take Protein
The best time to take protein powder depends on your health goals. You may want to have one large portion or several small portions of protein per day.
If you want to lose weight, you can also try incorporating more high protein foods throughout the day, as studies show that increasing your intake of protein could help reduce appetite and cravings .
If youre using protein powder to improve your athletic performance or endurance, when to consume protein powder largely depends on your overall fitness goals .
For example, for muscle building, its recommended to consume protein powder within 2 hours after your weightlifting session .
Eating moderate amounts of protein throughout the day may also help prevent muscle loss in older adults .
Finally, some research suggests that taking protein powder before you go to sleep may help your muscles recover overnight (
Why Use A Protein Powder
First things first: many people use protein powders for different reasons, but at the end of the day, theyre a great way to ensure that your body gets nourished and satisfied quickly, no matter who you are. Whether youre trying to lose weight, gain weight, improve athletic performance, build muscle mass, or just seeking overall wellness, the right protein powder just may do the trick.
And if you think that protein powder is best left to muscly gym-going dudes, think again women may actually benefit from protein powder even more than men do, as many women fall short with daily protein intake in their diets.
The average woman needs around 50 grams of protein each day, with that amount increasing to upwards of75 grams per day for those in athletic training , to prevent muscle loss while trying to lose weight , in older age , or during pregnancy .
To give you an idea of whether youre meeting that, heres the protein content of some food-based sources:
3 ounces of chicken: 28 grams
3 ounces of steak: 26 grams
1 egg: 6 grams
3 ounces of salmon or tuna: 22 grams
1/2 cup of beans: 7 to 11 grams
1/2 cup of quinoa: 4 grams
1/2 cup of peas: 4 grams
1/2 cup of spinach: 3 grams
1 ounce of nuts or seeds: 4 to 9 grams
6 ounces of Greek yogurt: 18 grams
1 ounce of part-skim cheese: 7 ounces
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The Nerd Fitness Protein Calculator
On the Metric System? .
Lets explain some of this a little.
As Examine.com points out in their heavily researched summary on protein:
- If youre overweight or obese, aim for 1.21.5 g/kg . You do not need to try to figure out your ideal body weight or your lean mass . Most studies on people with obesity report their findings based on total body weight.
- If youre of healthy weight, active, and wish to lose fat, aim for 1.82.7 g/kg , skewing toward the higher end of this range as you become leaner or if you increase your caloric deficit .
- If youre of healthy weight, active, and wish to build muscle, aim for 1.42.4 g/kg .
- If youre an experienced lifter on a bulk, intakes up to 3.3 g/kg may help you minimize fat gain.
These are starter numbers that you can start to experiment around as you see your body transforms.
As Examine points out in its research on protein:
Higher protein intakes seem to have no negative effects in healthy people.
So feel free to aim for the higher end of the spectrum, depending on your goals, and adjust from there.
Long story short: Consuming protein is an important part of life for everybody, both the sedentary and the athlete:
- By consuming enough protein while bulking up, you can ensure muscle growth during a bulk with minimal fat gain.
- By consuming enough protein while eating a caloric deficit and strength training, you can maintain the muscle mass you have while losing body fat .
However, you still need to have:
Protein : Are Protein Shakes Good For You
Protein is an essential macronutrient that helps our body rebuild muscle and is an important part of daily nutrition .
You can get protein from any number of real food sources, and you should prioritize real food in your diet .
Here are some examples of protein-rich food:
- Chicken, duck, other poultry
However, there are PLENTY of instances where you might want to also supplement your food with a protein shake or protein powder :
- You struggle to consume the recommended amount of protein every day .
- You are a skinny person that needs to bulk up and need more calories in your daily intake!
- You are trying to lose weight and want to replace one unhealthy meal with a meal-replacement protein shake.
- You crave the convenience of a protein shake in place of preparing yet another meal.
In these instances, protein supplements or protein shakes can be awesome!
But dont just take my word for it. A systematic review of studies revealed:
Protein supplementation may enhance muscle mass and performance when the training stimulus is adequate.
Another study showed that among endurance athletes:
The addition of protein may help to offset muscle damage and promote recovery.
What this means in regular people terms: If you are strength training correctly and eating the right way, consuming enough protein will help you build muscle and perform better!
Enough protein in this context can include protein supplements and protein powders.
You still need to:
Read Also: G Plan Fat Protein Efficient Diet
Gold Standard Whey Protein
Reasons to avoid
Many protein powders come complete with a range of flavors some more palatable than others.
The main objection to this product among reviewers relates to price, and especially to recent price rises in the product. “I think its a quality product overpriced”, says one. Unless you have a great recycling service, you may find that you cant recycle the black tub, either.
However, if you want the flexibility to add your own flavors, or you dislike the sweeteners found in flavored whey products, this is a great choice. Its not entirely flavor-free, but the taste is neutral enough that it wont come strongly through your own flavors.
In common with most protein powders, it has added soy lecithin as an emulsifier, which is the only added ingredient beyond the whey products . It mixes well, without too many lumps.
Ladder Whey Protein Powder
Its formulated with several strains of probiotics, which are a form of beneficial bacteria that have been shown to support immunity and digestive health .
Its also NSF Certified for Sport, meaning that each batch has been tested for banned substances to ensure safety.
According to reviewers, it mixes very easily and doesnt have a chalky aftertaste like many other protein powders on the market, so it can be a great addition to your post-workout protein shake.
However, its a bit pricier than other supplements and contains a small amount of cane sugar, which may not be ideal for those who prefer to avoid products with added sugar.
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Making A Delicious Protein Powder Shake
If youve never made a protein shake before, we recommend following this recipe. We used Vanilla Milkshake Huge Whey Protein, but you can use any brand of your choice:
This recipe adds a little more flair to an otherwise standard protein shake. Mix things up by adding frozen fruits of your choice or other all-natural ingredients.
Protein: The King Of Performance Nutrients
Protein makes up roughly 80 percent of muscle mass , and is responsible for muscles’ structure and action. In addition to high-protein foods, many athletes rely on protein supplements to help optimize muscle size, strength, and performance. But when it comes to protein supplements, the bottom line is that not all proteins are created equal. Before we get into the different types of protein, let’s quickly go over how proteins are classified:
- Concentrates: The concentration and processing of protein in powder form can yield different compositions, based on the degree of removal of “non-protein” parts. For example, protein concentrates contain about 70-80 percent protein, with the remaining percent from carbohydrates, minerals, moisture and fats.
- Isolates: Protein isolates, on the other hand, have had more of the non-protein parts removed and contain up to 90 percent protein with a lesser degree of the non-protein nutrients. For instance whey protein isolate is about 86 percent protein .
- Hydrolysates: The term hydrolyzed protein, or hydrolysates, refers to the presence of partially digested proteins including polypeptides and peptides. “Partially digested” may sound undesirable, but it may actually be beneficial! In addition to providing amino acid building blocks, peptides might have additional actions in the body.
What Is Protein Powder
Protein powder is a condensed and powdered form of protein, made from either animal or plan sources. It can be created from eggs or milk. Or, if vegan, you can find protein powder made from peas, rice, soybeans, potatoes, and hemp.
Ever hear the term whey or casein protein? Both of these are protein powders made from milk.
Protein powder is commonly included in shakes and smoothies and enjoyed by people who are either trying to build muscle, lose weight, and/ or get more protein if theyre too busy to cook 3 balanced meals each day
How Much Protein Do I Need
Before you can find the protein powder thats right for you , it helps to understand exactly why protein matters so much in the first place.
The main reason to use protein powder is to help you hit your protein goals.
Not getting enough protein can cause you to:
- lose muscle mass
- have skin, hair, and nail problems
- heal more slowly if you get cuts or bruises
- experience mood swings
- be more likely to break bones
To be clear, though, this isnt a concern for the majority of folks.
Most people eating the average Western diet arent protein deficient.
The bare minimum protein requirement is estimated to be 0.8 grams per kilogram of body weight, or 0.36 grams per pound. So at the absolute minimum, a 160-pound person needs about 58 grams of protein to prevent protein deficiency.
For reference, a palm of protein has about 20 to 30 grams of protein. So with 2 to 3 palms of proteinlike chicken breast, tofu, Greek yogurt, or legumesper day, youd be set.
But eating the bare minimum of protein is different from eating an optimal amount of protein.
Generally, most active people can meet their optimal protein intake by eating 1 to 2 palms of protein at each meal.
Unless you have a specific medical reason to keep your protein intake low, most people will benefit from eating more protein.
Why? There are plenty of reasons, including:
Also Check: Can I Lose Weight Drinking Protein Shakes Only
How Much Protein Do You Really Need
According to the Recommended Dietary Allowance , the suggested amount of protein for a healthy adult is approximately .8 g to 1.8 grams per kilogram of body weight.
To calculate your protein intake :1. Divide your weight in pounds by 2.2 to find out your weight in kg .
2. Then multiply that number by .8 or 1.8 to find out how many grams of protein you need daily.
If youre a sedentary individual simply looking to fill in the gaps of your nutrition, then youll want to stick to the lower end of the scale. If, on the other hand, youre an athlete or bodybuilder who trains for extended periods of time, youll experience greater benefits if you increase your protein intake.
For example, if youre a 154 lb. male who lifts weights and exercises regularly, then your protein equation will look something like this:154 lbs/ 2.2 = 70 kg70 kg x 1.5 = 105 grams of protein per day.
Now 105 grams may seem like a lot of protein consume throughout the day, so it might be easy to assume that you need a protein shake just to keep up with it all, but you might be surprised at how quickly that adds up.
Cari Nierenburg, expert at WebMD explains, Most Americans get more than enough protein each day, and may be getting too much of this nutrient from animal sources, like meat, poultry, and eggs.
A single egg can offer as much as 6 grams of protein, and a cup of milk or a serving of yogurt can have 8 grams .
The Big Three Protein Powders
Whey is a liquid left over from milk once it has been curdled and strained and is a by-product of the cheese-making process. Whey protein powder is one of the most popular sports nutrition products in the world because of its availability, cost and effectiveness. Once consumed whey is rapidly digested, then absorbed by your digestive system so it gets into your bloodstream and your muscles very quickly, initiating the recovery and rebuilding process.
Whey protein powder comes in one of four forms: concentrate, isolate, hydrolysate and native. All four types are abundant in BCAAs, the amino acids that are essential for rebuilding and repairing the muscular damage caused by working out. Some whey products use one type of protein exclusively, typically a higher-quality protein source for a premium product, or an inferior type to keep the cost down. Other products contain different combinations of whey, as well as other sources of protein, such as casein or soy, again depending on the products recommended use or to reduce manufacturing costs.
Casein is the main type of protein found in dairy, making up around 80% of the protein content of cows milk. Whereas whey protein is rapidly absorbed by your body, making it the perfect post-workout protein source, you break down and digest casein much more slowly, over many hours, to give a slow and sustained release of amino acids into your bloodstream and then to your muscles.
Related: How To Load Up On Protein To Lose Weight
Meanwhile, if your smoothie is a stand-in for a full-fledged meal, she advises shooting for getting between 25 to 30 grams of protein in your glass. Most brands of whey protein, the most popular kind out there, come with a scoop that typically measures out an ounce of powder and provides 20 to 25 grams of protein. If you mix it with milk, kefir, or yogurt, youll get some additional protein there. She notes that adding in some nuts, nut betters, flax, hemp, or chia seeds can add healthy fats to your meal to help keep you full for a full four to six hours, while mixing in some veggies and fruits , will help you hit your carbohydrate, vitamin, and mineral needs.
WHAT KIND OF PROTEIN DO YOU NEED?
Before you get sucked into the whole whey/casein/soy/pea/rice/hemp debate, dont. Whey, which comes from cows milk, has been shown to be more effective in stimulating muscle protein synthesis, its affordable, and in my opinion tastes the best,” says Fear. “So I recommend whey protein unless a client has a reason not to use it.”
Protein Types And Uses
Whey protein isone of the most commonly used proteins and is best for day-to-day use. Itcontains all of the essential amino acids and is easily digested. It helpsboost energy and can reduce stress levels.
Whey isolates and concentrates are best to use after aworkout.
Soy protein isanother common choice. It helps reduce high cholesterol and can ease symptomsof menopause for some women. It can also help with osteoporosis by helpingbuild bone mass.
Other types of protein include:
- Eggprotein, released more slowly than whey, can be taken throughout the day.
- Milkproteins help support immune function and enhance muscle growth.
- Brown Riceprotein, which is 100% plant-based, is a good choice for vegetarians or forpeople who dont consume dairy products. Its also gluten-free.
- Peaprotein is highly digestible, hypo-allergenic and economical.
- Hempprotein is also 100% plant-based. Its a good source of omega-3 fattyacids.