What Type Of Protein Supplement Should I Take

Workout Supplement #: Protein Powder

Which Type of PROTEIN POWDER Should I Take?

Probably one of the first workout supplements you laid eyes on.

Im pretty sure you already know the importance of eating enough protein. For good measure, though, heres a reminder: protein is an essential macronutrient that helps your body rebuild muscle and is a crucial part of daily nutrition.

Its no surprise that getting enough protein is one of the most effective tips for weight loss.

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 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 (

Should You Take A Protein Supplement

Most women, even those who are training hard, can meet all of their protein requirements for muscle recovery by including regular portions of high-quality protein in their daily meals.

A 2015 systematic review conducted by the US Army Research Institute of Environmental Medicine found that for untrained participants, taking a protein powder supplement in the initial weeks of resistance training, had no effect on muscle strength or lean muscle mass.

As training duration, frequency and volume increase, a protein supplement may promote an increase in muscle size, strength, endurance and power.

In 2020, the Harvard School of Medicine advises that protein supplements are a processed food that may contain additives, sugars, flavours and other chemicals. Further, protein supplements arent regulated in most countries, which means that the claims on the label are the manufacturers claims safety and labelling of the products isnt monitored and any claims are not generally independently verified.

A 2018 study by a non-profit group called the Clean Label Project found that protein powders can also contain other contaminants that contribute to adverse health outcomes.

According to a 2019 literature review by the Louisville School of Medicine in the US, protein supplementation should be a short-term solution to meet training demands, and should not replace long-term healthy eating habits.

Recommended Reading: Special K Protein Cereal Healthy

Not Regulated By The Fda

One of the most alarming facts about protein supplements like powders and shakes is that they arent regulated by the U.S. Food and Drug Administration . Why? Supplements are simply not regulated by the FDA, similar to pharmaceuticals. This begs the question of what, exactly, is in protein supplements, and whether or not the manufacturing process results in producing harmful contaminants.

When companies have free reign over their products like this, you dont know how a product was tested or how much testing even occurred. Since supplements arent a natural product and become the main source of your diet, the unknown risks to your health are concerning. As mentioned, researching any fitness or health product before you decide to use it is always wise. The U.S. Food and Drug Administration will post warnings on their website as they come to light.

Give Your Diet A Boost With Casein

Whey Protein Side Effects

Casein is a slow digesting protein , so this powder is frequently taken right before bed. You can take it at night when you sleep and you wont have that extremely full feeling in your stomach, says Suggs. This is also an option is youre really trying to bulk up your muscle masssince your body absorbs the protein while you slumber, youll have a jumpstart on your daily protein intake as soon as you wake up the next morning.

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What Else Can I Answer

To answer your first few questions:

What do you think about ? Im not a big supplement guy at all, so I may not have a strong opinion on your particular brand. Im gonna give a big shout out to my friend Sol Orwell over at Examine.com, who has done some of the most extensive research on supplements I have EVER seen.

What supplements do you take Steve? BCAA , Whey Protein occasionally, Butter Oil/Fermented Cod Liver Oil .

What supplements does Staci take? BCAA , Whey Protein, ZMA, and a multi-vitamin . She also takes fish oil if she doesnt eat a lot of fish that week, but tries to get as much from her diet as possible.

PHEW!

Okay so this is a monster of a post, and a lot to get through. Let me know what further questions you have on this topic. Ill do my best to chime in, understanding that I dont know your particular health situation, Im not a doctor, and Im not even wearing any pants right now.

ONE FINAL THING: Im going to guess that youre looking to take supplements because youre interested in getting bigger, stronger, and leaner. I can tell you that supplements make up less than 5% of the equation, and will only work if youre ALSO eating a great diet and training correctly.

If youve spent time in a gym and arent getting results, you might not have a plan in place that works for your body type, lifestyle, and physiology which might be why youre reading this article in the first place to get results sooner!

Now, go eat some broccoli!

-Steve

PPS:

Should You Take Protein Before Bed

The elderly, as well as people looking to build muscle, increase strength and improve exercise performance and recovery, can benefit from taking protein before bed .

In a review of studies, scientists concluded that taking protein before bed is an effective strategy to promote muscle building and help them adapt to exercise .

This is because protein consumed before bed is effectively digested and absorbed, increasing the availability of protein to muscles for recovery throughout the night.

Scientists from that study recommended consuming 40 grams of protein prior to bed to maximize muscle growth and adaptation through the night .

In another study in 16 healthy elderly men, half the participants consumed casein protein before bed, while the other half consumed a placebo. The study showed consuming casein protein before bed promoted muscle growth, even in less active elderly people .

If you want to take protein before bed, you may consider taking a form of casein protein. Casein is digested slowly, which means it can provide the body with a steady supply of protein through the night .

You can also get the benefits of casein protein from real foods instead of supplements. Dairy products like cottage cheese and Greek yogurt are high in casein.

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How To Use Protein Powder

Keep in mind that protein powder should not be used to replace healthy sources of protein in your diet because high protein foods also provide other valuable nutrients like fiber, vitamins, and minerals.

Still, supplements can be an easy and convenient way to increase your protein intake, as there are many ways to use protein powder.

The simplest is to mix it with a beverage, such as water or milk, or blend it with other ingredients, such as fruits and veggies, to create a smoothie.

Protein powder can also be mixed into simple foods such as yogurt, oatmeal, or dips.

If you feel like getting creative, experiment with using protein powder as an addition or substitution to your usual recipes. For example, you can use protein powder in soups, veggie burgers, and baked goods.

Tell Me About Other Supplements

What Type of Whey Protein Should I Take?

I love your enthusiasm. Lets jump right in. These are the supplements we get the most common questions about:

Fish Oil: One of the most studied and widely accepted supplements as beneficial, touting claims anywhere from reducing inflammation to reducing depression. However, like every other supplement out there, there are some negative claims too.

Examine feels like Fish Oil is important. I know Sol and trust his research methods. As does . Although you might hear otherwise, we dont believe that Flaxseed Oil provides all the same benefits as Fish Oil, as pointed out here.

Vitamin D: Vitamin D can be an important supplement to consider if there isnt any in your multivitamin, you dont consume dairy, and you dont get 20 minutes of direct sunlight every day. As Marks Daily Apple points out, dietary Vitamin D or Vitamin D from sunlight will produce the same results.

Although some say a Vitamin D supplement is a waste, Examine disagrees, as do we. Vitamin D, either in supplement form or from direct sunlight, can be beneficial!

Caffeine: This is often the main ingredient in weight loss supplements and performance enhancers, and for a reason it definitely speeds you up. Its been shown to increase your endurance and power output, while reducing Delayed Onset Muscle Soreness .

The verdict:If your goal is general weight loss and fitness, dont worry about a creatine supplement. It occurs naturally in your animal protein sources .

Read Also: When To Eat Protein Bars

Best Overall: Great Lakes Gelatin Collagen Hydrolysate

  • High protein amount per serving

  • Tasteless and odorless

  • Potential gelatin allergens

Great Lakes Gelatin Company uses grass-fed and pasture-raised cows from Argentina and Brazil to make their collagen powder. This product is pareve, gluten-free, non-GMO, keto-certified, Paleo-friendly, verified Glyphosate free, USP/NF Compliant, and contains no MSG.

Consumer Labs, a third-party testing company, has also given this product its stamp of approval and has verified that the bottle’s claims match the actual ingredients.

Form: Powder | Collagen Type: Type I & III | Pasture-raised bovine | Potential Allergens: Gelatin

They May Contain Added Sugar Calories Or Even Toxic Chemicals

Adding protein powder to a glass of milk or a smoothie may seem like a simple way to boost your health. After, all, protein is essential for building and maintaining muscle, bone strength, and numerous body functions. And many older adults don’t consume enough protein because of a reduced appetite.

But be careful: a scoop of chocolate or vanilla protein powder can harbor health risks. “I don’t recommend using protein powders except in a few instances, and only with supervision,” says registered dietitian Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women’s Hospital.

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Protein Supplements Powders And Shakes Are All The Rage But Are They Necessary

This story is a part of The Elemental Guide to Vitamins. Here are the vitamins and supplements that are covered: multivitamins, vitamin D, vitamin C, calcium, B vitamins, omega-3, vitamin E, fiber, protein, and probiotics.

The human diet is composed of three so-called macronutrients. These are fats, carbohydrates, and protein. Protein can come from plants or animals, and its made up of chains of amino acids, which the body uses to build, repair, and maintain muscle and tissue.

While diets heavy in unhealthy carbohydrates or fats are often implicated in the development of obesity and disease, a lot of evidence suggests eating protein comes with perks, especially for people who are trying to build muscle or lose weight. A 2008 review in the American Journal of Clinical Nutrition found that protein increases feelings of fullness more so than fat or carbs. Protein also revs up the bodys natural calorie-burning processes and helps maintain fat-free mass, which is another way of saying muscle. Theres also evidence that protein combined with weight training can help older adults avoid sarcopenia, a gradual loss of muscle that puts them at risk for falls, fractures, and debilitating weakness.

Diets heavy in protein may somewhat enhance muscle-building in the short term, but in the long term, you may be accelerating the onset of age-related diseases.

Are There Any Side Effects

Should you consume whey protein supplement when you are ...

At first glance, 400 mg of caffeine a day may seem like a number you are unlikely to hit. But even if you only have 2 cups of coffee a day, its worth pointing out that caffeine can show up in other things like energy drinks, chocolate, and protein bars.

Meaning that you could be taking in more caffeine than you intended on a daily basis. And that can increase the probability of you experiencing caffeine-related side effects, including:

  • Increased heart rate
  • Tremors
  • Stomach discomfort

Also, note that caffeine is addictive. You can experience withdrawal if you habitually consume more than 200 mg of caffeine a day. Withdrawal symptoms can last for 2 to 9 days and include headaches, anxiety, depression, and cravings.

If you ever do find yourself struggling with caffeine withdrawal symptoms, you can alleviate them by weaning off the dosage until the desired amount is reached.

On a related note, avoid taking caffeine if you have high blood pressure or a heart condition.

And more importantly, you could die from overdosing on extremely high amounts of caffeine. So please do not confuse milligrams with grams!

Regardless, its clear that caffeine when taken in appropriate dosages provides more benefits than risks.

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Most People Can Get Enough Protein From Their Diet

One egg, one half-cup of chickpeas, or a small handful of nuts all provide roughly 6 grams of protein. A piece of chicken or fish the size of a deck of cards offers about 30 grams.

For many people, it is relatively easy to reach recommended amounts through their usual diet. On average, Americans consume 65 to 90 grams of protein each day.

Research suggests older adults and exercisers looking to support muscle growth may benefit from eating one-and-a-half to two times as much protein as the RDA. As we age we lose muscle, and research shows boosting protein may help increase strength and lean body mass. But unless you have a restricted diet, such as a strict plant-based or vegan regimen, this increase is often still achievable through food.

Though pregnant women have slightly elevated protein needs, they should consult an obstetrician or dietitian if considering protein supplements, as companies sometimes add potentially unsafe ingredients like ginkgo or papain to protein powders. Also, individuals with kidney disease often benefit from consuming marginally less protein than the RDA, and should talk to a healthcare provider before supplementing with protein.

Heres How Much Protein Most People Need

If youre downing protein shakes, youre most likely doing it because you think you need more protein in your life. So lets first talk about how much protein you in fact need.

The amount of protein you should be getting each day varies based on factors like age, sex, health, and activity level, according to the U.S. National Library of Medicine. But for a baseline we can use the recommended daily allowance , which is based on the average amount of protein determined to meet the nutrient requirements of 97% to 98% of healthy individuals: 0.8 grams of protein per kilogram of body weight per day.

That means that a 150-pound person needs around 54 grams of protein per day, while a 200- pound person needs around 72 grams of protein a day. Based on those guidelines, most people already get enough protein from their diets, per the U.S. National Library of Medicine. If you have roughly zero idea how much protein you typically eat per day, here are a few examples of the amounts you can find in some common foods: a 4-ounce chicken breast has 27 grams, a cup of lentils has 17 grams, two large eggs have 12 grams, and two tablespoons of peanut butter have 7 grams.

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Do I Need Workout Supplements

Wow. That was a lot of information. But you must admit thats a very detailed answer to the popular question of What workout supplements should I take?

Hopefully, youve realized that when it comes to workout supplements that truly work , there are really only 3 that have been proven to work:

  • Caffeine
  • Creatine
  • Protein powder

They all have something unique to offer you. Your job is to figure out how you can use them in a way that best supports and complements your fitness and nutrition.

And even then, I think its useful to mention that workout supplements are never necessary. Instead, theyre more of a good-to-have.

As always, getting your basics of diet and training right should be the priority.

Just look at the name: supplement. Workout supplements are meant to supplement an effective training program and healthy diet, not replace it. Heres my personal recommendation: only opt for workout supplements once youve gotten the basics down.

If youve optimized your training and nutrition, then you can consider supplementation for that extra boost in the gym. Otherwise, save that money!

How Much Protein Powder Is Too Much

Is Whey Protein Necessary for Gaining Muscle? Should I Take Protein Supplements?

If you choose to use protein powder, 20-40 grams of protein per day from protein powder is a reasonable amount. For most people, 80 grams per day is a good upper limit of supplemental protein intake.

This isnt a hard and fast rule, just a general guideline.

The main reason: Getting more than 80 grams from protein powder is excessive for most people, as it displaces whole food sources that provide vitamins, minerals and other nutrients we need.

There are some exceptions, of course, such as for people who are struggling to gain weight.

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