Why is protein powder a helpful supplement?
Protein is an essential element in the body that all humans need. Their main roles consist of supporting muscle repair, muscle growth, and immune function. Protein can also act as enzymes and hormones to carry out the body’s necessary functions and further provide additional health and energy to the body whenever it is needed. For these reasons, many people, including those who weight train, will add protein powder to their meals to promote all of these benefits. A 2018 article published by the British Journal of Sports Medicine showed that data from 49 studies had correlating evidence that dietary protein supplementation has a significant impact on muscle mass and strength for individuals, especially involved in resistance training. Protein powder is a supplement many athletes take to enhance their recovery and lifting in the gym, but it isn’t only meant for weightlifters.
As common and effective as it is for athletes and resistance trainers to take protein powder and other supplements to fuel their activity, many people take protein powder throughout their day to ensure they are supporting their body enough to maintain the energy required to make it through long days that lack access to nutrients. The truth is that a variety of foods provide essential protein, such as meats, dairy products, and legumes. But getting enough protein from these foods can sometimes be difficult. Especially when time is a valuable asset in one’s life, and they don’t have the time to go out, buy the food, come home, and then prep meals throughout the week. This is where protein powder comes into play. In this article, you will better understand the role of protein and its importance, how much you should consume in a given day, different protein powders and their nutritional value, and how to choose the right product to see optimal results.
Understanding the Role of Protein
Proteins are the most vital macromolecules in the human body that promote strengthening the immune system, delivering and storing nutrients, aiding muscle growth and maintenance, building the body’s structure, and performing numerous other bodily functions. They are also essential due to their roles in the function and regulation of cells, tissues, and organs in the human body. Many people might not be aware that protein can act as a great energy source, even though they aren’t the primary source. When sources of carbs and fats are not adequately available in the body, proteins will act as a backup and break down into amino acids for desired energy. However, muscle protein breakdown should not be sought after as it leads to muscle loss.
Proteins are made up of long chains of amino acids, and there are a total of 20 of them. Out of these 20, there are 9 that are considered essential amino acids to us. These 9 amino acids are referred to as “essential” or “complete” when consumed together for a reason, as they play the vital roles mentioned above. Animal-based proteins have all complete proteins, including meat, eggs, fish, and dairy products. Proteins derived from plants contain essential proteins but often times remain an incomplete source. However, just because it isn’t animal-based doesn’t hinder it from being a complete source. Products that align with vegetarian and vegan diets, including quinoa, tofu, chia seeds, and soybeans, offer complete sources of essential proteins.
Protein translating to the gym
When engaging in weight training or any other physical activity, microscopic tears in the muscle fibers occur as a result. Afterward, the body triggers a process called muscle protein synthesis (MPS) that achieves the repair of muscles using the protein supplemented to the body. This is the same process that allows you to build muscle over time after spending many hours in the gym and becoming stronger than before. The paramount factor of MPS working successfully is to have enough protein given to the body. Other relying factors include ingesting enough carbohydrates and fats, and participation in resistance training.
What is the recommended level of protein?
So, it is understood how important protein is to aid in muscle protein synthesis and full muscle repair, but one of the most common questions is how much exactly do you need to maintain a positive net protein balance? Well, that all depends on your physical activity during the day and if your goal is to increase muscle or to merely promote energy and overall health. An adequate but modest amount of protein for the average person is about 0.8 grams per kilogram of the person’s weight. To calculate the amount of protein you should consume daily at a minimum, divide your weight (in lbs.) by 2.2 and then multiply that number by 0.8 to find the desired grams of daily protein intake.
Now, if you are someone who finds themselves participating in weight training, fitness training, running, cycling, swimming, or any other physical activity, your required protein intake to build muscle is automatically going to be at an increased level. Just like getting to a distant destination during your road trip, you are going to need more fuel to get there. According to multiple medically reviewed sources, a person who has the goal of adding muscle mass while engaging in physical activity needs to aim at a range of 1.2 – 2 grams of protein per kilogram of bodyweight (3). This means that someone weighing 180 lbs. should consume roughly 100 – 160 grams of protein daily to restore and increase muscle. People looking to rapidly improve their physique can certainly consume over 2 grams per KG spread throughout the day for improved recovery and results. However, it should be noted that too much protein intake in short amounts of time will not make any different impact as the body only needs so much.
So, what time during your schedule should you consume this protein? Many believe that a majority of your protein intake should occur within the anabolic window or 1/2 an hour to 1 hour after a workout. There is still some speculation on if this actually matters due to studies showing that results won’t differ too much as long as you are achieving your recommended protein levels. In the past, it has been a good rule of thumb to load up on carbohydrates a few hours before the workout for sufficient energy and then load up on protein during the anabolic window. Although this may prove to be a great method for some, what ultimately does matter is the amount of protein consumed throughout the entire day.
Nutrition Benefits in Protein Powder
Why is protein powder so popular and why is it used so often? The top advantage of protein powder is its convenience for many people who have busy lifestyles. Additionally, there is the desire to reach their fitness goals and maintain their overall health. Every day, people may find it very challenging to spare the time to make additional meals or go out of their way to buy more food. Protein powder is a great source that substitutes for another meal with just a quick prep using a blender with milk or water, with the person’s discretion of other ingredients. Protein powder is also a great option for those who need to increase their protein intake without significantly increasing the volume of food they consume. The reason for this is that protein powder is a more concentrated form of protein, meaning fewer calories and less food volume.
This brings us to conclude that protein powder is also a great tool for weight management. Not only can you consume your desired amount of protein with less food intake, but protein tends to be more filling than foods filled with carbs and fats. Ultimately, it will decrease cravings and appetite more effectively. This is especially effective for individuals who envision having a leaner body structure while building lean mass. It’s important to note that during a cutting phase (calorie restriction), it is crucial to keep protein levels up at an adequate level so there is no muscle breakdown. This way, muscle tissue is maintained, and fat is burned over time.
Protein powder has been popular for decades and is continuously increasing. It is not only liked for its boost in muscle building with available supplemental protein, but there are many varieties and flavors that people enjoy using every day. When deciding which powders are best for you, it is ideal to know what categories of protein powders exist and how they differ from others.
Different protein derived supplements
- The first of the group is whey protein. This type is the most common, mainly due to its high absorption rate and the nutritional value that it offers. It is a predominant product used among athletes due to being a great source of all complete proteins and other necessary elements, while promising a solid workout recovery. Whey protein differs from other powders because it is derived from cow’s milk, unlike other powders derived from other dairy and plant sources. This powder tends to be very convenient for most people because it has the reputation of providing tremendous nutritional value while serving as the biggest bang for the buck.
- Whey Protein isolate is another type of powder that is different from regular whey protein in terms of its higher concentration of protein and its reduced amount of carbs and fats. Isolate comes from more filtration than regular whey powder, leaving it with less lactose and calories. This is an ideal powder for individuals who have trouble digesting lactose or for those who simply want to restrict calories further.
- Casein protein: This powder is derived from milk just like whey protein; however, it has a slower absorption rate when digesting. This means that amino acids are delivered to the body more slowly and more consistently. This makes it a great option for those who seek sustained energy and wish to promote recovery during their sleep. This can offer a more efficient release of amino acids in the body and be more effective during prolonged periods without food.
Plant-based protein powders are ideal for those who follow vegan or vegetarian diets and are searching for another source. Examples include various powders such as pea, rice, and hemp. Although plant proteins typically don’t offer all complete proteins, blending with the right powders and food sources can be beneficial in achieving a complete amino acid profile.
Want to learn more about useful remedies? Check out this complete fitness supplements guide
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