Most people in the sports world have heard of protein powders, shakes, bars, or supplements.
But what are they?
Are they necessary?
Are they safe?
Don’t worry, Core 1 is here to help!
What are protein powders?
Protein powders come in 3 common forms:
Whey, Soy, and Casein protein.
Whey is the most common because it is water-soluble and a complete protein, therefore it has multiple advantages.
Protein powders range in the amount of protein they contain, but they usually contain a lot more protein than you actually need when taken in combination with your diet.
What are these proteins?
Whey is the protein that is left over when milk coagulates. It is a globular protein and contains beta-lactoglobulin, alpha-lactalbumin, bovine serum albumin, and immunoglobulins.
Soy protein is the protein generated by dehulling and defattening soybean meal. This type of protein is thought of as the storage protein held in protein bodies. Soy protein is also considered a complete protein because it contains all essential amino acids.
Casein is the other protein found in milk. Casein provides amino acids, carbohydrates, calcium, and phosphorus. Casein is not very soluble in water, but it is often used in protein supplements because it gels in the stomach to allow for slow release of amino acids and nutrients into the blood stream.
What are the benefits?
Protein powders are easy and convenient for athletes who are on a tight schedule and need a quick, high-quality source of protein. Consuming protein can help your muscles recover from a tough workout or training session.
When should you consume protein supplements?
When you’re beginning a new program that focuses on building muscle.
When you drastically change your workout routine.
When you’re recovering from an injury.
If you’re changing your diet to vegan or vegetarian.
With these changes you will be cutting the most common sources of protein from your diet, therefore should look for a way to supplement it.
Cautions for protein powders: Most people, including high performance athletes, usually get all of the necessary protein they need through their daily diet. Protein is obtained in the diet by eating lean proteins such as meat, fish, chicken, and dairy products. Also, be aware of the amount of protein you are supplementing, too much could dehydrate you.
Here are some quick guidelines for how much protein you should consume daily.
Recreational athletes: 0.5-0.75 grams protein for every pound body weight
Competitive athletes: 0.6-0.9 grams protein per pound body weight
Teenage athletes: 0.8-0.9 grams per pound body weight
Athletes building muscle: 0.7-0.9 grams per pound body weight
For example: if you are a 17 year old athlete who weighs 145 pounds, you should consume between 116 and 130.5 grams of protein each day depending on your training.
Be sure to check the nutrition facts panel of foods to find out how much protein is in the food you are consuming.
Next time you’re looking for a quick recovery drink or meal replacement after a tough workout remember your protein needs before reaching for the protein powders.
Odds are, you’ll be fine with just a glass of chocolate milk or a smoothie.
So, just be careful and do your research.
To A Safe and Healthy Diet
Jim and The CORE1 Crew.