We see this word on everything especially this time of year “High in Protein”, New Year’s resolution to make you consume more protein but yet this label is never on the things that are actually the best protein sources to consume like meat and fish rather on the ones high in fat and sugars, But am going to talk about the powdered form of protein.
The powder in the bottle we mostly crave for after a workout, do you need to join the oversized adult bottle club? Are you getting the Fear Of Missing Out? Or possibly losing muscle mass due to age otherwise known as Sarcopenia. You have come to the right place, I take a look at the different types of protein powders, if you taking too much or the wrong type and when you possibly need to consume it.
If you aren’t consuming enough protein through your daily intake of food or supplementation the body starts to steal the protein from the muscles, which then has an impact on recovery. In a study found that people 60+ who consumed the least amount of protein were almost twice as likely to have trouble walking or climbing stairs compared to those who ate the more. Am not going to go into how muscle protein synthesis works but stress can have an effect on MPS in the body. Protein aids with repairing the muscle tissue after you work out as it causes micro tares in the muscle tissue. Maybe you’ll feel it in your muscles afterwards called DOMS (delayed onset of muscle soreness) caused by the micro tares and inflammation from your training sometimes for days and sometimes just slightly, if you feel this effect from the session maybe it was too much, maybe reduce the intensity next time. It is worth mentioning if you are still sore after 72 hours from a workout it is suggested you’re not consuming enough protein as well as fats, healthy fats that is. The same could also be said if you find yourself getting injured quite a lot. Seeing a sports massage therapist will help ease the pain and stiffness from your session.
Protein can aid with maintaining muscle, growth and repair. It is recommended to consume 1.6 to 2 grams per 1 kilo of body weight per day or if your overweight 1 gram of protein per cm of height. When training for size (Hypertrophy) consume 2 to 3 grams per 1 kilo of body weight per day of course this doesn’t all have to be consumed by liquid protein in the oversized bottle but spread out over the day more from your meals and snacks containing protein.
I’ve tried many protein supplements over the years and they have developed but I have found out that possibly the recommended intake on the packets/tubs are far too much even double. The recommended dose of protein supplement pre-exercise would be 20 – 25 grams, if you’re over 50 years of age 35 – 40 grams because of anabolic resistance, to be usually consumed with 20-30 mins post work out. But with the likes of whey protein being highly digestible how much of that is being used as protein to aid muscle repair/growth within the time of consumption, it is more than likely acts as a whole body recovery aid until you can get a meal with a protein source within 2 hours after.
There are a range of different protein powders out there, some people struggle to digest whey protein and yet those same people continue to drink whey protein who are dairy-free and wonder why they are still getting intestinal issue. Here I go through some of the different types of protein powders:
Grass Fed Protein Powders
This usually means what the cows have been fed on, before producing the cheese and using the whey for the protein supplements rather than being fed on corns or grains but unless its stated by the company you can never be sure if it’s 100% grass fed. Granted the protein amount isn’t any difference but some people can`t tolerate meat that has been fed on corn or wheat. There are also more healthy fats contained in grass fed protein powders enough will it make a difference to your daily consumption of healthy fats per serving probably not.
Whey protein
The complete opposite from grass fed, in the way the cows are being fed with a combination of feeds as well as grass of course. The high caloric content and it`s limited refinement process make it a low-quality protein powder compared to a whey protein Isolate. It does aid with recovery after a training session rather than muscle building but does contain roughly 100mg of leucine per gram of whey protein. As for the Isolate version which has been processed further removing sugars such as the lactose, fats and carbs making it more protein dense. Would be more suited to those who are lactose intolerant.
Casein Protein
This powder is a slow releasing protein, having a slow digestion rate unlike the whey protein. This is usually used for extended fasting periods for example before bedtime or even from a hard session in the morning and you are not going to consume a quality protein meal for a few hours. Insider tip if you can’t afford to have a mixture of protein powders in your cupboard, have some fats with your last meal of the day which will slow the digestion rate so if your body has the urge to do some muscle repairing at 3am there will be some nutrients available.
Pea Protein
Pea protein is a plant-based protein powder sourced from yellow peas. It is highly and easily digestible also being hypoallergenic, making it an excellent option if you are vegetarian or vegan. Pea protein powder is also a complete protein rich in branched chain amino acids (BCAA), also having all 9 all (EAAs) essential amino acids containing roughly 80 mg of leucine per gram.
Note: taking too much protein powder supplementation is not beneficial for the body. Excessive consumption may cause digestive problems such as nausea, bloating, cramping and flatulence or as affectionately known as protein farts. Consume it in moderation as with any supplement and get to know how it makes you feel afterwards was it too much or too little or the wrong type of protein for you. There is a suggestion that our bodies can become allergic to it from constant use of the same brand/type every day, it is also suggested that you should change your protein every 3 months to a new brand or flavour. The best way to get your bulk of your protein is from your meals, as the body takes longer to break down the protein compared to the powdered form so the nutrients will be there when your body requires them for muscle maintenance, growth and repair.
Here are some pointers when looking at purchasing a protein powder:
· Try to avoid as much artificial flavours and sweeteners as possible such as aspartame, sucralose, acesulfame potassium and fructose-syrup. Look for natural sweeteners.
· Try to avoid the use of a lot of thickeners such as xanthan gum or carrageenan which could cause digestive issues.
· Low in sugars, fats and salt.
· Minimal additives.
· Get a powder that includes branched chain amino acids (BCAA) this will aid with your recovery and maintenance.
Although protein supplements do have their place I would suggest getting most of your protein from your meals because if you did you wouldn’t have to spend money supplementing, so you can spend it on quality sources of protein.