What's the fuss about protein powder?

Stop right there! As I'm starting to write this, I don't like the name "Protein Powder". This is about whey more (ha, see what I did there?) than just protein. It is the focal point but it is not everything! Also fun fact #2: Protein powder is a supplement which means you can achieve the same effects by efficiently eating! So again protein powders make your intake easier. They don't do anything that you can't already accomplish on your own! So without further ado:

Who is protein powder: "Protein powder" is correctly named Dietary Supplement. This dietary supplement helps with achieving the daily goals of your marconutrients (Fat, Carbs and Protein) and that good ole' Caloric intake.

What are the benefits This dietary supplement helps in the areas of weight management, muscle growth, recovery, and added nutrition! With weight management incorporating a protein powder in your daily intake can help focus on losing or gaining weight. It can be used as a meal replacement or additional intake. When trying to lose weight, having this replacement allows for an impactful intake of the macronutrients (those listed above) without having an increased intake of calories. This is important because a caloric deficit (Having a higher calorie expenditure than intake) contributes to weight loss. For those looking to gain weight, depending on your daily expenditure, a person may require an excess of 3500+ calories daily. That can be a lot of food depending on your diet and preference. Protein is an essential key to muscle growth! I repeat, protein is an essential key to muscle growth! It not only increases size but strength as well when it comes to resistance training. 1g per pound of body weight is all that is needed before you go from benefiting to wasting the protein. The amount per gender varies. The recommended daily intake is 46g and 56g, for women and men respectively. This is especially good on a nutrition level for vegetarians and vegans. The amount of food you eat can become overwhelming while still underachieving in daily nutrition requirements.

What are the types of protein: The most popular type of protein powder is Whey protein. There is also Casein, Soy, Pea, Hemp and various others. Just to touch on a few…

- Whey is a milk protein that has all the amino acids required by the body. It is absorbed quick and easy by the body.

- Casein comes with an extra boost of glutamine, which is perfect for recovery. It’s a dairy protein as well so no Bueno for vegans and the lactose intolerant. Casein is digest at a much slower rate.

- Soy Protein is great for vegetarians, vegans and the lactose hindered folks. Excellent alternative for whey and casein. Hey fellas, soy protein is a no go for us! Until I get a 100% answer on whether soy effects male testosterone levels, it will remain parked on the shelf.

- Pea Protein is a great alternative to all of the above. With rich deposits of arginine amino acids.

- Hemp are complete proteins that are rich in fatty acids

How do you properly, effectively and efficiently use Protein Powder:

****WARNING****

1. Protein powder is for those who do not receive the required amount of protein through food consumption.

2. Long term use can damage kidney and liver and bone to calcium balance.

3. Over consumption can reduce effective consumption of other beneficial nutrients.

Muscle Growth

It’s best to use whey and casein. A blended product such as Jym Pro is a great example as it includes egg protein as well. The perfect time… whether it is food supplied protein or a protein shake, it is ideal to take it before your workout! Yes before! 45-60 minutes prior to allow maximum muscle protein synthesis and absorption of nutrients. If it is a fasted workout then you can intake within an hour after your workout. The effects of 20g vs 40g of protein promotes it is more efficient to intake 20g 2-3 times a day versus 40g 2-3 times a day. The extra 20g has minimal benefit and essentially is wasting the protein.

Weight Management

Casein is the best as it is slow in absorption. This would be ideal for meal replacements and helps hit target macronutrients.

With that said, go! Enjoy your new found knowledge on protein! Leave all questions below! Make sure you subscribe so you don’t miss my Wednesday Weekly Blog post! Later all! Happy lifting!