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Do You Actually Need That Protein Shake After Gym? Here's The Science

Once only used by bodybuilders, more and more people are using sports supplements as a regular part of their health and fitness regime – and the industry is booming worldwide. Protein shakes, powders, bars, and pills are being marketed to the average gym-goer as an essential part of getting fit.

A recent study even found that over half of gym goers regularly consumed protein supplements as part of their training. But while protein is an essential nutrient that we can't live without, these supplements might not be as necessary as we're led to believe.

Protein is an essential nutrient that we can't live without. Every cell in our body contains protein. We use it to build and repair tissues, as source of energy, and to make hormones and enzymes.

But people might also use protein – often in the form of supplements – to help with gaining muscle, losing weight, and to optimise their workouts by improving performance and recovery.

Consuming extra protein has even been shown to increase muscle development and strength when consumed as part of an exercise programme.

How much protein to eat, when to eat it and whether we should supplement with it (by drinking protein shakes, for example) has been debated by scientists for years. The current consensus points towards a slightly greater need than normal for people who take part in intense training, depending on their goals.

But not everyone needs to consume a high-protein diet. For a person weighing around 70 kilograms (154 pounds), they'd need around 56 grams (around 2 ounces) of protein (around 0.8 grams of protein per kilogram) a day.

But for people looking to improve fitness and health, build muscle and recover more quickly after training, experts recommend consuming between 1.4 and 2 grams of protein per kilogram a day. This is roughly around 98 to 140 grams (3.4 to 5 ounces) of protein for a 70 kilogram person. This helps repair tissues damaged during training and improve recovery.

Lifting weights and consuming protein stimulates a process known as "muscle protein synthesis". This is a naturally occurring process where new muscle is produced to repair those damaged during training.

The effects of muscle protein synthesis are thought to be enhanced if protein is consumed before or after training. These days, drinking protein shakes after exercise has become commonplace, but is consuming them really necessary?

The muscle full effect

How much protein we should actually consume in one serving is a subject of debate by scientists. Most believe that around 20 to 25 grams (0.7 ounces) of protein (the equivalent of one scoop of most protein powders, or found in 100 grams or 3.5 ounces of lean chicken breast) is the optimal amount for maximising muscle protein synthesis.

Anything greater than this is thought to be used for energy or excreted in our urine.

The point at which maximum muscle protein synthesis has been achieved in our muscles has been termed the "muscle full effect". The idea is that muscle protein synthesis is only elevated for around 90-120 minutes after ingesting protein, before it returns to normal.

This is even despite amino acids continuing to be available in the blood stream, stimulating muscle protein synthesis further.

This has led some people to suggest that there is a finite amount of protein that the muscle can use in one sitting, and that we should let blood amino acid levels return to baseline levels before the next meal.

This observation came from research investigating whey protein. Whey protein is unique in that its amino acid levels appear and peak within the bloodstream rapidly and for only a short time following ingestion. Whey is considered a "fast-acting" protein.

But research has also shown that milk protein (which contains fast and slow-acting proteins) causes a sustained muscle protein synthesis due to a slower release of amino acids. This throws the short-term muscle full hypothesis into question.

This might mean that the muscle full effect discussed in previous research might only be a characteristic of whey protein – perhaps because of its ability to be rapidly absorbed. And, while amino acid oxidation (the breaking down of amino acids for energy) increases with amounts of protein greater than 20 grams per meal, this isn't the case for all types of protein.

So, eating more than 20 grams of protein in one sitting might not be a waste after all – specifically if you eat whole food sources and don't just drink whey protein shakes all day.

Experts therefore recommend that consuming 0.25 grams of protein per kilogram – or 20 to 40 grams per meal is optimal for most people, which is a bit more than the amount needed to stimulate muscle protein synthesis.

But muscle building isn't the only reason for consuming protein. Protein supplements have also been shown to improve weight loss when consumed as part of a calorie-controlled diet.

Whey protein enhances the release of hormones that reduce appetite and increase satiety, making you feel fuller and less likely to snack. Supplementing with whey also helps to preserve muscle during weight loss too, which helps to maintain the metabolism.

However studies have also shown that high protein diets that don't involve the use of protein supplements were equally effective as those that did – meaning the benefits of protein supplements might just be that they're convenient and easy to consume.

In fact, high protein diets might just be better for weight loss in general. And perhaps surprisingly, many of the recommendations for gaining muscle also seem to be prudent for weight loss too – 1.2 to 1.6 grams per kilogram a day, and 25 to 30 grams of protein per meal are recommendations supported by science, regardless of whether the protein comes from whole food or supplement.

So, do we really need protein supplements to get fit and look food? Well, probably not, as experts recommend we consume whole-food sources wherever possible. But if the protein supplement allows you to meet your daily protein needs, then it probably won't hurt.

David Rogerson, Senior Lecturer in Sports Nutrition and Strength and Conditioning, Sheffield Hallam University.

This article is republished from The Conversation under a Creative Commons license. Read the original article.

Whey Protein: Health Benefits and Potential Side Effects

Learn about the benefits and risks of this popular protein supplement

Little Miss Muffet may have been well ahead of her time. She was eating curds and whey before whey protein was a thing. Today, whey protein is an ingredient in many nutritional bars and shakes.

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Registered dietitian Maxine Smith, RD, LD, explains the pros and cons of whey protein and whether you need this supplement in your life.

What is whey protein?

Whey protein refers to a group of eight proteins found in milk. These proteins, in order from the biggest to smallest amounts in milk, are:

Beta-lactoglobulin.

Alpha-lactalbumin.

Glycomacropeptide.

Immunoglobulins.

Bovine serum albumin.

Lactoferrin.

Lactoperoxidase.

Lysozyme.

Manufacturers add enzymes to milk in the cheese-making process. The enzymes curdle the milk, which separates the liquid whey from milk’s solid curds. The curds, which contain most of the milk’s fat, are the main ingredient in cheese.

When the solid curds are removed, you’re left with watery whey protein, which has varying amounts of lactose (milk sugar) and fat. Usually, manufacturers pasteurize the whey to kill bacteria and then dry it. Voila! Whey protein powder.

Types of whey protein

Whey protein then undergoes another process to make one of three main types:

Concentrate: Products with whey protein concentrate vary widely in their protein, lactose and fat content. Whey protein concentrate is in many protein drinks, bars and nutritional products. It’s also used in infant formula. Isolate: This type is consistently high in protein and low in fat or lactose. You may see it listed on the labels of protein supplements, such as bars and drinks. Whey protein isolate may be a suitable choice for people who are lactose intolerant — but don’t try any of these if you have a milk allergy. Hydrolysate: Also known as hydrolyzed whey protein, whey hydrolysate is the easiest to digest. It’s gentle on digestion because its long protein chains, called peptides, are pre-broken down into shorter ones. Specialized infant formulas often use hydrolyzed whey protein. You may also see it in medical supplements for nutritional deficiencies.

Amino acids and whey protein

Whey protein is a complete protein, containing all nine essential amino acids. “Amino acids are important for many functions in the body, from building muscle to creating new immune cells,” says Smith.

Your body makes many amino acids on its own, but not essential amino acids. You have to get essential amino acids through your diet, and consuming whey protein is one way to do that.

But don’t discount “incomplete” proteins. Most plant proteins, like legumes and nuts, don’t contain all the essential amino acids. But they have plenty of health benefits. When you eat a variety of incomplete proteins, you get more than enough essential amino acids to meet your body’s needs.

Benefits of whey protein

Whey protein may be useful for:

Muscle building: Muscles love protein, especially complete proteins like whey. “Whey protein contains branched-chain amino acids, a specific type of amino acid that helps with muscle building,” Smith says.

Muscles love protein, especially complete proteins like whey. “Whey protein contains branched-chain amino acids, a specific type of amino acid that helps with muscle building,” Smith says. Wound healing: The amino acids in whey protein help repair skin and tissues from wounds or surgery.

The amino acids in whey protein help repair skin and tissues from wounds or surgery. Weight gain and nutritional boost: People who need to gain weight can benefit from whey protein. It’s also helpful if a person has a long-term illness and needs extra nutrition. “If you can’t get enough protein from whole food sources, a whey protein supplement can help,” says Smith. “It’s beneficial for people who have chewing or swallowing disorders or a lack of appetite.”

Side effects and risks of whey protein

Whey protein is generally safe for most people to take, as long as they don’t have a dairy allergy. But there are some drawbacks:

Calorie content: Whey protein may be low fat and low carb, but it still has calories. “Too many calories from anything, including protein, leads to weight gain,” Smith explains.

Whey protein may be low fat and low carb, but it still has calories. “Too many calories from anything, including protein, leads to weight gain,” Smith explains. Extra sugar or processed ingredients: Many protein powders and shakes contain processed ingredients like artificial flavors, sweeteners or added sugar. “It’s better to get your protein from whole foods and a varied diet, rather than a supplement, bar or shake,” says Smith. “If you use a supplement, look for one that lists whey protein as the only ingredient.”

Many protein powders and shakes contain processed ingredients like artificial flavors, sweeteners or added sugar. “It’s better to get your protein from whole foods and a varied diet, rather than a supplement, bar or shake,” says Smith. “If you use a supplement, look for one that lists whey protein as the only ingredient.” Possible contaminants: Protein supplements don’t have strict regulations like foods and drugs. “The purity might not be proven in some protein supplements,” says Smith. “They can have fillers or heavy metal contaminants that aren’t listed on the label.” Choose whey protein products that are NSF Certified for Sport or certified by Informed Choice. These products have been independently tested for purity.

Protein supplements don’t have strict regulations like foods and drugs. “The purity might not be proven in some protein supplements,” says Smith. “They can have fillers or heavy metal contaminants that aren’t listed on the label.” Choose whey protein products that are NSF Certified for Sport or certified by Informed Choice. These products have been independently tested for purity. Possible digestive problems: Some people experience constipation, diarrhea or nausea from taking whey protein, especially if they take large amounts.

Don’t go overboard with protein

Whey protein has its place if you’re an athlete building muscle or trying to fill some nutritional gaps. But most people already get enough protein and don’t need supplements.

“Your body can only use 20 to 40 grams of protein at a time,” Smith says. “Even if you’re trying to bulk up, taking amounts higher than this isn’t helpful. Most people don’t need whey protein to meet their protein requirements if they’re eating a healthy diet.”

As with any supplement, it’s best to discuss with your physician before you start taking protein supplements. They can interfere with some medications or may actually be harmful for people with certain conditions.

9 Ingredients That Should Never Be In Your Protein Powder

When should protein shakes be incorporated into a diet?

Match your protein to your goal. If you find a clean protein powder, it can be used for a number of things, such as fitness, weight management, healthy snack, etc. However, you will use the protein differently depending on what your goal is.

1. Weight loss

Protein can work effectively to help regulate the appetite (less hunger, more satiety), build lean muscle, and support weight loss. It is recommended you get 1.2 to 1.6 grams per kilogram body weight per day (or at least 25 to 30 grams of protein per meal) to support these outcomes. For a 145-pound woman, that would be about 80 to 105 grams of protein per day.

The best, science-backed way to use protein for weight loss is to use it as a meal replacement. Start the day with a morning smoothie for breakfast after your workout.

I use grass-fed whey protein or organic pea protein, and then add frozen berries, almond milk or coconut water, and some ice. A small banana can also be added for extra creaminess, and you can be creative with personalized boosters like matcha green tea. This type of smoothie will support your metabolism, nourish lean muscle, and deliver nutrient-dense energy for your day ahead.

As a midafternoon snack, I like to combine 1 serving of protein powder with 1-½ cups of coconut water or water in a blender bottle. This will help curb your appetite and keep you from reaching for the cookie jar when you feel like something sweet.

2. Sports performance

A smart time to consume protein is after you exercise. This is when blood flow to the exercised muscles is high and is especially receptive to nutrients, with protein synthesis rates up.

Before exercising, protein shakes can curb appetite and help keep blood sugars stable to get you through your workout.

It’s important that your protein is high in BCAA’s (branched-chain amino acids). Studies show that these three essential amino acids (leucine, isoleucine, and valine) can increase muscle mass and mitigate its breakdown, reduce fatigue, and improve exercise performance.

For sports performance and recovery, I love to shake my protein with coconut water or water and drink it immediately after my workout. I think that two shakes per day is a great approach to help your body and muscles recover quickly.

Should protein be mixed into a smoothie with fruit? Or are they best taken alone with water?

This depends on whether you want to use protein powder as a healthy meal replacement or just a quick protein fix.

As a smoothie, you’re creating a complete meal with protein, natural carbs (e.g. fruits, almond milk), healthy fats, and the micronutrients and fiber that come along with those additions. That’s why this approach is great for breakfast on the go.

As a protein-centric shake mixed with water, your focus is getting protein into the body. This is great after a workout when your muscles are particularly receptive to the intake of protein.

How much protein should a woman get in her diet?

The amount of protein you consume each day varies slightly depending on your age, weight, and activity level. To maintain good health, it’s all about getting a good balance of quality and complete protein sources over the course of a day.

The current daily requirement for protein intake in adults (0.8 grams per kilo of body weight per day) is not a goal to aim for, because that's a minimum protein amount designed to prevent loss of lean body mass.

Instead, aim for at least 1.0 gram of protein per kilo of body weight each day. For a 145-pound person, that’s 66 grams of protein per day. For athletes, pregnant women, breastfeeding moms, or those focused on achieving a healthy weight, aim for at least 1.2 grams of protein per kilo of body weight or about 80 grams per day.

Some women fear bulking up, can this happen?

Aside from genetic makeup, there are a few other explanations as to why some women bulk up or gain weight when supplementing with protein powder .

They could be exercising incorrectly for their body type and needs, eating too much (all macros in excess are converted to fat) overall or eating the wrong foods, or drinking too much alcohol, which contributes additional calories and can have negative effects on lipid metabolism and fat accumulation.

Other women choose a no-carb diet and focus on getting lots of protein. What are the dangers with this?

A no-carb or very-low-carb diet isn't sustainable. Aside from carbs being an essential macronutrient and important daily energy source, carb elimination can cause fatigue, digestive issues, constipation, headaches, mood swings, inadequate fiber intake, and a variety of micronutrient deficiencies.

Instead, focus on including the healthy carbs into your diet, like fresh fruits, vegetables, legumes, and whole grains. You’ll feel nourished and vitalized, and your body and skin will thank you!

Is plant-based protein inferior to animal-based protein? Why/why not?

Plant-based protein isn't inferior, as long as you choose one or ones (a combination) that have a complete amino acid profile and are not loaded with fillers, or the other unhealthy ingredients listed above. The less ingredients the better!

Evaluate the ingredient quality and how it’s made. Like most manufactured foods, protein powders are not created equal. It's important that the protein you use is un-denatured and free from unhealthy chemicals and additives.

Eric Carter

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