Exercise and Protein Supplements
Containers of protein powders line the shelves of many supplement stores and are typically a highly purchased product. Protein supplements can be used for a variety of reasons such to help build muscle mass, help with exercise recovery, and can even be used as a meal replacement. Due to the wide variety of usages, this supplement will be used by many types of people and found commonly in a physical therapy clinic.
As a physical therapist it is helpful to know:
how protein metabolizes,
the different types of protein supplements
the effects on timing of ingestion of protein supplements
how protein effects different types of exercise
how age influences protein supplementation
any additional side effects protein supplements may have.
encourage optimising nutritional intake through the introduction of protein-rich whole-foods, isolated proteins and nutrient compounds, and query the need for additional protein (possible dietician referral)
Regular dietary supplementation with protein or essential amino acids (EAA)
Shown to augment skeletal muscle strength and mass in:
This is most likely due to the capacity of dietary protein and/or EAA supplementation to stimulate the mammalian target of rapamycin (mTOR) pathway and muscle anabolism.
Protein and/or EAA supplementation may therefore help to improve strength and muscle performance in such patients.[1]
Types of Protein Supplements [ edit | edit source ]
There are many different types of protein powders but most consist of powdered forms of protein from soy, pea or dairy (whey or casein) with or without carbohydrates and other performance-enhancing ingredients like creatine, ‘fat metabolisers’, vitamins and minerals. When you mix them with water or milk, they turn into a milkshake or smoothie-type drink.
Take a look at the ingredients list and check for additives such eg vegetable gums, thickeners, artificial sweeteners, artificial flavours and indigestible fibre (inulin), some of which commonly cause symptoms like bloating, gas, nausea and diarrhoea[2]. Try to avoid these.
Protein powders come from a variety of sources and are available in several formulations. People use them to increase muscle mass, improve overall body composition and help meet their protein needs.
The most common types of supplementation include: Whey, Casein, and Soy.
Image 2: % of Hydrolysis graphed against time. Hydrolysis is a form of digestion that breaks down proteins into smaller peptides, or amino acid chains.[3]
Whey
The leucine, isoleucine, and valine content in whey and its ease of digestibility make it one of the highest-quality proteins [4]. Whey is a protein that is a by-product in cheese production. Whey accounts for 20% of the protein found in milk. This protein metabolizes fast and is the most popular type of the three. Whey is also high in muscle-building amino acids like leucine, isoleucine, and valine. There are two main types of whey protein sold as well as a blend of the two together. These variations are Whey Isolate and Whey Concentrate. Isolate tends to be higher quality and contains between 90 and 98% protein. Concentrate contains between 70 and 85% protein [5]. Muscle hypertrophy occurs at a greater rate with the consumption of whey protein over soy or casein[4].
2. Casein
Casein is a protein that makes up the remaining 80% of the protein in milk. Casein digests slowly and is a popular choice as a weight gainer. It contains a little more than 90% protein in general and encourages the body to metabolize carbs and fats first. Casein is also a popular choice for muscle building.
3. Soy
Soy protein is a fast digesting protein that is of high quality. It is not as efficient as the milk proteins; therefore, it is not as desirable for those looking to build muscle.
Soy protein supplementation has had a lot of controversy over its effect on muscle through use with resistance training, but also the positives and negatives of some of its potential side effects. The main content of soy protein supplements is the soy bean. In a 2006 study, the effects of whey and soy protein with resistance training young men and women in comparison to a blinded control group. The results showed that soy protein in combination with resistance training produces the same effects as whey protein supplementation. [6][7]
Protein Metabolism and Effects on the Body [ edit | edit source ]
Protein metabolism in the body occurs differently from the other macronutrients, as there is no type of storage for proteins (there are three macronutrients: protein, fats and carbohydrates).
Proteins are composed of Carbon, Hydrogen, and Oxygen, and Nitrogen.
Amino acids are the building blocks of proteins, and are connected by peptide bonds [8].
There are
9 essential amino acids that must be consumed 11 non-essential amino acids that can be synthesized in the body.
A complete protein contains all 9 essential amino acids ( eg.animal products and soy)
An incomplete protein lacks one or more essential amino acids (commonly seen in plant sources).
Protein metabolism
Each protein consists of as many as 2,000 amino acids connected by chemical links called peptide bonds. Whole proteins are too large to be absorbed into the bloodstream, so during digestion they're metabolized (ie broken down).
This process begins in the stomach, where the enzyme pepsinogen is converted to the active pepsin form when in the presence of the highly acidic hydrochloric acid (HCl). Pepsin begins to break down the peptide bonds to form dipeptides and amino acids.
Enzymes, including Trypsin, Chymotrypsin, and Carboxypeptidase, from the pancreas and small intestine are also secreted when needed to break any remaining peptide bonds that escaped the stomach.
The amino acids are then absorbed in the small intestine and released in the blood stream [9] .
. Your digestive tract can absorb up to 10 grams of amino acids per hour, so you'll absorb all the protein in a reasonably sized meal in the hours after eating. In the end, the body has plenty of time to absorb more than 90 percent of the protein ingested[10].
Proteins (image R: Molecular model of a protein). are responsible for a number of roles in the body. (carbohydrate and fats can be used for energy, proteins do not supply energy directly to the body).
Amino acids circulating in the bloodstream are used primarily to build new proteins. Protein synthesis takes place inside each cell. Special molecules collect amino acids from the bloodstream, take them back to the cell, then assemble them in the particular order needed to produce the protein. If you eat a balanced diet, you'll have all the amino acids required for protein synthesis from your food. If you aren't eating enough, though, your body might start breaking down muscle tissue as a source of amino acids. [10] (see eg sarcopenia, muscle function and protein))
(see eg sarcopenia, muscle function and protein)) Proteins: play a central role in biological processes. For example: proteins catalyse reactions in our bodies (enzymes); transport molecules such as oxygen (the oxygen-binding protein hemoglobin); build muscles; keep us healthy as part of the immune system (eg Antibodies); transmit messages from cell to cell (cytokines). [11][8].
Timing of Protein Supplementation [ edit | edit source ]
Before and/or During Exercise:
Minimal research exists supporting the positive impact of protein supplementation before or during exercise. The majority of studies completed have been inconclusive[12]
After Exercise:
Protein plays a very important role in the recovery process following exercise. Whether ingested in in the form a powder supplement listed above or a high quality, whole foods meal, protein acts as a catalyst to jumpstart and improve muscular adaptations. One study showed that, "A post-exercise protein meal accelerates recovery of static force and dynamic power production during the delayed onset muscle soreness (DOMS) period" [13] . A recent systematic review showed that the intake of protein after exercise has "beneficial effects such as reduced muscle soreness and markers of muscle damage" [14] .
. A recent systematic review showed that the intake of protein after exercise has "beneficial effects such as reduced muscle soreness and markers of muscle damage" . Besides exercise recovery, research shows post-exercise consumption of protein supplements can also result in improved muscular adaptations. "The intake of protein after resistance training increases plasma amino acids, which results in the activation of signaling molecules leading to increased muscle protein synthesis and muscle hypertrophy" [15] . "Dietary protein ingestion after exercise increases post-exercise muscle protein synthesis rates, stimulates net muscle protein accretion, and facilitates the skeletal muscle adaptive response to prolonged exercise training" [12] .
. "Dietary protein ingestion after exercise increases post-exercise muscle protein synthesis rates, stimulates net muscle protein accretion, and facilitates the skeletal muscle adaptive response to prolonged exercise training" . Researchers have investigated the impact of amino acid (lysine, proline, alanine, and arginine) and/or conjugated linoleic acid (CLA) supplements administered before and after aerobic exercise on body weight, percentage body fat, waist-hip circumference, triglycerides and LDL-cholesterol levels [16]. When compared to the placebo group, results showed that waist-hip circumferences and BMI improvements of the experimental group after aerobic exercise were clinically significant.
Types of Exercise and Protein Supplementation [ edit | edit source ]
Aerobic Exercise
Energy and macronutrient needs, especially carbohydrate (CHO) and protein (Pro), must be met during times of high physical activity to maintain body weight, replenish glycogen stores, and provide adequate protein to build and repair tissue.
Endurance athletes usually take CHO supplements during long bouts of exercise to replenish their glycogen stores in order to continue their workout. Studies have been done to prove that carbohydrate-protein (CHO-Pro) supplementation taken after a bout of exercise improves the performance of an endurance athlete and if ingested during a bout of exercise protein oxidation is increased [17] .
. Improved recovery and less muscle damage have been associated with CHO-Pro drinks post-exercise.
CHO-Pro drinks have a lot of potential for endurance athletes during and post-exercise.
Anaerobic Exercise
There has been limited research to show how protein supplementation effects anaerobic exercise. [18] But, increases in lean body mass correlates to resistance training and consumption of protein.
But, increases in lean body mass correlates to resistance training and consumption of protein. Some research has shown that "protein supplements following daily training for several weeks will enhance gain in VO2max in previously untrained individuals or athletes at the beginning of their seasonal training programs or result in improvements in tests of aerobic and anaerobic power for athletes during their normal trianing programs".
For some resistance trained individuals, strength is their goal for training. Muscles with a greater cross sectional area are able to produce more force. Protein supplementation has been proven to decrease the amount of muscle degeneration after a bout of exercise [4] .
. Further reasearch is needed to determine how protein supplementation can effect gains in anaerobic power.
Protein Supplementation in Trained vs Untrained Athletes [ edit | edit source ]
Protein supplementation's ability to increase hypertrophy and decrease muscle soreness following resistance training makes it a popular choice among every level of athlete. [15] [12]
Recent research suggests that during the first few weeks of exercise, it is unlikely for protein supplements to show any impact on lean mass and muscle development in untrained individuals.[18] As intensity, frequency, and duration begin to increase and grow, protein supplements will then become advantageous.[18]
Implications for Physical Therapy [ edit | edit source ]
It is important for a physical therapist to know if their patient is taking protein supplementation in order to help educate them about their protein intake routine and to inform them of potential side effects. Physical therapists can also use their platform to inform their patients about the benefits of protein. Research suggests protein can positively affect those with chronic obstructive pulmonary disease (COPD), heart failure, and chronic kidney disease (CKD) but research needs to be furthered to fully support these claims. These are only some examples of how protein intake can affect patients in the clinic. This section will further discuss some of the ways an increased protein intake can improve a patient’s functional abilities.
Cerebrovascular Accidents (CVA)
According to a study in 2014, strokes are the world's leading cause of disibility[19]. The American Heart Association found that 16% of patients with strokes admitted to the hospital are malnourished. After just one week in the hospital, 24% of patients with CVAs are considered malnourished. Patients who have experienced a stroke have lowered levels of protein synthesis when compared to a those who have not. Therefore, patients that experienced a CVA tend to have lower muscle mass and strength. If a patient is not synthesizing proteins correctly, there is a positive correlation with a poor outcome in rehabilitation[20].
Those who have suffered a stroke have difficulties with their non-paralyzed side of the body due to a “muscle fiber shift, an increase in intrasmuscular fat, spasticity, disuse, malnutrition, and muscle unloading[19]”. It was discovered that the unaffected side of the body becomes hypercatabolic due to excess of protein breakdown. Protein synthesis (anabolic activity) is lower in the unaffected side as compared to healthy individuals. In this double-blind randomized control trial, subjects were separated into two groups: a group to received essential amino acid supplements (2.5 g of leucine) and a control group and received a placebo. This study suggests amino acid infusion can increase the protein synthesis of myofibrillar, sarcoplasmic, and mitochondrial proteins by 30%[21]. Ultimately, protein ingestion can help decrease the natural degradation rate of muscle proteins in patients who have recently had a stoke.
Obesity
Obese patients often have a reduced ability to move through full range of motion due to excess soft tissue. There have been multiple studies that suggest an increase in protein can help obese patients lose body fat and gain lean muscle, which in turn increases their range of motion (ROM).
According to a randomized control trial there is evidence showing consumption of whey-protein can decrease body fat while preserving lean muscle mass amongst those who are classified as obese. In this specific study, the patients who drank two protein shakes per day saw a decrease of 6.1% in their body weight. This amount decrease is statistically significant to support a lower risk for obesity related diseases. [22]
Another study focused on aging obese patients with a focus on increased protein levels naturally- not through supplementation. This study suggests protein intake is important because those who are obese often cannot “achieve a level of physical training sufficient to induce a negative energy balance”.[23] Patients who are looking to lose weight but cannot function enough to complete physical activity at the appropriate level can benefit from increasing their protein intake- either through supplementation or through a change of eating habits. A greater outcome in rehabilitation is expected if a patient can have a higher ROM. Protein intake can increase an obese patient’s functional performance.
Sarcopenia
Sarcopenia is the gradual and progressive process of muscle mass loss and strength that is associated with aging. Participating in aerobic and resistance exercise programs has shown to lessen many aspects of sarcopenia. Along with regular exercise, proper nutrition- especially protein, is essential and can help reduce and treat declines in muscle mass. While sarcopenia is thought to be a natural part of the aging process, other factors should be considered. For instance, older adults tend to intake fewer calories, including less protein. Older adults are failing to meet their protein needs, which ultimately results in sarcopenia.[24] Patients suffering from sarcopenia can be a concern for health providers because it leads to fraility, which raises the concern for falls and fractures.
Age Effects and Recommendations of Protein [ edit | edit source ]
The recommendations for protein intake vary during different stages of life, gender, and activity level. The Estimated Average Requirements (EAR) for protein ranges from anywhere from 0.66 to about 1 gram of protein per kilogram of body weight. The Recommended Dietary Allowance (RDA) is similar to the EAR and suggests the daily requirement for adult men and women ranges from 46 to 56 grams each day[9]. Different ages and stages of life are also important to consider when recommending protein intake, due to varying requirements.
Protein requirements are increased at times of growth and development. Therefore, more protein is needed during the first year of life and during pregnancy and lactation. Protein requirements are also increased as men and women age, due to the decrease in efficiency of absorption and digestion, as well as the increase in excretion of protein in the urine.
Seniors may need 1.0-1.3 grams of protein for every kilogram of body weight. eg if you weight 82 kg this could mean consuming 80-104 grams of protein every day, regardless of your calorie intake. The current protein RDA does not appear to meet the optimal protein requirements for older people to maintain skeletal muscle mass [25] .
. During the first year of life, infants grow at an exponentially faster rate than at any other time in their life and have an increased need for protein. Infant’s nutrition comes from the mother’s milk, which is extremely rich in protein.
During pregnancy and lactation, it is suggested that women increase protein intake to about 71 grams per day, to support their child’s growth [9].
Additional Side Effects [ edit | edit source ]
Several studies have shown that increased protein intake through the use of protein supplements can have the effect of lowering both systolic and diastolic blood pressure. Its use may therefore be beneficial in managing the blood pressure of those with hypertension. However, one needs to exercise caution with protein supplementation for those whose blood pressure is already low or who are taking medication that lowers blood pressure, as it may increase hypotension-related risks. [26] [27] [28] [29] [30]
Because protein intake also causes an increase in blood insulin levels, studies have shown that it can significantly lower blood sugar levels. This effect is most pronounced following the ingestion of whey protein, but is still noticeable with the ingestion of protein from other sources. [31] [32] [33] [34] The following graph is from a study comparing blood glucose levels after ingesting a plain glucose drink with blood glucose levels after ingesting the same glucose drink mixed with whey protein:
The following graph is from a study comparing blood glucose levels after ingesting a plain glucose drink with blood glucose levels after ingesting the same glucose drink mixed with whey protein: Blood glucose levels were clearly much lower when whey protein was ingested.[33] It is important to be mindful of this effect on blood sugar levels when one already has low blood sugar or when one may be taking insulin for diabetes. Failing to do so could potentially increase dangerous hypoglycemia-related risks.
As a physical therapist, the likelihood of encountering protein supplementation in the clinic is high. Understanding its function within the body is important to properly educate the community and assure that supplementation is being used in a way that is research supported to efficiently maximize benefits for each individual person.
Complete Guide to Protein Powder Supplements
Last Updated on March 10, 2010 by Jimson Lee
This article was guest blogged by Mitch Pellecchia of who wrote A Guide to Vitamin B12 Supplements. His other upcoming articles include Amino Acids, and Essential Fatty Acids and Fish Oil. I like the fact that he cites all his references at the end of the article.
What is protein powder?
Because protein is necessary for the healthy function, structure and regulation of body cells, tissues and organs, protein powders are formulated to inspire a maximum metabolic effect in the body. Protein powders are used aggressively by bodybuilders and athletes to improve performance and may be essential to supplement the diets of those who don’t eat enough meat, chicken, fish, beef liver, soy, protein-containing vegetables, etc. – foods known to be good sources of protein. Vegans often don’t get enough protein through diet.
Proteins are large molecules composed of long chain amino acids
Protein powder is a dried derivative of animal or vegetable sources of protein, each of which is produced using various processes.
Protein is needed to build muscle and maintain lean muscle in the body
Protein is essential to the healthy functioning of every body system
Protein powders target in the body:
Protein synthesis – for increased muscle mass and enhanced muscle recovery
Energy production – to boost endurance and fight fatigue
Fat utilization – reduce body fat and aid in weight management
Cell health – for immune system strength and overall wellness
The hundreds, if not thousands, of protein powders and brands on the market all contain one of more of the following five sources of protein, and all are processed in ways formulated to mix with a beverage or make a protein shake or smoothie.
Cow milk
Eggs
Soy
Hemp
Goat milk
Cow milk and goat milk proteins include whey and casein, which are separated from lactose and fat in a filtration process that leaves the proteins intact. Casein is the more prevalent protein in both cow and goat milk at roughly 80 percent. The remaining 20 percent of protein is whey.
Soy protein typically comes from dried, defatted soy flakes which are subject to either a water or alcohol extraction process (to remove carbohydrates) and are then dried and ground.
Hemp protein is made from hemp oil which is cold-pressed from hemp seeds. The remaining hemp meal is cold-milled and the protein separated.
Egg proteins are derived in large part from egg whites and are isolated through some type of spray-drying or freeze-drying process.
How protein powders work in the body
Although protein powders may be derived from only one food source of protein, many combine the benefits of several sources, enhancing their overall benefit to the body system. Protein powder regimens and blends usually target specific metabolic purposes or pathways, such as energy production, fat utilization or digestion; or physical activity such as intense exercise, weightlifting or distance running. Certain protein powders are better than others at encouraging healing and trauma recovery, and all protein powders digest and absorb differently into the body. Protein unused by the body is excreted as waste.
Casein protein powder digests slowly which, before bedtime and between meals, can deliver a steady supply of amino acids needed to stop muscles from breaking down (catabolizing) during long periods of physical rest. Casein is insoluble in liquid, which is the reason why it digests slowly. Casein occurs as tiny micelles or globules after filtration. Goat milk casein may digest faster than cow milk casein.
Whey protein powder is more soluble in liquid, which makes it easier to mix with liquids and digest as a beverage – perfect for before and after workouts when it’s crucial for amino acids to flow steadily to muscles for strength, recovery and to stave off catabolism.
Whey is said to have the highest Biological Value (BV) of all the proteins. The higher the Biological Value of the protein, the more nitrogen the body absorbs, uses and retains. As a result, proteins with the highest BV promote the most lean muscle gains.
Egg protein powder is among the most popular because it’s typically devoid of fat and carbohydrates and is easy to digest and absorb. Egg protein powder typically contains high levels of sulfur-containing amino acids, which are said to be critical to hormone-producing pathways in the body. Egg protein powders are considered good for those who are allergic to cow milk proteins and for those who eat few eggs. Egg protein is said to have the highest BV next to whey protein
Soy protein powder tends to be rich in glutamine and arginine. It’s absorbed quickly and easily into the body and delivers a multitude of health benefits, including soy isoflavones known to benefit the immune system. Reports differ as to whether soy is a complete protein source – most say it isn’t.
Despite myths perpetuated by the bodybuilding community that soy protein imparts estrogen-like effects on the body and competes with the anabolic effects of testosterone, soy protein has been found to benefit muscle health in male bodybuilders.
Hemp protein powder is typically 50 percent protein. Hemp protein powders are typically high in fiber and contain beneficial fats omega 3, 6 and 9, GLA (gamma linolenic acid) and chlorophyll.
Protein powder benefits and claims
Researchers at the Nutrition Institute in Knoxville, Tennessee say that protein powders are full of biologically active components that may play a role in optimizing the health of everyone – not just for bodybuilders and athletes. Among the general health benefits of protein powder, say experts at the American College of Nutrition, are lower levels of body fat, enhanced weight loss capabilities, lean muscle preservation and improved immune function.
Research indicates that shakes or smoothies made from protein powder are said to be particularly beneficial when consumed before and after workouts. When compared with carbohydrate drinks or consuming nothing at all, beverages fortified with protein powder may lead to superior gains in muscle strength and mass.
Soy protein powders are said to provide women with needed isoflavones that help balance hormones and strengthen bones.
Whey protein powders work quickly to increase protein synthesis.
Egg protein powders may help maintain and build new muscle and stimulate protein synthesis better than carbohydrates alone.
Hemp protein powders are rich in essential fatty acids.
What to look for in a protein powder
Most often used by athletes to enhance endurance and by bodybuilders to build muscle, protein powders may serve a variety of other lifestyles. To achieve optimum metabolic results from any protein powder, experts say consumers should look for the following ingredients as an indication of a quality and effectiveness:
Creatine – an amino acid that when taken as a supplement to whey protein may increase levels of insulin in the body, leading to heightened cell energy.
Glutamine – an amino acid that supports the immune system, enhances muscle recovery, aids digestion and promotes muscle growth.
Arginine – aids in the production of nitric oxide to increase blood flow and add volume to muscle cells by helping them retain water.
Carnosine – an amino acid dipeptide that helps muscles contract more intensely and for longer periods of time.
Omega-3 essential fatty acids EPA and DHA – eicosapentaenoic acid and docosahexaenoic acid may preserve muscle mass by helping the body burn fat stores.
CLA (conjugated linoleic acid) – stimulates muscle growth and encourages fat loss.
GLA (gamma linolenic acid) – a needed precursor for many prostaglandins responsible for promoting fat metabolism and muscle growth.
MCTs (medium-chain triglycerides) – fuel for muscle during workouts.
Carnitine – a pseudo amino acid that burns fat for fuel during exercise. May enhance testosterone activity in muscle cells and aid in muscle recovery.
Vitamins and minerals – experts advise to look for 50 percent or more of the RDI for essentials.
Fiber – five grams of fiber per dose is suggested.
Colostrum – contains insulin-1 growth factor to stimulate muscle growth.
Digestive enzymes – help the body digest and absorb protein quickly and deliver protein to muscles fast.
Part 2 will discuss:
Is protein powder good for weight loss? Performance nutritionist has the answer
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If you’re trying to lose weight , you might be thinking that protein shakes are the last thing your body needs to drop a dress size. After all, protein powders are used by men to bulk up and get bigger muscles , right? Well, not quite.
There are many misconceptions about protein powders, not least that they are full of additives, contain extra calories, are bad for your health and cause weight gain. Not the best reputation for sure! However, the biggest falsehood surrounding protein powders is that they can only be used for building muscle.
And it’s this distorted belief that leads many people to mistakenly associate their use with muscle-bound bodybuilders only, meaning everyday exercisers often miss out on the myriad of benefits that protein powders provide.
Because the real purpose of protein powder is to aid muscle recovery after exercise. And better recovery from exercise, along with properly fuelled muscles, can actually support long-term weight loss and help you to become leaner over time, not bulkier. Unless you take weight gainers, a special type of protein powder with high carbohydrate content, in which case you will put on weight.
Confused? Don’t be. We asked Liam Holmes, foodspring ambassador and founder of Ph Nutrition to explain how protein powders work, what benefits you can enjoy from using them regularly, and why you should be incorporating them into your diet from your very first workout.
Liam Holmes has the answer to all your protein powder-related questions (Image credit: foodspring)
Why Does The Body Need Protein?
Before we explain why protein powder can help with weight loss, it’s important to understand the role that protein plays in the body. Dietary protein - along with carbohydrates and fats (or lipids) - is one of the three main macronutrients the body needs to function properly, and while each of these fuel sources is vital, protein is essential for muscle recovery among other critical functions.
‘When we eat protein, it is digested and broken down into amino acids, which are used in enzyme production, immune function, muscle repair, energy regulation and detoxification, and help neurotransmitters for cognitive function, so it really is an essential macronutrient with a broad spectrum of benefits and uses,’ says Holmes.
Your body, he adds, needs 20 different amino acids (often called the building blocks of protein) to function properly, but only nine of them are classified as essential. Annoyingly, our bodies are unable to produce these nine essential amino acids, so it’s crucial that we get enough of them by eating a variety of protein-rich foods such as lean meat, dairy, eggs, nuts, fish and vegetables (e.g., edamame beans, lentils, soybeans, chickpeas etc).
Sounds easy, but the fact is many of us can struggle to eat the Recommended Daily Allowance (RDA) of protein we need to meet basic nutritional requirements, currently set at around 0.8 grams per kilo of body weight per day (more on this later). And it’s for this reason, we think, that the best protein powders are becoming increasingly popular with people who want to top up their protein intake and reap the same muscle-repairing, performance-enhancing benefits that bodybuilders have been enjoying for decades.
(Image credit: foodspring)
Can Protein Powders Help You Lose Weight?
According to Holmes, protein is essential for weight loss – especially when you want to lose the right type of weight.
‘When you’re trying to lose weight by maintaining a calorie deficit eating fewer calories than your body expends), you want to lose fat but preserve the muscle mass you have,’ says Holmes. ‘Protein and protein powders can help maintain muscle mass when dieting and support muscle growth and repair if you’re embarking on a strength training programme, which can, in turn, improve your chances of weight loss because increased muscle mass will help to boost your metabolism at rest, meaning your body will keep burning calories long after your workout has finished.’
While one gram of protein contains only four calories - the same as carbohydrates - protein is more satiating in comparison, so it can help you to feel fuller for longer to reduce feelings of hunger and stop you from reaching for the biscuit tin so often.
Speaking of snacks, protein shakes also provide a really quick and convenient source of protein that’s easily portable and requires little prep whether you’re at home, in the office or at the gym - and they’re often cheaper than relying on whole food sources alone.
That said, protein powders should only be seen as an addition to your meals to increase protein content, and never as a meal replacement. ‘If you’re worried about the risk of gaining weight, just remember that taking on extra calories in the form of a protein shake, or any kind of food for that matter, will always result in weight gain if you have a calorie surplus,’ advises Holmes. ‘The key is to remain in a calorie deficit, although if you are maintaining your weight and you add extra calories in from protein, research shows you don’t actually gain weight.’
Coconut shavings are strictly optional (Image credit: foodspring)
How Do I Use Protein Powder In My Diet And How Much Should I Use?
As previously stated, the current RDA of protein is around 0.8 grams per kilo of body weight per day. This, believes Holmes and many of his peers, is relatively low, and newer research suggests the RDA should really be around 1.2 to 1.4 grams per kilo of body weight per day.
‘So, if you weigh 70 kilos (around 11 stone),’ he explains, ‘you’re probably looking to consume around 90-100 grams of protein a day as a minimum. And if you’re exercising, I would recommend you up your protein intake to around 1.6 to 1.18 grams per kilo of body weight per day. Assuming you’re eating three meals a day, you should be aiming for a minimum of 20 to 25 grams of protein per meal, plus snacks to hit your protein requirements.’
Unfortunately, says Holmes, a lot of people undereat during breakfast and lunch, and these meals can tend to be carb-heavy, a little bit of chicken in a sandwich which only provides around 10 grams of protein. Equally, it can be hard to eat a lot of protein in one sitting because it is such a filling macronutrient. And this, he notes, is why protein distribution throughout the day is so important – and why protein powders can help plug the gaps.
‘People often think you only need to drink protein shakes or use protein powder after a workout,’ says Holmes. ‘But making sure you have adequate protein across the day is more important than timing it around your training sessions – don’t backload it and aim to eat protein with every single feed.’
Of course, the great thing about protein powders is they are very versatile and flexible, and they can be used during breakfast, lunch and dinner. As well as being used in shakes for a snack, you can sprinkle unflavoured powders into porridge, soups and stews or incorporate them into desserts like pancakes for a sweet treat if you didn’t get enough protein through the day.
Finally, if you are starting to introduce exercise into your lifestyle, Holmes advises that you should increase your protein intake from day one:
‘Don’t wait for a certain time during your exercise programme to introduce more protein. From the moment you start working out, your body starts to break down your muscle tissue and the need for you to provide the building blocks of protein is increased.’
Know your protein (Image credit: Getty Images)
What Kinds Of Protein Powder Are There?
Protein powders don’t have the best reputation, and that’s probably because they weren’t that great 20 years ago. ‘Back in the day, they were filled with rubbish, tasted funky and caused a lot of gastric distress,’ admits Holmes. ‘But these days, they are very good, taste great and contain basic ingredients only.’
One of the key ingredients used in many protein powders is whey: a by-product of milk and cheese manufacturing that is then processed down into a powder form and used in various types of protein powder including whey concentrate, whey isolate and hydrolyzed whey.
And while hydrolyzed whey and whey isolate go through additional processing to break down the protein further for faster digesting than whey concentrate (something to bear in mind if you have a sensitive stomach or allergies), they essentially all do the same thing.
The rest of the ingredients that make up protein powder are usually stabilisers, sweeteners, and some very small amounts of carbohydrates or fat which are leftover from the milk or cheese, but it’s nothing to panic about.
If added sugars or sweeteners are something that concerns you, avoid powders with more synthetic sweeteners such as sucralose and aspartame, and look for more natural ingredients such as stevia, or powders that don’t use any added sugars or sweeteners, because there are plenty of varieties out there to choose from.
Vegan protein powders have become increasingly popular in recent years, but they generally have a greater blend of ingredients. ‘This is because you need a full spectrum of amino acids from your protein powder and, apart from pea protein, other vegan sources don’t have a full spectrum profile of amino acids (whey has them all)’, explains Holmes. ‘That’s why vegan protein powders are often blended to include brown rice, pea and hemp, etc, so you get the right amount of amino acids in a product, and a decent taste and consistency. And you’ll also get the same stabilisers and sweeteners you’ll find in a whey protein.’
