Some athletes want to add muscle, and believe that protein supplements offer a way to increase protein intake. Protein helps build muscle and repairs them from working out. Registered Dietitian Nancy Clark explains that athletes need 1g of protein per 1 lb. of body weight to build muscle. Some foods, like meat provide sources, but supplements provide a quick fix.
Types
Supplements can use a variety of ingredients for protein sources. Whey contains milk protein. It is a byproduct in cheese. Whey products include the most popular protein supplements according to the Muscle & Strength website. This kind of protein has a high biological value. Biological value relates to digestibility of the protein source. Whey isolate contains a higher quality of protein with a higher biological value than whey. It contains less lactose and fat per serving. This kind of protein contains 90 to 98 percent protein.
Casein comprises 80 percent of protein in milk. This protein digests slowly. Casein protein has a low biological value. Casein encourages the body to use stored fat and carbohydrates for energy.
Soy protein digests fast and contains many amino acids. This is the most desirable source of protein to build muscle.
You can also blend your own protein shakes with common foods. Use milk, yogurt and any combination of fruit to make a homemade protein shake.
Benefits
Some athletes need to eat between five and eight protein meals a day, notes Muscle & Strength. Shakes provide convenient meals. Making meals takes time, and protein shakes provide fast nutrition as they do not require preparation. Protein drinks also provide great portable meals. The shakes do not require refrigeration, so you can take them with you without fear of spoilage. Additionally, shakes provide essential vitamins and minerals, which help muscle growth.
Considerations
The costs of protein drinks adds up. Clark explains that some ready-to-drink meal replacements can cost more than $3 each. Compare that cost to 1 gallon of milk, which provides similar nutrition. You also need to focus on carbohydrates after a workout. Workouts can suffer from a low-carbohydrate diet. You need 3 to 5g of carbohydrates per 1 lb. of body weight. A 150 lb. individual would need 150 to 200g. You can include carbohydrate-rich foods with protein shakes, such as a banana or a bagel. Engineered foods, like protein shakes, lack phytochemicals and fiber. Phytochemicals come from plants and may help protect against disease. Fiber helps keep you full and eliminate wastes.
Expert Insight
A diet including natural protein works well, according to Clark. Animal foods contain high-quality protein with all essential amino acids for muscle growth. Consuming protein shakes after balanced meals is unnecessary. Clark states that engineered protein does not offer advantages over quality sources like milk or beef. A few protein drinks use whey protein. Some advertisement claim that fast-acting whey protein provides an advantage. However, Clark reveals a study in which scientists suggest that slow-digested casein protein offers sustained release that offers greater benefits. You do not need to worry about protein-digesting ability if you have a functional digestive system.
Warning
Consuming too much protein puts strain on the kidneys. Kidneys help break down proteins. Protein contains urea, which the kidneys help cleanse. Urea leaves the body through urine. The kidneys also help regulate waste in the body and clean the blood.
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