Protein powder is a popular supplement among weight lifters. Protein powder may be an addition to or a replacement for other proteins in your diet. However, simply increasing the protein in your diet does not translate to more muscle in your body, cautions Registered Dietitian Virginia Uhley of the University of Michigan Medical School Department of Integrative Medicine. A well-balanced diet in addition to a safe and rigorous fitness program helps improve your strength for weight lifting.
Function
Proteins comprise small molecules called amino acids, which link together to form a large protein molecule. The primary function of protein powder is to supply your body with essential amino acids, the protein building blocks that your body cannot manufacture itself. When you ingest protein, whether through protein powder or whole foods, your body digests the protein into its amino acids, and then uses the pool of amino acids to build new proteins in your body as needed.
Types
Protein powders commonly consist of egg white, soy or whey proteins or sometimes a combination of these. These proteins are all considered nutritionally complete; that is, they contain all the essential amino acids required by your body, according to the Centers for Disease Control and Prevention. Because whey is a milk protein, protein powders containing whey may also contain lactose, so choose soy- or egg-based protein powders if you are lactose intolerant.
Advantages
Benefits of protein powder include convenience and portability. Protein powders require no cooking and very little prep time and therefore are easy to carry with you to work or to the gym. If you don't have a blender handy, BodyBuilding.com recommends "instantized" protein powder, which dissolves readily in liquid with stirring or shaking. Protein powders are available in many flavors and are advantageous if you want to add variety to your diet as a change from meat, fish or other food-based proteins.
Disadvantages
Protein powders are an expensive way to meet your body's protein needs, according to Registered Dietitian Nancy Clark, author of "Nancy Clark's Sports Nutrition Guidebook." Despite containing nutritionally complete proteins, protein powders lack other nutrients found in whole-food proteins, such as iron and magnesium from meat, calcium from dairy products and heart-healthy fats from fish. Short-term or occasional use of protein powders does not pose a nutritional risk, but long-term use as meal replacements may lead to nutritional deficiencies.
Amounts and Timing
Clark suggests athletes consume 1 g of protein per pound of bodyweight as a very generous daily protein allowance. Ingesting more protein than this leads to burning the excess protein as fuel or storing it as fat. Avoid consuming the bulk of your protein right after you work out, but rather spread it out throughout the day. Directly following your workout, replenish your muscle glycogen stores with high carbs and a small amount of protein. Nancy Clark suggests a pint of chocolate milk as an ideal post-workout food.
Member Comments