Protein powders are often misunderstood by the general public. Protein powders provide a supplemental form of nutrition for anyone, not just weight lifters and strength-training athletes. According to "The Fat Burning Bible" by Mackie Shilstone, men and women alike can benefit from the health, muscle-building and fat-burning effects of protein powders like whey. Choose protein powders over convenient junk foods to develop healthy eating habits that can keep you lean for life.
Function
Protein provides amino acids to the body for many important functions, including repair and hormone production. Proteins make up the body's muscle tissue. In fact, the body uses amino acids from protein to repair muscles when they are damaged by intense physical exercise. Protein powder offers an easy way to supplement the diet. For example, athletes and weight trainers need more protein to keep a positive nitrogen balance, supplying adequate dietary protein to repair the regular breakdown caused by exercise.
Types
Protein powders are made from many sources, including dairy, soy, egg, grains and vegetables. Dairy or milk proteins contain fast-digesting whey and slow-digesting casein. Whey protein further subdivides into concentrates, isolates and hydrolysates. Concentrates are the least processed, isolates contain the most protein per volume and hydrolysates are pre-digested for the easiest absorption. Casein comes as calcium caseinate, potassium or sodium caseinate, or the higher-quality micellar casein. Of the whole food proteins, egg offers the best amino acid profile and digestibility, according to "Muscle & Fitness" magazine.
Effects
Protein powders can help you with your muscle-building and weight-loss goals. Whey protein, for example, increases protein synthesis and boosts muscle building, according to "Natural Anabolics" by Jerry Brainum. Many use whey as a source of protein before and after workouts. Casein protein strongly inhibits muscle breakdown, which can also contribute to your fitness goals. In addition, adding protein powder to a meal can help to balance blood sugar to prevent body fat storage. Protein has a thermic effect, according to "Combat the Fat" by Jeff Anderson, which means that it takes more energy to digest than carbohydrates or fat.
Benefits
Protein powder is a convenient way to increase total daily protein consumption. Keep a scoop of protein powder handy to add to liquids for a quick meal on the go. Protein powders are far easier to digest than whole food sources of protein and contain relatively low amounts of fat and sugar. For example, beef is an excellent source of muscle-building protein, but tends to have high fat content. Dairy proteins come with lactose sugars that you may wish to avoid. The availability of protein powders from many different sources allows you to match your nutrition to your personal preference, allergy issues and fitness goals.
Expert Insight
"Xtreme Lean" authors Jonathan Lawson and Steve Holman recommend that you use protein powders to obtain your daily 1 to 1.5 grams of protein per pound of your body weight. A blend of whey, casein, egg, and/or soy protein works well between meals for a trickle effect of amino acids. "Optimum Anabolics" by Jeff Anderson recommends taking in whey protein before and after your workouts to provide the body with the needed amino acids for muscle repair. Jerry Brainum, in "Natural Anabolics," recommends a 50-50 blend of casein and whey post-workout. He also suggests you drink a casein protein shake before bed to supply slow-digesting protein while you sleep.
References
- "The Fat Burning Bible;" Mackie Shilstone; 2005
- "Muscle & Fitness 2010 Edition The Ultimate Supplement Handbook;" Supplements 101; Jim Stoppani Ph.D.; January 2010
- "Natural Anabolics;" Jerry Brainum; 2006
- "Combat the Fat;" Jeff Anderson; 2008
- "Xtreme Lean;" Jonathan Lawson and Steve Holman; 2005
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