Protein Powder Diet

Protein powder is a dietary supplement rich in protein that is used by bodybuilders and athletes to build and repair muscle tissue. However, it can also be taken by an average person to lose weight or supplement protein consumption. Protein powder is primarily made from one of three major protein sources: milk --- from which whey and casein proteins are derived --- soybean and eggs. Together, they can be part of a healthy diet.

Amino Acids

Protein is a molecule that carries out most of the cell's functions. It is made out of building blocks known as amino acids. Living organisms need 20 amino acids to build all of the necessary proteins, the instructions for which are encoded in your DNA. However, the human body cannot synthesize half of the amino acids, which must be obtained exclusively through the diet. These are known as essential amino acids. Animal sources such as milk and eggs contain all of the essential amino acids. The soybean is the only plant-based source that does.

Considerations

Special types of amino acids known as branched chain amino acids are valued by bodybuilders and athletes because of their anabolic effect. By changing the signaling pathways in the muscles, they increase the rate of protein synthesis after exercise and decrease the rate of protein degradation. There are three branched chain amino acids: leucine, isoleucine and valine. In particular, leucine works the best. Whey protein powder is the richest source of branched chain amino acids.

Amount

According to experts at Columbia University, the average person only needs about 0.8 g of protein per kg of body weight. For example, a 160 lb. person weighing 72 kg would need about 58 g of protein a day. Bodybuilders and professional athletes, however, may need as much as 1.5 to 2 g/kg of body weight. That same 160 lb. person would then need between 108 g and 144 g of protein.

Benefits

Protein powder is good for weight loss. A 2006 study published in the journal "Cell Metabolism" by clinician-scientist Rachel Batterham and fellow researchers from University College London found that protein activates a hormone that staves off hunger. In addition, protein powder only has about 100 to 150 calories and up to 20 g of protein. Depending upon how much it has been concentrated, most of the carbohydrates and fat has been removed. For vegetarians or lactose intolerant individuals, soy protein can be consumed as an alternative.

Time Frame

Any type of protein drink is good for breakfast, when protein is needed coming off the overnight "fast." However, whey protein works best for a pre- or post-workout snack. During this time the muscles are most receptive to taking up protein, and 30 g of whey increases the amount of amino acids circulating in the blood by 300 percent an hour after consumption. Protein powder can also be consumed as a pre-bedtime snack. Casein protein --- or better yet, a combination of whey and casein --- should keep blood amino acid levels high throughout the night, which fuels protein synthesis and prevents muscle degradation.