Although carbohydrates, fat and protein are all vital nutrients for active individuals, protein is the favorite of strength-training athletes, as this nutrient drives muscle growth. The importance of protein led to the development of protein powders, a range of convenient nutritional supplements that may enhance your body composition. Nutrition researcher Dr. John Berardi explains that strength-training athletes can benefit from consuming up to 2 g of protein per kilogram of body weight each day, so using a protein powder can help you reach that amount.
Calorie Content
Although protein powders all tend to be rich in protein, the calorie content ranges widely. Supplement calorie content may range from 101 calories per serving in a whey protein isolate powder to 1,010 in a weight gain protein powder. Lower-calorie powders will be more beneficial for weight loss, while high-calorie protein powders, usually called "gainers," are designed to help those with high calorie needs or rapid metabolisms successfully gain muscle mass.
Protein Content
A feature of primary importance is the amount of protein in a protein powder supplement. Many protein supplements contain around 20 g, although higher-calorie powders may contain 50 g or more. If you are consuming protein powder as a post-workout recovery supplement, you may wish to find one providing at least 20 g of protein per serving, as research from the December 2010 issue of the "International Journal of Sport Nutrition and Exercise Metabolism" suggests that amount may be optimal for driving muscle protein synthesis, a process that drives muscle growth.
Carbohydrate Content
The carbohydrate content of protein powders varies based on the intended use of the supplement. Supplements that are intended for use as meal replacements when dieting tend to be low in carbohydrates, as this makes them appropriate for low-carbohydrate diets. Recovery and weight gain powders tend to be rich in carbohydrates, which makes them appropriate for post-workout use; Dr. John Berardi explains that consuming 0.8 g of carbohydrates per kilogram of body weight following your workout can promote enhanced muscle recovery with limited fat gain.
Fat Content
Protein powders vary in fat content, with supplements labeled as "isolate" lowest in fat. Weight gainers tend to be highest in fat. A high fat content produces a high calorie content, so low-fat powders may be preferable for dieting. However, a protein powder containing omega-3 fats may aid in weight loss and muscle gain; an October 2010 study from the "Journal of the International Society of Sports Nutrition" found that supplementation of omega-3 fats can promote increased muscle mass and reduced fat mass.
References
- JohnBerardi.com; Protein Prejudice; Dr. John M Berardi, Ph.D.; March 2003
- LIVESTRONG.COM MyPlate: Calories in All The Whey Protein Isolate
- LIVESTRONG.COM MyPlate: Calories in Weight Gainer (Quickmass (Allmax))
- "International Journal of Sport Nutrition and Exercise Metabolism"; Nutritional Strategies to Promote Postexercise Recovery; M. Beelen et al.; December 2010
- JohnBerardi.com; The Importance of Post Workout Nutrition; Dr. John M Berardi, Ph.D.; April 2002
- "Journal of the International Society of Sports Nutrition"; Effects of Supplemental Fish Oil on Resting Metabolic Rate, Body Composition, and Salivary Cortisol in Healthy Adults; E.E. Noreen et al.; October 2010
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