Protein supplements are ubiquitous in the world of bodybuilders, and many come with features like optimized carb-to-protein ratios and the addition of amino acids. These features make them more expensive, so it is important to know if they are really necessary before you spend $50 on a tub of powder. While none of these things will hurt you, the amino acids in particular may prove to be unnecessary.
Protein Supplements
Protein is important to bodybuilders because it helps repair the muscle damage that occurs with weightlifting. The more you strain your muscles, the more damage occurs, and the subsequent repair and fortification are what makes you stronger and bigger. Without protein, the repair couldn't occur, and your muscles would degrade over time. On the other hand, too much protein can cause kidney and liver damage -- so the trick is to get just the right amount. The American Dietetic Association says that bodybuilders need about 0.77 g per pound of body weight. It's better to get protein from whole foods, which provide other nutrients as well, but protein shakes come in handy because they digest faster, speeding the protein to your muscles when it's needed.
The Carb Factor
Some protein shakes include carbohydrates. If you are just trying to meet your protein needs, carbs are unnecessary -- the ADA says that 3.6 g of carbs per pound is adequate for bodybuilders, and most people easily meet that recommendation with whole foods. The exception is your post-workout recovery shake. Consuming a protein shake with carbohydrates within an hour of your workout helps the nutrients get where they need to be more quickly. The carbs stimulate the release of insulin, which escorts the nutrients into the muscle. Once there, the carbs replenish depleted glycogen stores and the protein begins the muscle repair process. Aim for a ratio of 2 g of carbs per gram of protein in your post-workout shake.
Amino Acids
Many protein shakes have individual amino acids added, but this is more a gimmick than science. A 2005 report in the "Journal of the International Society of Sports Nutrition" notes that no individual amino acid has been reliably found to increase strength or performance or to decrease post-workout soreness. Some have shown promise in increasing cardiac and immune function in aerobic athletes, but no concrete evidence has shown any performance-enhancing effect on bodybuilders. If your protein supplement comes from a complete protein like whey, casein or soy, you are already getting all the essential amino acids anyway, rendering the a la carte options unnecessary. Taking an amino acid supplement with a protein shake won't hurt you, but it isn't likely to help you.
The Exceptions
Although most individual amino acids don't definitively provide any additional benefit, two in particular have shown promising results in some studies. Creatine may improve strength and muscle mass in weightlifters, although it doesn't work for everyone. It seems to confer more benefit on people with naturally low creatine levels; creatine is present in meat, so people who don't eat animal products may benefit most from a creatine supplement. Branched-chain amino acids may help delay fatigue during extended workouts by inhibiting the formation of serotonin. The jury is still out on both creatine and BCAAs, but the preliminary research suggests that more study is warranted. Until the promising results of earlier studies have been reliably duplicated, there can be no concrete guidelines regarding dosing, effectiveness and long-term safety.
References
- BodyBuilding.com; The Importance of Post Workout Nutrition; John Berardi
- "Journal of the International Society of Sports Nutrition"; Dietary Supplements and Sports Performance; Melvin Williams; 2005
- American Dietetic Association: Eat Right for Resistance Training
- University of Maryland Medical Center: Creatine
Member Comments