How much protein powder do I need?
A better question would be, "How much pure protein do I need to achieve my
goals?"
Protein is an extremely important macro nutrient and should be eaten frequently
throughout the day. I recommend at least 1 to 1.5 grams of protein per pound of
lean body mass. This means that if you are 150 pounds and 10% body fat (150 x 0.10
= 15 lbs of fat leaving 135 lbs of lean mass), you will require at least 135 to
approximately 205 grams of protein per day.
I recommend that protein powder be used primarily for your pre-workout, workout
and post-workout shake. This is when liquid food is more advantageous over whole
food since it has a faster absorption rate.
I do not recommend protein powder do be used for meal replacements for more than
two meals. Here is what a typical day might look like:
Meal 1 (breakfast) - whole food
Meal 2 (mid morning) - liquid protein meal
Meal 3 (lunch) - whole food
Meal 4 (mid afternoon) whole food
Meal 5 (pre and post workout) liquid protein meal
Meal 6 (dinner) whole food
Meal 7 (before bed) whole food
What kind of protein powder should I use?
Before deciding which protein powder is necessary, here is a short protein primer
to help you make sense of the thousands of different protein powders from which
to choose:
WHEY PROTEIN makes up 20% of total milk protein. Whey is recognized
for its excellent amino acid profile, high cysteine content, rapid digestion, and
interesting variety of peptides. Since it is very quickly digested the best time
to consume it is before your workout, during your workout or immediately after your
workout. These would be considered the phase in the day where you need energy the
most and when your body is in anabolic state.
CASEIN PROTEIN makes up 80% of total milk protein. Casein is recognized
for its excellent amino acid profile, slow digestion and interesting variety of
peptides. Since casein is slowly digested into your bloodstream, don't use it during
workouts or after workouts - you need a fast absorbing protein at these times. Instead,
use a casein protein for all other times outside the pre and post workout window.
SOY PROTEIN is the most controversial of all protein types. While
the soy groupies have gone to great lengths to label soy as a super food with magical
effects, there is also a good amount of research that suggests soy protein may be
contraindicated in many situations. BECAUSE OF ALL THE CONFUSION, IN MY PERSONAL
OPINION, I SUGGEST AVOIDING SOY PROTEIN ALTOGETHER AND STICKING TO THE OTHER TYPES
LISTED.
Protein Blends are generally a combination of several types of protein blends
such as whey protein concentrate, whey protein isolate, egg protein, casein protein,
and soy protein.
Why would you want a blend anyway? You will receive the full spectrum of proteins
and you will receive varying rates of absorption from the different types of protein.
Using a blend will create an anabolic environment from the whey and an anti-catabolic
environment from the casein - use this kind at any time of the day but NOT before
a workout or after a workout.
Whey hydrolysates (also known as hydrolyzed whey protein, and are also called peptides),
are powerful proteins that are more quickly absorbed; more so than any other form,
since your body prefers peptides to whole proteins. Hydrolysates are produced through
very low heat, low acid and mild enzymatic filtration processes, (those highest
in the essential and the branched chain amino acids) and are potentially the most
anabolic for short-term protein synthesis such as the the pre-workout and post-workout
window.
Whey Protein Versus Whey Isolate:
Most whey protein powders that stock the supplement shelves are made up of whey
concentrate and mixed in with a small portion of whey isolate. Comparing the two,
whey protein isolate is more expensive than whey protein concentrate because it
has a higher quality (more pure) and a higher BV (biological value). Whey protein
isolate contains more protein and less fat and lactose per serving. Most whey protein
isolates contain 90-98% protein while whey concentrates contain 70-85% protein.
Whey protein isolate is the highest yield of protein currently available that comes
from milk.
Because of its chemical properties it is the easiest to absorb into
your system. Obviously with its high concentration, it appears that
an isolate protein would be the obvious choice instead of a concentrate. However,
this is an individual decision because the isolate is more expensive, and just because
it is purer does not guarantee that it will help build bigger muscles. Its extra
concentration may not justify its extra cost.
SO WHAT IS THE BOTTOM LINE? WHICH SHOULD YOU CHOOSE?
For the Pre-workout and Post-workout phases, as long as whey hydrolysate is the
first or second ingredient on the supplement label then there is probably not enough
in the product to influence protein synthesis to reap the optimal benefits. As stated,
whey isolates are also a very extremely high quality whey and for maximal anabolism
isolates should be combined with whey hydrolysates for only the pre-workout and
post-workout phases of your program. The inclusion of small amounts of whey concentrates
will not harm you but this should not be the first ingredient on the tub of protein
powder.
IF YOU ARE LOOKING FOR THE STRONGEST PROTEIN POWDER TO EXPLOIT YOUR FULL GROWTH
POTENTIAL DURING THE GROWTH AND RECOVERY PHASES (ANY TIME OTHER THAN PRE AND POST
WORKOUT PERIOD) THEN USE A BLEND.
You will receive the full spectrum of proteins and you will receive varying rates
of absorption from the different types of protein. Using a blend will create an
anabolic environment from the whey and an anti-catabolic environment from the casein.
Conclusion
I hope this article familiarized you with the basics of protein powder and gave
you a foundation to work from when deciding on your next order. Don't get caught
up in the hype and start becoming a more educated consumer when you take your next
trip to the nutrition store. Now you can tell the sales rep exactly what you are
looking for instead of starring blankly at the shelves without a clue!
Oh yeah, protein powder will help you get more jacked and attract the ladies but
it's not going to do it in a 'ultra short period of time' with the simple addition
to your diet.