Powders and Potions -

Should I use a protein powder? How much protein do I need? Often times we are so focused on protein that we overdo it. For the most part, when you eat a well balanced diet you will meet your protein needs. If you are training or are older, you have a higher need for protein and its common to turn to protein powders. Keep in mind powders are chemically manufactured food, I recommend keeping to whole foods as much as possible. To learn about the in's and out's of the powders and which can work for a recovery meal occasionally, read on. A scrumptious smoothie recipe follows! A special thank you to Olivia Morrone, Clinical Nutrition student at UC Davis for this posting.

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Protein powders have recently taken the supplement industry by storm, marketing themselves as meal replacements, vitamin supplements, and even as a way to gain “instant muscle”. As a result, we have seen a massive increase in the use of these products throughout our society. As intriguing as this may sound, it is important to be aware of the quantity and quality of the protein powder you chose, to be assure you are getting exactly what you need.

First, let’s take a look at quality. There are 3 major types of protein powders on the market right now, each deriving its protein from a different source. Whey protein is the most common, as it is a water-soluble milk protein. This familiar source of protein usually provides the most pleasant taste of all the protein powders on the market. In addition, whey is a complete protein, meaning it contains all nine essential amino acids that your body requires from your diet in order to function properly. Whey is digested quickly, supplying a rapid release of amino acids for immediate protein synthesis. Next is casein, which is a milk-based protein that is water-insoluble. Although casein is not a complete protein, it can be very useful in preventing the breakdown protein and muscle fibers. This is due to the fact that casein is digested relatively slower than other proteins, providing a slow and steady supply of amino acids into circulation. Lastly, soy protein is another common protein powder found in supermarkets and health stores today. Although soy is not a complete protein, it is growing in popularity due to the fact that it is completely vegan, and thus is a good way for vegans or vegetarians to get the protein that they may be missing in their diets. One caveat of soy protein powder is that it is water-insoluble and generally has an unpleasant, “chalky” taste. This factor often makes soy an unappealing option to some individuals but nonetheless, it is rapidly gaining popularity and is definitely worth a try!

Next, let’s review the quantity of protein our bodies require. The RDA, set by the Institute of Medicine, is 0.8 grams of protein per kilogram of body weight. This simple rule of thumb can be easily calculated and kept in the back of your head when choosing protein supplements. Of course, it’s important to keep in mind that your requirements for protein may increase when you are experiencing growth spurts, beginning a new workout program, amping up your workouts, etc. Increased protein requirements usually fall around 1.1 - 1.4 grams of protein per kilogram of body weight. Keep in mind that excess dietary protein is stored as fat while your body excretes the excess amino acids. As a result, overconsumption of protein can lead to weight gain, increase risk of chronic diseases, kidney damage, heart disease, etc.

As you can see there is more to protein powders than what meets the eye. It is very important to be aware of these aspects of nutrition when choosing what protein powder is best for you! As athletes, it is important to fuel your body with the macronutrients it needs in order to perform at our highest competitive level. But too much of this “fuel” could be eliciting the opposite effects!

Popeye Protein Smoothie Recipe:

1 handful of Spinach

1 frozen Banana

1 Tbs almond butter

2 cups almond milk

1 scoop 22 day plant based protein powder

Blend until smooth, this provides 25 grams of plant based protein for great muscle recovery after training.

Recipe from: The 22-day Revolution Vegan recipes

Citations

1. Pendick, D. (2018, January 08). How much protein do you need every day? Retrieved July 10, 2018, from https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096

2. Shaw, G. (n.d.). Do You Need Protein Powders? Retrieved July 10, 2018, from https://www.webmd.com/vitamins-and-supplements/features/protein-powder#1

3. Wilborn, C. D., Taylor, L. W., Outlaw, J., Williams, L., Campbell, B., Foster, C. A., . . . Hayward, S. (2013, March). The Effects of Pre- and Post-Exercise Whey vs. Casein Protein Consumption on Body Composition and Performance Measures in Collegiate Female Athletes. Retrieved July 10, 2018, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3761774/