Protein Supplements
Tags: nutrition protein supplements, Protein Supplement, protein supplement whey, supplements protein, whey protein supplement
Protein Supplements – Do You Need Them?
Protein Supplements – There are many options when it comes to protein supplements, but is protein supplementation necessary?
Protein – First Importance
First let’s look at the role of protein in the body. Protein accounts for 20% of our total body weight. Protein is made up of amino acids, which are the building blocks of the body. Amino acids can be used in two ways, either for building new proteins within the body or for energy.
How Much Protein Do You Need?
Your weight is important for working out how much protein you need. A person who is not training but is eating a balanced diet with good quality protein sources is most likely meeting their protein requirements.
Do You Need Extra Protein?
If you workout on a regular basis then adding a little extra protein could be of benefit. This extra protein could be supplied by eating more protein or by including a protein shake or protein bar. “Once optimal intake has been reached additional protein is not converted to muscle.”Lemon et al 1992
Benefits To Protein Supplementation
Supplementing protein:
- can help you to meet your daily protein requirement
- it is easily absorbed
- can help prevent muscle breakdown
You are probably familiar with weight loss shakes. They are basically a protein shake, the reason they are marketed as a weight loss aid is because protein helps you to feel fuller quicker.
The Most Common Protein Supplements On The Market
Whey – Whey powder is probably the most widely used and recommended protein supplement. The reason it is so popular is due to the fact that it has a higher biological value (BV) than whole food and is made up of 50% essential amino acids.
Casein – It is recommended that you would take whey protein after a workout to quickly supply the body with protein and casein right before bed for a slow release of protein though the night.
Egg Protein – Eggs have a BV rating of 100 are the gold standard of protein which all other sources of protein are rated. Eggs are also the only protein supplement that is a whole food.
Pea Protein – Pea protein isolate is a plant based protein source. It is a beneficial source of amino acids and easily digested.
Amino Acids – Amino acids can be supplemented to prevent muscle breakdown during exercise and can also be used as fuel by the muscles when carbohydrate stores are depleted. If you are using another protein supplement then taking amino acids as well isn’t really necessary.
Final Thoughts On Protein
If you do choose to use a protein supplement, whey protein is best. Otherwise stick to good quality whole food protein sources like organic chicken, turkey, beef, fresh fish and organic free range eggs.
Simplified by Dino from well published author about Protein Supplements written by David Gowing.
