Protein Powder

A lot of people have been asking me about protein powder so I figured I’d talk about it a little. I use to work at GNC so I do know quite a bit about it—however I am no expert! This is just what I’ve learned from work and my nutrition classes. I take a lot of supplements, and protein powder is one of them. A lot of people don’t support taking protein. Yes, it is best to get most of your protein from whole foods. However, some people, such as vegetarians, don’t get enough protein. I know that I don’t get enough because I rarely eat meat. Also, getting all of the protein you need from whole foods can also be expensive, because let’s face it—eating healthy comes with a price! Protein powders can be more cost efficient. And, if you are more active, you definitely need more protein and may not be getting it.

Protein comes in a lot of different forms, but the most common are whey, casein, and soy. Whey is the most commonly used because it’s a complete protein (contains all of the essential amino acids), is fast absorbing and easily digested.

Lean sources of protein increase your metabolism, increase your muscle mass, increase recovery, and leave you feeling full so you eat less which eventually lowers body fat, increases adaptation to training demands, lowers your risk of cardiovascular disease, boosts your immune system, and more.

So, whey protein powders are definitely good for those looking to lose weight. Protein is they key nutrient involved in muscle repair and growth, so using a high-quality protein source allows for maximum absorption and can help you build muscle (whether you’re trying to get big, or just build lean muscle). For best performance, it’s important to take around 25-30g whey protein within about 30 minutes to an hour after your workout, and pair it with a fast-absorbing carbohydrate.

When looking for a whey protein, there are different types: hydrolyzed, isolate, and concentrate. Hydrolyzed whey protein is the fastest absorbing of all three, followed by whey isolate, and then whey concentrate. Hydrolyzed whey protein is the purest, most easily and quickly absorbed, and pretty much free of any allergens. It’s a little pricey, but definitely the most ideal for post-workout. Whey isolates, although not as purified as hydrolysates, still have a high protein concentration. Whey concentrate has some fat and lactose, and has less protein. I typically use an isolate because it's still a good quality and not terribly expensive.

As far as how much you should have per day, it really depends but a general rule of thumb is 1-1.5 grams/pound of body weight. However, it really depends on your age and your body, as well as your goal.  This website has a good calculator and chart for about how much protein you should take:
http://www.bodybuilding.com/fun/bbprotein.htm