Should You Use Protein Powder?

  

Protein powders are powdered forms of protein that come from plants (soybeans, peas, rice, potatoes, or hemp), eggs, or milk (casein or whey protein). The powders may include other ingredients such as added sugars, artificial flavoring, thickeners, vitamins, and minerals.

Protein powder is a popular nutritional supplement. Protein is an essential macronutrient that helps build muscle, repair tissue, and make enzymes and hormones. Using protein powder may also aid weight loss and help people tone their muscles.

Although, you do not need this supplement in order to get big. It's highly advised to eat whole foods to get all of the vital/essential nutrients.

Protein can be found in relatively high concentrations in the following foods:

• meats, poultry, and fish

• legumes (dry beans and peas)

• tofu

• eggs

• nuts and seeds

• milk and milk products (cheese and yogurt)

• grains, some vegetables and some fruits

(provide only small amounts of protein

relative to other sources)

Protein Powder Use Q/A

Do you really need protein powder?

The short answer: no. You can easily get the protein you need from natural sources, such as eggs, chicken breast, fish, beans, milk, cottage cheese, nuts, seeds, and whole grains. Athletes rely on protein powder because they typically need more protein, plus it's convenient and it is easier to fulfill your protein quota for the day. 

Is protein powder good for weight loss?

The Short Answer: Yes and no. Overall nutrition needs to be addressed. However, studies show that a High protein diet or high protein intake boosts your metabolism causing weight-loss. Boosting your metabolism is needed for efficient and effective weight loss procedures. So, if you do not get enough protein in from your typical diet or if you're wanting to replace junk food with protein powder, sure, that can be beneficial. Because by replacing junk food with a better alternative is much healthier for you - And it'll help decrease the unnecessary calorie consumption you've been consuming on a daily basis. (If you do overeat). So, you're avoiding junk food, and you're benefiting your body by consuming healthy proteins. Thus, may allow you to enter a calorie deficit, along with a high protein intake, your metabolism should be firing for efficient weight loss. 

Recommended Intakes of Protein 

In general, it is recommended that 10-35 percent of your daily energy intake comes from protein. If you consume 2,000 calories per day, this would work out to be between 200 to 700 calories of protein per day. The recommended daily intakes (RDIs) can also be calculated by a person’s body weight. The Academy of Nutrition and Dietetics recommends that the average individual should consume 0.8 grams of protein per kilogram or 0.35 grams per pound of body weight per day for general health. So a person that weighs 75 kg (165 pounds) should consume an average of 60 grams of protein per day. Since there are approximately four calories per gram of protein, 60 grams of protein would result in the intake of 240 calories.

When should you drink protein powder?

You should consume protein powders when necessary. It's okay to drink a protein shake throughout the day because protein shakes are filling, and it's much healthier than eating junk foods like chips, candies, etc. So if that's the only way to avoid junk food consumption, by all means, go for it. 

On a serious note, protein powders are necessary for protein intake - to reach your protein quota for the day (on a daily basis). 

• Before and/or After A Workout. 

• After a workout, your body needs proteins in order to recover properly. If you're protein deficient, you won't recover, and it'll be considered malnourishment. If you are a bodybuilder, protein is vital for us because of the heavy damage we do to ourselves. 

• People say have protein every ~2-4 hours

• Not sure if this is true or not, but I think they say that because it's convenient for them to do that in order to reach their protein and/or calorie quota for the day. It will be really hard if you weren't consuming calories before the end of the day because now you have to stuff your belly with tons of calories, which may cause issues. And I wouldn't be indulging in like 3k calories just to get your goal in for the day. It is much easier to spread out your calories, and macros in order to be efficient with bodybuilding. 

• How about the "Anabolic Window"

• Many people have always wondered about this. Even I have. But I believe it's not 100% true. It can be true if you are on a super calorie deficit phase - and probably have under 6% body fat, then yes, I recommend instantly consuming protein before and right after a workout to properly nourish the body. As you begin to deplete the body from necessary nutrients such as carbs and/or fats, it's harder for your body to maintain the muscle because it doesn't have all of the proper nutrients, so by consuming a large intake of protein, you can subside the negatives of being in a calorie deficit. That's why bodybuilders prioritize protein so heavily. However, if you were to balance all the macros, you don't need a high protein intake in order to lose fat. The proper calorie manipulation is needed. So, if your diet is on point, you don't need to instantly or immediately consume protein after a workout. But don't avoid or neglect protein. Make sure to consume some proteins or whatever to replenish the body from what it lost. 

Can I take whey protein without exercise?

Increased dietary protein is one effective strategy for weight loss. For example, increased whey protein ingestion with and without exercise training is associated with enhanced weight loss, body composition, and subjective hunger in overweight and obese individuals. People tend to overeat on the bad stuff like carbs - especially those processed junk carbs which makes people obese. Protein can be fattening, but it's hard. It's much more filling, and it's harder for your body to break down protein, thus boosts your metabolism resulting in weight loss throughout the day(s).

Should You Replace Meals with Protein Powder/Shakes?

I would not recommend doing so. You're neglecting other vital nutrients - things like vegetables and fruits - fiber and other vital things. Whole foods such as veggies, fruits, and organic sources of foods have the best nutrient profile. It is not processed, and the nutrients are healthy for us. It promotes health instead of harming us. So, when or if you do replace meals with protein shakes, only do it when necessary.  I wouldn't advise drinking protein shakes for breakfast, lunch, and dinner. Maybe you can replace ONE meal with a protein shake - if you're wanting to be satisified but yet low on calorie consumption (for weight loss). 

How much protein do I need a day?

To increase muscle mass in combination with physical activity, it is recommended that a person that lifts weights regularly or is training for a running or cycling event eat a range of 1.2-1.7 grams of protein per kilogram of body weight per day, or 0.5 to 0.8 grams per pound of body weight.

What happens if you don't take protein after a workout?

You can't seem to keep or build muscle.

Essential amino acids are the building blocks of protein. They help build lean muscle mass and repair and grow cells and tissue. So if you're lacking amino acids, you will likely experience a loss of muscle mass and strength.

What Proteins Should I Consider? 

Whey protein is beneficial in supporting muscle adaptations due to its rapid absorption rate in addition to casein that has a slower and more sustained rate of amino acid absorption over a few hours. Branched-chain amino acids [BCAA's] are similarly beneficial and have been shown to aid in recovery from exercise with respect to not only protein synthesis but also aiding in replacing our muscle glycogen and delaying fatigue associated with exercise. Generally, naturally occurring animal proteins contain 2:1:1 ratio of leucine, isoleucine and valine. These proteins have been identified as providing optimal support of muscle adaptations with exercise training. In order to meet the recommended RDA a consumption of approximately 45 mg/kg/day of leucine and 22.5 mg/kg/day of isoleucine and valine is suggested.

What should I look for in a protein supplement?

The Bottom Line. Choose a protein powder that's ideally unsweetened with as few ingredients as possible, protein as the first listed ingredient, and the NSF seal. If you can tolerate dairy, opt for whey-protein isolate. A ratio of about 150 calories per 25 grams of protein is good for muscle building and fat loss.

Why do we need proteins?

Every cell in the human body contains protein. The basic structure of protein is a chain of amino acids. You need protein in your diet to help your body repair cells and make new ones. Protein is also important for growth and development in children, teens, and pregnant women.

Does protein build muscle faster?

Protein is the building block of your muscles. Therefore, eating adequate amounts of protein helps you maintain your muscle mass and promotes muscle growth when you do strength training.

Is it possible to put on fat if I eat too much protein?

The common thought is that if protein is the main building block for muscle then eating loads of it couldn’t possible make you fat, could it? Unfortunately, that isn’t the case as a caloric overload could occur which will make you put on weight. Of course it is much harder for protein to be converted into fat than certain other nutrients, but you have to bare in mind that if your protein intake goes up a lot protein oxidation will start to increase, which means you will burn far fewer fats or carbohydrates a fuel.

Conclusion:

• HELP WITH WEIGHT LOSS
• CONVENIENT, AFFORDABLE
• BEST FOR BODYBUILDERS & ATHLETES
• CAN FULFILL PROTEIN QUOTA EASIER
• CAN HELP WITH WEIGHT GAIN
• IMPORTANT FOR THOSE WHO ARE LOW ON PROTEIN INTAKE 

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