Protein Supplements
To protein or not to protein?
Everyone in the industry talks about protein. Do we really need protein supplementation in order to make it in this fitness lifestyle? How many grams of protein does one really need to eat in a day? What’s the best way to consume protein supplements? When does your body need it and how does your body utilize it most efficiently?
There are industry norms and protein supplementation is definitely a norm in the gym industry. Every instructor and personal trainer will tell you: eat more protein. Less fat, less bad carbs. Lift more. Lift heavier. And - by all means - DO. NOT. DO. CARDIO. This goes against everything I’ve ever done before so it’s all hard to comprehend. Is this advice really necessary for muscle growth and body composition changes that I hope to see?
The recommended daily amount (RDA) of protein is 0.8 g/kg/day, or 0.36 g/lb/day. For a 150 lb person, this equates to 54 grams of protein per day, a modest amount considering there are body builders that eat 1 g/lb/day (nearly 3X more protein than the RDA). Protein can come from various sources, with the highest amounts of protein found in meat, fish, legumes, nuts, and grains (generally speaking, in that order as well). A great source of protein is from the foods you eat - our bodies are designed to utilize energy from the foods we ingest. But though foods may be high in protein, they may also be high in carbohydrates and/or fat so a big part of watching your protein intake is to ensure that you are pairing it with the right macros for muscle gain and fat loss. (Easier said than done!)
When you want convenient pure protein without the hassle of cooking, cleaning, or preparing a meal, with less carbs and fat attached, reach for a protein supplement. There are so many protein powders on the market, it’s impossible to name them all. But, there are a few high-level categories of protein that make up the supplement industry: whey, soy, pea, casein, hemp, and egg. Whey is the most popular, it is easily digested, and comes in a wide variety of flavors.
Your body metabolizes different types of protein at different rates, so the timing of protein supplementation may depend on the type of supplement you are using. For example, casein protein is known to have a slower release profile than whey so many users prefer to intake casein protein prior to bedtime and whey protein immediately (or within an hour) after a workout. Timing of protein supplementation has been shown to affect muscle gains through many research studies, and if you are skeptical about this - simply try adding a protein shake to the end of your work out and you will see a difference in muscle mass in as little as two weeks. In addition to muscle mass and recovery, protein supplementation is said to regulate blood sugar levels, curb hunger cravings, and reduce fat disposition.
Protein is an important part of our diet. Ensuring that you have enough protein to recover from your workouts and increase muscle mass is critical to achieving your fitness goals. Experimenting with different protein sources (i.e. from the foods you eat), powders, and finding the method that works for you and tastes good, is an important step in your fitness journey. Let your body talk and tell you what it needs as you navigate your way through your lifestyle changes, especially in the beginning. And remember, you have embarked on a journey to change your body type, increase muscle mass, and feel differently in your body. Your body’s current baseline and intuitive eating habits may not be guiding you in the direction of the body-type you are hoping to emulate. A bit of learning and change is required to move your body in the right direction, and can be achieved as long as it’s done with care, safety, and active listening. Don’t over do it - the best place is to start where you are at, slowly make adjustments, and build on your routine for sustainable change. And - Enjoy the process!