Do You Need Protein Powders?

If you’ve visited a gym, then you’ve heard the guys by the weight machines talking about the shakes of protein they drink following workouts and what kind of shake they prefer. Protein powders — poured into a shake or consumed in any way you want to get increasing in popularity as weight loss supplements.

You can purchase protein powders at any nutrition store as well as on the Internet. You can also find ready-to-drink protein shakes in numerous stores. However, are they only for bodybuilders or could an everyday athlete profit from them?

What Are Protein Powders?

Protein powders are available in different types. Three of the most commonly used are whey, soy, as well as casein proteins. “Whey is the most commonly used because it’s a water-soluble milk protein,” says Peter Horvath, Ph.D., associate professor in the department of exercise and nutrition sciences of the State University of New York at Buffalo. “It’s also a complete protein, so it’s got all those advantages.” (Complete proteins contain all nine of amino acids required for human nutrition.) Vegans may prefer soy protein, but Horvath states that its flavor is often regarded as less pleasant, and it isn’t as soluble in water.

Protein powders can also be purchased at various price points. “For the casual athlete who doesn’t have a specific need at a certain time of their training, the cost is not that important,” Horvath says. “So should you choose to utilize them, you’ll get about the same amount of benefit by using the less expensive products that are available in the marketplace.

In some specific situations, Protein powders can be beneficial. “They’re an easy and convenient source of complete, high-quality protein,” claims Carole Conn, Ph.D., assistant professor of nutrition at the University of New Mexico. But keep in mind that most people, even athletes, can also get everything they require by eating sources of protein lean like fish, meat poultry, and dairy products.

When would you be able to consider using them? There are several reasons for an athlete who isn’t a professional to be looking to add more protein to his or her diet, according to Barbara Lewin, a dietitian and sports nutritionist who has worked with NFL, NBA, and NHL athletes and trained Ironman athletes:

  • As you get older, you’re getting bigger. A teenager requires more protein to fuel their workouts due to the fact that the body is still growing and requires much more protein.
  • When you’re just beginning a workout. If exercise is new to you and you’re trying to build muscle, you’ll need higher amounts of protein than typically would.
  • When you’re increasing the intensity of your workouts. If you usually exercise for half an hour a handful of times per week but now you’ve decided you want to do a half-marathon and your body is going to require more protein.
  • If you’re recuperating following an injury. Athletes who suffer from injuries in sports often require more protein in order to help to heal.
  • If you’re going vegan. People who follow a vegan or vegetarian lifestyle cut out several common sources of protein from their diet, like chicken, meat, fish. They may also eliminate eggs and dairy products as well.

“All of those are valid reasons for trying to get more protein into your diet, and protein powders are one way to do that,” Lewin says. Lewin.

But there’s a big warning, Lewin adds: it isn’t that hard for achieving those goals. Most Americans already receive around 15 percent of their daily calories in protein. To build up a pound of muscle Lewin explains, the body requires about 10-14 grams of protein a day.

“That’s not much at all. Some of these powders provide an average of 80 grams protein in each serving. There’s no need for that. What your body will need be doing is breakdown it to get energy. And too much protein can be hard on your liver and kidneys.”

Protein Math

So how can you tell if you’re already eating enough protein? Do the math.

The following daily tips come directly from American College of Sports Medicine as well as the Academy of Nutrition and Dietetics:

  • The average adult needs 0.8 grams of protein for every kilogram of weight of body mass per day.
  • Those taking part in competitive sports require 1.1 or 1.4 grams of protein per Kilogram of their body weight.
  • Competitive athletes need 1.2 and 1.4 grams. Those involved in ultra-endurance sports may need up to 2.0 grams per kilogram of weight.
  • Athletes who build muscle mass need 1.5 to 2.0 grams per kilogram per day.

Imagine you’re an adult athlete who would like to build muscles, and you weigh in the range of 75 kg (165 pounds). The amount of protein you’d require in a day would be 150g. That sounds like a lot. However, a 4-ounce hamburger has 30 grams of protein. 6 ounces of tuna has 40 grams and an ounce of cheddar cheese is 7 grams.