The Power of Protein Powder

Kelly Gonzalez
Busy Bodies- Health and Fitness
Date Published: April 29, 2009


The Power of Protein Powder

Yesterday I went shopping. Unlike most young female consumers I didn’t shop for clothes, shoes, or electronic devices. I went shopping at the Vitamin Shoppe after seeing a sign outside of their store that read “Semi-Annual Sale!” One of the main items I was after was protein powder.

The brand I usually buy was not on sale though. After talking with the sales clerk I was left feeling guilty for not splurging and buying the brand that I’ve had much success with. According to him, it was the best.
Oh, well, it wasn’t in my budget. I explored the ingredients of the “sale” brands to find the one most suitable for my needs- aid with recovery, help maintain lean muscle mass, low fat, low in carbohydrates and sugar, and a full profile of branched chain amino acids. With so many choices it wasn’t easy, but after scrutinizing over nutrition labels, I found a protein powder right for me.

If you’re not sure if you should supplement your diet with protein powder I would highly recommend you do. Protein itself is a macronutrient essential to build, repair, and provide maintenance to the body. Plus, protein helps with weight management by keeping you fuller longer since it takes longer for your body to digest.

The American diet is one of the few that is notorious for getting an ample amount of protein, but not all protein sources are created equal. While you should be able to meet the recommended daily allowance of .80 g/kg of body weight per day easily in the typical American diet you could be getting “bad” sources of protein full of fat and cholesterol. Good sources of protein include lean meat, eggs, fish, low-fat dairy products, and non-animal products such as soy, nuts and seeds, and legumes. Supplementing your diet with protein powder is a convenient way to receive a good source of protein, and reap the many benefits without adding fat, sugar, or a surplus of extra calories

Most protein powders offer a complete profile of amino acids. Amino acids are the building blocks of protein. Non-essential amino acids are naturally made by the body in sufficient amounts, but may need supplementation depending on individual needs. These include amino acids such as glutamine, arginine, alanine, and taurine. Essential amino acids must be taken in through food sources or supplements in order for the body to function properly. These include: isoleucine, leucine, and valine. These essential amino acids are also called branched-chain amino acids or BCAAs.

A study in the 2003 Journal of Nutrition found that higher levels of the essential amino acid, leucine, helped people preserve lean muscle mass. Lean muscle mass is significant in weight management, because muscle burns more calories than fat even at rest. Approximately 1 pound of muscle burns about 50 calories per day at rest. Therefore, protein can help you lose weight from fat, sparing your calorie burning lean muscle tissue.

Ingesting protein after workouts can boost recovery time. BCAAs are metabolized directly into muscle tissue aiding in protein synthesis. Glutamine, a non-essential amino acid mainly responsible for muscle repair, is produced within the body, but intense exercise can quickly deplete your natural resources. By ingesting protein powders after workouts you can restock your glutamine stores and feel stronger for your next workout.

If you choose to use protein powders in your diet it’s important to know your choices. The purest form of protein powder is “isolate.” Isolates contain the most protein, about 90-98%, while concentrates contain about 40-85% protein per gram, because it is less filtered. Both forms are generally low in fat, lactose, cholesterol, and carbohydrates. The two most common forms of protein used in powders are whey and casein.
Whey protein is made from a by-product of cheese from cow’s milk. It is known as the fast digesting protein, most desirable for post workouts, because it is absorbed very quickly by the body, usually within an hour, offering immediate repair to damaged muscles.

Casein, also known as “milk protein,” is a slow absorption protein. It can remain in the blood stream for up to 7 hours, allowing a slow and constant release of amino acids. Casein is the ideal protein to use for meal replacements, keeping you full longer. It is also the best source of protein to take before bed. Your body repairs itself during sleep. Casein helps protect muscles from catabolism; helping you increase your muscle mass and strength.
Many protein powders offer a combination of whey and casein so you can benefit from both- the fast acting whey for repair, and the slow digesting casein to spar muscle tissue from being used for energy.
To be honest, protein powders are not always tasty, especially when plainly added to water. For a better tasting option, mix in low-fat milk or add to a smoothie. I like to add protein powder to my morning oatmeal or cereal. Ingesting protein in the morning helps stabilize blood sugar levels throughout the day, so give it a try.
Remember, protein powder is not just for bodybuilders, it won’t bulk you up if you have it in the right amounts. Athletes should consume about 1 gram/pound of bodyweight, while the less active individual may only need about 1 gram/kilogram of bodyweight. To find the optimal protein powder for you visit your local wellness store such as GNC.
Kelly’s Favorite Protein Shake
1 serving of protein powder
½ banana
1 cup of mixed berries
6 oz. of skim milk or soy milk
6 oz. of water
6-8 ice cubes
* Mix ingredients in a blender, pour, and enjoy!