The Athlete’s Guide to Protein Supplements
Protein is essential in every athlete’s diet. Regardless of activity and athletic condition, diverse individuals need diverse protein requirements. Proteins are the building blocks of the body. It is composed of essential amino acids which are important for cell production and regeneration. It is essential in building mass and bulking up muscle. As a health supplement, it is not just for body builders anymore. Athletes of different sporting activities would stand to benefit from added protein in their diets. They are important in the growth and development of the body.
Protein is a macronutrient as opposed to vitamins and minerals which are micronutrients. The difference is in the quantities needed by the body. The body needs a lot of protein to make and maintain every single cell in the body. Hair, nails, hormones and enzymes are made of protein. Proteins supply the body with essential amino acids that are the building blocks of body cells. It also helps boost the body’s immune system as well as speed the healing of wounds and injuries. The body needs protein almost as much as the body needs water.
Protein helps the body repair damaged cells, muscles and bones as well as make new ones. The amino acids from proteins not only provide for tissue production but for hormones and enzymes as well. Because of its role as the building block of the body, it also provides much needed energy to the active athlete.
The enzymes provided by the amino acids in the protein are essential in the metabolic performance of the body. They provide the bricks in the first wall of defense for antibodies and the immune system. They also help the muscle cells with building muscular mass and the connective tissues for bones and tendons.
But without the help of exercise, it can not bulk up muscle. It is an important source of energy although it will not give the body extra strength. There is still no substitute to exercise and activity to build body mass and endurance.
Daily protein intake from food should cover the minimum required recommended dietary allowance for the average person. 3 ounces of cheese, fish, poultry, pork or red meat would equal 21 grams. Milk, yogurt and peanut butter would yield 8 grams per 3 ounces. However, athletes and body builders would need between 1-2 grams of pure protein per pound of body weight every single day. Roughly translated, that’s a lot of food. Bodybuilders and athletes need to consume larger amounts of protein rich foods at all times of the day, without the fat and carbohydrates.
Where Can an Athlete Get The Protein He Needs?
So, where to get the daily protein dose without the trans fat and unneeded carbs? There are a number of protein powders on the market today. They sufficiently supplement the required daily amount of protein that athletic bodies need when burning so many calories. Protein drinks should never be used to replace full meals. Athletes would benefit from consuming protein drinks before and after strenuous activities and at intermittent periods throughout the day.
The most beneficial kind of protein supplement is the whey protein. Isolates and concentrate make up two different types of whey protein. Processed from milk as a cheese extract, whey protein isolates are made of the purest concentrate of protein. It contains both types of amino acids, essential and non-essential. Easily digestible and is quickly absorbed by the body, it is an important supplement when the body needs to replenish nutrients lost during sports and strenuous activities.
Whey protein concentrates contain less protein but has fat, lactose and cholesterol elements. Whey protein in any form is substantially believed to be a more reliable source of protein because it comes in a powder for and requires only water and a vigorous shake to reconstitute it. Protein from meat however, may be easily destroyed through the cooking process. Unless you eat large amounts of raw chicken, you just will not be able to derive the same amount of protein from food as you would with protein shakes.
It is safer to consume and healthier for kidneys due to its overall composition. Protein from red meat would require heavier kidney filtration, overworking the kidney function in the process. Protein shakes are also very convenient; you can take it anytime anywhere. Just add water, milk or fruit juice to reconstitute it. Or you may even mix it with food, add it to baked goods or soups for variety.
Protein powders should contain all eight amino acids. Soy protein lacks one essential amino acid, making it a less desirable alternative although it is the preferred choice among vegetarians. However, it has consistently shown to be effective in lowering cholesterol and the risk of heart disease. It is plant derived, making it harder for your body to absorb and metabolize. As such, it should only be used to supplement the nutritional value of the meat free diet of vegetarians and may not bring much benefit to the active athlete.
Casein protein is richest in milk protein. It is a slow digesting protein, making its absorption by the body take a longer period of time. They are not ideal for protein replenishment after workouts due to its slow absorption rate. Proteins which are quicker at being absorbed by the body like whey, are needed during and after activities. Casein protein is best taken before bedtime when the body needs a steady supply of proteins while the muscles repair and rebuild during the night.
Egg protein is derived from completely fat free and protein rich egg whites. Considered by many as the perfect protein, it is complete in amino acids and glutamic acids. It is just as easily absorbed by the body as whey proteins but must be avoided by individuals who have a history of egg allergies.
Rice protein is derived from brown rice. Containing all essential and non essential amino acids, it is also hypoallergenic to sensitive individuals. Due to its complete protein requirement, it is a viable alternative to soy protein for vegetarians.
Blended proteins or designer proteins are composed of a number of different types of protein derivatives. They are best mixed in varied compositions to assure a measured rate of absorption by the body. You can get just the right mix of whey, egg and soy proteins for a quick, or prolonged absorption time, depending entirely on individual needs.
Regardless of the type of protein powder supplement you may eventually settle on, you must keep in mind that as a supplement, it should only be used as such. There are a number of protein supplements available, like protein bars and protein shakes. Whether you are trying to build muscle mass, lose weight or gain weight, make sure you are choosing the right type of protein powder for your needs.
Photo Credit: Evan S. Photography
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Great Article, I have for years mixed protein products together making my own cocktail of protein mix. Your thought on doing this for weight gain?