Protein Powder

Why Protein Powder?


Protein powder is the most cost effective way to go on a supplementary protein regime. It is also the most popular and most whey protein products come in this form. Because of this, protein powders have the most flavours and some even come in neutral flavouring so you can add your own flavours. They don't take much time to prepare at all, all you really need is either a shaker or blender and mix the powder with water. Although the shaker will work just fine, it doesn't mix the powder nearly as well as a blender and you may get lumps in the shake. The main downside to protein powders is that you have to pre-mix it with water so if you're on the move or at work for example, you'll either have to make it beforehand or consider a protein bar or other protein drink.

Advantages

  • Most cost effective
  • Most flavours on the market
  • Can mix with other foodstuffs

Disadvantages

  • Need to prepare beforehand

How much whey protein to take?

Muscles require protein to grow, and if you do not have enough protein you just can't build muscle. Worse still, if you exercise regularly and don;t have enough protein, your body will start to cannibalise the easiest source of protein it has on hand, your muscles. The U.S Food an Nutrition board has set the RDA or recommended daily allowance for protein at 0.8 grams of protein per kilo of bodyweight. For people who train regularly, you will need about 1.4 to 2.4 grams of protein per kilo of bodyweight.

Just remember that you still get protein from ingredients in your daily meals such as meat, fish and eggs. The problem is that many people either don't have the time to munch their way through half a chicken if they've got a busy lifestyle or sitting in an office. Protein shakes and bite-size protein bars ensure you have a convenient supply of protein without the effort.

Just remember though that protein supplements by themselves won't get you big, you will still have to workout to get muscle. Protein is a bit like the bricks needed to build a house, you'll still need to put the work in to pile the bricks on top of another to finish a house.

What to look for in a protein powder?

Protein powder science has come a long way. About 10 years or so ago, milk (casein) and egg protein were considered the best proteins on the market. In recent years however, scientists have discovered that whey protein is the best form of protein supplementation you can take. This is why anout 90% of the protein supplements you can find on the market are whey protein. There are various types of whey protein powders you can take, and it will depend on what your goal is and how you plan on using it.

The three main types of whey protein powder available will usually fall into one of three categories: whey concentrate, whey isolate and a whey protein blend.

Whey protein supplements will have different levels of protein in them, and the goal for any user is generally to get the highest amount of protein you can per serving. Whey concentrate will contain 34% at the lowest quality to 80% at the highest quality. A whey isolate powder contains the highest percentage of protein at 90%. A whey blend is a combination of the two with differing ratios of both whey concentrate and isolate.

How to determine the makeup

The best way to determine the makeup of whey concentrate to isolate is to look at the label at the back of the protein tub. You can find the makeup by following this simple formula:

Grams of protein per serving / Grams of protein per scoop

If that figure is around 85% then you are getting 80% concentrate with 90% whey isolate per scoop. So if you use the formula and get 90% protein per scoop then it's probably just whey isolate in the mix.

Although many will say you should always go for a whey isolate, generally, if you only go for high quality whey concentrate, there is not much difference in effect when it coems to building muscle. Blends are great as well, since they increase the amino acid spectrum, giving you a more complete protein supply. You are generally best taking this either as a supplement to your main protein-laden meals or as a post-workout supplement where there is the "magic" 15 minute window of opportunity post-workout where your body absorbs the most protein.

If you intend to take this as a meal replacement however, you are better off going for the meal replacement powders. This is because they will be made from a wide umber of protein sources, not just whey. This will ensure that you have a very complete protein supply. In addition, they also contain enough carbs to keep you going after a workout. Too little carbs after a workout will leave you feeling tired and drained.