So you’re thinking about using a protein supplement, but aren’t sure which type to buy, how they work, and what role they will play in your health and fitness plan? This article is not meant to replace the advice of a physician but will provide an overview of protein supplements for informational purposes. Anyone considering the use of a protein supplement should first consult with a healthcare provider.
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What are Protein Supplements?
Protein supplements, sometimes called bodybuilding supplements, are products typically used by professional athletics, marathon runners, bodybuilders, and weightlifters. They are also used for people who do not eat enough protein such as vegetarians or vegans. There are other medical reasons people may need protein supplements and we’ll discuss that later on in this article. Over the past decade, protein supplements have taken the health market by storm and more people than ever are taking them to boost athletic performance or when they aren’t getting enough protein in their diets. These supplements can take a variety of forms.
Protein Powders
One of the most popular ways to take protein is in the powdered form that is meant to be mixed with water, juice, or other drink. In the past, these products were usually found at the gym, but now protein powders are available in grocery stores, pharmacies, restaurants, retail stores, hospitals, and online from a variety of sources. The three most common protein powders are made from whey, soy, casein protein, or a combination.
Whey
Whey and casein are ingredients that occur naturally in milk from cows, goats, sheep, and etc. and are known to contain significant amounts of protein. Milk-based protein powders take the protein nutrients of milk and leave out the carbohydrates and fats like cream and butter. In other words, whey is the liquid that is left over after the curdles of milk have been removed. There is a debate if those who are lactose intolerant can take whey proteins so this would be a good question to ask your medical provider. Whey-based protein powders are the most commonly used, likely because it’s a water-soluble milk protein and easy to add to other beverages. Whey is also considered to be a complete protein. Complete proteins are ones that contain all of the amino acids that health experts believe are necessary for a healthy diet.
Soy
Another source for protein powder is soy-based, which are made from soybeans. It contains all the essential amino acids and is a great alternative for vegetarians or vegans. Without flavoring added, soy protein can be bitter and is not really delicious all by itself. It doesn’t usually dissolve well in water, either, which sometimes makes it difficult to stir into that smoothie after a workout.
Egg, Pea, Hemp
Other sources of protein powders include egg, peas, and hemp. Egg protein is a great dairy-free option. Peas and hemp are also a good option for vegans and vegetarians. Peas contain arginine, an important amino acid for muscle building. Hemp protein has a nutty, rich flavor that blends well with drinks and/or foods.
Shop Wisely
Protein powders come with widely varying price tags depending on the brand. Make sure to read the ingredients carefully and certainly avoid products with a lot of added sugar. Some protein powders also contain protein-rich grains such as wheat, quinoa, oat, or brown rice proteins. Branched-chain amino acids (BCAAs) are often listed as an ingredient and they work together with the protein sources. Your body needs all nine essential amino acids for optimal muscle protein synthesis, but three of them (leucine, isoleucine, and valine) have a branched chemical structure that gives them extra muscle-building abilities. You might see these listed as an ingredient in your protein powder, along with Omega 3s found in sources such as salmon or tuna. Omega 3s are known as fatty acids and are beneficial fats that you must get from food or supplements since your body doesn’t make them.
Take Creatine with Protein?
Many trainers will suggest taking a creatine supplement in addition to your protein supplement. Creatine is formed of three amino acids: L-arginine, glycine, and L-methionine. It makes up about one percent of the total volume of human blood. Around 95 percent of creatine in the human body is stored in skeletal muscle, and five percent is in the brain. Next, to the protein itself, creatine is popular for muscle-building supplements. Creatine helps produce extra energy that your muscle tissue uses to work harder, for longer. Opinions vary on the value of adding creatine to a diet already rich in protein sources, but some studies say creatine can significantly enhance lean body mass, increase strength, and increase muscle size. The amount of creatine added to the diet is important, and you don’t want to overdo the dose, but most experts agree that small amounts are safe. Many athletes include creatine as part of their health and fitness plan in training because the product has been shown to be effective in recovery, improving the physiological response to strenuous exercise. Diet can certainly help, one pound of beef consists of 5 grams of creatine, but food takes time to digest and most people don’t want to eat right after a workout. Other medical uses for creatine include treatment for muscular dystrophy, and for helping couples conceive a child when sperm mobility is indicated as the challenge.
Take Glutamine with Protein?
Glutamine (often called l-glutamine) was first used in powder form by people in the fitness industry who were looking to preserve muscle tissue. Glutamine is an amino acid that is a building block of protein and is particularly important for muscle growth and recovery following exercise. Hard exercise and training is wearing on the body and reduces glutamine levels in the body. This product is meant to be used along with a protein supplement, such as protein powders. In combination with protein (casein or whey), some sources report that glutamine assists an increase of muscle protein synthesis by 8.3 percent as compared to protein alone. More research is needed to determine the exact amounts and combinations of glutamine with protein for optimum benefits, but some reports say glutamine can reduce fatigue and soreness after a workout, increase body mass as muscles recover faster, and improve performance during athletic games and events. These improvements in performance are thought to be due to the fact that glutamine, used with protein supplements, is replacing what is naturally lost during exercise and provide the body with extra nourishment that ordinarily would not have been available through diet and previous exercise alone. There are dietary sources of glutamine, which include beef, chicken, fish, eggs, beans, dairy products, cabbage, spinach, and beets. However, many of us may also like to supplement glutamine in powder or tablet forms, as consuming sufficient foodstuffs may be impractical.
Benefits of Protein Supplements
If your healthcare professional advises a protein supplement, it might be due to concerns that your diet alone is not providing everything you need to be healthy and strong. This is especially important for children who are still growing and for kids who play sports in school. A teenager’s body needs more protein to grow muscle mass so the extra stress of playing sports like football or soccer or running track will be hard on the body. Every person is different and some kids require more rest, vitamins, water, and other nutrients after a difficult practice session. Protein supplements can help speed up recovery time, but should only be used with the advice of a physician. Some healthcare providers specialize in sports medicine, so make sure that your child gets the care he or she might need. Protein supplements can be beneficial if you’re just starting a health and fitness program because your body isn’t used to the stress of having to recover after a workout. They can also be helpful when you’ve been on an exercise program for a while, but you are ready to increase the time spent exercising or increase the number of weights being lifted/moved. Whenever you increase your workout, it will demand more from your muscles and take longer for you to recover between exercise times. When you’re recovering from an injury, your doctor may prescribe a protein supplement to help you heal faster. Professional athletes with sports injuries frequently need more protein to help them heal and the same benefits will apply to you, especially if you’re going vegan or vegetarian. People who pursue a vegan or vegetarian lifestyle don’t eat beef, chicken, or fish, and sometimes eliminate dairy and eggs. Those food choices limit many (but not all) of protein-laden foods so adding a supplement makes sense, even if using the protein powder temporarily. Older people can benefit from protein supplements too. Many older people are using protein supplements in the form of shakes and powders because it is a convenient protein. As people age, they lose muscle from less activity and protein supplements add this important nutrient back into the diet. This is also helpful during times that the elderly don’t have much of an appetite or lack the energy to cook and prepare healthy foods. In addition, protein supplements are sometimes used in hospitals to reduce the recovery time for patients and to boost the immune system.
The Right Time for Protein Intake
Choosing the correct time to take your protein can affect the benefits it has on you and your body, but the jury is still out on whether you should best take it before or after a workout. When training, most agree that the most important time to take protein is after your workout. Your muscles will then soak up the nutrition for muscle recovery and growth. Some experts are now saying that taking a protein supplement before a workout, about 30 minutes before, gives your body an extra boost that makes the workout a lot easier to endure. If your day is super busy on a regular basis, the best time to take your protein supplement might be first thing in the morning. That way you have your protein boosted and you never have to skip or reduce the workout plan because you forgot to supplement your protein that day. Taking a protein shake can also help you sleep better every night, because your muscles are less sore, which might keep you awake, and your body already has fuel to recover during the downtime. Whether you are a teen playing soccer in school, or an older person needing a body strength boost or an athlete training for a running or sports event, don’t think that you’re stuck just drinking your protein powder in water or juice. There are also a number of great ways you can use protein powder besides pre-made shakes or mixing up a beverage yourself. You’ll likely enjoy making protein-packed recipes also, such as pancakes for the morning or homemade energy bars to enjoy after a meal.
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The Dangers of Too Much Protein
There are certainly some words of caution to mention here. Too much protein is not good for your body. Possible side effects of too much protein include muscle cramps, upset stomach, diarrhea, dizziness and elevated blood pressure. There have been rare reports of liver dysfunction and kidney damage, but much of this is due to improper use or abuse of protein products. Make sure you select a quality product, use it in the proper dosage and take it exactly according to the directions. This can minimize the risk of possible side effects from using the product. The first dose should be small so that you can find out how your body responds to the product. Your healthcare provider is likely to advise you to monitor your kidney function while you are using any protein supplement. That’s because you are giving your body more protein than it would normally have available if you were just getting it from table food, and whenever there is excess, your body has to work harder to process this protein and flush it out. This could make you dehydrated, so it is important to keep your water intake at good levels while using your protein supplement. This will help your kidneys and heart, along with other important body functions. Some experts advise drinking water before exercise and others say that after exercise is best. Whatever time you choose to increase your water intake, make sure that it is in moderate amounts (four to six ounces) at a time. Too much water can be a problem for your body as well, and in some cases, can cause serious complications. Bottom line is that protein supplements are a convenient source of protein for people of all ages and walks of life. However, it is important to remember that most people can likely get the protein they need plus trace minerals and vitamins by eating foods like lean beef or elk, fish, chicken or turkey, and dairy products including yogurt and aged cheese.
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