Protein Shakes! Do I or dont I?? I’m often asked by my clients whether or not they should be taking supplements to help them achieve their health and fitness goals. Most frequently, they want to know about protein shakes, which are probably the most widely used supplement out there. The shakes tend to consist of whey protein, although casein (milk), soy, egg, hemp, rice, and pea protein powders are also available. Which protein shake should I choose? Whey is the most common base for the protein powder, as it contains all of the nine essential amino acids that facilitate the healing of damaged muscles. However, it is important to ensure your protein shake is a good quality, less synthetic shake should you decide to purchase one. Monkey Nutrition, MyProtein and Natures Sunshine are good retailers for protein shakes. We will soon be offering protein supplements too which will be non synthetic, and freshly made only a day or so before you buy them with NO preservatives of any kind! Only the best for you guys! Keep your ears open for this one ;-) There are three main types of whey protein: isolate, hydrolysate, and concentrate. Isolate yields a high level of protein and is low on allergenics, making it a good option for the lactose intolerant. Hydrolysate is produced in a way that effectively means it has been predigested, so its rate of absorption by the body is super fast. Concentrate, meanwhile, is the cheapest option, as the effects of its protein content are offset by its significant fat and cholesterol levels. Serious athletes tend to use hydrolysate – so it will come as no surprise that hydrolysate is also the most expensive of the three options. How much protein do I actually need? Without adequate protein, training hard will leave your muscles with a deficit of the building blocks they need to recover, which means youll never build new fibres. Theres a lot of debate as to the ideal amount of protein to consume on a daily basis; each individual needs to work out their bodys specific need. However, myl recommendation for muscle building is 1 to 1.5 grams of protein per kg of body weight per day. This would mean the average man of, say, 80kg needs 120 grams of protein per day if he is to undertake a heavy weights program with the aim of gaining muscle. Thats the equivalent of: Chicken Breast x 2 (60g) Egg x 3 (18g) Steak (6oz): 40g Consuming two chicken breasts and a steak per day sounds like a lot to ask of your stomach (not to mention your bank balance), but its a far from impossible task. So, protein shakes are not strictly essential. At the same time, you can see why they offer a convenient alternative. One shake can save you a lot of time and money. I believe the most important factor to consider when deciding whether or not you need to begin supplementing with whey protein is to remember that it’s just a food supplement. Don’t expect instant results: whey protein is a great source of protein, but its not going to ‘do’ anything for you that food wouldn’t do. Like all supplements, whey protein is best used as part of your overall health and fitness efforts, which will include planning the correct training phases, training intensity, consistency, adequate rest periods, and, of course, a nutritional program calibrated to your current goals. Personally, I would only use protein shakes following a workout simply because of the convenience. I always try to remember that I could completely replace protein powders with whole foods and suffer no negative side effects other than having to rethink my post workout logistics. Protein shakes are a helpful, convenient solution to modern workout life; theyre not a magic wand that will turn your body into a temple overnight. Furthermore, Protein Shakes are best consumed with a solid food to accompany it. Your digestive system NEEDS something to work on and a shake on its own will go straight through you. If you must have them, then consume shakes with solid food!
Posted on: Tue, 04 Feb 2014 13:13:55 +0000
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