Protein Powder Supplements for Fitness
Advice About What Protein is and the Common Types of Shakes
Dec 9, 2008
Taking a protein supplement will not turn you into the incredible Hulk over night, but with regular use you should begin to see results in a few weeks (depending on the intensity of your work out). Protein shakes should be taken 15-30 minutes after workout, as this is when muscle growth occurs, and can also be taken before workout for added effects.
What is Protein?
Protein is the building block of muscle, and indeed vital to all cells in the body. Protein is a chain made up of 20 different kinds of molecules, called Amino Acids, linked together. Your body breaks the protein down into individual Aminos, and each type is then used for different purposes by the body. There are many dietary sources of protein but generally the kind you get in supplement form comes from milk or soya.
According to the Dieticians of Canada 15-30% of your energy intake should come through protein, and when exercising your energy demands can be very high, so eating properly may not be enough.
Whey
Whey protein is the most common and popular form. Whey is produced when making cheese from milk (remember the old nursery rhyme ‘curds and whey’). It is a cheap, easily digestible, rich source of protein. It is also one of the most complete forms of protein, in that it contains an abundance of amino acids. If you mix whey protein powder with water it tends to be digested within half and hour, with milk it takes longer (1-2 hours). This speedy absorption can actually be bad if you are a new comer to protein shakes because your body is not used to getting that much protein in one go, it can cause stomach problems.
Casein
Casein is the technical name for ‘curds’, and also comes from milk, but it is different from whey in that it naturally clots in your stomach, making digestion slower. This means it is great as a slow release protein for people who are new to protein shakes, or for people who want to take a protein shake before bed as the body does a lot of muscle growth during sleep.
Soya
The third common form of protein supplement comes from soya. Soya is an excellent source of protein, in fact it has a higher concentration per gram than does whey, but there are a few factors that cause some people to avoid it. One factor is that Soya is a source of phyto-estrogens, and so many male body builders avoid it for fear of reduced libido or developing female characteristics. Though there has never been any evidence of this, some studies have found it may reduce the level of testosterone in men. The second factor is more cosmetic, the taste, which is not very good; this can easily be compensated by mixing the protein shake with fruit.
Overall it is important, when choosing a supplement, not to get caught up in the hype or go for a product most advertised on television. Many products will claim to have some special patented ingredient that will speed up absorption or make you grow muscles much faster. Most of the time this is just advertising; speak with people who have tried the product and do some research on your own first. It is also important to always maintain a balanced diet in addition to taking supplements.
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