How much protein should I eat in a day?
Your ideal protein intake will be dependent on a variety of factors, such as: age, activity level, body composition, and overall health. Most peer-reviewed studies suggest that 0.7 - 1 gram of protein per lb of lean mass each day is optimal for people who are engaging in daily physical activity, which often translates to approximately 40% of your daily food intake. You may be wondering, WHY so much? Well, let’s dive into that a little bit more.
Let’s talk about the importance of protein:
Of the three macronutrients (protein, carbohydrates, and fats), protein serves several critical functions. First and foremost, it is the fundamental building block of muscle tissue, aiding in repair, growth, repair, endurance, and overall recovery. When engaging in physical activity, especially resistance training, the muscles undergo stress and microscopic damage. Protein is essential for repairing this damage and fostering muscle hypertrophy, enabling them to become stronger and more resilient. Additionally, adequate protein intake supports the synthesis of enzymes, hormones, and other vital molecules crucial for optimal bodily function. Beyond muscle development, protein aids in satiety, helping to manage appetite and potentially contribute to weight management goals. In essence, protein stands as a cornerstone nutrient in a fitness regimen, essential not only for achieving muscle growth but also for overall health and performance enhancement.
Although protein is SO important in our diets, sometimes it can be challenging to hit your protein intake goals every single day, especially while trying to be on par with your other macronutrients and caloric intake. If this is something you find can be difficult at times, you may have thought about supplementation with protein powder, which can come with it’s own set of questions! This blog post is here to hopefully provide you with some helpful answers!
What is protein powder?
Simply put, protein powders are powdered versions of the various forms of protein that can be extracted from plants as well as animals and animal products.
Soy: Soy Protein is made of ground soybeans, and digests at a moderate rate. Compared to other forms of protein powder, it has greater amounts of 2 amino acids - glutamine and arginine, which may help support immune function, digestive health, and brain function. It is a complete protein, and is considered to be the most effective plant-derived protein source for building or maintaining muscles.
Pea Protein: Derived from a yellow pea, this form of protein powder is often the most highly digestible of plant plant proteins, which is important to consider if you have a sensitive stomach. However, it is not a complete protein and is low in amino acids; nutritionists often advise to pair pea protein with another plant-based protein such as rice or hemp to round out its amino acid profile and make it “complete”. You may see “Pea Protein Isolates” advertised as well as a regular “Pea Protein Powder”, and at its most basic level, the biggest difference is that the “isolate” will have a slightly higher protein content; the calorie count may be higher as well.
Rice Protein: Rice protein powder offers a vegan protein isolate made from rice, and is a great option for those who are not consuming animal or milk based proteins in their diet. Rice protein is not considered to be a “compelte protein”, meaning it is either missing or low on one or more of the nine essential amino acids - in the case of rice protein, it is very low on lysine, which is essential in promoting calcium absorption and retention, as well as aiding fatty acid metabolism and maintaining low cholestorol levels. Combining it with hemp or pea protein is a sustainable solution if you choose to go with rice protein.
Hemp Protein: This protein powder is made from nutrient-packed hemp seeds. Do to the lower protein content per scoop in comparison to other forms of protein powder, hemp protein is not typically the best option for boosting muscle growth. It does, however, offer a good dose of fibre and omega-3 fatty acids; pairing it with a rice or pea protein powder will round out its amino acid profile and make it a “complete” protein. Hemp protein is a good option if you are looking to ramp up your overall nutrient intake, and do not have strong protein needs.
Egg White Protein: Very simply put, this form is dried egg whites that have been turned into powder. Egg white protein digests faster than casein, and although not as optimal as whey or casein protein in terms of muscle protein synthesis, it is a good option in a post-workout or meal replacement smoothie. It is also a great substitute for anyone who avoids dairy, as casein and whey are derived from milk.
Casein Protein: Found in milk, casein is a form of protein that takes longer to digest than other forms of protein. For this reason, it can be helpful on a weight loss journey, as it may help to keep your body feeling fuller for longer, and is often a great key to a meal-replacement smoothie. Casein does offer a full amino acid profile, and aids in muscle protein synthesis, promoting overall muscle maintenance and growth.
Whey Protein: Also derived from milk, whey protein comes in two forms - a whey concentrate and a whey isolate. Whey protein is perhaps the most popular type of protein supplement on the market; it enters your bloodstream faster than any other protein and boasts the highest level of the amino acid, leucine, which is optimal for providing muscles with fuel for a workout, and for building muscle. Both whey isolates and whey concentrates will have similar benefits for active people, there are some minor differences. Although more expensive than a concentrate, a whey isolate protein will go through more processing and will therefore yield a higher protein content and a lower carb and fat content per 100 calories.
Do I need a Protein Powder?
Not everyone needs protein powder. Some people are able to reach their “protein goals” through their every day diet without needing supplementation. However, that can be very dependent on your other macronutrient consumption, calorie intake, activity level, health and fitness goals, and several other factors. Protein powder may be helpful if you are:
Working towards performance goals: while protein needs will vary by activity or sport, if you are focusing on power and strength, protein powder can help to ensure adequate intake, which will enhance recovery, muscle protein synthesis, muscle growth, and ultimately performance.
Striving for body composition goals: Optimal protein intake is typically higher for those who are working towards fat loss goals. Protein helps support muscle growth, reduce the loss of lean muscle mass, and increase satiety levels, making the use of protein powder beneficial.
Vegetarian or Vegan: The restriction of animals or animal products from a diet may make it challenging to meet a daily protein requirement, as the protein content in plant-based whole foods is often lower than animal-based foods. If you are following a vegetarian or vegan diet, a protein powder can be an extremely helpful supplementation method to ensure your protein intake is high enough and you are consuming an adequate balance of all amino acids.
Struggling to meet your protein intake: For general health, it is advised to seek your daily nutrients from whole foods as much as possible. However, if you are struggling to meet your protein needs or just starting out on your nutrition journey, a good, clean protein powder may be very helpful.
What should I look for when picking a protein powder?
With so many options out there, choosing a protein powder can be a VERY daunting task, and walking into a supplement store might leave you feeling overwhelmed and confused due to the hundreds of options lining the shelves. Have no fear - keep these things in mind when looking at protein powders to help you choose the right one for YOU!
Pick the form you digest the best: While whey protein powder (concentrate and isolate) is the most researched form of protein powder, and has been proven in several academic studies to be the most effective in many cases, some people may find it hard to digest. If your system may find whey to be too harsh to digest, a combination of a pea protein with rice or hemp might be a more suitable option!
Look for a COMPLETE amino acid profile: making sure that a protein powder (or a combination of two protein powders) offers the optimal ratio of all nine essential amino acids is very important when choosing a protein powder. Without a complete amino acid profile, you will be missing out on the key benefits of proper supplementation in the first place and hinder your results.
Find a CLEAN protein powder: fillers and additives are far too common in many protein powders, and THESE are often what makes it hard for your system to digest. Opting for protein powders with minimal ingredients (such as the protein source, flavouring, and sweetener without fillers or additives) is important so that you helping your body, not hurting it. Nutrition labels and signs that say “no added sugar” will also mean you are looking in the right direction. Additionally, it is often that the smaller the scoop or serving size of protein powder, the less and additives that will be in there!
20+ grams of protein per serving: A high quality protein powder will generally offer 22 to 26 grams of protein per serving, and each serving will be 90 to 120 calories each.
Look for third party testing: Many popular protein powders are produced in the United States, but they are not regulated by the FDA. Therefore, it is beneficial to opt for protein powders that have undergone third party testing, ensuring that the ingredients and ratios on the label are accurate. Furthermore, it is always a great idea to go with one that is banned-substance tested, even if you are not a competitive athlete. The World-Anti Doping Agency bans several substances for athlete consumption, primarily to protect the health and wellbeing of high-performance athletes; even if you are not a competitive athlete, opting for a sport-certified protein powder will ensure you are consuming a high quality product that is third party tested.
What is our recommendation?
Overall, at Taproot, one of our FAVOURITE protein powders is the AllMax Isoflex, which is a pure whey protein isolate. Offering a 90% protein content, no gluten or added sugar, and banned substance tested and certified, the AllMax Whey isolate is a clean and easy to digest protein powder that comes in a great variety of flavours. Additional benefits are that it mixes well with water and milk, as well as in some of our favourite protein powder recipes (stay tuned for some!). What’s even GREATER about AllMax is that you can pick it up right at our studio, where we have a variety of great flavours, as well as additional AllMax supplements to help you on your fitness journey!
Opmerkingen