Athletes looking to build strength and muscle know that in order to do so, it’s vital to increase the intake of protein. The fitness benefits of a high-protein diet is a widely-accepted practice and is backed by scientific research. Research has shown that “within four weeks of protein supplementation in athletes using resistance training, there were significantly greater gains seen in protein synthesis and body mass in the group of subjects with the greater protein intake. In studies examining strength-trained individuals, higher protein intakes have generally been shown to have a positive effect on muscle protein synthesis and size gains (Jay R. Hoffman & Michael J. Falvo)
I have spent the better part of the last two years working on achieving my fitness goals.
My motivation initially started with wanting to improve my basketball skills. I knew that I needed to work on my endurance and gain more strength in order to be a stronger player on the court. That meant that I needed to build more muscle. I started lifting weights at my friend’s home gym and I quickly became obsessed with lifting. I started following popular weight-lifters on various social media sites and reading about ways to enhance muscle-building. In doing my research, I started learning about the importance of incorporating enough protein into my diet. Along with adding protein-rich foods into my daily regimen, I learned about the popularity of protein powders among athletes and how they can be helpful in building muscle. From there, I started educating myself on the various protein powders on the market. There were so many to choose from and I wasn’t sure which one to choose, or even how to add a powder into my diet. I wanted to find out which types of protein powders were considered safe to use and would give me the best results for my fitness goals.
Through my own fitness journey, I have learned that protein is helpful for muscle growth, but protein also aids in managing body weight; reducing blood pressure; aiding in exercise recovery by reducing muscle damage while also providing extra nutrition. (medicalnewstoday.com) Protein is the basis of the “major structural component of muscle and other tissues in the body. In addition, proteins are used to produce hormones, enzymes and hemoglobin.” There is proven support for the idea that “high intensity training creates a greater protein requirement.” (Jay R. Hoffman & Michael J. Falvo) Based on research on the effect of increased protein in the diets of athletes, recommendations have been developed to help determine how much protein intake is safe. The amount of protein a person needs really depends on factors such as, how much protein is already being consumed from foods, a person’s weight and activity level. (Lauren Manaker) “The recommended daily intake of protein for people ages 19 years and over is 46g for women and 56g for men.” (medicalnewstoday.com)
Given all of the information regarding the importance of protein intake, it’s important to make an informed decision about which type of protein powder to use in order to enhance strength training. The options available include whey protein powders, Casein, Egg, Pea, Hemp, Brown Rice and Mixed Plant Protein. Whey and Casein Protein powders are the two most popular options for athletes. Whey is popular because it is easily absorbed by the body. Whey proteins have been proven to help make a person feel fuller longer, which helps people who want to lose weight. Whey is a complete protein that is extracted from milk and has all 9 essential amino acids and is low in lactose. Casein is popular because it's more easily digestible.
There are 3 types of whey protein powders that are available. Whey protein can help build muscle mass and strength and enhance post-workout recovery. It also helps improve body composition, reduce appetite, decrease inflammation and support heart health. (Kris Gunnars) Options include Whey Protein Concentrate, which has low levels of fat and carbohydrates and has 30-90% protein. This is the most popular type of Whey protein used for muscle building, but it does have the highest dairy content. The second option is Whey Protein Isolate, which usually has about ninety percent protein and lower carb and fat percentage. This is a good choice for someone who wants to watch their calorie intake and it’s fast-digesting for after a workout. Then, there is Whey Protein Hydrolysate. This type of whey is the most easily digested because it has already gone through a process of “predigestion”. (medicalnewstoday).
Another popular option for protein powder is Casein. This type of protein is also extracted from milk and is known for speeding up muscle recovery after exercise, but is not a good choice for people who are vegans or have milk allergies. Casein is digested and absorbed more slowly than whey protein, which can reduce the rate of muscle protein breakdown. It may also be more effective at increasing muscle growth than other types of protein such as soy, but not more than whey. The downside of Casein protein is that it can cause bloating and gastrointestinal distress. (Kris Gunnars)
After narrowing down the two best types of protein powders for optimal strength training, it’s important to know what ingredients to stay away from in a protein powder. From what I have learned, it’s best to avoid powders that contain gluten; dextrin and glucose; artificial sweeteners; soy protein; vegetable oil and fats; thickeners and gums like xanthan gum; and other fillers like coconut flour or psyllium fiber. Like with most things that we consume, the less ingredients the better. (Teresa Cutter)
If you are someone like me who wants to gain muscle and improve your athletic or weight-lifting performance, adding a protein supplement to your diet is a crucial thing to do. It provides so many benefits beyond just adding muscle. It has been proven to be a safe supplement and there are a wide variety of options available. It’s important to know what’s in your protein powder to ensure that you are taking the right one for you.
Citation Page
MediLexicon International. (n.d.). Whey protein: Health benefits, side effects, and dangers. Medical News Today. Retrieved March 26, 2023, from https://www.medicalnewstoday.com/articles/263371
Hoffman, J. R., & Falvo, M. J. (2004, September 1). Protein - which is best? Journal of sports science & medicine. Retrieved March 26, 2023, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/
Emily Lachtrupp Headshot Emily Lachtrupp, M. S. (n.d.). 7-day no-sugar high-protein meal plan for diabetes. EatingWell. Retrieved March 26, 2023, from https://www.eatingwell.com/article/8035565/no-sugar-high-protein-meal-plan-for-diabetes/
9 ingredients that should never be in your protein powder: Protein powder, B recipe, protein. Pinterest. (2021, May 17). Retrieved March 26, 2023, from https://www.pinterest.com/pin/9-ingredients-that-should-never-be-in-your-protein-powder--4574037112385642/