Supplements 101: Protein Supplements
Soy or whey… Whey isolate or concentrate… Bars or Powders… Mix with milk or water… Before your workout or after… 1 scoop or 2…
At least one of these questions may have come to mind when you were buying, consuming, or considering protein supplements in the past. They’re all valid and important to answer. Protein powders and bars have become one of the most popular supplemental forms of nutrition out there due to their convenience and efficacy. The stuff works! But its most beneficial when used properly. Today, we’ll cover what protein supplements are made of, what kinds are available, when to use them, and who would benefit most from them.
Protein Overview
If you’ve followed our blog from the beginning, you remember when we covered macronutrients, protein being one of them. Protein is made up of small compounds called amino acids. There are 20 different amino acids. Nine of the 20 are called “essential amino acids” because our body does not produce them naturally. We must consume them through our diet.
There are multiple different food sources that we can obtain these amino acids from. Some provide all 9 of the essential amino acids, plus more. Those that do so are called “complete proteins”. Those that do not provide all the essential amino acids, or do not provide them in the proper ratios for our body, are known as “incomplete proteins”. Incomplete proteins must be combined with other incomplete proteins to provide all the essential amino acids. Just like whole foods, protein supplements follow this same pattern.
Types of Protein Supplements
Manufacturers can use animal-based products, such as whey protein from dairy, to make their supplements and produce complete protein products from that alone. On the other hand, they can also use plant-based ingredients, such as soy, hemp, or brown rice, to make their supplements. In this case, they would need to combine different plant-based ingredients to make a product that provides the 9 essential amino acids in the proper ratios for our bodies. Below is a list of animal-based protein powders on the market today and plant-based proteins commonly combined to make the plant-based protein supplements currently available.
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Whey Concentrate
Whey Isolate
Casein
Collagen
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Soy
Pea
Chia
Flax
Brown Rice
Pumpkin Seed
*This list does not include all the AB protein powders or PB protein sources
As you can see, there are several kinds of protein supplements to choose from. However, before deciding which to go with, you should understand whether you need to include a protein supplement into your diet in the first place. Ideally, we should get majority of your recommended protein supply from whole foods. On top of the protein, whole foods provide other nutrients that we need for a well-rounded, healthy diet. For example, red meat contains protein, but it is also rich in iron, vitamin B12, zinc, and other key nutrients that you may not get, or get in the proper ratios, from supplements. Now, if you have made some dietary changes to increase your whole food protein intake and are still struggling to consume enough protein, then it may be time to consider protein powders or bars.
Who Benefits from Protein Supplements?
This supplement is not necessarily sport specific. Endurance athletes, sprinters, and even your general population athlete whose goal is to stay in shape can benefit from properly using protein powders. However, those who have a higher protein requirement typically benefit more than those with relatively lower protein needs.
Heavy resistance training athletes and those in a caloric deficit both require a higher protein demand than the general population or endurance athletes who don’t lift often. Therefore, they may benefit from a scoop of whey protein around their workouts. Vegetarians and vegans may struggle to reach their protein requirements as well. So, they would benefit from adding a plant-based protein supplement into their diet.
The main question to ask when deciding whether to use protein supplements or not is, “am I getting enough protein from whole foods alone?”.
The main question to ask when deciding what kind of protein supplement to use is, “what is my goal?”
In other words, what benefit do you want to see from the protein supplement you’re using.
What Type of Protein Supplement is Best For Me?
If you want a protein supplement that will help you recover as quickly as possible, whey protein would be the way to go. This kind of protein is absorbed and used by our muscles very quickly. Typically, when you see the videos of people shaking their blender bottles before they even step foot out of the gym, they are about to drink whey protein. We’ll get back to this in a bit.
There are 2 kinds of whey on the market today: Concentrate and Isolate.
The difference between these forms of milk protein comes from the way they are produced. The production of whey isolate results in a slightly higher protein content and lower carb and fat content than whey concentrate. Whey isolate is also typically lower in lactose content, which makes it more friendly for those with lactose intolerance.
If you want a protein powder that is going to digest and be used slowly by your body, casein protein is your answer. This form of milk protein is great to have before bed or as a meal replacement because it will provide a sustained protein supply for a longer period than whey will.
If you’re a vegan and are struggling to meet your protein requirements, a plant-based protein supplement is likely the right fit for you.
When to Use Protein Supplements
You can have protein supplements at any time throughout the day. It’s nice to have a casein protein smoothie for breakfast, if you must get out the door quickly that morning. That’s also a nice mid-day snack to help curb your appetite between meals or a good bedtime snack to help you recover while you sleep. No matter what protein product you go with, or what time you have it, try to limit yourself to 1 supplemental protein source per day. Setting this limit will help you focus most of your protein consumption on whole foods.
As mentioned above, many athletes drink whey protein immediately after their workout. In doing this, they are trying to take advantage of the anabolic window: the ~2-hour timeframe after you weight train in which your muscles are craving protein to begin the recovery process. Having a quick absorbing protein like whey, in this window will enhance recovery. However, just as much as your muscles crave protein, during this time, they are also craving carbs. So, having something like a banana, toast, or other simple carbs will improve your recovery as well. With that being said, it is just as beneficial to have a meal with whole foods within that 2-hour window as it is to have a whey protein supplement.
Overall, protein supplements are highly beneficial for their effectiveness and convenience. Be sure to get most of your protein needs from whole foods and aim to fill the gaps with these protein supplements. Understand what your goal is before selecting which kind of protein supplement to buy. From whey to plant-based sources, they all serve a purpose and its important to match its use with that purpose.
Next week, we’ll talk about a supplement that most don’t think of when it comes to enhancing performance. It is arguably the most cost-effective as well. That is carbohydrates. We’ve already given a general overview of them outside of this supplement series. But next week, we’ll focus on how to supplement with them to improve your workouts and recovery!
Train Mejor!
Craig.
