What are Protein Powder Supplements?
What are Protein Powder Supplements and what do they do? Protein Powder Supplements lay the foundation of any sport specific or bodybuilding nutritional program. The most common goal for the majority of our customers is “I want to build lean muscle or maintain muscle whilst losing body fat.”
Protein is the building blocks for muscle growth, the human body needs protein daily because that is the substance from which muscles and tissues are built. Muscle is derived of protein and protein is derived of amino acids. An inadequate protein supply leads to inadequate muscle gains. Protein Powder is made from one or more of four basic sources of protein: whey, eggs, soy and rice protein. These concentrated sources of protein are processed into powdered form.
Whey is a thin, watery substance that is produced from milk during the cheese-making process. Milk is made up of two major proteins: Casein and Whey. Casein Protein is very high in glutamine, an amino acid that helps preserve muscle mass and improve the human immune system. Casein Protein Powder is often taken before going to bed to aid with muscle growth and recovery. Whey protein that is dried out and processed to remove any remaining fat is known as Whey Protein Isolate, this is the purest form of Protein. While it’s lesser processed and higher fat version is referred to as Whey Protein Concentrate and tends to have a richer flavour.
Whey Protein Powder is the best source of the natural Branched Chain Amino Acids; Leucine, Isoleucine, and Valine that are so important to bodybuilders and athletes. The Branched Chain Amino Acids are central to fighting fatigue and aiding in recovery during and after exercise. They are burned at higher levels by active bodies, thus requiring athletes and bodybuilders to consume more of them.
Protein does not only come in powder form it also comes in bar form. Bodybuilders and other athletes use Protein Bars as a recovery supplements. After an intense workout, the body needs replenishment within 30 minutes post training or unnecessary muscle breakdown will occur. A Protein Bar is a good method of giving the body a quick infusion of protein and correct calories that will prevent unnecessary muscle fatigue. A Protein Bar is an excellent source of quick energy, contain vitamins and minerals and come in a variety of flavours.
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How much Protein do I need daily?
How much Protein you get on a daily basis really depends on your age and weight.
The average adult needs 0.8 grams per kilogram of body weight per day. Most people have no trouble reaching these levels through normal eating. However, Protein Powder is helpful for bodybuilders, athletes and those who exercise a lot as their Protein demands increase.
For bodybuilders and athletes who work out and are hoping to build muscle, experts recommend consuming:
- Bodybuilders and strength training athletes need about 1.4 to 1.8 grams per kilogram of body weight per day
- Endurance athletes need about 1.2 to 1.4 grams per kilogram of body weight per day.
Many athletes and exercisers are increasing their Protein intake to help them both lose weight and build more muscle
Nutritionists often recommend exercising and eating moderate amounts of protein as part of a healthy diet. In contrast, fitness experts may recommend loading up on protein. In the face of such conflicting information, speaking to your trusted physician or nutritionist may help.
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The Protein Powder Glossary of Terms
Still a little confused? We have put together a glossary of terms to help you out.
Protein Powder: Protein powder is a dietary supplement that is made from one or more of four basic sources of protein: whey, eggs, soy and rice. These concentrated sources of protein are processed into powdered form, which can be reconstituted into liquid form as a protein shake when mixed with water, fruit juice or milk
Whey Protein: Whey is a natural by-product of the process used to make cheese. The curds obtained from cow's milk are typically cooked and then cut. This process allows the whey to then be separated from the milk. This whey is the raw material used in the formation of whey protein, which is most often sold in a powdered form. There are several forms of these proteins available. The three most common being whey concentrate, whey isolates and whey hydrolysate.
Whey Protein Concentrate: Commonly referred as WPC, whey concentrates are among the most common whey proteins available. The levels of fats and cholesterol are generally rather low in the concentrates. Lactose forms the carbohydrates found in this form of whey protein.
Whey Protein Isolate: Commonly referred as WPI, whey protein isolate is all about purity. Whey protein isolate supplements contain not only a high concentration of branched chain amino acids but also the correct proportion of the other amino acids. A whey protein isolate undergoes processing that is designed to remove fat and lactose which are generally rather low. Generally, these types of whey supplements contain 90% protein. The level of carbohydrates in whey protein isolate is also very low. These features mean that whey isolate has more actual protein in each serving, compared to other varieties of whey supplements.
Whey Protein Hydrolysate: Contains high-quality proteins, which include all the eight essential amino acids. Whey protein hydrolysate is more processed than WPC and WPI and is pre-digested, and provides the highest protein quality. Due to its pre-digested state, hydrolysed whey protein is more easily absorbed then the isolate or concentrates versions. In some protein blends, the whey is specially formulated or "hydrolysed." This allows the protein to be metabolized easily by the body.
Branched Chain Amino Acids: Commonly referred as BCAA’s and aside from their nutritional value in the diet, where they're vital to protein synthesis. Supplemental BCAAs has been shown to increase muscle protein synthesis (how the body repairs and grows muscle tissue after exercise) and decrease the post-exercise catabolic breakdown of muscle tissue. BCAAs have the ability to stimulate an anabolic, or protein-building, response in muscles.
Casein Protein Powder: Casein Protein acts as a concentrated source of important amino acids. Casein protein powder is also very high in glutamine, an amino acid that helps preserve muscle mass and improve the human immune system. Known as slow-acting protein bodybuilders and athletes find it beneficial to take Casein Protein before bedtime when the body goes for hours without food.
Rice Protein: Rice protein is a protein supplement produced from brown rice. It’s usually found in powder form and unlike whey powder made from dairy and soy, which can cause digestive problems for some people. Rice protein is often more easily digested, and shares with soy the advantage of being completely vegan. Some people on gluten-free diets use rice protein powder since it is also gluten-free.
Soy Protein: Soy Protein supplements are a good form of vegetable-based protein. Soy proteins come in the form of concentrate, isolate, and textured protein. Soy protein isolate is a special form of protein with additional fats and carbohydrates removed. Because soy protein is produced from plants, additional antioxidants are available within this product. These minerals help the body fight free radicals that have been known to produce cancer. Soy protein isolate contains a mixture of antioxidants that helps the body produce lean muscle while fighting unwanted cell damage.
Egg Protein: Egg Protein powders are made from egg whites. They are very low in fat, carbohydrates and cholesterol but high in quality protein, making an accessible supplement for those who are on just about any type of diet. For those avoiding dairy products, egg protein powders are a convenient substitute for whey and casein proteins. Some protein powders have a blend of egg protein included.
Protein Blend: Some whey protein supplements contain a blend of whey protein isolate and concentrate. The primary advantage of these types of supplements is price. Whey isolate tends to be more expensive than whey concentrate, due to the extra processing involved. By mixing whey isolate and whey concentrate products, supplement manufacturers can create blends that are somewhat low in fat, yet still affordable. Typically, whey supplements are best for athletes who wish to gain mass but have a limited budget. In some protein blends, the whey is specially formulated or "hydrolysed." This allows the protein to be metabolised easily by the body. As with whey isolate, these special blends are usually expensive because they must be processed. Despite the higher cost, a hydrolysed whey protein blend can be useful for those with allergies to milk or other dairy products.
Weight Gain Powder: Is ideal for hard gainers or those in the bulking phase. Weight gain powder contains a blend of protein and carbohydrate for maximum muscle growth.
Women’s Specific Protein Powder: In the past many women viewed protein supplements as products for bodybuilders, but they can be efficient sources of protein for anyone who may be undernourished or wants to build lean muscle mass in conjunction with strength-training workouts. There is evidence that soy-based supplements, such as soy protein powder, may produce the most benefits for women. According to the Feminist Women's Health Center, soy isoflavones mimic estrogen in women's bodies and can potentially reduce risks of breast cancer, heart disease, stroke and osteoporosis.
Protein Bars: A Protein Bar is a good method of giving the body a quick infusion of protein and correct calories that will prevent unnecessary muscle fatigue. A Protein Bar is an excellent source of quick energy, contain vitamins and minerals and come in a variety of flavours.