Getting a Grip on Fitness Powders
Posted on October 3rd, 2006 by garyPosted in Exercise, Nutrition
With so many different kinds of protein powders to chose from and mixed reviews of their benefits, many consumers are confused as to which if any they should take. These powders are widely promoted as muscle-building nutritional supplements and they have become increasingly popular especially with amateur, college and professional athletes.
Those who use them claim they improve athletic performance, help build muscle and decrease workout fatigue. They are also a convenient way to get your needed nutrients. They are safe to take and are especially effective when taken right after a workout. There are experts who say however that these powders are not necessary for getting and staying physically fit. All that is needed is the proper diet which includes the nutrients these powders have. There is no benefit in taking protein in pill or powder form.
In order to decide if protein powders are right for you, you need to look at your specific training goals, your dining preferences, your body composition and your heath and nutrition habits.
The U. S. Department of Agriculture recommends a daily intake of protein for adults of 0.36 grams per pound of body weight. So if you weigh 120 pounds, you need 43 grams. If you weigh 170 pounds you need 61 grams of protein per day and if you are 200 pounds you need 72 grams. This recommendation however is for sedentary people.
The protein needs for physically active people are still in debate. The American Dietetic Association, Dietitians of Canada and the American College of sports Medicine, all jointly recommended that highly active people increase their protein intake slightly. Suggested was that runners and other endurance athletes set their daily protein-per-pound of body weight target at 0.5 to 0.6 grams. Weightlifters and other strength-training athletes should aim for 0.7 to 0.8 grams. This would mean a 150 pound runner would need 75-90 grams of protein and a 200 pound weightlifter would need 140-160 grams daily.
The organization also indicated that most people should be able to meet their protein needs through diet alone. Many experts think athletes worry too much about protein. The typical American diet tends to have enough protein. Research shows even hardcore athletes tend to get their requirements daily without needing supplements. An egg contains 6 grams of protein. A cup of skim milk has 8 grams. A 6 ounce lean hamburger has 49 grams. Complete proteins can be produced by combining plant sources (corn and beans for example). Excess protein consumed is used as energy or stored as body fat not muscle. Heavy overloading of protein can also cause side effects which include: diarrhea, bloating, frequent urination, kidney stones and gout.
Protein powders are convenient. Studies show protein is most beneficial during the post-workout. The fifteen to forty five minute period following the exercise, is when the exhausted muscle is most receptive to replacing nutrients. Preparing a protein shake in this time frame is easier than cooking a meal. The liquid protein is also more available to your system faster. Some experts report you will gain muscle mass more easily if you consume a protein mix immediately after a workout. They suggest consuming something that contains a combination of a protein and a carbohydrate even if you are not hungry.
A 2004 study done by researchers from James Madison University in Harrisonburg, Virginia, found that male cyclists who were given post-workout beverages which contained a protein and carbohydrate, experienced less muscle damage than those who drank only carbohydrates. Prior to that study, Danish researchers reported taking a protein supplement immediately after resistance training increased muscle size in men in their 70’s.
If you decide you want to try a protein powder, know what you are getting. There are four main types: Whey, casein-(which are both milk-derived sources), soy and egg. When choosing a powder you should also consider the protein to calorie ratio. This ratio should be high. Multiply the grams of protein per serving listed on the label by 10. The resulting number should be at least as large as the total calories per serving. If not, choose another powder.
Also important in choosing a powder is its mix-ability. Chances are you will be bringing it with you to the gym or somewhere away from your blender. Avoid powders that clump or sink. Try an instantized powder which can be more easily mixed with a spoon. These are more expensive and the heating process that makes the powder more mixable may reduce the quality of the protein.
When choosing a powder look for the amino acid content. Two non-essential amino acids are available in powders have significant value for athletes. Glutamine is known to decrease muscle breakdown. Creatine, which is a combination of the amino acids arginine, glycine and methionine, may help increase the kind of muscle strength needed to perform quick, explosive movements (like sprinting or certain types of weightlifting).
Check the label for less than healthy ingredients like high-fructose corn syrup, artificial sweeteners, artificial colors and flavors, or partially hydrogenated oils. Most important in your choice is the taste. If you dislike it, you will be less likely to have it. Before investing in a large container, sample an individual packet to make sure you like the taste.
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