We have taken a look at the role of proper protein intake with regards to good health. It has been established that athletes and bodybuilders need more protein to insure fast recovery and new muscle growth. With this information in hand, it’s time to take an in-depth look at protein supplements.
What are Protein Supplements?
Protein supplements are protein and nutrition sources, and food products, that are utilized to assist bodybuilders and athletes to achieve their desired daily protein intake requirements. Types of protein supplements include protein powders, protein bars, weight gainers and meal replacements.
Protein supplements generally contain more then 20 to 30 grams of protein per serving, and are fortified with vitamins and minerals. Protein supplements also come in numerous flavors, from fruit flavored protein powders, to cookie and cream flavored weight gainers, to peanut butter flavored protein bars.
Understanding Common Terminology (Isolate, Blends, Amino Acids, etc.)
The following is a list of common terms associated with protein supplements:
- Isolate. An isolated protein source is one that has been chemically purified to remove most everything other then the actual protein source. Generally isolates are 90%+ pure protein.
- Concentrate. A concentrated protein source is not as pure as an isolate, and generally contains 70 to 85% of the protein source. Concentrates contain more fats, carbohydrates, and in the case of whey protein, more lactose.
- Blends. A protein blend is a combination of various protein sources and purity levels. A blend can be more cost effective then a pure isolate, and can also offer the benefit of having both fast digesting and slow digesting protein sources.
- Amino Acids. Amino acids are the building blocks of protein. While there are over 100 total amino acids, only 20 amino acids are considered standard. These standard amino acids are separated into two categories: essential and non-essential amino acids. Essential amino acids cannot be created in the human body, and must be obtained from food. Non-essential amino acids can be synthesized, or created, in the human body.
- BCAA. Branched chain amino acids, also called BCAA, is a term that refers to a chain of the three essential amino acids leucine, isoleucine and valine. The combination of these 3 essential amino acids make up over one-third the skeletal muscle in the body, and play a vital role in protein synthesis.
- Weight Gainer. Weight gainers are high calorie protein powders meant to assist bodybuilders and athletes who are in need of rapid weight gain. They can be used as meals on the go, or in between meals as a means of adding extra daily calories.
- Meal Replacements. Meal replacement protein products are considered to be entire meals in and of themselves. They contain a formulated nutritional and macronutrient blend that provides not only enough protein, but also an appropriate amount of carbs, healthy fats and vitamins and minerals.
- Recovery. A recovery blend is a protein supplement that contains any number of additional, non-protein supplement products meant to aid in post-workout recovery. These supplements range from creatine to multivitamin and minerals, and larger doses of glutamine and taurine.
- Slow Digesting. A slow digesting protein source provides a long term stream of protein and amino acids, meant to assist in keeping a positive nitrogen balance for longer periods of times. A slow digesting protein is a great choice for in between meals.
- Fast Digesting. A fast digesting protein source, such as whey protein, acts quickly to help regulate bodily nitrogen levels, especially after periods of fasting. A fast digesting protein is also beneficial as a post-workout protein source.
- Energy Bar. Energy bars provide a quick, healthy and sustained source of energy when you need a pick-me-up in between meals. While an energy bar does contain some protein, in general, it does not contain as much protein as a protein bar.
Benefits of Using Protein Supplements
Most hardcore athletes make sure to eat anywhere between 5 to 8 small protein meals each day. Preparing the necessary food for these meals can be extremely time consuming. The primary benefit of using protein supplements is that they require very little “prep” time.
Protein supplements are generally “grab and go.” How many times has life intervened, and changed your plans for the day? For most of us, quite often. Protein supplements require no refrigeration, and are very portable. They can go where you go, with very little hassle.
You will also find that protein supplements can save you money. Beef, salmon and other popular protein food sources can be costly. Protein powders, on the other hand, generally cost less per 30 gram serving. This extra cash in hand can allow you to eat the more expensive protein foods. And if you’re eating to pack on weight, a weight gainer is very economical.
Proper protein timing is essential to maximizing muscle gains. Protein supplements provide you with the ability to have a fast digesting or slow digesting protein meal whenever you need it.
Who Uses Protein Supplements?
Bodybuilders. For those looking to add muscle mass, protein supplementation isn’t an option…it’s a requirement. Whether you’re a whey protein addict, or just like to have a protein bar handy just in case, protein supplements are a bodybuilder’s safety net.
Athletes. Protein supplementation isn’t just for bodybuilders. Hard training athletes need extra protein for energy, to repair muscle, and to insure proper body functioning.
Dieters. Protein foods speed up the metabolism, and allow for the proper burning of stored fat. Protein also leaves your feeling more satisfied after a meal. Dieters use protein supplements and meal replacement products to help the fat burning process, and to fend off hunger.
Hardgainers. For those that are underweight, or for those with a fast metabolism, eating enough to normalize body weight can be difficult. Protein foods, especially weight gainers, cam add vital calories during times of the day when eating is difficult, but required.
Protein Supplements versus Real Food
Advantages of protein supplements:
• Fast digesting protein foods are best eaten early in the morning, and post-workout. The BV value of whey protein makes it the perfect protein source at these times.
• Protein supplements can be cost effective. Some protein foods, such as beef and fish, can be quite costly per 30 gram serving.
• Protein supplements are generally a more complete and balanced protein source.
• Protein supplements are often fortified with vitamins and minerals, making them a multi-dimensional protein food.
• Weight gainers offer high calorie foods that are easily broken down, and less filling.
• Protein supplements come is a wide variety of flavors, and can take away some of the “blandness” that comes with a high protein diet.
• Many protein foods can serve as a low-calorie means to satisfy your sweet tooth.
• Protein supplements are more convenient, and require little to no cleanup.
• Protein supplements are much less temperature sensitive, and generally require no refrigeration or heating.
• Certain protein supplements have a higher biological value that real foods.
• A protein shake can be easier on the stomach before bed.
Advantages of real food:
• You know exactly what you’re eating and where it came from.
• Protein foods such as eggs, string cheese, milk and tuna can be more cost effective then certain protein supplements.
• Real food is more versatile. It can be used to in conjunction with other foods for just about any craving or occasion.
• Certain protein supplements can have a greater variance of actual listed ingredients.
• Shakes can cause stomach and digestive bloating for some individuals.
• A variety of real foods can provide a nutritional depth that is hard to achieve with protein supplements.
• Milk and eggs are nutritional grand slams.
• Beef has been shown in studies to pack on more muscle mass then other forms of protein.
References:
MuscleAndStrength.com - Expert Guide: Protein Supplements
Original Article: http://www.muscleandstrength.com/expert-guides/protein-supplements
What are Protein Supplements?
Protein supplements are protein and nutrition sources, and food products, that are utilized to assist bodybuilders and athletes to achieve their desired daily protein intake requirements. Types of protein supplements include protein powders, protein bars, weight gainers and meal replacements.
Protein supplements generally contain more then 20 to 30 grams of protein per serving, and are fortified with vitamins and minerals. Protein supplements also come in numerous flavors, from fruit flavored protein powders, to cookie and cream flavored weight gainers, to peanut butter flavored protein bars.
Understanding Common Terminology (Isolate, Blends, Amino Acids, etc.)
The following is a list of common terms associated with protein supplements:
- Isolate. An isolated protein source is one that has been chemically purified to remove most everything other then the actual protein source. Generally isolates are 90%+ pure protein.
- Concentrate. A concentrated protein source is not as pure as an isolate, and generally contains 70 to 85% of the protein source. Concentrates contain more fats, carbohydrates, and in the case of whey protein, more lactose.
- Blends. A protein blend is a combination of various protein sources and purity levels. A blend can be more cost effective then a pure isolate, and can also offer the benefit of having both fast digesting and slow digesting protein sources.
- Amino Acids. Amino acids are the building blocks of protein. While there are over 100 total amino acids, only 20 amino acids are considered standard. These standard amino acids are separated into two categories: essential and non-essential amino acids. Essential amino acids cannot be created in the human body, and must be obtained from food. Non-essential amino acids can be synthesized, or created, in the human body.
- BCAA. Branched chain amino acids, also called BCAA, is a term that refers to a chain of the three essential amino acids leucine, isoleucine and valine. The combination of these 3 essential amino acids make up over one-third the skeletal muscle in the body, and play a vital role in protein synthesis.
- Weight Gainer. Weight gainers are high calorie protein powders meant to assist bodybuilders and athletes who are in need of rapid weight gain. They can be used as meals on the go, or in between meals as a means of adding extra daily calories.
- Meal Replacements. Meal replacement protein products are considered to be entire meals in and of themselves. They contain a formulated nutritional and macronutrient blend that provides not only enough protein, but also an appropriate amount of carbs, healthy fats and vitamins and minerals.
- Recovery. A recovery blend is a protein supplement that contains any number of additional, non-protein supplement products meant to aid in post-workout recovery. These supplements range from creatine to multivitamin and minerals, and larger doses of glutamine and taurine.
- Slow Digesting. A slow digesting protein source provides a long term stream of protein and amino acids, meant to assist in keeping a positive nitrogen balance for longer periods of times. A slow digesting protein is a great choice for in between meals.
- Fast Digesting. A fast digesting protein source, such as whey protein, acts quickly to help regulate bodily nitrogen levels, especially after periods of fasting. A fast digesting protein is also beneficial as a post-workout protein source.
- Energy Bar. Energy bars provide a quick, healthy and sustained source of energy when you need a pick-me-up in between meals. While an energy bar does contain some protein, in general, it does not contain as much protein as a protein bar.
Benefits of Using Protein Supplements
Most hardcore athletes make sure to eat anywhere between 5 to 8 small protein meals each day. Preparing the necessary food for these meals can be extremely time consuming. The primary benefit of using protein supplements is that they require very little “prep” time.
Protein supplements are generally “grab and go.” How many times has life intervened, and changed your plans for the day? For most of us, quite often. Protein supplements require no refrigeration, and are very portable. They can go where you go, with very little hassle.
You will also find that protein supplements can save you money. Beef, salmon and other popular protein food sources can be costly. Protein powders, on the other hand, generally cost less per 30 gram serving. This extra cash in hand can allow you to eat the more expensive protein foods. And if you’re eating to pack on weight, a weight gainer is very economical.
Proper protein timing is essential to maximizing muscle gains. Protein supplements provide you with the ability to have a fast digesting or slow digesting protein meal whenever you need it.
Who Uses Protein Supplements?
Bodybuilders. For those looking to add muscle mass, protein supplementation isn’t an option…it’s a requirement. Whether you’re a whey protein addict, or just like to have a protein bar handy just in case, protein supplements are a bodybuilder’s safety net.
Athletes. Protein supplementation isn’t just for bodybuilders. Hard training athletes need extra protein for energy, to repair muscle, and to insure proper body functioning.
Dieters. Protein foods speed up the metabolism, and allow for the proper burning of stored fat. Protein also leaves your feeling more satisfied after a meal. Dieters use protein supplements and meal replacement products to help the fat burning process, and to fend off hunger.
Hardgainers. For those that are underweight, or for those with a fast metabolism, eating enough to normalize body weight can be difficult. Protein foods, especially weight gainers, cam add vital calories during times of the day when eating is difficult, but required.
Protein Supplements versus Real Food
Advantages of protein supplements:
• Fast digesting protein foods are best eaten early in the morning, and post-workout. The BV value of whey protein makes it the perfect protein source at these times.
• Protein supplements are generally a more complete and balanced protein source.
• Protein supplements are often fortified with vitamins and minerals, making them a multi-dimensional protein food.
• Weight gainers offer high calorie foods that are easily broken down, and less filling.
• Protein supplements come is a wide variety of flavors, and can take away some of the “blandness” that comes with a high protein diet.
• Many protein foods can serve as a low-calorie means to satisfy your sweet tooth.
• Protein supplements are more convenient, and require little to no cleanup.
• Protein supplements are much less temperature sensitive, and generally require no refrigeration or heating.
• Certain protein supplements have a higher biological value that real foods.
• A protein shake can be easier on the stomach before bed.
Advantages of real food:
• You know exactly what you’re eating and where it came from.
• Protein foods such as eggs, string cheese, milk and tuna can be more cost effective then certain protein supplements.
• Real food is more versatile. It can be used to in conjunction with other foods for just about any craving or occasion.
• Certain protein supplements can have a greater variance of actual listed ingredients.
• Shakes can cause stomach and digestive bloating for some individuals.
• A variety of real foods can provide a nutritional depth that is hard to achieve with protein supplements.
• Milk and eggs are nutritional grand slams.
• Beef has been shown in studies to pack on more muscle mass then other forms of protein.
References:
MuscleAndStrength.com - Expert Guide: Protein Supplements
Original Article: http://www.muscleandstrength.com/expert-guides/protein-supplements
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