Protein Powder

Protein Powder

 

In this article we will define Protein Powder and review the different types it comes in. We will also discuss its associated benefits to everyday gym people, athletes and bodybuilders.

 

Protein Powder Summary:


Protein Powder is a dietary supplement that is good for anyone wanting to improve their health, lose weight or support their muscle recovery/growth. Research has shown that consuming it every day can boost immune system health, aid in the healing of surgery or injury and promote healthy skin. Protein Powder comes from four basic sources: Whey Protein (from milk), Egg, Soy, and Rice. It can be easily mixed with water, milk or fruit juice for consumption. Protein shakes are made from Protein Powder and make for a good meal replacement or conveneint boost in your daily protein intake.

 

 

What is it?


Protein Powder is considered a food supplement in Australia. It is produced from both animals (milk, egg, organic) and plants (soy, beans, organic). There are many types of healthy Protein powders each with their own benefits to repairing, toning and building muscle (explained below).

 

Protein Powder Sources

 

Why use it?

 

As you may have already guessed, Protein Powder is essentailly a protein supplement that is high in protein and low in other macronutrients like Carbohydrates and Fat. It can increase your daily intake of protein, which is an essential nutrient for muscle growth, development and maintenance [1]. While we can absorb protein by eating food sources such as; milk, egg, beef, chicken, fish and beans this may not be enough to continually repair and develop muscle in athletes and bodybuilders who are putting physical stress on their bodies. This is where Protein Powder cam become a useful way to increase your daily intake of protein. The extent of its use is dependant on your level of exercise, as your bodies requirement for protein can increase due to the amount needed to help repair micro damage done to the body while exercising. Protein powder helps to supply a fast absorbing type of protein that helps to recovery and build your muscles. It can help provide the right type of nutrients to prevent and reduce similar micro damage from happening again [4]. You may already have experienced micro damage in your muscles, it is commonly felt through small amounts of soreness in the muscle (Also known as DOMS), and when you recover it often results in becoming stronger or better at the activity that you were performing. An easy, convenient, delicious and cost effective way to promote your muscle repair and growth is with a Protein Powder supplement.

 

Protein Powder For Athletes and Bodybuilders

 

Who should use it?

 

Protein Powder can be used by anyone that is putting physical stress on their body. This includes both men and women who are actively exercising in activities such as: bodybuilding, weight loss / toning, running and any other activity that is physically demanding.

 

What are the different types?

 

Believe it or not, different types of Protein Powder can benefit athletes, bodybuilders and everyday gym goers in different ways. The most popular type is Whey Protein, however there are more types of protein that come in powder form such as rice, hemp, natural and organic.


Range of Protein Powder:

 

Protein Powder can be packed individually or some brands often blend different types of protein into the one Supplement. The following types of Protein Powder are all high in protein and low in both fats and carbohyrdates:

 

  • Hydrolysed Whey Protein Isolate Powder (HWPI) is formed when whey is hydrolysed by adding protease enzymes that break specific bonds in the peptide chains, creating smaller chains of amino acids. Usually when you ingest whey it consists of long chains of amino acids which are linked by peptide bonds, your digestive tract then must break down those amino acid chains so that your body can absorb them. HWPI has already done this to some degree allowing your body to absorb the amino acids quicker. A small percentage is used mostly in blends of protein; due to its sour taste and quick absorption rate.

  • Whey Protein Isolate Powder (WPI) is metabolised fast(within 30 minutes), it contains 85 - 90%+ of protein per gram which means it is very low in both carbohydrates, fats and lactose[5]. This helps in adding high amounts of protein without adding additional carbohydrates and fats which would add to your daily total calorie intake. Generally used after you exercise, due to the rapid amino acid release.

  • Whey Protein Concentrate Powder (WPC) generally ranges from 60% to 80% of protein per gram[6]. WPC digests slower then WPI due to the additional fats, cholesterol and Lactose. This is beneficial for users wanting to supplement their bodies throughout the day as a "drip feed" of nutrients and amino acids(takes around 3 to 4 hours to digest). Generally used throughout the day or after a workout.

  • Casein Powder digests very slowly, it can take 6-7 hours to digest[7]. Generally used before bed time to supplement the body with a longer "drip feed" of protein while asleep.

  • Soy Protein Powder is derived from soybeans, it is 85 - 90% protein per gram and is an ideal source for vegans and vegetarians. Generally used after a workout.

 

Types Of Protein Powder

 

Best Protein Powder to supplement:

 

The below table is a quick overview of the most popular Protein Powder and their benefits, common uses and product examples:

 

 

Top Types of Protein / Blend

Benefits

Common Uses

Product Examples (In order of popularity for each powder / blend)

WPI

Quick digestion rate (30 mins)

After a workout

-Redbak Rapid WPI

-International Protein WPI

Soy Protein

A convenient alternative to whey protein for vegans and vegetarians.

After a workout

-Redbak V-SOY PROTEIN Soy Protein Isolate

-Optimum Nutrition 100% Soy Protein

 

HWPI / WPI / WPC Blend

 

 

Quick to medium digestion rate, "drip feed" for 3-4 hours.

Before and / or after a workout. Also commonly used throughout the day.(Generally a good all round blend) *Most popular category sold*

-Optimum Nutrition 100% Whey Gold Standard Protein

-Dymatize Elite Whey

Casein

"drip feed" takes 6-7 hours to fully digest.

Throughout the day or before bed time

-Optimum Nutrition 100% Casein Protein

-Dymatize Elite Casein

HWPI / WPI / WPC / Casein / Egg blend

 

 

Constant "drip feed" for 6-7 hours.

Throughout the day or before bed time

-International Protein Synergy 5

-Dymatize Elite Fusion 7

 

 

 

 

 

Directions:

 

shaker_bottleAlways refer to the directions on the product label first, however the direction are quite common; A protein shaker bottle is ideal to use, mix the recommended scoop of powder with water, milk or juice. Shake for about 10 - 15 seconds and consume. Use more or less water, milk or juice to define a stronger or lesser flavour taste / thickness.

 

 

 

 

 

Can i also stack Protein Powder with other supplements?

 

Yes you can, commonly it can be stacked with an intra-workout supplement and a pre-workout supplement.

 

 

 

 

 

 

 

 

 

1. Hermann, Janice R.. "Protein and the Body". Oklahoma Cooperative Extension Service, Division of Agricultural Sciences and Natural Resources - Oklahoma State University: T–3163–1 – T–3163–4.

2. Sarwar, U.S Dairy Export Council, Reference Manual for U.S. Whey Products 2nd Edition,1997.

3. Kent KD, Harper WJ, Bomser JA. ‘Effect of whey protein isolate on intracellular glutathione and oxidant-induced cell death in human prostate epithelial cells.’ Toxicol In Vitro. 27-33. 2003

4. Burke, Darren G.. "The Effect of Whey Protein Supplementation With and Without Creatine Monohydrate Combined With Resistance Training on Lean Tissue Mass and Muscle Strength". International Journal of Sport Nutrition and Exercise Metabolism. Human Kinetics Publishers, Inc.. Retrieved 23/10/2012.

5. Jay R. Hoffman and Michael J. Falvo. "Protein - Which is best?". Journal of Sports Science and Medicine (3): 118–130. 2004

6. Helen Kollias, Ph.D. Precision Nutrition; Research Review: Protein Supplements -- Are You Absorbing Them?.2008

7. Boirie Y, Dangin M, Gachon P, Vasson MP, Maubois JL, Beaufrere B. Slow and fast dietary proteins differently modulate postprandial protein accretion. Proc Natl Acad Sci USA. 1997, 94(26):14930-5.