A Guide to Protein Powders
Protein Powders
Even though protein, fat and carbohydrates are all essential nutrients for active people, protein is a favorite of athletes and body builders simply because it is key nutrient that promotes muscle development. So given that protein is so important, protein powders have grown into very popular supplements. Scientist Doctor John Berardi states that athletes focused on strength-training can benefit greatly by ingesting up to 2 grams of protein for each kg of body weight per day. Using a protein powder can really help in meeting this requirement.
Protein Powders Content
An important key feature is the amount of protein supplied by a protein powder product. Most protein powders feature about 20 grams per serving, but higher-calorie supplements could contain as much as 50 grams. If you’re using protein powder for post-workout nutrition, you would most likely want a powder that delivers 20 grams of protein per serving as a minimum. A paper released in the “International Journal of Sport Nutrition and Exercise Metabolism” in Dec. 2010 suggests that this amount of protein is optimum for promoting protein synthesis in muscle.
Carbohydrate Content
The content of carbohydrate in protein powder supplements varies depending on what the product is designed for. Powders that are designed to serve as meal replacements for diets tend to contain low levels of carbohydrates, making them a great choice for low-carb diets. Weight gain and recovery powders are often abundant with carbohydrates, making them great post-workout. Doctor John Berardi states that ingesting 0.8 grams of carbohydrates for each kg of body weight immediately after a workout promotes a faster muscle recovery time and muscle growth but not so much fat gain.
Fat Content
The fat content of protein powders vary, with protein “isolates” containing the least amount of fat. Weight gaining protein powders tend to contain the most fat. Naturally, a high-fat content creates a high-calorie supplement, so powders low in fat are the preferred option when dieting. Even so, a supplement that features omega-3 fatty acids could be a great protein powder for weight loss; in the Oct. 2010 publication of the “Journal of the International Society of Sports Nutrition” a study found that omega-3 fatty acid supplementation can promote fat loss while supporting the growth of lean muscle tissue.
