Does Protein Powder Actually Work?
With so many protein powder supplements on the shelves today, you can start to believe that they must be good for something. The answer to the question of whether or not they work depends on what results you're hoping for, and what else you have added to your routine to help obtain those results.
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What Protein Does
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Proteins help to build our skin, hair, nails and muscles, and they also aid in digestion and other body functions. Muscles, along with other parts of the body, use protein as a mechanism for repair and as a source of fuel. Proteins are broken down into amino acids by enzymes in the stomach and intestines and are then recombined in the liver and other organs into proteins that are usable for fuel and repair. Any excess protein that is not used by the body is excreted as urine.
Types
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Soy protein is derived from the soybean plant and is an incomplete protein, meaning it contains fewer amino acids. Whey protein is derived from the process of turning milk into cheese and is a complete protein. Both of these proteins are good sources, but soy protein tends to be more inexpensive than whey protein powders.
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Uses
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Protein powders are most commonly used for bodybuilding or muscle toning. Protein powders alone will not sculpt a perfectly muscled body, but they can help. When you work out, your muscles tear on a microscopic level. A good indicator of how much damage your workout has caused is the degree of muscle soreness afterward. Right after a rigorous workout, muscles are looking for fuel to help repair the damage. When protein powders are taken within 20 minutes of a workout, the protein goes straight to the muscles to help rebuild and repair. Through this process, muscles grow slowly to accommodate heavier and more frequent weightlifting.
Uses Outside of Bodybuilding
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Proteins are used to repair and fuel areas other than muscles. Protein supplements are often recommended by physicians after a patient has undergone surgery, to speed up the healing process. Proteins are found in high-calorie nutrition drinks such as Ensure or PediaSure that are beneficial for elderly and young individuals for growth and repair. Protein powders are commonly used by vegetarians or vegans who are not getting enough protein from their diet without meat.
Other Sources
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Protein is found in lean meats such as white meat chicken, pork and beef. Dairy, eggs, beans, nuts and some vegetables are good sources. Most individuals get more than their daily requirement of protein through food sources, but for building lean muscle after rigorous workouts, protein needs to be increased.
Recommended Amounts
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The average adult needs 0.8 to 1 g of protein per pound of body fat daily. For building muscle, consume 1.5 to 2 g of protein per pound of body weight. Since your body can only process so much protein at one time, any protein in excess of 40 g consumed in one sitting is not used and is excreted. If you decide to start a protein powder routine, look carefully at the nutrition labels. Each gram of protein contains 4 calories, so anything in excess of that should be minimal. Consider the amount of fat and sugar to see if it aligns with your desired results.
Warnings
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Since protein is processed primarily by your liver and kidneys, consuming too much protein for an extended period of time can impede liver and kidney function. Do not start a protein powder regimen expecting immediate results. Using protein, a balanced diet and daily exercise will yield results, but they come with time and patience. Building and maintaining muscle is a long-term commitment.
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