Sport + Protein (Part II): Food vs. Protein Powders?
In part I of my series on Sport + Protein we delved into the different sources of dietary protein and how much protein athletes should aim to consume in a day. (Reminder: 1.2-2.0g/kg body weight; or ~90-150g protein for a 75kg athlete).
Protein from real food:
As you can see from the two examples below, it is absolutely possible to meet your daily protein quota from food alone.
Nutrition analysis: Canadian Nutrient File
Nutrition analysis: Canadian Nutrient File; Black & White Bean Quinoa Salad
But what about protein powders?
The decision to use a protein powder supplement should be based on a variety of factors including:
- training and competition goals
- daily calorie requirements (and therefore food volume limits)
- typical dietary intake
- meal and snack pattern
- gastrointestinal upset and appetite post-exercise
- allergies or food intolerances
- other special dietary restrictions (ex: vegetarian/vegan)
- financial budget
- travel and convenience factors
A Registered Dietitian who specializes in sport can help you sort through all the pros and cons specific to YOU. Contact me here for an appointment.
BUT FIRST, here to help you sort through the sea of information pertaining to protein powders, I am thrilled to bring you a guest post by Angie Asche, MS, RD, LMNT, owner of Eleat Sports Nutrition, LLC in Lincoln, Nebraska.
During her career as a Sports Dietitian, Angie has worked with athletes ranging from a high school setting, all the way up to the Olympic level. She has a strong passion for helping others achieve their nutrition and fitness goals through evidenced-based practice, which makes her the PERFECT fit to be featured by Jasper Nutrition Counselling! So without further ado, here she is:
Instagram/Twitter: @EleatNutrition
What Is Protein Powder Made Of? And Why Do People Use It?
Whey protein is the most popular type of protein powder on the market. Whey is a milk protein and is the liquid by-product formed in cheese making. Whey is considered a “complete protein” which means it contains all the essential amino acids your body needs. It’s also an excellent source of branched-chain amino acids (BCAAs), which are used to fuel working muscles, stimulate protein synthesis, and strengthen the immune system. Because the body quickly absorbs whey, it makes for a great source of immediate protein post-workout. Casein is the main protein found in milk. Unlike fast-absorbing whey, casein provides a sustained, slow release of amino acids into the blood. For this reason, casein protein is more commonly used at bedtime rather than immediately post-workout. Because whey and casein occur naturally in milk, having a source of dairy such as Greek yogurt or milk post-workout would provide the same benefit and BCAAs.
Protein powders are used by some to lose weight, by some to gain weight, and by many for the convenience factor of having a meal you can drink. Other commonly used protein powders include soy, pea, and brown rice. Vegan protein powders may also sometimes use a blend of different plant-based proteins together to provide similar amino acid contents.
When And How Should I Use Protein Powder?
Research has proven that consuming protein, in combination with carbohydrates, after your workout is a successful way to stimulate protein synthesis and restore muscle glycogen stores. I should repeat, in combination with carbs! You should consume a source of carbohydrates along WITH the protein for the full benefits. One of the biggest issues I see is when individuals mix their protein powder with water alone post-workout. Use milk instead of water or have a large piece of fruit, such as a banana, along with your whey.
Even better, mix your protein powder into a smoothie rather than just water/milk. Adding fruits and vegetables increases the nutrient content and antioxidant level, which are also very beneficial to exercise recovery. Plus, if you find it hard getting enough veggies in during the day, throw a few large handfuls of spinach into your blender along with fresh fruit and you won't even taste it! Also, more protein does not always mean better. Your body can only process so much protein at one time, meaning one serving will be plenty!!
Protein powders can also be a great way for athletes struggling to gain weight and have a hard time eating large volumes of food. I recommend adding unflavored protein powder to pancake and waffle mix, oatmeal, or making a shake and adding a multitude of nutritious foods such as oats, peanut butter, chia seeds, etc. to up the calories. (See blog on weight gain here).
Are All Protein Powders On The Market Safe?
No! The FDA does not regulate supplements so you must always use caution when choosing them. There are SO many protein powders on the market that you can't be sure what's a clean product and what's not. Here's a great example of one company in Nebraska who's product, once tested, was shown to have completely opposite of what was listed on the label...one of the flavors only had 21% of the protein promised and 1814% more sugar than on the label showed!! Read the full article here.
Athletes: Your protein powder should be NSF certified for sport. Required for athletes to assure they aren't taking any illegal supplements, NSF assures what's listed on that package is what's actually in the product. Even if you aren't in collegiate or professional sports, I still highly recommend seeking out a protein with this certification. Why? Because it's constantly going through rigorous testing to make sure it's legit. Find the list of certified products here or check with your dietitian to assure you’re using a safe product.
What’s The Difference Between Whey Protein Isolate And Whey Protein Concentrate?
Isolate is at least 90% protein, while concentrate ranges between 30-89% protein, depending on the brand. The rest is primarily made up of fat and lactose. Isolate’s higher concentration of protein may offer slightly greater benefits and amino acids. Both types are easily digested by the body and readily available to muscles. If you’re lactose-intolerant, isolate may be a better choice as almost all the lactose is removed during processing. Many brands feature a “blend” of both isolate and concentrate in their product. These brands are often less expensive than pure isolate, while still offering many of the benefits of 100% isolate.
What Types Of Protein Powders Or Ingredients Should I Avoid?
If you see any of the following ingredients listed on the label, skip it and go for a better option: Mono and diglycerides, artificial flavors, crystalline fructose, corn syrup, carrageenan, artificial sweeteners (i.e. sucralose/splenda, acesulfame K, aspartame). You should avoid artificial sweeteners before any workout as these can lead to GI distress!
What Kind Of Protein Do You Recommend?
The kind that comes from real food! Seriously. What better way to get your branched-chain amino acids and protein than from the original source itself – before all the processing! You don't need whey protein powders for the BCAA and protein. Since whey is naturally occurring in milk, eat some yogurt, milk, or cottage cheese for the same benefits. Other great (and cheaper) sources of protein: eggs, poultry, fish, beans, lentils, quinoa, nuts, nut butters, textured vegetable protein, tofu, or soybeans. You can see it's not just protein powder that's packed with protein! For the majority of people, protein needs can easily be met by diet alone – no powders needed. Enjoy real food when you can, and if you find protein powders to be more convenient for you and your schedule, go for it. Just make sure you're using a good product that fits the recommendations listed above! Here’s one protein I do recommend, based on the quality ingredients and certification: biprousa.com
-Angie Asche, MS, RD, LMNT
Kirsten here again with one more tid-bit! For anyone with a milk allergy or looking for a plant-based protein powder, here is one that I like to use: myprotein.com
Or, for a soy-free version, try this: myvega.ca; or this: hpnsupplements.com