Our Supplements Series Blog – Can Protein Powder Supplements Help?

Contributing Editor – Tyler Mistretta. As a fitness trainer, one of the most common complaints I hear, particularly by men over 50, is “I need more from my workouts. What can I do to keep my muscle mass and energy up?” Usually, my first question back is, “How is your diet regarding protein? Are you getting enough?” Remember that the average person can get enough protein in a well-balanced meal, but physically active people, especially men and more so men over 50, need a little more than most. The question then becomes; How do you get it? We can help with our piece on – Can Protein Powder Supplements Help?

How much protein do I need?

Your body uses proteins in many ways, but for our topic today, proteins build and repair muscle tissue. The daily recommended amount by grams is roughly 53(g). Strength training, coupled with cardio regimens or “above average” exercise and that requirement could double, even triple. A good guideline to follow for men looking to build or maintain muscle mass is to consume anywhere from 0.6-0.8 grams of protein/per pound of bodyweight.

You can get your recommended nutritional proteins in one 6 oz grilled chicken breast, which comes in at about 250 calories and a modest 5g of fat. But increase that to a 12 oz serving and you’re pushing over 500 calories and 11 g of fat, not to mention hiking up cholesterol and sodium levels. Beef is even higher in calories and fat, so while a steak might be good on occasion, it’s not a suggested source for consistent protein. So how to get enough for your workout without the extra baggage? Enter the protein powder.

What kind of protein powders are there?

Protein powder supplements come in many forms, but the most common are whey, milk, egg and soy, each providing the requirements but have variations on how they interact with your body. Undoubtedly one of the most common supplements used by men in the world of fitness is whey.

Whey and Milk

Whey is one of two proteins extracted from milk (the other being Casein) during the processing of cheese; it’s the watery, leftover substance and is incredibly rich in protein and essential amino acids. Both whey and skim milk powders are low in fat and carbohydrate content while being high in protein, it’s just the difference between the proteins that differentiate the two. Skim milk (mostly) contains the casein protein, and is digested slower by the body, whereas whey should be taken immediately after your workout.

Hint: If you are lactose intolerant and are looking for a protein shake that works for you, consider trying a whey isolate shake. Whey isolate is lactose free and lower in fat than a standard whey protein.

Egg

Can’t do any milk products? Try egg protein, which is dehydrated egg whites. Similar in nutritional content to whey powder, egg protein (like whey isolate) has almost no lactose. Although providing a lower protein level, the calorie count is about the same so it can be a good substitute.

Done with dairy or prefer a vegan alternative?

Soy could be your next bet. It’s a nutritious and complete protein and considered to be the most effective plant-based source of muscle building protein. Depending on the type, (such as a soy isolate) servings can have as much protein as animal/dairy supplements. However, in our research we’ve found studies that have shown high consumption of concentrated soy products (attributed to isoflavones) for extended periods can be a factor in an increase in cancer, so approach in moderation and stick to recommended servings sizes.

So where’s the value?

Once you’ve decided on which supplement you’ll benefit from, it comes down to reading the label carefully. Most whey protein powders come with egg and soy fillers. Read the Other Ingredients section thoroughly before making your decision as a questionable list of items can technically provide protein. Keep an eye on the calorie, fat content, cholesterol and sodium levels. Define your requirements and the goals you’re looking for from a protein supplement before you buy. They might cost a little more, but some name brands may be a better value when it comes to the ingredients.

Final Thoughts on Can Protein Powder Supplements Help?

Any decision to enhance your diet and training with protein powder supplements should always be discussed with your doctor before you take it, and personally, I always look for any organic option to anything I put in my body. That said, if you feel you need a more from your workouts, try the protein first before you look to chemicals. If you’d like more information, we have other nutritional suggestions in our blog here.

We hope that you’ve found some useful information with our piece on Can Protein Powder Supplements Help? If you don’t see something here you want us to cover, feel free to reach out to us directly through our Contact page or leave a comment below. Stay healthy!