It’s not uncommon for many fitness enthusiasts these days to supplement their careful diets with some form of protein powder. Protein powder has gained popularity over the years, and there are a variety of different forms that you can use. How can you tell the good from the bad, and what on earth are they made out of, anyways? Read on, and I’ll tell you with the help of some journal excerpts from Mark’s Daily Apple.
One of the most common forms of protein powder contains whey protein. Whey is a byproduct of cheese production. It’s that semi-clear liquid remaining after milk has been curdled and strained that used to be tossed aside as waste material. (Except of course, by Little Miss Muffet! 😉 ) Today, we know that it contains an impressive array of proteins: beta-lactoglobulin, alpha-lactalbumin, and serum albumin. These are complete proteins, comprised of the essential amino acids central to protein synthesis and increased muscular hypertrophy. Whey is a naturally occurring, essential protein that satisfies the body’s protein requirements – hence its popularity.
As for whey protein powder, you’ve got a couple options. Whey protein concentrate contains some fat and lactose, while whey protein isolate is pretty much pure protein with very little of the other dairy elements remaining. Concentrate is less processed and more whole, but has less protein. Isolate is about 90-94% protein, but it’s subjected to a more rigorous refinement process. The bottom line: drinking any kind of whey protein shake will have a beneficial effect on your muscle recovery and protein synthesis. Tip: Go with concentrate unless you’re terribly sensitive to dairy (in which case it might be a better idea to just eat a steak instead). Whey protein isn’t Paleo. but it can be an effective, occasional high-protein meal replacement.
Of course, whey isn’t the only protein powder around. Here’s some info on a few of the more popular varieties, including their respective biological values (BV). The BV is one way to measure a protein’s “usability.” The higher the BV, the greater the proportion of available protein that can be synthesized by the body’s cells. Higher BVs also indicate a greater amount of essential amino acids – those amino acids that the body cannot synthesize or convert on its own and must instead obtain from the diet. Note, though, that biological value does not refer to the amount of protein in the powder; it only refers to the usability of the protein in the powder. Different powders have different protein contents. A quick glance at the nutrition facts should clue you in.
Egg white protein powder is another highly bioavailable protein choice. In fact, it’s so bioavailable that it represents the BV against which all others are compared. All the amino acids are represented. And, egg white protein powder is Paleo!
Then, there’s pea protein. It’s been argued that vegetarian protein powders just don’t work as well as the animal-based ones. We’re not meant to get all our protein from vegetable sources, and our absorption of vegetable-based protein isn’t as efficient, so you have to consume far more pea protein powder just to get enough. However, pea protein is obviously Paleo.
Rice protein powder is created by isolating the protein from the brown rice grain. Rice is already one of the least offensive grains out there, so a smattering of rice-based amino acids will work okay. You’re not going to absorb or digest the rice protein with as much ease as with animal-based protein, but that’s fine. However, rice protein…not Paleo.
Hemp protein is another option for vegetarians (or nutrition explorers). Like the other vegetarian protein powders, hemp is quite a bit lower in protein content than the animal protein-based powders (or even other vegetarian powders). It’s generally loaded with tons of fiber and a bit more fat than other powders, but fiber-free versions do exist. It’s fairly expensive, but hemp powder does taste relatively good.
Do we really need protein powder? Whey protein powder is proven to be effective, and it’s inexpensive. Protein powder in general can help athletes recover from training, and it doesn’t have to be dairy-based, if you’re sensitive. There’s nothing wrong with dabbling (or even throwing yourself into) in alternative protein powders. But that doesn’t mean you need protein powder. Take your time and evaluate your diet. You may find that you don’t need powder supplements. If you’re not getting enough protein, or you can’t find the time to cook every single meal, try some protein powder. Otherwise, eat a steak.
Today’s Workout:
Buy-in – 3 rounds not for time of: 50 skips, 6 goblet squats, 3-6 clapping pushups
WOD – “KyleNESS”
*this is our third go at KyleNESS, compare your results to April 20th 2010*
Part 1: Back Squat – 4×3 reps, work up to around 3RM
Part 2: Floor Press – 4×5 reps, work up to around 5RM (compare to Feb 3 2010 or March 4 2010).
Part 3: Half Tabata each of: situps, pushups, squats (4 cycles of 20s/10s at each station before moving on, add all reps from all exercises for your Tabata score. Work quickly and don’t save yourself, only four rounds each!
Add up best weight in squat, floor press, and your total Tabata score to get your overall score!
Cash-Out – Foam roll (self guided)
