Evolved Sport and Nutrition
  • Home/ News
  • About
    • ESN Sports Nutritionists >
      • Ben
      • Emilie
      • Stephanie B
      • Vanessa
      • Ashlen
    • Partners
  • Services/ Store
    • Coaching >
      • Bronze Tier Coaching
      • Silver Tier Coaching
      • Gold Tier Coaching
    • ESN Learning center >
      • Menopause: Nutritional Strategies
  • Media
    • Blog
    • Podcast
  • Learning Center
    • ESN Athletic and Healthy Lifestyle Learning Center >
      • Menopause: Nutritional Strategies for Weight Loss and Healthy Living
    • Professional Learning Center >
      • The ESN Sports Nutrition Certificate >
        • ESN Learning Center - Sports Nutrition Certificate Level 1 >
          • Module 1 - Exercise Physiology and Metabolism
          • Module 2 - Determining Energy Needs in the Athlete
          • Module 3 - Macronutrient Needs in the Athlete
          • Module 4 - Hydration and Micronutrients for the Athlete
          • Module 5 - Sports Nutrition 101
          • Module 6 - Meal Planning for the Athlete
        • ESN Learning Center Sports Nutrition Certificate ​Level 2 >
          • Module 1 - Sports Supplements 101
          • Module 2 - Sports Supplements 102
          • Module 3 - Nutritional Strategies for Competition
          • Module 4 - Weight loss and Body Composition changes for the Ahlete
          • Module 5 - Disordered Eating in Athletes
          • Module 6 - Counselling Strategies for Athletes
        • ESN Learning Center - Sports Nutrition Certificate Level 3 >
          • Module 1 - Periodization for the Athlete
          • Module 2 - Nutrition Strategies to Optimize Recovery
          • Module 3 - Sports Nutrition for Children and Young Athletes
          • Module 4 - Sports Nutrition for the Aging Athlete
          • Module 5 - Nutritional Strategies for Injury Prevention and Concussions
          • Module 6 - Nutritional Strategies for the Travelling Athlete
          • Module 7 - Tournament Nutrition Strategies
  • Contact

Should I be Taking a Protein Supplement?

11/9/2015

20 Comments

 
One of the most popular words I hear around the athletic community is “Supplement”. What do you take for a supplement? What brand of whey protein do you use? Are you cycling through creatine? What about those BCAAs? This is most definitely a loaded subject and one that I could write a dissertation about. Today’s focus will be on educating ourselves on protein and skimming the surface on protein powders.

Let’s start by reviewing protein. Protein is one of the three essential macronutrients from which we get energy (aka calories). Protein is made up of building blocks we call amino acids. There are 20 in total, 9 of which are essential meaning we have to get them from external sources (food). Some of protein’s functions include enzyme and hormone production as well as building and repairing muscle, skin, nail and hair.

Picture

How much protein do I need daily?

The RDA (Recommended Dietary Allowances) for protein is 0.8 g/kg of body weight per day for the average adult. There has however been some debate about whether this amount is enough to promote optimal health. Protein is important especially in those looking to increase their physical activity for fitness or sport. Not enough protein and the body will break down protein in the muscle and use it for energy. It’s no surprise that more active individuals would require more protein compared to those who call walking to the bus stop their daily sweat. 

Protein requirements will vary greatly depending on many things; what type of athlete you are, your weight, age, exercise intensity, duration, physical preference, and diet quality. Endurance athletes require 1.2-1.4 g/kg of body weight per day where as strength and power athletes require 1.2-1.7g/kg. Some suggestions recommend 1.1 to 1.4 g for recreational athletes. (Fink, 2009) 

Picture
Picture
Is protein supplementation necessary?

The International Society of Sports Nutrition suggests high-quality protein from food is enough to repair muscle tissue and improve performance (Campbell, 2007). High quality proteins come from milk, egg, soy, meat and fish. These sources contain all the essential amino acids. Leucine, an essential amino acid, may actually play a very important role in initiating muscle protein synthesis. Leucine-rich proteins include dairy products, beef, poultry, seafood, pork, peanuts, beans, lentils, and soybeans. Some evidence also suggests that 10-20 grams of high quality protein in the early recovery period is enough to maximally stimulate protein synthesis (PEN, 2014). Whey and soy protein for example are high quality proteins. Rice and pea protein however are not complete proteins.

Protein supplements are no more or no less effective than food for building muscle mass when dietary energy intake is adequate (PEN, 2014). Even though that may be the case, I don’t ever rule out protein powder. Of course as a Dietitian I am a big supporter of food through nutrition, but powders can be of benefit for some.

For starters it’s extremely convenient. Here’s a scenario; you finish your workout, socialize with your pals for 10 minutes, commute home, answer some emails, make your meal, and finally start eating 2 hours post exercise. You have already missed the most critical time for refueling. Taking protein powder and having this on your way home with carbohydrates would be of benefit to your recovery.

I might also recommend a supplement for those who don’t have much of an appetite following a workout. By simply not eating any protein you risk protein catabolism; where your body may utilize muscle protein as an energy source when its glycogen stores are depleted. Powders are also an easier and faster way of consuming protein. Making a smoothie with some yogurt and fruit, or munching on a homemade protein bar with dried fruit and whole grains is clearly a much better alternative to not eating, which many of us are guilty of doing when the thought of making a meal is exhausting in itself.

Some of the reasons why I might not support them? As an isolated macronutrient, protein powders lack other nutrients that naturally accompany proteins found in food. Beef has iron. Salmon contains healthy fats. Yogurt has calcium. Protein supplements do not contain these nutrients. When we eat food sources of protein, we often eat them in conjunction with other whole foods that offer vitamins, minerals, carbohydrates, and heart-healthy fats that are not found in protein supplements.

At the end of the day, taking a protein supplement comes down to lifestyle habits and really what’s most convenient for you. Is it a good source of protein for recovery? Sure. Should you substitute it for a meal? No. If protein powder is what works for you, try to accompany it with food sources that are rich in carbohydrates, electrolytes and fluid for recovery. Now at this point you might be asking yourself “but what kind of supplements would you suggest”? A topic for another time readers…

 








Emilie Trottier, RD, Sports Dietitian

[email protected]




References


Fink HH, Burgoon LA, Mikesky AE. Endurance and Ultra-Endurance Athletes: Practical Applications in Sports Nutrition. Sudbury, MA: Jones and Bartlett; 2009

 
Campbell B, Kreider RB, Ziegenfuss T, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2007;4:8

 
PEN. Sport Nutrition Evidence Summary. The Global Resource for Nutrition Practice. 2014


20 Comments
Ma.laiza Bayquin link
19/7/2020 10:19:40 pm

Food supplements are concentrated wellsprings of supplements taken as a dietary top-up.Thank you.

Reply
Haarlem Oil link
28/7/2020 11:18:26 pm

Great content!! So much informative content you produce high quality of content which is good for those people can possible visit you site. It same like Haarlem Oil or Black Cumin Seed Oil made by french people in France. I love the journey of my research from this website. Hope you do more blog post here about health. Thank you and God bless!!!

Reply
Franklin White link
9/9/2020 04:28:08 pm

Thanks for the tip to take a supplement after working out if you don't have an appetite. I think a ton of people ignore this at first and try to force themselves to eat or they just don't do anything. You don't want that time after working out to go to waste so it is best to take the supplement then.

Reply
Evan link
27/9/2020 02:42:25 am

A study made on MX3 Capsule done in America and published in the Journal of Aging Resarch and Clinical Practice. It was concluded that MX3 Capsule helps improve mobility together with a good and healthy diet

Reply
pcdindia link
14/10/2020 02:58:48 am

It is a great blog post.I am always read your blog helpful

and informative tips. I like it thanks for sharing this

information with us

Reply
KASHISH BAGGA link
23/11/2020 02:55:21 pm

Thank you very much for sharing this great information about supplements. I was just looking out for differences between <a href="https://bcaadrinks.com/bcaa-vs-whey-protein/">bcaa vs whey protein</a>. Can you please tell me like what is the actual difference between these bcaa and whey protein supplements.

Reply
supplementsvilla link
25/11/2020 04:45:15 am

Best Protein For Lean Body Goals <a href="https://www.supplementsvilla.com/Mutant-Iso-Surge-Isolate-Protein?search=iso%20surge">Click Here</a>

Reply
pontingricky link
11/12/2020 10:42:10 am

good quality supplement always good for health

Reply
Kristofer Van Wagner link
3/4/2021 12:04:28 am

I like that this post shared that one of the benefits of choosing of protein drinks is that it can boost of metabolism. I do believe it would benefit our gym habit tremendously. I will definitely keep this information in mind for future references.

Reply
fat burner supplements link
15/4/2021 05:27:55 am

You are absolutely correct and thanks for giving information about the protein supplement. I loved your blog and thanks for publishing this!! I am really happy to come across this exceptionally well written content. Thanks for sharing and look for more in future!!

Reply
GHO-AHK CORPORATION link
21/7/2021 02:04:58 am

Thank you for sharing it helps me a lot. Now, I have experience on Genuine Haarlem Oil who helps to recover the pains of my mother. Very effective food supplements it can help also to boost your immune system. btw. I love your article you shared on us.

Reply
MckinneyVia link
16/1/2022 12:12:03 pm

Very much appreciated. Thank you for this excellent article. Keep posting!

Reply
Lhynzie link
11/4/2022 05:12:43 am

Excellent post. Quite knowledgeable and informative. Thanks for sharing your thoughts. Keep up this kind of effective work. Kudos!

Reply
메이저사이트 link
21/5/2022 01:07:59 am

I feel like I've come all the way here, but I don't regret the moment I came back. I've learned a lot of knowledge. I'm so happy to know useful information

Reply
Lexynne link
31/5/2022 07:15:33 am

Awesome content! It looks like you've put a lot of work into this. Quite clear and concise. Thanks for sharing some valuable post. Great job!

Reply
Salman link
3/9/2022 09:31:57 am

Thanks for sharing informative article, I really like this post.

Reply
wjslot link
14/5/2024 03:53:02 am

Nice Blog!! The content you have shared is very elaborative and informative. Thanks a lot for sharing such a great piece of knowledge with us.

Reply
YE7 link
16/5/2024 09:50:59 pm

This article provides a refreshing and insightful perspective on the topic, highlighting key aspects with clarity and depth.

Reply
ph0063 link
11/6/2024 06:34:40 am

What a great post!

Reply
Extra Onlince Casino link
30/12/2024 02:47:20 am

This article is super helpful and packed with useful information, making it easy to understand and really enjoyable to read!

Reply



Leave a Reply.

    Categories

    All
    Fitness
    Nutrition
    Sports Nutrition
    Weight Loss
    Women's Health

    Archives

    November 2021
    December 2020
    November 2020
    October 2020
    June 2020
    December 2019
    January 2019
    July 2018
    May 2018
    April 2018
    March 2018
    February 2018
    October 2017
    September 2017
    August 2017
    July 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    June 2016
    April 2016
    March 2016
    February 2016
    January 2016
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    October 2014
    September 2014
    August 2014
    June 2014

    RSS Feed

Proudly powered by Weebly
  • Home/ News
  • About
    • ESN Sports Nutritionists >
      • Ben
      • Emilie
      • Stephanie B
      • Vanessa
      • Ashlen
    • Partners
  • Services/ Store
    • Coaching >
      • Bronze Tier Coaching
      • Silver Tier Coaching
      • Gold Tier Coaching
    • ESN Learning center >
      • Menopause: Nutritional Strategies
  • Media
    • Blog
    • Podcast
  • Learning Center
    • ESN Athletic and Healthy Lifestyle Learning Center >
      • Menopause: Nutritional Strategies for Weight Loss and Healthy Living
    • Professional Learning Center >
      • The ESN Sports Nutrition Certificate >
        • ESN Learning Center - Sports Nutrition Certificate Level 1 >
          • Module 1 - Exercise Physiology and Metabolism
          • Module 2 - Determining Energy Needs in the Athlete
          • Module 3 - Macronutrient Needs in the Athlete
          • Module 4 - Hydration and Micronutrients for the Athlete
          • Module 5 - Sports Nutrition 101
          • Module 6 - Meal Planning for the Athlete
        • ESN Learning Center Sports Nutrition Certificate ​Level 2 >
          • Module 1 - Sports Supplements 101
          • Module 2 - Sports Supplements 102
          • Module 3 - Nutritional Strategies for Competition
          • Module 4 - Weight loss and Body Composition changes for the Ahlete
          • Module 5 - Disordered Eating in Athletes
          • Module 6 - Counselling Strategies for Athletes
        • ESN Learning Center - Sports Nutrition Certificate Level 3 >
          • Module 1 - Periodization for the Athlete
          • Module 2 - Nutrition Strategies to Optimize Recovery
          • Module 3 - Sports Nutrition for Children and Young Athletes
          • Module 4 - Sports Nutrition for the Aging Athlete
          • Module 5 - Nutritional Strategies for Injury Prevention and Concussions
          • Module 6 - Nutritional Strategies for the Travelling Athlete
          • Module 7 - Tournament Nutrition Strategies
  • Contact