Protein Powder, supplementation

Ask Dr. Nina

I have been wondering about using protein powders to supplement my diet while training…what can you tell me about the different types and how much I should be using?

Way Hungry, North Vancouver

Powdered protein supplements are an excellent way to ensure that you can easily take in and absorb adequate amounts of protein, both in your daily diet and to supplement training requirements. There are a wide variety of different types: basic powdered egg whites, casein, soy isolate, rice protein, hemp protein, pea protein, whey protein concentrate, whey protein isolate and mixed blends such as Vega. The general formula for calculating your average daily protein requirement is approx. 0.8-1.0g/kg of body weight – this will increase as the demand increases due to a rise in training volume. That would mean that a 150lb person requires around 75g of protein/day.

Post exercise, especially in the first 30 minutes, is the time period during which the muscles take up glycogen and amino acids from protein to aid in muscle repair and fuel storage. It is essential that the macronutrients are easy to absorb while blood supply to the digestive system is still lower. That’s where the powdered supplements come in…… I usually recommend either a high quality whey protein (you get what you pay for!) that does not contain ANY artificial sweeteners. Whey isolate contains the highest percentage of branched chain amino acids, enhances glutathione production (potent antioxidant), contains 10% immunoglobulins which build the immune system and best of all….contains a compound that has been shown to decrease pain/muscle soreness post intense weight training! Soy protein isolate, which some people who are not sensitive to soy cannot tolerate, is another option. It is high in amino acids glutamine and arginine, high in soy-isoflavones which help fight cardiovascular disease, cancers and cholesterol, and is cheaper than whey isolate. The main drawback many people cannot tolerate soy very well and the flavor and texture is often stronger than whey, it is not ideal for everyone. Rice protein powder is another option but again the texture is quite gritty which some people may not like. It is the most hypoallergenic of all the powders and offers all amino acids, although this will depend on the quality of the rice protein used. Mixed vegan blends of pea, rice, hemp are another favorite of mine. I particularly like the Vega powder as it is very alkalinizing and is higher in amino acids, healthy fats, some carbs and additional recovery vitamins and minerals. I often recommend this powder used in combination with some whey protein to gain the benefits of both. Vega makes a great meal replacement/recovery drink or can be added to a smoothie. Egg protein powder and casein are two other powdered protein supplements that are available. I usually do not recommend either of these due to the higher allergenicity and feel that the availability of egg as a whole food is just as easy!

How much and what to do with these powders????? Well, how you want to enjoy them -that is really up to you! I would recommend a liquid drink – either add the powder to rice/soy/almond milk post workout or make a smoothie using them. Some people add the powders to oatmeal, other cereals to easily increase the protein content of the meal. Most powders offer 18-25g of protein/serving and you can use the amounts your body requires daily to figure out how often you need to take some daily to reach those daily requirements! Remember protein provides amino acids…the essential building blocks for muscles…make sure your training efforts are maximized by giving your body the nutrients it needs!!!

Power on!

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Dr Nina Lange www.pacificanaturopathic.com 604 922-4074

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