Taking Protein Powders
Supplementing with protein powders has become extremely important to athletes. This has been the case for decades, but now the consumption of protein powder has become more debated. There is a new argument almost daily for which type of protein powder is best. Another person will debate about how much protein you actually need to take.
Most nutrtionists agree that they all need more protein than a normal individual will need. Athletes and bodybuilders put much more stress on their bodies than the normal individual does.
So, how much protein powder shoud I take every day?
As mentioned earlier, this is a question that will have many different answers. I have seen amounts from ½ grams per pound of bodyweight to 4 grams per pound of bodyweight. Then you have those that say these numbers should be based on your lean body mass, not your total body mass.
This year there was a study done with egg protein powder. Researchers decided to evaluate how much protein your body could use in one sitting. Subjects were given different doses of egg protein from 5 grams up to 40 grams. The more protein subjects drank, the more that protein synthesis was elevated. That is until they reached 20 grams. The amounts over 20 grams gave no better increases in protein synthesis, even the 40 gram dose. So it does seem the higher doses have less returns.
Should this study be your benchmark to taking protein powder. no. This is only one study, there needs to be more studies performed with many types of protein powder, not just egg.
I think this shows that you cannot have just one number for everyone, whether it be amount of protein powder at one sitting, or dose of protein each day. It is still a big guess.
Protein is a necessity if you are looking to change your body. Regardless of your goals, you need to supplement with protein. You also have to consider the type of nutrition program you are on. You have to take in your calories from nutrient and you can’t have 200 grams of fat per day. Higher protein use is a logical step. If you are low carb dieting you will have to supplement extra protein to meet your dietary needs. Protein will serve as fuel for your body when carbohydrates are low.
There are lots of factors to be considered in this discussion. Everything from your activity level to the above mentioned nutrition plan.
Possibly a good thing to do would be to do your own experiment . Try taking in around 1 gram of protein per lb. for a period of time then change the amount and type you use, increase or decrease your amounts of protein and see how your body changes. One thing to consider before attempting this is to try this little project for an extended time. Decide on the best protein powders you can and take your time. You cannot change your protein intake for only a week and expect to notice changes.
You have to consider all the fitness enthusiasts over the years who have discussed the importance of taking in higher amounts of protein supplements. Is it fathomable that they were all wrong, that taking in 50 or 60 grams of protein in one sitting is useless? I would say that it would take tons of research to prove this, otherwise people will still be consuming higher amounts of protein in to get the results they are wanting.
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