Getting the Scoop on Protein Powders
You've exercised hard, now you have to fill up your reserves with some high quality protein powder. But what's the best kind of protein? When do you take it? And what exactly is all the fuss over protein?
Protein is made up of chains of building blocks called amino acids. There's 21 in total, twelve which the body makes itself (nonessential amino acids), and 9 the body must acquire from food (essential amino acids).
When you exercise, you are breaking down muscle, and they are forced to make themselves a bit stronger, thus the toning aspect of weight training. This necessary repair kit consists of a deluge of things - vitamins, minerals, enzymes, and most of all, protein. This repair process is on-going, so we need a constant supply of protein in our body at all times, to ensure it's there to use when we need it. (This is why we recommend 2-4 smaller protein meals throughout the day). Protein powders are a quick, easily digestible way to ensure we are getting enough protein.
Protein is also important for various bodily functions including maintaining strong hair, teeth and skin. Protein maintains blood, organs, and tendons, and it balances hormones (women, take note!).
But what kind of protein powder is best? There are several, including whey, soy, rice, hemp, vegetable and egg.
The two most popular are whey and soy, because they have a high BV (biological value), the percentage of nitrogen absorbed (an important component of health).
Whey protein remains the most popular choice, with a biological value (BV) of 159. It also scores highest on the Protein Digestibility Corrected Amino Acid Score and the second highest (behind whole eggs) on the Protein Efficiency Ration, industry measurements put out by the USDA.
Along with whey's superior amino acid profile, whey raises glutathione levels (a powerful antioxidant that wards off cancer, infection and viruses). Make sure the whey you choose is an 'isolate', not a concentrate form. Isolates are the highest quality, and are suitable for even the most lactose-intolerant individuals.
Soy protein is the second most popular choice in protein powders, although it has a lower biological value. This is partly due to the isoflavones (found in isolate form only) which are estrogenic and help ease PMS, and helps to increase bone density in peri- and full- menopausal women.
Hemp also shares the limelight as a high quality, complete vegetarian source of all amino acids, essential fatty acids (in particular Omega 3-s) natural antioxidants, fiber and chlorophyll. Edestin, found only in hemp, is considered the backbone of our cell's DNA, which is why out of all the vegetable kingdom, hemp protein has the closest resemblance to our human protein profile.
PROTEIN TIPS
- The best times to take your protein shake is first thing in the morning and after your workout (up to 1 hour after).
- Our bodies can only absorb 20-30 grams of protein at one sitting. Some protein powders are loaded with 40 grams of protein or more, but it's wasteful, not to mention hard on the kidneys! And make sure you have some protein with every meal.
- Spread your protein out over 3-5 meals. The body likes to have a constant supply of protein circulating in the blood to draw on when it needs it.
- Make sure you mix some carbs (a banana, apple, or blueberries), fibre (flax, bran, wheat germ) and some fat (flax oil, Udo's oil) into you shake. That way the protein can be easily absorbed and synthesized by the body, and you'll feel satisfied longer.
PROTEIN POWER SHAKE:
- 1-2 scoops protein powder
- ¼ cup yoghurt
- ½ banana or apple
- ½ cup blueberries
- 1-2 TBS ground flax seeds
- 1-2 TBS flax or fish oil
- 1 tsp fresh bee pollen
- ¼ teaspoon Vitamin C powder
- ¼ teaspoon glutamine and creatine powders (post workout only).
Drink your shake first thing in the morning or up to 1 hour after your workout for best results.