Do I need a protein shake?
This is a common question (or variation of) that I’m often asked. Therefore, I’ll post a partial answer here for you, in case you’re wondering about the same thing. Why partial? Because a full answer requires some math, and I’m not going to torture you like that just yet. If you really want to know more, just submit a comment or email me directly.
What typically happens, once you have finished a workout, someone would suggest that you have a protein shake… how much and why? On the other hand, in conversation about weight loss, someone would mention increase your protein and cut the carbs… again, how much and why? Do you stop to ask these questions of the people making these suggesting to you?
First, let’s make sure we’re all on the same page of what protein does for the body. In the simplest terms, protein helps the body heal and build muscle. It is a key ingredient in mass building, hence the popularity with body builders and athletes, but is it necessarily right for you?
Everyone needs protein in his or her diet. It’s not an option. Even vegans are challenged in making sure they find the right mixture of amino acids (the breakdown of protein) to have enough protein in their diet to stay healthy. The average person who does not exercise must have at least .8 gram (g) of protein per kilogram (kg) of body weight per day in their diet. But if you exercise, depending on your level of intensity and goals, you would need more. At the very least, you will need roughly about 1.2 to 1.4 g per kg of body weight. The average exerciser (probably you) wouldn’t need more than that. By the way, the body will not absorb more than 2.5 g per kg of body weight. The excess is converted to ura and the eliminated from the body in the form of urine.
So then, the next part of this is, do you have enough protein in your diet as it stands now? Must people don’t know. They take a blindfolded approach to this answer and assume they need more. Would you pick off the rack blindfolded? So why do that with your diet? Powder protein is a supplement, meaning exactly that, it supplements your diet if it falls short of what you need. You shouldn’t be so slipshod in your approach to exercise and dieting. First find out what you need, then find out what you actually have coming in through your normal dieting practice, THEN and ONLY THEN, if you don’t have enough protein in your diet should you consider a protein shake.
WAIT! Before you run off and start counting grams, YOU DO KNOW that not every protein supplement is created equal? Each protein product provides different grams per serving with varying amounts of other ingredients and quality. Read the labels carefully.
I’ll continue this blog a little l8r. What’s your take?
FRB
What typically happens, once you have finished a workout, someone would suggest that you have a protein shake… how much and why? On the other hand, in conversation about weight loss, someone would mention increase your protein and cut the carbs… again, how much and why? Do you stop to ask these questions of the people making these suggesting to you?
First, let’s make sure we’re all on the same page of what protein does for the body. In the simplest terms, protein helps the body heal and build muscle. It is a key ingredient in mass building, hence the popularity with body builders and athletes, but is it necessarily right for you?
Everyone needs protein in his or her diet. It’s not an option. Even vegans are challenged in making sure they find the right mixture of amino acids (the breakdown of protein) to have enough protein in their diet to stay healthy. The average person who does not exercise must have at least .8 gram (g) of protein per kilogram (kg) of body weight per day in their diet. But if you exercise, depending on your level of intensity and goals, you would need more. At the very least, you will need roughly about 1.2 to 1.4 g per kg of body weight. The average exerciser (probably you) wouldn’t need more than that. By the way, the body will not absorb more than 2.5 g per kg of body weight. The excess is converted to ura and the eliminated from the body in the form of urine.
So then, the next part of this is, do you have enough protein in your diet as it stands now? Must people don’t know. They take a blindfolded approach to this answer and assume they need more. Would you pick off the rack blindfolded? So why do that with your diet? Powder protein is a supplement, meaning exactly that, it supplements your diet if it falls short of what you need. You shouldn’t be so slipshod in your approach to exercise and dieting. First find out what you need, then find out what you actually have coming in through your normal dieting practice, THEN and ONLY THEN, if you don’t have enough protein in your diet should you consider a protein shake.
WAIT! Before you run off and start counting grams, YOU DO KNOW that not every protein supplement is created equal? Each protein product provides different grams per serving with varying amounts of other ingredients and quality. Read the labels carefully.
I’ll continue this blog a little l8r. What’s your take?
FRB
Labels: protein
posted by Frank R Blenman at
8:58 AM
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