Ever wondered if you should be using protein powders? Is that the only way you can build muscle? Well I am here to inform you, it is most definitely NOT required and not the magic formula to gaining muscle. There is even a good chance you don't need them at all and can get everything you need from a well-balanced diet.
The average healthy adult needs at least 0.8g protein per kg bodyweight each day. However, active individuals who are strength training multiple times a week, such as athletes, have a higher need for protein usually around 1.2-2g protein per kg of bodyweight. With increasing evidence of protein's role in longevity, better quality of life, and increased muscle mass, no wonder there is a big buzz around protein powder.
So why do people use them?
Protein powders do have their benefits. I personally like to use them for convenience purposes, like as a quick snack between the gym and work or if I don't have access to a full-meal and I need something to hold me over.
Protein powders are a quick, convenient, way to help ensure your body is adequately nourished and satisfied, especially if time is your enemy. Powders are not exclusively for athletes, people use them for a variety of reasons - overall wellness, to build muscle mass, weight management, convenience and to improve sports performance.
Now for the tricky part, which protein to use. If you look at the shelf of any health food store right now, you'll notice there are hundreds of protein powders to choose from, which can be pretty overwhelming.
Let's break down the different types, what they are best used for, and when to use them!
1. Whey Protein
This is probably the most common protein you have heard of. Whey protein is derived from cow's milk, making this a big deciding factor for those who are plant-based or have trouble digesting milk protein. Contrary to popular belief, those who are lactose intolerant can still have whey protein because lactose is the carbohydrate (sugar) in milk, where whey is the protein.
Whey protein is popular because it is highly bioavailable (meaning our body is able to use a high %) and it is rich in BCAA's, specifically leucine, which is a key player in stimulating muscle protein synthesis. It has been shown that a dose of 2-3g of leucine maximally increases muscle protein synthesis. A 20-30g serving of protein-rich food or a 20-25g scoop of whey protein powder provide around 2-2.5g of leucine.
Whey protein is fast-digesting, making it a great post-workout option because the faster it digests, the faster those nutrients get to your hungry muscles. Additionally, protein powder may aid with the suppressed appetite effect that occurs post-training, which is why many athletes favour a whey protein supplement to stimulate muscle growth, without needing to eat a whole meal right away.
2. Casein
Casein is the other form of milk-based protein. This is not as common to find compared to whey, as it is a little more expensive to get in an isolated form. Casein is a slower-digesting protein, making it a great option to have before bed or as a snack to help curb your hunger before your next meal, but not the best post-workout option.
3. Vegan Protein
Vegan proteins are an alternative option for those who cannot digest dairy very well or who prefer to get their protein from plant-based sources. There are many types of vegan proteins available including hemp, pea, soy, and brown rice. Vegan protein powders seem to be a little trickier for our bodies to figure out, let's take a look why that is.
Most vegan proteins do not contain all of the essential amino acids necessary to aid in muscle protein synthesis, growth, and recovery, making them incomplete proteins. However, if you choose a vegan protein that contains a blend of protein sources (i.e. hemp, soy, brown rice, etc.) then their amino acid profiles will combine, creating a complete protein.
Vegan proteins are not as bioavailable and tend to digest slower than whey protein. This is something to take into account when using a vegan protein powder for a pre- workout snack, as it may sit a little heavier in your stomach.
Finally, vegan protein tend to have lower levels of leucine, making it less superior to whey protein for muscle protein synthesis. However, it is not impossible to reach the 2-2.5g goal target of leucine with vegan protein. Usually it requires a scoop of >30g compared to 20-25g of whey protein. Thus, plant-based athletes can absolutely still reach their goals using vegan protein supplements if needed, they just have to be a bit more aware of serving size and type of protein!
4. Collagen Powder
Now this is a tricky one. Collagen is the main structural protein in your body and it helps support your skin, bones, ligaments, tendons, and more. As you age, your collagen production begins to decline and lifestyle factors can weaken the collagen in your body. As your collagen production is weakened, your skin starts to sag and your joints are more prone to injury as there is a diminished amount of collagen to hold them together.
There is still a ton of research needed in this area, but studies have shown collagen supplementation (from marine or bovine sources) has positive benefits on skin and joint health. However, collagen does not contain all of the necessary amino acids to support the body, especially leucine which is the main trigger for muscle protein synthesis, thus it may not be the best option when trying to build muscle or recovery after a hard training session.
The Bottom Line
The decision to use protein powders is very individual to each athlete. Majority of the time we can get all the protein we need from real, whole foods (Pro-tip: aim for 20-30g protein each meal and 10-20g of protein post-workout). However, factors such as training load and goals, lifestyle commitments, access to high-quality protein sources, daily energy requirements, appetite post-exercise, and available finances can all play a role in deciding whether or not to include a protein supplement into your regimen. If you are confused on whether or not you should incorporate protein powder into your lifestyle, or which one to choose, I highly recommend speaking with a Registered Dietitian to help you out!
Be sure to check out my instagram page @fuelwithstef for more tips & tricks from a Registered Dietitian to help you fuel appropriately and reach your full potential!