Selecting the Right Protein Supplement

Lean Body Mass. If you're working toward your 6-pack abs, trying to fit into that wedding gown, or need to lose 50 pounds, lean body mass is the one goal that everyone has is common. More lean body mass (muscle) increases metabolism, reduces the risk of osteoporosis, and allows the body to burn more calories while at rest. Muscle mass is imperative for a healthier future no matter what your current age.

In order to acquire and maintain muscle, protein is an important building block in your daily diet. Although you can get your daily requirement of protein through eating whole foods such as lean meats, eggs, and legumes, many people find that they don't have enough time (or creative planning) to eat the whole foods necessary to build muscle in the right time frame after their weight training session. That's where protein supplements come into play.

According to documentation in the Journal of Applied Physiology (February 2000), one of the most effective times to have protein has been validated. The study proved that athletes drinking a protein/carbohydrate drink (containing 10 grams of protein) immediately following weight training built new muscle faster. A similar study done in Denmark by Dr. Brigitte Esmarck produced the same results in elderly individuals. We can theorize that by drinking a protein drink in place of eating a chicken breast (which can take hours to digest) the amino acids will be assimilated faster and therefore sent to the working muscles for repair more quickly.

Finding the right protein supplement can be confusing and frustrating. Dynamic packaging, value adding, and promotional “promises” can leave you bewildered and potentially leaving the store with nothing - or more than enough. The age old saying, “LESS IS MORE” still holds true when purchasing protein supplements. Many supplements contain a vast amount of added vitamins and amino acids, or special formulas specifically designed to enhance performance and stimulate muscle growth. According to the leading nutritionists and body building experts high glycemic carbohydrates, whey isolate, and essential amino acids (EAAs) are the primary needs after you weight train.

A high glycemic carbohydrate is one that breaks down rapidly during digestion. These carbs cause a more rapid rise in blood glucose levels and are suitable for greater energy recovery after endurance exercise. Whey protein isolate is an isolated protein that is derived from whey (a cheese by-product), but can be lactose-free. Be sure to check your label for lactose content if you are lactose-intolerant. Whey protein has been found to have better absorption by the body and contain a higher percentage of all EAAs than soy protein. However, since the difference between the two may not be as noticeable to the non-bodybuilder, we will consider both types in our quest for the perfect supplement. EAAs are amino acids that cannot by synthesized by the human body and must be supplied in the diet. These are provided through the soy and whey proteins we are discussing.

There are a variety of proteins that are available, and some supplements are comprised of more than one type. Some digest faster, some slower. Here are a few you may want to make note of: Casein (Calcium Caseinate) is derived from fresh skim milk. It is very, very slow to digest, leaving a constant flow of amino acids through your bloodstream long after you have ingested it. This is a good source of added protein when considering meal replacements. Whey Concentrate is derived from the same as isolate (see above), but still contains some of the fat and lactose (in most cases). Whey concentrate is the most widely used but is also known to cause bloating. Ion Exchange Whey Isolate retains a higher level of calcium and yields a good proportion of Branch Chain Amino Acids. It also digests quickly so it’s great for quick morning protein absorption.

Another important protein to mention is Spirulina. Spirulina contains unusually high amounts of protein. It is a complete protein containing all EAAs and is superior to all standard plant protein, such as that from legumes. Spirulina is a microalgae that occurs naturally in tropical and subtropical lakes with high pH and high concentrations of carbonate and bicarbonate. It is rich in beta carotene, iron, vitamin B-12 and the rare essential fatty acid, GLA. Spirulina can be found in the Spiru-Tein products made by Nature’s Path and at some fast-food smoothie chains. (This is a great protein supplement for vegetarians.)

When choosing a pre- or post-workout protein supplement, it is important to find sources with Lower sodium and higher potassium. Potassium is the electrolyte that pulls fluid into the muscles while sodium pulls water out of the muscles. When sodium is more concentrated outside of the muscle than the potassium is inside the muscle, water shifts out of the muscle which is an undesirable consequence. This will cause cramping and heat injuries. Too much sodium in your diet may also cause more potassium to be lost through bodily functions. Don’t let your protein drink add more sodium to the mix.

Many protein supplements contain added vitamins and minerals. If you are already taking a multi-vitamin, most vitamins included in these protein supplements may be excessive and unnecessary for you. This should be a consideration when choosing the right supplement.

Overall, your real considerations are budget, taste, and digestion. In the end, go with what is right for you. Everyone digests foods differently and what works for the majority might not work for you. If you use a supplement that contains at least 20 grams of protein per serving and it causes intestinal bloating, try using half the suggested amount of powder, but the same amount of liquid. That may remedy the situation. Whey Concentrate has also been known to cause bloating as mentioned earlier. If you are prone to digestive issues, be sure to read labels to avoid this type of protein. Experiment with soy versus whey and see if one keeps you satiated longer than the other. Our bodies are all biologically unique, don’t follow any rules!

Final notes: Need a quick fix and forgot your supplement? Run to the local corner market and get a pint of low-fat chocolate milk. A glass will supply you with 6 grams of EAAs and 25-35 grams of high glycemic carbohydrates that are needed for quicker muscle recovery!

Precautions: Remember to consult with your physician if you are taking any medication that regulates your blood pressure, heart or thyroid, or if you have any questions or concerns BEFORE adding supplements to your diet. If you are on thyroid medication or have an existing thyroid condition, check with your doctor before adding any additional soy proteins to your diet. READ ALL LABELS. Many meal replacement drinks contain dextrose and maltodextrin and can trigger allergic reactions for those who have corn or wheat allergies. Also, if you have the genetic disorder called Phenylketonuria or PKU (an inability to process a certain essential amino acid), please be aware that many drinks contain aspartame and may not be suitable for your consumption. Stay fit and stay healthy!