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Is Protein Powder Good For Us?

January 5th, 2015 | by Events Staff
Is Protein Powder Good For Us?
Nutrition
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I recommend protein drinks to every customer when I write a healthy eating or an exercise plan, but why?

Protein shakes are probably the most widely used supplement out there and I’m often asked whether or not people should take supplements to help achieve health and fitness goals.

I believe we should because protein shakes are purely nutritional. Unlike some other supplements they have no direct influence on our hormones. They basically deliver amino acids to muscle cells, helping them to recover after workouts.

Whey is the most common base for protein powder as it contains all of the nine essential amino acids that facilitate the healing of damaged muscles. Without adequate protein, training hard will leave your muscles with a deficit of the building blocks they need to recover, which means you’ll never build new fibres.

Everyone needs protein in their diet and traditional recommendation for muscle building is 0.7 gram of protein per pound of body weight per day. This would mean the average man of, say, 170lbs (about 12 stone) will need 119 grams of protein per day if he is to undertake a weights program with the aim of gaining muscle and reducing fat.

 

That’s the equivalent of:

Chicken Breast x 2 (60g)
Egg x 3 (18g)
Steak (6oz): 40g

 

Consuming two chicken breasts and a steak per day sounds like a lot to ask of our stomachs (not to mention our bank balance), but it’s a far from impossible task. So, protein shakes are not strictly essential, but at the same time, offer a convenient alternative. One shake can save us a lot of time and money. So protein is just a food supplement, it’s not going to ‘do’ anything that food wouldn’t do.

Like all supplements, protein powder is best used as part of an overall health and fitness pan, which include planning the correct training and, of course, a nutritional program calibrated to your current goals, which you have.

Personally, I use protein shakes following a workout simply because of the convenience. Shakes are a helpful, convenient solution to modern workout life.

Even if you don’t exercise, you need protein as part of a balanced diet, along with complex carbohydrates such as brown rice, brown pasta, sweet potatoes and green vegetables to name but a few. As I have mentioned previously, if you have a protein and a carbohydrate source with every meal, your body utilises it better. So I even recommend protein shakes to people who don’t exercise, again because it is convenient.

 

So my top tips are:

  • Eat a protein and carbohydrate source with every meal as the body utilises it better
  • Eat little and often. 5-6 small meals a day for women and 6-8 small meals for men.
  • Protein Drinks are safe and convenient. They are also great as a recovery drink after a training session as well as a substitute for milk

 

For more information on healthy eating and exercise contact me through my site nonevans.com

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