Protein: What it does and why you need it? MEN’S FITNESS

15 FEBRUARY 2018

If you go to gym to lift weights, do cardio or both,

or you regularly pound or pedal the pavement for your fitness fix, eating lots of protein will help

rebuild and repair the damage done to your muscles for a stronger, leaner body.

But eating a stack of steaks every day is expensive

and time-consuming – so you need a quick and

easy way to increase your intake and meet your daily needs. Namely, a protein shake made with

whey powder.

So if you want to build a bigger, stronger and leaner physique, consider investing in a tub of

high-quality whey protein powder to give your muscles all they need to grow.

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Issue 18

28

Aug

Upper Secondary

What is Whey Protein?

Whey is a by-product of the cheese-making process – the liquid left over once the milk has been curdled

and strained. In its powder form, it’s one of the most popular sports nutrition products in the world

because of its availability, cost and effectiveness.

Once consumed whey is rapidly digested and

absorbed by your digestive system so it gets into your bloodstream and then your muscles very

quickly, which is beneficial after training when you need to initiate the recovery process.

Whey comes in four forms, all of which are

abundant in branched-chain amino acids (BCAAs), the crucial elements in rebuilding and repairing the

muscular damage caused by working out.

Why do I need whey protein?

If you are following any sort of exercise

programme, whether it’s based around weights, cardio or endurance training, then you may need

more protein than the UK government’s current recommendation of 55g per day.

Whey offers a quick and easy way to increase your

daily intake, especially after your training session when you might not be inclined to cook and eat a

full meal. But it’s important to remember the clue

is in the name of supplements – they are designed to fill in the nutritional gaps of a complete and varied diet.

Getting the majority of your daily dietary protein from red and white meat and fish is the way to go,

because you’ll also consume the essential vitamins,

minerals and other nutrients vital to optimal health.

Why are there different forms?

Whey protein powder comes in four forms: concentrate, isolate, hydrolysate and native.

Concentrate whey protein is typically lower in fat than other forms and has higher levels of

carbohydrates from lactose, the type of sugar found in milk products, and bioactive compounds.

The protein content by weight can be anywhere between 30% to 90%.

Isolate whey protein is processed to remove fat and lactose, but is also lower in health-boosting

bioactive compounds. The protein content by weight is at least 90%.

Hydrolysate whey protein is pre-digested and

partially hydrolysed, which means water is added

during the production process to break down the constituent compounds to make them easier for the body to digest, but this increases the cost.

Native whey protein is the purest form because it is extracted directly from skimmed milk, rather

than being a by-product of the cheese production process like concentrate and isolate. It is very low

in fat, lactose and bioactive compounds and the protein content by weight is typically 95% or higher.

How much do I need?

Most serving suggestions are around 30g, and with

good reason. Research suggests this is the ideal amount to repair the damage done through training

and initiate muscle protein synthesis – the process by which new muscle tissue is laid down. Studies

also show that a diet high in protein can

help reduce body fat levels, so you’ll not only get bigger and stronger, but leaner too.

How do I take it?

After a workout is the most obvious time to

consume whey protein powder because that’s when your muscles need it most. Drinking a shake of

whey mixed with cold water or milk within 30

minutes of finishing your training session will initiate the recovery process by flooding your

bloodstream with amino acids, which are quickly shuttled into your muscle cells where they can be laid down as new muscle tissue.

You can also take whey protein at other times:

blend a scoop of your favourite flavour with an egg and a banana for some high-protein breakfast or

dessert pancakes, for example. It’s especially useful to have to hand to mix with water when

you’re out and about and don’t have time to eat a proper protein-rich meal.

Overload Since most people in the Western world get more

protein than their bodies require, added protein may not be necessary even during strength

training. In fact, too much protein can be harmful, according to a report by CBS news and “The Early

Show.” Excessive protein can cause dehydration,

kidney problems, digestive problems and osteoporosis, according to CBS.

Protein Powder PROS (+)

Convenience is the top benefit protein powders offer, especially for athletes or those looking to

supplement their diets. "Even athletes who have some of the highest needs can meet their needs

through foods," said Drayer, who also writes about

nutrition for CNN. "It's really like, do you want to bring the yogurt and nuts after running a half-

marathon, or would you rather have the protein supplement there?"

Similarly, "if you're just low on protein and you just

don't have the appetite for a chicken breast for

dinner, it's just a nice way to mix into smoothies or oatmeal or baked goods.”

As a nutrient, protein is very filling, which can help

you avoid overeating later, and it preserves muscle

to keep your metabolism running at its peak. Powders might offer a bit of a metabolic advantage if they are low in calories.

Most powders contain whey, soy or casein, high-quality proteins containing all nine essential amino acids that the body can't make on its own.

Protein Powder CONS (-)

Too much protein -- starting at about 35% of daily calories -- can lead to health issues such as nausea,

cramps, fatigue, headaches and bloating. Some experts think it can cause the kidneys to have to

work harder, leading to complications for those

with existing kidney problems, or increase calcium excretion, causing bone loss. Dehydration is also a risk for those consuming a lot of protein.

Many of these products contain added oils, sugars, probiotics or amino acids. Sugars and oils can

mean more calories, potentially leading to weight gain. However, the labels can have unverified claims or be difficult to decode.

"One I saw had brown rice syrup solids. It had 20

grams of sugar: That's 5 teaspoons of sugar," Drayer said. "Clearly, it's not just protein."

Some protein powders may contain unlisted ingredients such as stimulants or even steroids.

"Often, consumers are not very discriminating in which ones they use," said Larry Walker, emeritus

director of the National Center for Natural Products Research and emeritus professor of pharmacology

at the University of Mississippi. "It's more marketing than, really, a careful look at the labels and understanding the product."

Certain plants can absorb heavy metals from the

soil that are then passed along in protein powder if not screened well, he said.

"The other things that are added in are just often difficult to gauge, and they may be just ineffective,

just a waste of money, but there could be those things that can be dangerous."

A Good Diet is all that matters.

Few athletes would disagree that more muscle is

an advantage in their sport. And protein is the

perfect source of the amino acid building blocks needed for new muscle growth and repair.

Taken together, strength training and sufficient

protein will stimulate new muscle protein synthesis. Note that the keyword here is sufficient,

because this is where protein supplement marketers like to extend to “the more the better”.

So how much protein do sports people need? Consensus position statements such as those

produced by the American College of Sports Medicine give the range of 1.2 grams to 1.7 grams of protein per kilogram of body weight.

But the top end of that range is for elite endurance athletes, power sports people and those in the

early stages of a strength training phase. The “recreational athlete”, which describes the

majority of active sports people, should aim for the bottom end of the range.

So how do those protein requirement numbers

stack up against a regular diet? As an example,

protein intake and body weights collected in the 2011-2012 Australian Health Survey show the

average Australian male already eats 1.2 grams and the average female 1.1 grams of protein per

kilogram body weight. And this is for mostly sedentary people who are not following any special “high protein” training diet.

Sports people do have higher energy needs. But by simply eating a greater volume of food with a focus

on higher protein content, it’s feasible for athlete to get their protein requirements from food alone.

This has been backed up by research; numerous dietary surveys show the normal diet of strength-

based athletes provides around two grams of protein per kilogram body weight per day. And

that’s before using any protein powders.

Power Words

Concentrate – a substance made by removing or reducing the diluting agent; a concentrated form of something. Stimulants – a substance that raises levels of physiological or nervous activity in the body. Consensus – a general agreement.

Emeritus - having retired but allowed to retain their title as an honour Recreational - activity done for enjoyment when one is not working

Article adapted from:

http://www.coachmag.co.uk/nutrition/supplements/3510/whey-

protein-explained

https://edition.cnn.com/2017/12/06/health/protein-powder-

pros-cons/index.html

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