Understanding Protein Supplements

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Question: I know that I need more protein in my diet but I don’t understand which protein to buy. What’s the best protein to buy? I’m a women in my 30’s and I train 3 days a week. I’m not a big meat eater which is why I know I need to supplement my protein intake.
Answer: You can determine how much protein you need by multiplying your bodyweight by .7 to 1.5. That result would be the amount in grams of protein you need daily. Typically, consume 1 gram of protein per pound of bodyweight but that varies with how intense your training is and how frequently you train. The most popular protein is whey which comes in three primary forms: concentrates, lower protein level and more economical, isolates, higher protein level slightly more expensive, and hydrolysates, partially broken down for faster digestion and again a little more expensive. There’s also casien protein which is slow digesting as well as egg protein or blended proteins.
Whey is widely sold due to it’s affordability, easy mixing and better taste. Once you estimate how much protein you need and how much you’re eating from food sources, then choose your protein. If you are choosing a pure protein powder, not a meal replacement, weight gainer or recovery formula, look closely at what percentage of a serving is actual protein and not filler. Cytosport has several protein mixtures and we’ll look at two: Complete Whey and Evopro. Complete Whey has 16 grams of protein/22 gram scoop. Calculate 16/22 x 100 = 72.7% pure protein. Evopro contains 26 grams/32 gram scoop. 26/32 x 100 = 81.25% pure protein. Evopro has a higher amount of protein per serving.
You could take a scoop of whichever protein you select first thing in the morning to start the day. Also a good time to use protein is within 45 minutes to an hour after your training session is completed. On the days you don’t train you still want to meet your protein daily requirements to aid in rebuilding muscle and recovery but you could lower it to a maintenance level by multiplying .85 times your bodyweight on off days to determine your grams of protein needed.
Read labels when you buy and remember the ingredients are listed from greatest abundance to least abundant. Look for higher grade protein sources listed first. Don’t get too excited about hyped up ingredient additives either. Sodium chloride is just salt and proteinaceous avian nucleus extract is only egg yolks. Instead look for alpha lactalbumin, lactoferrin or glycomacropeptides.
Finally, food sources are always the best choices for your best nutrition. Choose food over supplements and don’t make supplements a food source.
God bless and keep training.
Daryl

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