The Ultimate Get Fit Girls’ Guide to Protein

The Ultimate Get Fit Girls’ Guide to Protein
In the last couple weeks, the top questions I have gotten regard protein drinks- When do I take them? Can you recommend a natural or organic protein supplement? When is the best time to take a protein shake? Do I need a protein powder supplement? And voila, this post was birthed… So, here you go…. The Ultimate Get Fit Girls Guide to Protein…. The hows, the why’s and the whats with the research to back it. What is protein? Protein is a long chain of amino acids essential to our physiology. How much protein per day? Recreational athletes: .5-.75 grams of protein per pound of body weight Competitive athletes: .6-.9 grams per pound Teenage athletes: .8-.9 grams per pound Athletes building muscle mass: .7-.9 grams per pound When is the best time to consume protein? Every 2-4 hours to control satiety including in the morning, 30 minutes post workout with your carb source and sometime before bed to give your body the fuel it needs over night to recover. But, the overall total daily protein intake has been shown to be more crucial than nutrient timing. Do you need a protein powder supplement? Protein powder supplements are very convenient to have on hand for the non-athlete but not necessary as long as a balanced whole foods diet is consumed. For a person in training, whey protein has been shown to increase muscle mass, strength and aid in loss of body fat. The pro’s and con’s of protein powder supplements. Protein powders are a quick and convenient way to add protein to your diet. Many research studies show that higher protein diets keep you feeling fuller longer helping you to consume less calories and shed fat. Studies have also shown that whey protein can aid in increasing strength and muscle mass. On the down side, protein powders on average are more expensive per serving compared to consuming whole food proteins. And, there are 100’s of protein supplements out there from many different sources with less than ideal additives, fillers and toxins such as heavy metals. Whey protein also spikes insulin levels higher than white bread which may contribute to insulin resistance if consumed regularly over time. Types of protein powders. There are many types of protein powders such as whey, soy, rice, pea, egg and casein. Each have different absorption rates, amino acid profiles, tastes and textures. See infograph in this section below. Protein processing methods. Concentrates, isolates, hydrolysates, ion exchange, micro-filtration, cross micro-filtration, ultra-filtration…what in the heck does that all mean? How to choose a protein powder for you. You will need to consider your goals, budget and any allergies you may have. Other things to consider are the amino acid profiles, absorption rates, purity and concentration of protein in the powder as well as the fillers added to the supplement. Still have more questions after reading the following article? comment below or contact me! Protein is a macro-nutrient comprised of long chains of essential and non-essential amino acids. Essential amino acids: must consume these in our diet Non-essential amino acids: our body can synthesize them Protein is an essential part of our bodies’ structural components such as muscle, hair and collagen as well as a part of enzymes and antibodies. The USDA recommended minimum protein requirements per day falls around 46 grams (g) of protein for women ages 19-70. This is a minimum for maintenance and muscle sparing for the average non -athletic person. For bodybuilders and recreational athletes, research shows optimal levels of daily protein intake to be .75 -1 gram per pound of body weight ( Ref 1 and 3). Recreational athletes need .5-.75 grams of protein per pound of body weight Competitive athletes need .6-.9 grams per pound Teenage athletes need .8-.9 grams per pound Athletes building muscle mass need .7-.9 grams per pound Other interesting info: A study by Tarnopolsky shows that endurance athletes need more protein than bodybuilders to counter act the effects of catabolism (muscle depletion) (ref 5). And, that same study also shows that elite bodybuilders need less protein than novice bodybuilders (ref 5) as protein metabolism becomes more efficient with on-going training. This has been replicated in other studies as well (ref 6 and ref 7). Now, if you are very overweight or obese, calculating protein intake by per pound of body weight will give you too much protein. You will need to go off a number slightly above your lean body mass weight. Lean body mass is the weight of your body minus the fat mass. This includes muscles, bones and organs. Lean body mass calculation: Lean Body Mass = Body Weight – (Body Weight x Body Fat %) Other benefits of eating a higher protein diet have been shown to boost metabolism and decrease your appetite (ref 13, 14, 15, 18 &19). In a study where women increased their protein intake to 30% of their total calories ate 441 fewer calories per day and lost 11 pounds in 12 weeks (ref 20). Consuming 30% of your calories from protein may be higher than you need based on your activity level and training goals. Calculate your protein needs by grams per pound of body weight according to your activity level. For example, if a 130 pound woman consumed .75 grams of protein per pound of body weight, she would consume about 98 grams (round to 100) per day. If you calculate protein by percentage of calories, 30% of a 2000 calorie diet would be 150 grams of protein per day. Check out a calculator like IIFYM.com to compute a good ratio of macro-nutrients (protein, carbs, fat) for you. Consuming protein in whatever form you desire every 2-4 hours is ideal and is shown to be sufficient for the body to get what it needs throughout the day for muscle sparing and recovery. Many studies show that eating the above stated limit of .75-1 g of protein per pound of body weight helps you to feel more satiated even while in a negative calorie balance (ref 13). For a person that wants to maximize their muscle growth such as a woman that wants to compete in a bikini, figure or physique contest, nutrient timing may be very important. Nutrient timing strategies are based on how the body handles different nutrients at different times of the day, especially around your workouts. Protein itself has an anabolic (muscle growth) effect and will increase muscle protein synthesis. In english, protein stimulates mechanisms to help your muscles grow and recover (ref 26). This leads me to the theory of the anabolic window. The anabolic window is said to exist for roughly 30 min -2 hours post workout (ref 27). Some studies show it can last much longer (ref 8). This is a time your body really shuttles and replenishes nutrients (most importantly protein and carbs) for optimal muscle growth and recovery and is the reason why many people desiring to get the most out of their gym session will drink a highly digestible protein like whey isolate post workout. Some will drink a protein shake 3 times throughout the day to optimize these anabolic effects. On the flip side, another study shows that nutrient timing is less important and the total daily nutrient intake is more important. ( ref 24) In my experience, this is true in the off season when you are getting enough calories, but during the cut phase when in a caloric deficit, nutrient timing especially around your workouts is very important. (don’t worry ladies, you won’t get man-like if you lift and time protein around your workouts. Click here to read more: Don’t Lift… You Are Going To Look Like A Man!). Great times to make sure you get in any form of protein include: In the morning Within 30 minutes post workout (anabolic window) with your carb source (if on a balanced or low fat diet) (ref 9 ,10, 21, 27) Sometime before bed to give your body the fuel it needs to repair and recover overnight Take home message: The total daily protein intake is crucial for hard training athletes where consuming nutrients during the anabolic window is just one piece of the puzzle to aid in muscle recovery. See the “protein types” section below if you want to get technical when timing faster and slower digesting protein supplements. For the average “get in some workouts here and there” type person – nope. Consuming protein powder is not necessary. Protein supplements are just a nice and convenient protein source to have on hand for snacks, smoothies and recipes. Keep in mind, a balanced diet with lots of whole foods should be consumed. For a highly active person in training, as well as those training while in a caloric deficit to shed fat while sparing muscle to keep those sexy curves will find it helpful to consume a highly digestible protein source with carbs post workout for optimal recovery (ref 9 & 12). BCAA’s: Another supplement important to the hard training athlete are BCAA’s, aka: branch chained amino acids (3 of the essential amino acids: leucine, isoleucine, and valine). BCAA’s bypass digestion and are assimilated within about 15 minutes. They are best taken before, during or after your workout as they delay fatigue, support strength, prevent muscle catabolism and help with mental focus. I like drinking mine intra-workout (during lifting sessions) so they are readily available while working hard. During exercise and recovery, your body will break down branched chain amino acids either from your muscle tissues or from your BCAA supplement (ref 12). Best it comes from your supplement. My fav BCAA’s are by ModernLabs (Click here to: Buy This Specific Product -its an affiliate link, I get a measly commission of you buy from this link :D) Pros Protein powders are assimilated very quickly into your body making them ideal post workout for quick nutrient uptake. Convenient and quick Easily added to smoothies and recipes Many powders contain a wide range of essential amino acids to make up complete proteins. Many studies for whey protein show that it can help you increase strength, gain muscle and lose body fat by timing the supplement around your workouts (ref 4 , 9 ). Some studies show that higher protein diets in general aid in weight loss and the feeling of satiety when in a negative caloric balance (ref 13 ,14, 15, 19). There are a lot of protein powders out there and not all are created equal due to protein source, processing methods, fillers, sugars, artificial dyes and sweeteners. *Whey protein may cause acne or flare ups to those susceptible to acne issues. (ref 23 ,17 – note: these studies are limited and pertain to dairy in general including whey protein). *Whey protein may contribute to insulin resistance over time due to its effect on insulin secretion (ref 2, 22 ). Those with existing kidney dysfunction or with diabetes mellitus II are most susceptible to renal dysfunction and high blood pressure if they consume high protein diets long term while there is little evidence showing high protein diets are dangerous for healthy individuals (ref 15 & ref 16). Some protein powder supplements if consumed 3x or more per day may expose you to dangerous levels of arsenic, cadmium, lead and mercury (ref 25). See The Health Risks of Protein Drinks for more info. Protein powders are more expensive than consuming a serving of protein from chicken (.62 cents), eggs (.46 cents) or dairy products (.60 cents) compared to protein powders ($1.60). * whey protein is widely studied in many research experiments where studies pertaining to plant and egg white derived proteins are very limited. This info-graph is a great quick guide to protein powder types. % of Protein Per Serving The percent of protein per serving is the amount of protein that is actually in a serving of the protein powder. The rest would be other ingredients and fillers, which can be good or bad. Read ingredient lists. I like to choose protein powders free of artificial sweeteners, flavors, and colors. My fav protein powder brands are True Whey,Bodylogix Natural Whey Protein, Body Strong and Jay Robb . You can calculate the percentage of protein per serving with the following equation: (grams of protein per serving x 100) / serving size in grams Digestibility This has to do with the absorption rate of the protein powder once consumed. In other words, how fast your body assimilates the nutrients. If you want to get technical, consume a fast digesting protein powder type like whey isolate around your workouts and a slower digesting protein like casein away from your workouts such as before bed. Bioavailability Bioavailability has to do with whether or not your body can actually assimilate and use the protein present in the powder. Whey and egg white derived protein being the most bioavailable protein source to your body and pea protein the least. Amino Acid Profile The amino acid profile has to do with which amino acids are present in the protein powder. Chains of amino acids make up proteins. If amino acids are missing, a whole protein cannot be formed. You can consume various amino acids throughout the day and your body will utilize them to make proteins in your body but if you are focusing on nutrient timing around your workouts, its best to get in a complete fast digesting protein source. Many of the plant based protein powders do not contain a complete protein but companies will create blends of the varying plant based proteins together to create complete proteins. Its important to look at the amino acid profile if you are looking for a plant based protein powder with a complete protein. Allergen Specs All of the protein powders listed on the infograph are usually always gluten free, all of the plant based and egg white proteins are lactose free and dairy free. Best Times To Utilize (if you want to get technical) The digestibility of the protein powder will determine the best times to take certain protein types. Whey protein is best taken around your workouts and in the first half of the day due to its high absorption rate where casein is best taken at times away from your workouts and in the last half of the day due to its slower absorption rates. and one last section…. you still with me? Concentrates, isolates, hydrolysates, ion exchange, micro-filtration, cross micro-filtration, ultra-filtration…what in the heck does that all mean? These terms refer to the process in which the protein has been extracted from the food source. Protein must be separated from a component of the food type through various processing methods. For example, egg albumin (protein) must be extracted from the egg to be put into a powder form but the manner in which this protein is extracted and at what point down the line of purification determines if the protein is a concentrate or an isolate. Some of these processes create purer proteins than others but can also denature the protein reducing its bioactivity level. See this post from the People’s Chemist on denatured proteins. Concentrates: This is the least processed from of protein that typically involves ultra filtration where only the protein, lactose and chemically attached fats can pass through. The final product is then spray dried. Most concentrates are 70 – 80% pure. Isolates: Taking one more step past a concentrate, an isolate is produced by either micro-filtration/ ultra-filtration or ion exchange methods further isolating the protein from the non protein parts. Then the product is spray dried in the final step. Isolates are desirable because they are 90-95% pure protein. Isolates are usually more expensive than concentrates. Ion exchange– An acid wash further separates proteins from the non-protein parts based on their electrical charge. This creates a very pure protein at 90-96% but it also denatures the protein reducing its biological activity. The amino acid sequence remains unchanged but is less useful to the body. Consider the fact that we eat denatured proteins daily. Cook an egg and you denature the proteins. Denaturing does affect how the molecule binds to other molecules in our body to carry out many important processes. This poses a good argument for a raw diet don’t you think. (ref 28)…. I digress…. Micro-filtration, cross micro-filtration, ultra-filtration– These cold process filtration types essentially filter the isolate through a membrane that lets the carbs and minerals pass through while the protein molecule is retained.The protein is not denatured or treated with chemical reagents retaining the proteins’ bioacitivty and results in a %90+ pure powder. Hydrolysates (Hydrolyzed): An isolate is exposed to heat, acid or enzymes to break the protein into short chain amino acids, about 2-5 amino acids long. This is basically pre-digestion and many protein powders are hydrolyzed. What to to consider You will need to consider your goals, budget and any allergies you may have. If you want a protein supplement that will help you meet your goals for weight loss or muscle building and be affordable, get a whey protein concentrate that is at least 80% protein. Unless, of course, you are lactose intolerant. If you want a highly digestible protein that is easy on the stomach to drink around your workouts, consider an isolate as the added expense for hydrolyzed whey proteins may be a waste of your money as the proteins are further denatured anyway. In an article by Built Lean, hyrdolyzed proteins show no added benefits over isolates. Isolates are also ideal for those on a restricted calorie diet as the carbs and fat contents are much lower than a concentrate so you can actually eat your carbs and fat and not drink them. Bonus! Avoid Soy protein. In our household, we avoid soy at all costs. There is a lot of research out there that shows the phytoestrogens in soy can disrupt normal hormone function throwing your hormones out of balance. According to a study from the National Institute of Environmental Health Sciences, published in the April 31, 2011 issue of “Reproductive Toxicology,” studies “clearly demonstrate that environmentally relevant doses of genistein have significant negative impacts on ovarian differentiation, estrous cyclicity, and fertility in the rodent model.” Good enough reason for me, especially when consuming protein powder daily. Other reasons to avoid soy include the fact that soy can increase inflammation, disrupt thyroid function and can deplete the body of nutrients. I also consider the other non- protein ingredients added such as artificial sweeteners and colors as well as the levels of heavy metals it may contain. I avoid products with artificial sweeteners and dyes like the plague as its easy to read an ingredient list. Also check to see if your protein powder contains high levels of heavy metals here. Products I use I was, for a time buying True Whey protein powder and then Bodylogix Natural Whey as both are a cold micro-filtered whey protein from grass fed cows not given growth hormones and are GMO and pesticide free. With the amount of protein powder I was consuming, I also wanted something that wasn’t whey based and I switched to Jay Robb Egg white protein and love it. During the in season (cut phase for a bodybuilding contest), I also use Body Strong protein products for a more affordable alternative. After you have decided why and for what reasons you need a protein powder, ask around for brand that people like best and in what flavors. The choices are vast and great (epic sounding huh?, dun, dun, duuuuun). Check out this link for top ranked protein powders: Top 10 Protein Supplements Other helpful articles: related articles- The Myth of 1 g/lb: Optimal Protein Intake for Bodybuilders References 1) Phillips SM, Van Loon LJ. J. Dietary protein for athletes: From requirements to optimum adaptation. Sports Sci. 2011;29 Suppl 1:S29-38. 2) Salehi A, Gunnerud U, Muhammed SJ, Ostman E, Holst JJ, Bjorck I, Rorsman P. The insulinogenic effect of whey protein is partially mediated by a direct effect of amino acids and GIP on β-cells. 3 )Lemon PW, Tarnopolsky MA, MacDougall JD, Atkinson SA. J Appl Physiol. Protein requirements and muscle mass/strength changes during intensive training in novice bodybuilders. 1992 Aug;73(2):767-75. 4) Hulmi JJ, Lockwood CM, Stout JR. Effect of protein/essential amino acids and resistance training on skeletal muscle hypertrophy: A case for whey protein. Original article and pictures take http://www.getfitgofigure.com/the-ultimate-get-fit-girls-guide-to-protein/ site