Do We Actually Need Protein Powders?

If you head down to the gym, you've undoubtedly overheard the guys by the weight machines swaggering about their expensive protein shakes they drink after an intense workout session and the type of shakes they favor. Protein powders - prepared into a shake or ingested however you like are becoming trendy as a nutritional supplement.

You can purchase protein powders in almost any gym, nutrition store and all over the Internet. You can even find premixed, ready-to-drink protein shakes. Although a lot of research has been done in this area, scientific support for their efficacy and safety is still lacking. Psychological and placebo effects play an important role, but are we in need of these supplements?

What are Protein Powders?

Protein powders come in various forms. The three common ones are whey, soy and casein protein. Protein powders also come with widely varying price tags and tend to be costly. In very specific circumstances, protein powders can be useful. They’re an easy and convenient source of complete, high-quality protein. But remember, most people even athletes can get everything these supplements offer by eating a balanced diet. Needless to say, whey found in protein supplements does not offer benefits beyond those from food.

When Might You Want to Use Them?

- When you’re amping up your workouts. 

- If you're suffering from a sports injury.

- If you’re going vegan or vegetarian 

Protein Math

It doesn't take that much protein to achieve those goals. To build a pound of muscle, the body needs between 10 and 14 additional grams of protein per day. It's not really that much. Some of these powders have 80 grams of protein per serving. You don’t need that. Taking too much can be hard on your kidneys and liver to excrete these unused proteins. When consumed in excess; the body dismantles the extra protein, uses what it can for energy, and converts the rest to body fat.

So how can you tell if you’re already getting enough protein? Do the Math.

•  Power (strength/speed) athletes need 1.6-1.7 g of protein per Kg of body weight/day

•  Endurance athletes need 1.2-1.6 g per Kg of body weight/day

•  Athletes building muscle mass need 0.7- 0.9 per Kg of body weight/day

• The amount of protein that most adults can use per day is 0.8 grams per Kg/day

How Can You Best Use Protein Powders to Help Improve Your Performance?

First, ignore the conventional marketing wisdom, which says to take protein powders immediately after a workout. Before, during, and after a workout, Carbs are what your body needs. They’re what your body uses for fuel, and what your muscles run on. Yes, protein is also important for recovery after a workout, but research shows that at that point, the body needs fuel with a 4-1 or 5-1 ratio of carbs to protein. Since most protein powders have at least 20 grams of protein per scoop, you’d need about 80 grams of carbs to go with that scoop to get the proper proportion of nutrients. For a better “recovery drink” after a workout, take a fruit smoothie with yogurt or milk, or, chocolate milk.  These alternatives are one of the best solutions for fast recovery.

So When Should You Use Protein Powders, If You've Determined You Need Them to Get More Protein in Your Diet? 

Throughout the day as a snack or meal replacement, but not in the immediate time period surrounding your workouts.

To sum up, protein powders are not necessary if you have access to a normal, healthy diet.