Protein Supplements - Are They for You

Protein supplements are among the most frequently purchased dietary supplements on the market, and they find their use not only in athletes who train competitively, but also in the fringe group, i.e. amateurs of all sports and even those who do not train.

Protein itself is the most important component of everyone's diet and is the basic building block of our body. Protein is not only responsible for muscle building. An adequate amount of protein provided by food and supplements is essential for the human body to function properly!

Protein as a supplement should be used primarily when you are unable to "eat" the pre-calculated amount of this macronutrient.

The use of protein supplements.

In order to understand it all properly, we should start with the definition of the term "dietary supplement." A dietary supplement is a product designed to supplement a person's diet. In my experience, the macronutrient that is most difficult to supplement is protein. That's why protein supplements are the most popular supplements chosen by my clients right next to the vitamins
and minerals. Protein supplements find their uses as:

- an additive to meals (desserts such as omelets, pancakes, and cakes)

- part of wholesome "quick meals" (a shake based on a protein supplement with added carbohydrates and fats)

- Post-training anticatabolic (i.e., an agent to "protect" muscle tissue)

- Supplementing the diet with a macronutrient such as protein.

The most popular types of protein supplements and the differences between them.

The most common on the market are 3 types of protein supplements. You can also find supplements that for example blend two types together. Some of the most popular include:

WPH - whey protein hydrolysate. There is currently no other purified and more rapidly absorbed form of protein supplement on the market. This type of protein supplement is the most expensive considering the isolate and the concentrate.

WPI - Whey protein isolate A highly purified form of protein that is characterized by rapid absorption. It is more expensive than WPC, but it is usually in the same price range as hydrolysate or is slightly cheaper.

WPC - whey protein concentrate is The most versatile type of protein supplement and the most affordable.

The aforementioned types of protein supplements also differ from each other in absorption time, and this is due to their purification in the preliminary manufacturing stages to get them to the target ready-to-use form.

The absorption rates of different types of protein supplements:

WPH - gets absorbed from 15 to 30-40 minutes

WPI - is absorbed in a similar way as WPH, i.e. in about 30-60 minutes.

WPC - takes the longest to absorb, by the virtue of being the "least purified" type of protein supplement of those listed. It takes about 60-120minutes to absorb

PROTIP 1: Do not take protein supplements immediately after training. Wait 15 minutes because of the irritation of the digestive system immediately after training.

PROTIP 2: Do not add protein isolate and hydrolysate to hot foods, water or milk. It may lose its properties due to excessive heat.

How much protein to consume daily?

University data recommend daily protein intake for the average person at 0.8g per kilogram of body weight, and for a physically active person at 1.2g per kilogram of body weight. However, in professional athletes, 1.4g per kilogram of body weight is acceptable. Yes - people who train, even as non-competitors, could get a bit worried at this point!

But it looks different in practice. Namely, the most common protein intake is set between 2g and 4g per kilogram of body weight, where 2g is the most commonly chosen. As a personal trainer, I have also encountered higher amounts, such as 6-7g per kilogram of body weight. Of course, everything should be adjusted accordingly, and if in doubt, consult a professional who will specify the correct amounts. Studies have determined the maximum amounts of protein per single meal and concluded that 30g per single intake is the maximum amount, and if more of this macronutrient is consumed then the rest will not be absorbed. Please bear in mind that studies are most often conducted on groups of people who are not necessarily the best examples.

How much protein to use after a workout?

Two regimens can be followed:

1.       Opt for about 25-30g of protein after lighter workouts

2.       Opt for about 40-50g of protein after heavier workouts

·         We are talking about grams of protein, not grams of protein supplement

However, many people will have a hard time determining which workout to classify as "lighter" and which as "heavier." That's why I recommend performing each workout hard at a high volume with a good ratio to training intensity and using 40-50g of protein after each workout obtaining this macronutrient
from a protein supplement. Also remember, that in the post-workout period, the use of protein supplements is an important anti-catabolic activity.