What's the Scoop on Protein Powder?

With the increasing popularity of more active lifestyles and getting more exercise incorporated into people's daily routines, there is also a higher popularity of protein powders. Why? Many believe that having protein shakes or drinks in conjunction with their workout will help them lose weight and achieve their muscle-building goals. Is this true, or is this just another money making scheme?

Lets start with the basics. What is protein?

Protein is a nutrient that helps our bodies function properly, and is found in foods such as whole grains and meat products. Protein contains amino acids, which help our body perform everyday functions. There are three types of protein powders on the market: whey, soy, and casein. Whey and casein are the most popular varieties, and they are derived from cow's milk. Whey is the more popular of the two, and is a water-soluble milk protein. These proteins are usually found in a powder form, and can be mixed into water or an ingredient in a smoothie. These powders are good additions to the diet for anyone who feels like they are lacking in the protein department.

How do they know they are lacking in protein?

The fact is, they probably aren't. Most Americans get 15% of their daily calories from protein. The recommended amount of protein is 0.8 grams per kilogram of body weight per day*.

Lets do the math.

Let's say we had a person that was 150 pounds. How much protein would they need, and based on the data above how much are they actually consuming? Let's assume that they consume 15% of their calories from protein.

First, let's get their weight into kilograms.

2.2 pounds=1 kilogram, so this person weighs 68.2 kilograms.

What would their protein needs be, based on the 0.8 grams/kilogram recommendation?

Just multiply their weight by 0.8! 68.2kg x 0.8g/kg = 54.5 grams of protein.

Let's assume that this person follows a diet of 2,000 calories per day.

If they consume 15% of their calories through protein, just multiply 2,000 by 15%. The answer is 300 calories consumed from protein.

For every gram of protein, there are 4 calories, so just divide 300 by 4 to find out how many grams of protein this person is consuming. The answer is 75 grams.

So, when they should be consuming 54.5 grams per day, they are consuming 75 grams! Much more than they really need. Also, most Americans consume 2,500-3,000 calories per day, meaning this would raise the amount of protein consumed up to 93.75-112.5 grams of protein per day.

Where does the extra protein go?

Well, it certainly doesn't go to making your muscles bigger. Like carbohydrates, any extra that our body doesn't use goes through glycolysis and is stored as body fat. So, if you consume more than your recommended 0.8g/kg, there is no way that you could lose weight...you might gain muscle, if you work out around the time you consume the protein, but if the protein is not used by the body it will go straight into fat storage and actually make you gain body fat.

Unfortunately, the bad side effects of excess protein don't end there.

Other negative side effects of excess protein intake include...

kidney damage, liver problems, kidney stones, excess fat gain, damaging the lining of artery walls, plaque buildup in the arteries, lethargy, diminished bone density, and other health problems.

This shouldn't scare you away from eating any protein...just the opposite. Eating protein found naturally in the diet it very beneficial, essential, to your health! Just be wary of adding excess protein through protein shakes and powders. Most powders contain 80 grams of protein per every serving...more than the daily recommended allowance for the average American! Instead of fueling up on protein shakes after a workout, choose a healthier option instead! Fruit smoothies with yogurt and milk, or even chocolate milk, are a better choice that will give your body enough fuel to recover from your workout.

Also, there are plenty of delicious options to incorporate protein into your diet, before you decide to work out! Examples of protein rich foods are meat, quinoa, buckwheat, rice and beans, and hummus and pita bread.

*Protein needs vary depending on athletic status.

Here are some protein needs for varying athletic statuses:

-average adult: 0.8g/kg body weight/day

-recreational athlete: 1.1-1.4g/kg body weight/day

-competitive athletes: 1.2-1.4g/kg body weight/day

-athletes building muscle: 1.5-2.0g/kg body weight/day

Protein needs differ for teens; they are based on body weight in pounds rather than body weight in kilograms.

-average teens: 0.4-0.5g/lb body weight/day

-teen athletes: 0.5-0.8g/lb body weight/day

The Academy of Nutrition and Dietetics warns teens against protein supplements of any kind, because excess protein can be hard on the kidneys and can lead to dehydration.

Have you ever taken protein supplements or had a protein shake? Comment below your thoughts about protein shakes and powders!