3 Things You Simply Must Know When Using A Protein Supplement

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Which type of protein is best for you?

You only have to look on our site to see how many varieties of protein there are, a bit of a mine field right? Factors to consider when selecting the best protein for you include first and foremost allergies and/ or intolerances.

Safety and well being takes precedence of course, so it’s useful to know which proteins market themselves as ‘free from gluten’ or ‘lactose free’ (to name two of the most common forms).

Good examples of a lactose free protein is any plant based or vegan form of protein such as pea, hemp or soy protein, and then you have the whey proteins that are either lactose free and/ or contain lactase, the enzyme needed to support the digestion of lactose. Maybe try Pulsin Pea Protein, this is an isolate protein and is of a very high quality, or MuscleMeds Carnivor (always check with manufacture however).

If you’re fortunate and have no intolerances etc then simply opt for a whey protein, these are your bodies preferred sources of protein with one of the best being USN Pure Protein GF-1.

 

How much protein do you need?

Remember this refers to your TOTAL protein requirements per day, not just your protein supplement. As a rule of thumb take that golden figure of 1-2g protein per kg bodyweight and go from there e.g. for a 70kg male that would be 70 x 1 = 70g per day, and 70 x 2 = 140g per day. This is your range for the day, now consider that you should be aiming to consume approx. 80g of that protein requirement via whole food e.g. chicken, fish, pulses etc. This leaves around 60g of protein to be made up via your supplement, which is basically 1 shake in the morning and 1 shake after exercise/ weight training.

 

When to take it?

There are 2-3 ideal windows of opportunity to make the most of your protein shake, although anytime is good, there are some ‘anabolic windows’ that you should aim for.

First thing in the morning is an absolute MUST, if there is any time that your body is lowest in protein (amino acid) stores it’s in the morning after an overnight fast of 6-8 hours. Your body is in a catabolic and stressed state after sleep so it is crucial to GAAAIIINNNSS that you get approx. 25-30g of protein in, ideally in a liquid form for rapid replenishment.

You should then have a whey protein after exercise (whenever that may be relative to your day), ideally this should be within 30-60mins after exercise whilst muscle damage and stress hormones are highest, and whilst insulin is low (whey protein is a precursor to insulin release, add some carbs for optimal results).

Finally you may wish to get some protein in you before bed, ideally around 1 hour before. Your best option is casein protein as this is a slower releasing protein and will keep your muscles drip fed overnight. Alternatively you could consume a whey protein, the amino acid profile of this will also keep your muscles fed during the night.

 

3 things must know when using protein supplement

 

 

 

About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
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