How much protein do you need? continued...
In most cases, only those who are active and restrict calories or are strict vegetarians are at risk for low protein.
People who exercise regularly do need more energy. They may also need a little more protein than people who are less active. Adding protein doesn't add muscle mass, though, as many people believe.
The ISSN recommends that exercisers get 1.4 to 2 g of protein per kilogram of body weight daily. Endurance athletes should be at the lower end of this range and strength athletes at the higher end. How much you need depends on the type and intensity of your exercise, the quality of the protein you eat, and your energy level and carbohydrate intake.
This is what the ISSN recommends:
- For endurance athletes: 1 to 1.6 g of protein per kilogram (2.2 pounds) of body weight daily, depending on intensity and duration of exercise and the training status of the athlete
- For strength or power athletes: 1.6 to 2 g of protein per kilogram of body weight daily
What is the protein content of protein shakes?
Everyone, including athletes, can meet their protein needs without supplements or shakes. When choosing protein shakes, read the label to select the one with the composition that meets your needs.
Protein shakes vary in protein content. 'If you're a body builder, you're going to shift to the drinks that have a bit more protein'. like Worldwide Sport Nutrition says Antonio. Endurance athletes are likely to favor drinks with more carbohydrates, he says, but the most important thing is simply to drink something after your workout.
If your goal is to lose body fat, change to a protein shake that's mainly protein, has fewer carbohydrates, and only a little bit of fat, such as Slim-Fast. 'Make sure the product is more than 50% protein if your goal is body fat loss', Antonio says.
For those in the middle range -- someone who works out regularly but isn't at the competitive level -- a popular protein shake is Muscle Milk. It fits somewhere between high-protein and high-carbohydrate shakes, says Antonio. Muscle Milk contains milk protein, combined with carbs and fats. It contains more fat than the average protein shake, he says, but it's a type that does not increase cardiovascular risk.
What are the different types of protein in protein shakes?
Protein shakes contain many different types of protein in varying amounts. They may include:
The source of the protein and how it's purified during manufacturing may affect how well your body can digest and absorb its amino acids, the building blocks of protein. Although it's best to obtain protein through your diet, supplementing it with a combination of whey and casein is a good choice, assuming you have no dairy allergies or intolerances.