PROTEIN POWDER SUPPLEMENT / PART 2

Recommended applications and doses.

Welcome to a new article from SMART NUTRITION . In this case, we will continue to delve into the world of sports supplementation , more specifically speaking, protein supplements. As we already made clear in the previous article All about protein powder supplements / PART 1 , the intake of protein in the form of a supplement may or may not be especially useful depending on each person's context. In today's article we will talk precisely about the different existing contexts.

Recommendations according to different official positions on daily protein intake.

First of all, mention that Everyone (including people who don't exercise) should consume enough protein in their diet . Not necessarily in supplement form. It is important to know that protein performs a variety of important functions that are not exclusive to people who exercise.

And when is it best to take dietary protein?

In this sense, the most commonly used recommendation refers to trying to distribute the total intake of the day in an equitable way, opting for intakes of 0.25 g of protein per kg of body weight in each one , normally between 20-40 g of protein, to maximize muscle protein synthesis. In addition, it has always been said that it is essential to take protein right after finishing your workout, however, this recommendation is not an absolute requirement to produce an anabolic environment in skeletal muscle. The total amount of protein taken seems to be more important, beyond that specific intake. Even so, post-workout protein intake is also a fantastic opportunity to include this macronutrient in one of the daily intakes.

How much protein should we consume daily?

We must know that in the last 30-40 years, recommendations have been modified for both athletes and non-athletes. In the position paper prepared by the International Society of Sports Nutrition in 2017 (the document on which we based this article), the following recommendations are mentioned:

• The recommended daily intake of 0.8 grams of protein per kg of body weight appears to be insufficient for athletes , who need higher amounts to meet their daily needs. Even for sedentary people, more current recommendations might place the minimum at around 1 – 1.4 grams per kg of body weight as a good approximation for any healthy person.
  
  
• Between 1.4 – 2.0 grams of protein per kg of body weight is a somewhat wide range in which most athletes could be classified , although higher amounts (up to 2.5 g per kg of body weight could be sufficient) may be needed in people trying to restrict energy intake in fat loss processes, thus trying to preserve as much muscle mass as possible.
  
  
• Knowing the recommended daily amounts of protein, we can therefore consider whether or not taking a supplement could be interesting in each case. If we do consider buying a protein supplement, we may ask ourselves the following question: What should I look for when choosing a good quality protein, with the huge offer available on the market?

Tips for choosing the best protein:

• We should read the list of ingredients of the protein we are buying . Ideally, the first ingredient should be only whey protein concentrate or isolate, depending on what we are buying. Remember that isolates have a higher protein percentage than concentrates.
  
  
• We must pay attention to the ingredients that accompany this concentrate or isolate on the list. Ideally, there should not be many more ingredients. They may contain some aroma or sweetener to give flavor to the protein, and some type of emulsifier. What can be an indicator that we are not buying an optimal protein is that other amino acids appear on this list, such as glutamine, taurine or creatine. In this sense, these amino acids will be masking on the label the contribution of real whey protein that we are buying.
  
  
• Examine where each brand obtains its raw material . Normally, these brands accompany their product's original brand name on their label (e.g. Arla, Carbery, Provon, Lactoprot, Glanbia…). This shows great transparency in the product, and would allow us to compare the nutritional table of the product we are buying with the nutritional table of the original raw material, in order to check that they are quite similar and that we are buying an unadulterated product.

At SMART NUTRITION we can help you structure your diet based on your needs and goals. We individualize your diet as much as possible. Don't hesitate to book a face-to-face session (Madrid) or an online session with us through our website.

At SMART NUTRITION we can help you plan your OPEN and the upcoming season nutritionally. We provide a fully individualised service both in person and online. Don't hesitate to contact us through our social networks or website.