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The following daily recommendations come from the American College of Sports Medicine and the Academy of Nutrition and Dietetics: So how can you tell if you’re already getting enough protein? Do the math.
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And too much protein can be hard on your kidneys and your liver.” Protein Math All your body is going to do is break it down for energy. Some of these powders have 80 grams of protein per serving. To build a pound of muscle, Lewin explains, the body needs between 10 and 14 additional grams of protein per day. Most Americans already get about 15% of their daily calories in protein. “All of those are valid reasons for trying to get more protein into your diet, and protein powders are one way to do that,” says Lewin.īut there’s a big caveat, Lewin adds: it doesn’t take that much protein to achieve those goals. People who pursue a vegan or vegetarian lifestyle eliminate a number of common protein sources from their diet, including meat, chicken, and fish, and sometimes dairy and eggs as well. Athletes with sports injuries frequently need more protein to help them heal. When you’re recovering from an injury.If you normally work out for half an hour a few times a week, but now you’ve decide to train for a half-marathon, your body will need more protein. If working out is new to you and you’re trying to build muscle, you’ll require more protein than you normally would. A teenager needs more protein to fuel their workouts because their body is still growing and uses more protein in general. So when might you want to use them? There are a few reasons why an ordinary athlete might want more protein in his or her diet, says Barbara Lewin, a dietitian and sports nutritionist who has worked with NFL, NBA, and NHL athletes and trained Ironman competitors: But remember: Most people, even athletes, can also get everything they offer by eating sources of lean protein like meat, fish, chicken, and dairy products. “They’re an easy and convenient source of complete, high-quality protein,” says Carole Conn, PhD, associate professor of nutrition at the University of New Mexico. In very specific circumstances, protein powders can be useful. “So if you’re going to use them, you can get pretty much the same benefit out of the less expensive, more commercially available proteins. “For the casual athlete who doesn’t have a specific need at a certain time of their training, the cost is not that important,” says Horvath. Protein powders also come with widely varying price tags. “It’s also a complete protein, so it’s got all those advantages.” (Complete proteins contain all nine of the amino acids necessary for human dietary needs.) People who are vegan may prefer soy protein, although Horvath notes that its taste is sometimes considered to be more unpleasant, and it doesn’t dissolve as well in water. “Whey is the most commonly used, because it’s a water-soluble milk protein,” says Peter Horvath, PhD, associate professor in the department of exercise and nutrition sciences at the State University of New York at Buffalo. The three common ones are whey, soy, and casein protein. But are protein powders just for bodybuilders, or can the average everyday athlete benefit from them as well? What Are Protein Powders? You can even find pre-mixed, ready-to-drink protein shakes in many stores. You can buy protein powders in every nutrition store and all over the Internet.
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Protein powders - made into a shake or consumed however you like - are getting more and more popular as a nutritional supplement. If you go to a gym, you’ve probably heard the guys by the weight machines talking about the protein shakes they drink after a workout and what kind of shake they prefer.