Background to Protein Powders

Background on Protein Powders

by Gary F. Zeolla

The general consensus among powerlifters and other strength athletes is that engaging in heavy strength training increases ones need for protein. The nutritional establishment at one time disagreed with this notion, but now the weightlifters are being proved correct. It has now been shown that weightlifting does in fact increase protein needs.

But there is still a disagreement on how much needs are increased. The nutritional establishment teaches that 1.8 grams/ kilograms of bodyweight (.82 grams/ pound) is the most that is needed, while the consensus among weightlifters is that at least one gram per pound is needed. Some weightlifting authorities even recommend as much as 2.0 grams/ pound, or even more.

Personally, I believe 1.0-1.5 grams per pound is best. This level provides sufficient protein without being excessive. So that is what I try to consume in my own diet. However, depending on one's caloric needs, a person may or may not be able to consume that much protein from whole food sources alone. I know that I did so when I powerlifted in college. So I never used protein powders back then. But my caloric needs were much higher in college than they are now that I'm in my 40s. So trying to consume that much protein now from whole food sources alone would lead to overeating. But that is where protein powders come in. High-quality protein powders will provide protein with very little carbohydrates or fats. So they are a calorie conservative way to attain ones protein.

But even if one is consuming enough protein on a daily basis, it would still be wise to use a protein powder in a post-workout drink. The consumption of protein, along with carbs, immediately post-workout can aid greatly in recovery. And the best form of protein to use in this regard is whey protein. It is absorbed very rapidly and thus provides the much needed amino acids quickly to the muscle cells. The best form of carbs to use along with the whey is maltodextrin. It is a complex carb, but is absorbed very quickly as well.

There are many different protein powders available. But they vary widely in quality. And quality is important as I found out the hard way. In an effort save some money, I switched from the high quality protein powders described on these pages to cheaper alternatives, and I paid the price both in my health and my training progress. See the "Testimony" at Quality and Absorption of Supplements for details in this regard. Here, I will just say I learned my lesson and intend on sticking with protein powders that I know are of high quality.

Personal Practice

I use one scoop of Optimum's 100% Whey Protein in my post-workout drink. In addition, I generally consume about one quart of reconstituted protein powder throughout the day. I mix up one quart at a time, using three scoops of powder. I alternate between using Jarrow's Iso-Rich Soy, Healthy 'n Fit's 100% Egg White Protein, and HDT's Pro Blend. So I use each powder only once every third day.

I also add some protein powder to various foods, such as half a scoop to a cup of plain yogurt to increase the protein content. And since protein powders like the above 100% Egg White or Pro Blend are sweetened and flavored, then no other sweetener is needed for the yogurt.

So I use three scoops a day of protein powder a day, plus an additional scoop in my post-workout drink, and occasionally some in various foods like yogurt . And this amount suffices to give me the 1.5 grams of protein/ pound of bodyweight I am shooting for each day.

Conclusion

The use of protein powders can be beneficial to powerlifters like myself and other weightlifters and athletes in general. There are many different products available. But I have found the ones described on these pages to be some of the better ones.

The problem is, taking protein powders can get rather expensive. But a couple of rather inexpensive places to purchase them is WebVitamins and MuscleSurf. These online stores offers the discussed and other protein powders at greatly reduced prices. Both sites have liquid stevia available if you want to sweeten your protein powders yourself with a natural, safe, and zero calorie sweetener.

For a discussion on each of the protein powders I use, see the items listed at Protein Powders.

Disclaimers: All company and products names are registered trademarks of the respective companies.

The above article was posted on this site June 10, 2004
and updated June 17, 2004.

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