Most
active people believe that they need A LOT of protein to grow and recover from workouts. First I have to say don't forget that Carbohydrates are also essential for recovery.That being said, let's get back to the topic at hand...Protein. What kind of protein we need? To tackle that question we must first look into what Protein is actually supplying to our bodies. Protein is supplying the much needed Amino Acids for growth and recovery.
Amino acids are the building blocks of our muscles and without protein it is hard to get an adequate amount. Many do not realize that not all protein is created equal. Besides the 1000’s of protein powders on the market there are many different types of natural food proteins. Each protein source will have different digestion times and will also have limits on how much the body can absorb. Some proteins are complete proteins while others are not. A complete protein is comprised of all of the Amino’s your body needs. If a protein is not complete it will be missing 1 or more amino acids.
Biological Value is a rough indicator to the quality of a protein, the higher the value the better the quality typically. Even a protein with a high biological value may be a quality protein, but could also have a low rate of absorption. For example whey protein has a high biological value, but our bodies can only absorb 8-10 grams/ hour and within an hour and a half we have absorbed as much as we will.
With all the advertising and misinformation on the internet be careful of where you spend your money. There are some great high quality supplements on the market that are designed for the body to utilize them effectively, but there is a lot of junk as well. It’s hard to go wrong with animal proteins as the core of your protein. Real food proteins are always a great option and if you are sticking with real food chances are you’re on a good track. If you are looking for a protein powder or meal replacements look for quality not quantity. I personally would rather absorb 95% of a quality 12 grams than 20% of a low quality 45 gram protein powder. I feel the best protein powders are those which are comprised of multiple sources of protein. Multiple Amino Acid profiles ensure that your shake isn’t going to leave you missing any essential aminos. If you feel you are stagnant and your protein is letting you down, try mixing up your protein source for an effective way to maximize the benefits of training.
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