*I am currently taking a class on Sports Nutrition and the following is information from Choose My Plate and the United States Department of Agriculture.
Lately, it seems to me that most blogs related to health and fitness talk constantly about protein powder. I am sure you have heard about protein pancakes, protein pudding and protein smoothies? I realize that an individual’s diet is a personal choice, however I am interested to learn about why someone would choose a protein powder, bar or a shake over protein food?
From the research that I have done for my class it would seem to me that we can certainly get adequate amounts of protein from the addition of protein rich food into our daily diet.
Also, I have never tried protein powder and I don’t plan on it. It looks sketch. Am I missing out?
What are Proteins?
“Proteins function as building blocks for bones, muscles, cartilage, skin, and blood. They are also building blocks for enzymes, hormones, and vitamins. Proteins are one of three nutrients that provide calories (the others are fat and carbohydrates).”
Protein also allows the body to absorb iron more efficiently which allows for more oxygen to get to organs and tissues. With the increase in oxygen we can perform physical activities without fatiguing easily or looking pale. (And no not pale as in you have not see the light of day in many, many moons.)
•Composed of amino acids
–Essential
–Nonessential
•Made of carbon, hydrogen, oxygen, and nitrogen
•Involved in growth and repair of body tissues
•Provide some energy
•Found in many foods, but mostly in dairy and meats
The amount of food from the Protein Foods Group you need to eat depends on age, sex, and level of physical activity. Most Americans eat enough food from this group, but need to make leaner and more varied selections of these foods. Recommended daily amounts are shown in the chart.
*These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs.
Do people feel that they need more than the recommended amount of protein to supplement a more active lifestyle?
An article from International Journal of Sport Nutrition and Exercise Metabolism, in 2007, states that “currently, no group or groups of scientists involved in establishing dietary
guidelines see a need for any statement that athletes or people engaging in regular
physical activity require more protein than their sedentary counterparts.” (Phillips, 2007)
The article also goes on to further indicate that excessive protein intake can result in serious health issues.
So, I am curious, where do you stand on protein supplements? Do you personally use protein powder? If, so why?
*I have included the links to all the information that I have shared in this post, feel free to do your own personal research.
Chickpeas will forever be my favorite source of protein, I enjoy adding them to salads and curry.
I recently enjoyed some chickpeas cooked with green beans in Thai Yellow Curry sauce.
So simple. So delicious.
What are some of your favorite ways to enjoy protein rich food?
Girllllll, you don’t even want to get me started on this topic!
LOL Katie, you kill me!!!
My husband and I are constantly disagreeing about how much protein the body can process at one time. He’s all about the pre-workout and recovery drinks with protein powder. For me, I rather get my protein from “real food”, primarily eggs and lean cuts of meat. But to each their own!
:) Different strokes for different folks. I think it’s funny because most people talk about how gross protein powder tastes… eggs taste so much better.
Great post! I prefer to get my protein from food, but i do occasionally do protein shakes mostly for convenience. Also, i do bikini competitions and a lot of heavy lifting (which requires refeeding with protein) and sometimes i just get tired of chewing lol
Yeah some people need about 6 ounces of protein, that is a lot of chewing!
I think it’s totally cool that you do bikini competitions- work it girl :)
This is a really interesting post, and a really good point.
I am going to be the voice of…not dissent…I do agree with you…but maybe the other side?
I use protein powder, and I feel better for it. That may say something about my diet, but right now it works for me. I use protein powder at breakfast time (in my oats) and a half scoop in water or yogurt when I’m hungry. I’m training for a marathon, and am always hungry. The protein powder is a really convenient way to get complete protein, and I love using it as a ‘flavour’ (greek yogurt with a bit of extra protein powder is way healthier than sweet vanilla yogurt!).
I think the most important thing is for people to understand what it is. You can get plenty of protein from real food, and it’s important that people have a decent understanding of what they choose to put into their bodies!
Ok, rant over ;-)
I actually agree with you- it is convenient. Do you keep track of how much protein your body actually needs, or just consume when hungry?
I think I would have a hard time keeping track!
I’ve nevvver used protein powder. I thought I was the only one who thought it was weird. I mean — pancakes? Who puts powder in pancakes? I tried a protein shake before because I thought it might taste good (had a really yummy marketable name to it).
But, no. Haha. Not good at all.
Ew. I would not drink that stuff. One time I tasted a Slimfast- it was gross. I don’t trust pre-made shakes.
Great post!
Through my discussions with other people, it seems that a lot of people feel that it is better to get too much protein than too little, especially if they are an athlete. I know that at my Crossfit box, it seems like everyone is chugging their protein shakes after the workout is over. (Interestingly enough, our box is getting ready to do the Whole Life Challenge where whey and soy protein powders are not allowed. It’s crazy to see how upset people got when they found out they would have to give up their shakes!)
As for myself, I occasionally make ‘protein’ shakes using pea protein when I need a quick pick-me-up. This isn’t all that often though since getting the blender out is such a hassle. :)
Hahah, I just pictured everyone chugging a shake immediately post workout- funny image! Good Luck with the challenge if you are planning on taking part.
Great post! I use protein powder in moderation, definitely not something that’s a staple in my diet for protein. It’s extremely convenient when you’re on the go but I too would rather get protein from whole foods!
I feel like a lot of people are saying that protein powder is more convenient and I can totally understand that :)