Which protein supplement (and amount) is right for you?

All proteins are not created equally!

If you’re like most people, you know that protein is something that you need to have in your diet to survive. What you’ve wondered is if you should take supplements and if so, which ones to take. You’ve probably also wondered how much to take. Well, today you have the opportunity to learn all about it!

Lets start by explaining what protein is and how it works. Protein is one of the three dietary macronutrients (big nutrients) that our body needs to function. The other two are fats and carbohydrates. These nutrients all work together to keep you on top of your game. In an analogy, these things work like a construction process. Proteins act like the bricks and walls while carbohydrates do the work by cementing and putting everything together and the fats are the managers who are overlooking the whole process, making sure that everything is running smoothly.

Proteins provide the body with the building blocks to make amino acids which are used for building new muscle tissue. Muscles simply would not exist without it.

Benefits of protein include:

1. Muscle growth
2. Better recovery (repair)
3. Optimal immune response
4. Healthy appetite

The recommended daily allowance (RDA) for protein is currently at an average of 50g per day. Most would say that this is surprisingly low, though  you have to consider that this is based on the average American. This person is mostly sedentary.

“HOW MUCH DO I NEED”? Great question. If you are sedentary to mildly active and trying to lose body fat for example, I would recommend 1-1.5g per kg of body weight daily. 1kg equals about 2.2lbs. In a 150lb person, the equation looks like this 150/2.2=68, 68×1.5=102g. So a person who weighs 150lbs would need about 68-102 grams of protein daily to fit their needs.

If you are a seasoned athlete, someone who is trying to bulk up, get stronger or just really change your body composition, you should shoot for 2g per kg of body weight. For our 150lb person here, he should consume about 136g protein daily.

Now lets say you are overweight, these recommendations will change (overweight being 20% over body fat percentage in males and 30% over body fat percentage in females). Just take as much protein as your goal weight.

“WHAT KIND OF PROTEIN DO I NEED”? Another great question. Protein supplements are often made from different sources have different ingredients and do different things.

Whey protein is one of the most popular of protein supplements available and also one of the best.

There are three main types of whey; concentrate, isolate, and hydrolyzed. Concentrate simply means that there are more additives and a lesser amount of raw protein. Isolatemeans that the protein has been isolated and filtered for a more pure product. Hydrolyzed protein is made to be absorbed faster.

Casein is a slow digesting protein source and is often taken by individuals before bed.

Egg protein is available to people who enjoy a lactose-free source of protein.

Soy protein is a vegetarian protein source.

Protein is vital for living optimally. Proteins from your raw diet should be taken into consideration and are not to be replaced by supplements.

Yours in health,

Dr. Ezell