Notes/disclaimer:
i) Whenever protein powder is referred to in this FAQ it is referring to protein powder supplement, which contains a protein source and may contain digestive enzyme/peptides and/or some flavouring. I am not referring to weight gainers, protein powder with added vitamin or supplements like creatine or booster or trademarked secret ingredient that “guarantees” massive muscles, or any other manufactured protein products... Another topic will deal with protein sources in the future. For now this is dealing with clean/basic protein powders
ii) This will not deal with the sources of protein in powders. This is a general protein discussion with some references to powder. This will not go in depth or target advance questions.
iii) If you do not know why you need protein skip this FAQ it may cause more questions than answers.
iv) I’m no expert this is information I have gathered, digested and made sense of. There are always other view points.Before we start please visit:
http://www.scoobysworkshop.com/proteinpowder.htm1) How much protein per day?Other than what type, this is the number one question when dealing with protein. Honestly there are no 100% accurate answers all are guidelines. This will try to review them all providing you with information to select what is good for your goals.
Method 1: 1gram per 1 lbs of lean muscle weight. Let’s take an example of a typical 150lbs man with 10% body fat. His lean mass is 150 – 15 (10% of 150) = 135 lbs. Therefore this man would require 135gram of protein per day using this method. The lean is only referring to the body fat. It does not take into account, bones, or other non muscles structures in the body.
Method 2: 1gram per 1 lbs of weight. To remove the limitation of trying to determine the body fat, people simplify the statement to remove the “lean muscle” portion making the number easier to calculate. Therefore the 150lbs man would target 150grams of protein per day.
Method 3: 0.5 gram per 1 lbs of weight. This number/formula is routinely given to people that are seriously obese as the 1gram per 1 lbs of weight will give a number that can be unmanageable as well as overwhelming. The BF% calculation from
Method 1 would be to inaccurate and time consuming to accurately measure.
Using the 150 man again the number would be 75 grams of protein per day.
Method 4: 1.5 to 2 gram per 1 lbs of weight. This number/formula is given out to people that are looking to increase their muscle mass. Typically the sources of this formula are other bodybuilders, protein supplement manufactures, friends bulking up etc... It does not take into account the %BF.
The number for the 150lbs man wanting 1.5 gram per lbs is 225grams of protein per day.
My caloric approach. The above approaches provide a varying number based on weight and all have proof they work; However the weight to gram ratio leaves much too inaccuracies. Therefore I base it off the caloric needs, rather than looking at weight of the person.
For this example I chose 2000 calories, which is an average for an adult man doing no activity. The general nutritional guideline for a healthy adult male is to get their daily calories as 30-40% protein, 40-50% carbs and less than 20% from fat.
For the formula I use 40% protein, 50% carbs and 10% fat.
2000 (calories) x 0.30 (percent of protein) / 4 (calories per gram of protein) = 150 grams of protein
2000 (calories) x 0.40 (percent of protein) / 4 (calories per gram of protein) = 200 grams of protein So 40% of 2000 is 800. This represents how many calories daily should come from protein. Since 1 gram of protein is 4 calories, 800 calories is 200 grams of protein. At 30% it is 150 grams of protein per day. This translates into 150 to 200 grams of protein required per day to meet the caloric need of 2000 calories.
If the person does not consume the listed amount of protein, then in order to meet the target caloric needs the person would need to eat more carbs and/or more fat.
As the person needs more or less calories the formula self adjusted.
Person needing 2500 calories:
2500 (calories) x 0.30 (percent of protein) / 4 (calories per gram of protein) = 188 grams of protein
2500 (calories) x 0.40 (percent of protein) / 4 (calories per gram of protein) = 250 grams of proteinCaloric need calculatorThis is a simple caloric need calculator should you want to figure it for your needs.
http://www.sheerbalance.com/nutrition-section/nutrition-tools/nutrition-calculators/My recommendation to the new health conscience person is: Honestly each approach has its benefits and drawbacks. My canned recommendation for a general health conscience person, not referring to the uber bodybuilder or one that has been controlling their nutrition for some time, is the simplest formulas:
1gram per 1 lbs of weight. This is a recommendation one can choose any or none of the methods above.
2a) Too much protein? Or What happens if you eat more protein than the body needs/requires? First we need to understand that the human body cannot store protein as protein. If you eat more calories than you need the body will convert most excess calories into fat and the rest as waste. The sources does not matter, be them from carbs, protein or fat calories. Protein requires a few extra steps then carbs and fat to be converted but in the end they will either be in the waste or converted to fat and stored.
Some argue that they don’t get converted to fat my response is
why does the food industry give protein a caloric? because it is a food energy source as well as muscle building blocks. The lower caloric value per gram takes into account the fact that protein is harder to process/convert to fat or energy.
2b) Why not replace all fat calories with protein? Humans cannot live off protein alone as it does not contain all nutrients we require. If you have ever taken any survival courses one of the first thing taught is that wild game in the temperate climate zones may not have any fat in their meat (venison and rabbit to name 2). If one must live off these food sources they have to be careful. They are encouraged to eat the bone marrow and organs to get fat nutrients into the diet. Put simpler human being
require carbs and fat to get all their nutrients. There are several minerals and vitamins that are only fat soluble. Carbs are the best source of food energy to keep your body moving. DO NOT CUT OUT CARBS!!!! Sorry little rant
3) Are protein powders right for me? This question will not deal with the type of powders but the protein powders in general. As stated for this explanation
a protein powder is a powder that contains a protein source and may include flavouring and/or digestive enzymes.
First you need to calculate how much protein you are getting from whole foods during the day. Sites like
www.nutritiondata.com are great source of information for raw ingredients and the nutrition labels found on other food items will have the protein easily listed.
If your total grams of protein is lower then you want, you have the options of eating more whole foods or using protein powders. The powders are a quick way to get the protein into your system without the whole food meal and without any extra calories that may impede your goals.
Many, me included, refer to the protein powder as a meal replacement, especially when mixed with low fat milk and/or fruit. They are quick and easy but that comes at a dollar value cost.
4a) How many meals should I replace? I never recommend all your meals be replaced with protein powders.
ONE – Human cannot live on protein alone.
TWO - If you are under the age of 22 your body is still growing and needs more then protein to grow to its full potential. Replacing all the meals with protein powder will require extra effort and vitamins supplements to get all your daily vitamins, minerals and nutrients. This can be very challenging to maintain and control. IMO the health risks of miss calculating far out weight any benefits.
THREE - Your body is not designed to live on a liquid only diet. Your stomach and bowels need something to do and most protein powders today are very fast absorption. So much so that even though you met your caloric need you will always feel hungry. To avoid the mad hunger you need whole foods.
Fodder or roughage is a requirement giving your stomach and bowels a workout to get the needed nutrients from the food source. Vegetables, fruit, whole grains, even lean meats, eggs and dairy will help fill you while they provide the other nutrients you need as well as please the digestion system.
4b) Should/can I add protein powder to every meal if I’m not reaching my protein goals? As before I would prefer you try getting the protein from whole foods that have all the required nutrients you need, but I know this can be difficult and maintain a caloric intake that does not destroy the mid section.
If your meal is short protein, say your oatmeal in the morning, you can add a protein powder to the mix (let it cool a bit before mixing to prevent clumping) or added to your drink (milk or water). This way you can have a balanced meal and add protein without busting the caloric bank.
4c) If I take protein powders can I take them every day? If you have read all the above points and are sensible in your whole food consumption it is safe for an adult to consume protein powders every day. For teens I STRONGLY recommend whole foods for all the other benefits to your growing body. If you have too many calories the cut down on fat and carb (simple sugars) allowing more protein intake. Your LAST RESORT should be protein powders.
5a) When to consume protein? The simple answer is take your daily protein need, however you calculated it, and divide it by the number of meals you will have in a day.
If the 150lbs man stated earlier wants 150 grams of protein daily and he consume 6 meals a day each meal should contain 25grams of protein. If he did 3 meals he would need 50grams a meal to reach his target. One meal can have less and another more that is not a problem. It is easier if it’s evenly split allowing your muscles access to the protein as a building block.
6) How many grams of protein per meal? There are a lot of information out on the interweb on this topic also. I will simplify it drastically for this FAQ. A person consuming whole foods that is at a fitness level of beginning to intermediate will not require more than 50 grams a meal. 50 grams is an average of the data I have collected and most state after 50grams the protein will simply pass to waste.
Put the flame guns down a minute and listen. The body can only digest food for a period of time; it must keep moving the food to make room for fresh food. At some point the body cannot squeeze every calorie from the food (law of diminishing return) and moves on to the next meal in the stomach. By the time the body has processed 50 grams of protein the food is almost out of the digestive tract into the waste management tract.
Protein manufacturers do state much higher numbers because they state their protein recipe is easier and faster to absorb. This may be true but having small well spaced out meals does not require a large doze nor would I want more protein in my body then 40% of my daily calories.
Now this is where the question of 5-6 meals a day comes into context. As previously stated the body cannot store protein as protein. It can store protein as fat but muscles cannot repair from fat nutrients efficiently. To help your muscles repair / regenerate / grow while weight training they require a steady supply of protein and their corresponding nutrients. Spacing the meals at 3 a day is acceptable for a beginner but at some point a plateau will be reached as protein is not readily available(it’s in the waste system) to help rebuild the muscles, hence the 5-6 small balanced meals will allow the small doses of protein to be available more efficiently. The plateau will take years to occur and you may reach your goals before the plateau.
As teenager living at home the 3 meals a day will not negatively impact you. Once you are on your own and buying your food you will have more than enough opportunity to change to the 5-6 meals a day and meet your goals.
Remember this is a guide not a recipe, pick and choose what you want leave the rest. If you want to prove me wrong please find the medical study done that I have not found. 7) I am using powders but want to get the most out of them, when should I take them?Pre-workout Most bodybuilders will state your body needs the protein pre and post work out and it cannot wait for the food protein to be digested. I agree with this in theory but not completely. First if you have a meal 30 minutes before your workout (pre workout meal) you will get nice food energy from the carbs and the protein will be in a digestion process ready to be called upon. So for me pre-workout out I have a whole food meal about 45 minutes before.
Post-workout.
As I stated I like a pre-workout meal instead of a protein shake. Post work out is another story. After your energy stores are wiped out hydration is required and your muscles are aching. A good protein shake with a fruit hits the spot and gives the muscles what they require to start the repairing.
There is no reason you could not have a whole food meal just remember you will be drained so you may want to have the meal ready to eat before you start your work out.
Bedtime I’m sure you have heard not to eat before going to bed as the food will turn to fat. There are truths to this but it is really dependent on the type of food and quantity not the time. The fact that the next meal is so far away (8+ hours) you need to give your digestion something and your muscles are still rebuilding hence requiring protein.
You do not what anything with lots of sugars as this may impede your sleeping much like caffeine can. You also want to avoid something too heavy(a meal with lots of fat or carbs fall into this category) as the body will keep you awake as it digests, preventing a good night rest. You want something that is slow to digest but light about 30 minutes before you go to bed.
This is where protein can help the most. Protein from whole foods are slow to digest and will offer your system access to the protein much into the night. The proteins that are herald for this are from casein. Casein is naturally found in dairy products such as milk, yogourt, cottage cheese, etc.. (Remember to go for the low fat versions). Instead of paying extra for protein casein powder I simply mix my protein powder with low fat milk or go for the cottage cheese and black pepper, very tasty.
8 ) What is the difference between concentrate, isolate, etc?This is dealing further with the protein powder but is still a generic question asked often.
Concentrate Any protein listed as concentrate will contain anywhere from 70 to 85% protein source. This is not 70 to 85% of the powder in the container is protein, this is the protein raw ingredient is 70 to 85% before mixed with the other ingredients. The protein will still contain traces of fats, carbs and sugars from its source ingredient.
For example whey protein concentrate still contains milk fats and lactose. The protein concentrate is by far the least expensive protein, this does not mean it is bad for you simply that is does contain more than protein and the process is so well known it is inexpensive to do.
Many prefer concentrate for the cost as well as a more complete meal replacement due to the traces of fats and carbs. Typically it is the slowest of the powders to digest, great before bed.
Isolate Isolate is further refined from concentrate to increase how much protein is contained while decreasing the other trace fats and carbs. The protein of this type will have 90% or more protein from the raw ingredient.
This type of protein refinement removes almost all traces of fat, carbs and makes the protein easier and faster to absorb into the body. Those that are lactose intolerant can usually tolerate whey protein as it contains little to no lactose. This protein process adds 50 to 100% more cost then compared to the concentrate. Many prefer this type post work out.
Many popular brands contain a mix of concentrate and isolate to get the benefits of each type. To know how much of each check the manufacturer’s website but remember the ingredients are listed in order of the most to least in the product. So one listing isolate before concentrate has more isolate then concentrate. It could be as little at 1% more.
Micro filter, cold filtered, hydrolyzed etc... These are typically of the whey protein but can be seen on some new protein sources. These processes further refine isolate and may be manufacture patented or specific processes that are trademarked. All are trying to get to the 100% protein from source number and make the protein faster absorbing or remove all traces of non protein compounds.
Since it is more processed than isolate the cost is also inflated accordingly, in some cases 100% or more than isolate.
Too be honest there are very few people that will benefit from these types. Those that find the other types hard on their digestion (bloating, gas, cramps, etc) or those that are striving for peak muscle mass after many years of training. The average person wanting good health and considerable physique will do very well from whole foods, concentrate or isolate protein powder for many years.
Pheu long one! Well this has been a long post and I hope you have been able to get some questions answered. Remember this is a guide, as with all guides you choose what you need. If you can make use of 10% than this is a success. I am also not infallible (close though ) so please if you have credible information sources that disproves anything I have stated let me know I am always learning.
