Protein powders are becoming increasingly popular in the fitness sector.
Protein powders do not have any benefit over whole foods or a naturally protein rich, well-balanced diet. Protein is extremely important post-exercise for muscle synthesis and development…especially if you are doing resistance training. What type of protein you choose (whole food or a protein supplement) is your own choice.
If you are choosing to use protein powders:
- After intense weight-training or endurance exercise: choose a powder with solely whey protein (quickly absorbed)
- WATCH for added fats, sugars, and artificial sweeteners (e.g. Aspartame, Sucralose, Xylitol, Saccharin) that are commonly found in protein powders.
- Consume ~20 grams of protein powder post-exercise.
- Don’t overdo it! Our body only optimally absorbs 30g of protein at a given time. Spread out your protein intake throughout the day (Ideally, 30g per meal).
- Overusing may lead to weight gain due to increased calories.