Science Meets Fitness & Exercise
Protein Shakes
The supplement industry is a multi-billion pound affair that thrives on its customers believing; that by using the products the companies sell, they will effectively develop the aspect of fitness they wish to develop i.e. fat burning or muscle mass increases etc. Every bodybuilder understands the necessity for protein as part of the mass production ‘arsenal’. The question then arises where should this protein come from? Should it come from the plethora of supplementary protein shakes that flood the fitness market or should it be derived from natural food sources? Let us now consider that question.
An average calculation for protein for a 200Ib male bodybuilder would be approximately 180g of protein per day. As has been discussed in previous articles this protein can be derived from many high protein food sources such as chicken, tuna, beef and eggs. These are all complete sources of protein and can certainly deliver that protein punch. So why is there a requirement for protein supplementation in the form of shakes? Some of the reasons might be digestibility, convenience, the accuracy of protein ingestion or cost.
There are Many Protein Shakes Available
Studies have asserted that protein supplementation is beneficial to strength, mass and performance increases (Finger D. et al, 2015; Pasiakos S.M. et al , 2015; Kerksick C.M.et al, 2006 and Coburn J.W., 2006). Indeed the majority of the research that undertakes an investigation into protein supplementation is favourable toward this ergogenic intervention.
Having established that protein shakes are an effective method of protein ingestion how should this knowledge be applied by the bodybuilder? Protein shakes should be used in addition to ‘real’ food alternatives. Real foods are packed with natural sources of protein, vitamins and other nutrient requirements. The quality of protein shakes is improving and science pushes the boundaries of nutrition but they still cannot provide the nutrients that real foods can. Foodstuffs create a metabolic requirement in order for them to be digested also. In addition to that, most food that contains proteins also contains fats and carbohydrates which are vital for normal healthy function.
However, protein shakes are a good source of protein if you wish to have a pre-workout supply. They don’t bloat you up like foods would. This would also be advantageous if you wished to consume protein before you sleep at night as food could harm the natural sleep process. Finally, proteins from good supplementary sources allow you to realise exactly how many protein calories you are consuming. This is useful information when trying to lose or gain weight.
The employment of protein shakes is, therefore, a useful strategy to employ but always ensure that the majority of your calories come from healthy natural food sources to ensure all aspects of nutritive health are targeted.
References
Burke D.G., Chilibeck P.D., Davison K.S., Candow D.G., Farthing J.J., and Smith-Palmer T.T. (2001) The Effect Of Whey Protein Supplementation With And Without Creatine Monohydrate Combined With Resistance Training On Lean Tissue Mass And Muscle Strength. International Journal of Sport Nutrition & Exercise Metabolism 11: 349-364
Coburn J.W., Housh D.J., Housh T.J., Malek M.H., Beck T.W., Cramer J.T., Johnson G.O., Donlin, P.E. (2006) Effects Of Leucine And Whey Protein Supplementation During Eight Weeks Of Unilateral Resistance Training. Journal of Strength and Conditioning Research. 20: 284-291
Finger D., Goltz F.R., Umpierre D., Meyer E., Rosa L.H., Schneider C.D. (2015) Effects Of Protein Supplementation In Older Adults Undergoing Resistance Training: A Systematic Review And Meta-Analysis. Sports Medicine. 45(2):245-55
Kerksick C.M., Rasmussen C.J., Lancaster S.L., Magu B., Smith P., Melton C., Greenwood M., Almada A.L., Earnest C.P., Kreider R.B. (2006) The Effects Of Protein And Amino Acid Supplementation On Performance And Training Adaptations During Ten Weeks Of Resistance Training Journal of Strength and Conditioning Research. 20: 643-653
Pasiakos S.M., McLellan T.M., Lieberman H.R. (2015) The Effects Of Protein Supplements On Muscle Mass, Strength, And Aerobic And Anaerobic Power In Healthy Adults: A Systematic Review. Sports Medicine. 45(1):111-31
Pasiakos S.M., McLellan T.M., Lieberman H.R. (2014) Effects Of Protein Supplements On Muscle Damage, Soreness And Recovery Of Muscle Function And Physical Performance: A Systematic Review. Sports Medicine. 44(5):655-70