If you’ve ever gone to a gym, you’ve probably been able to hear the guys at the weight machines discussing protein shakes and protein bars that they drink or eat after working out and the kind of shake they like. Protein powders — poured into a shake or consumed as you wish to become more and more popular as a nutrition supplement.

Protein powders are available in every nutrition store and on the Internet. You can also purchase ready-to-drink protein shakes that are pre-mixed in a variety of stores. But are they just meant for bodybuilders? Or can the average everyday athlete benefit from them?

What Are Protein Powders?

Protein powders can be found in a variety of types. The three most common types include whey, soy as well as casein proteins. “Whey is the most commonly used, because it’s a water-soluble milk protein,” says Peter Horvath, PhD, associate professor in the department of exercise and nutrition sciences at the State University of New York at Buffalo. “It’s also a complete protein, so it’s got all those advantages.” (Complete proteins are made up of all nine the amino acids needed for humans’ nutritional needs.) Vegans might prefer soy protein, although Horvath notes that its taste is sometimes deemed to be unpleasant. Additionally, it doesn’t dissolve as well as water.

Protein powders also come with diverse prices. “For the casual athlete who doesn’t have a specific need at a certain time of their training, the cost is not that important,” says Horvath. “So If you’re planning to make use of these products, you’ll reap nearly the same benefits from less expensive and more readily available proteins.

Under certain conditions there are circumstances where protein powders could be beneficial. “They’re an easy and convenient source of complete, high-quality protein,” says Carole Conn, PhD, associate professor of nutrition in the University of New Mexico. But keep in mind that most people, including athletes, can also enjoy everything they need by eating a variety of lean protein , like meat, fish, chicken, and dairy products.

And when do you have to use these? There are a few possibilities why an athlete of any level could want more protein in his diet, according to Barbara Lewin, a dietitian and sports nutritionist who has worked with NFL, NBA, and NHL athletes and also trained Ironman athletes:

  • When you’re growing. Teenagers require more protein for their workouts as their body continues to grow and uses more protein .
  • When you’re starting a new exercise program. If exercising is a new concept to you and you’re looking to increase your muscle mass, you’ll need extra protein in comparison to what you normally would.
  • If you’re accelerating your exercise routine. If you usually exercise for a half-hour a few times a week, but now you’ve decided that you’d like to prepare for a half marathon and your body is going to require more protein.
  • After recovering of an injury. Sports injuries are common among athletes. require more protein to aid to heal.
  • If you’re going vegan. People who follow a vegan or vegetarian lifestyle avoid several common sources of protein from their diets, such as meat, chicken, and fish. Sometimes eggs and dairy also.

“All of those are valid reasons for trying to get more protein into your diet, and protein powders are one way to do that,” Lewin says. Lewin.

But there’s a big warning, Lewin adds: it does not take a huge amount of protein for achieving those objectives. The majority of Americans are already getting around 15 percent of their daily calories from protein. To build a pound of muscle Lewin explains, the body needs Between 10 and 14 grams of protein a day.

“That’s not much at all. Some of these powders have the equivalent of 80 grams of protein per serving. You don’t need that. All your body has take care of is breaking it down for energy. Protein in excess can be a burden on the kidneys and liver.”

Protein Math

How do you tell if you’re already getting enough protein? Calculate.

The following daily recommendations come of the American College of Sports Medicine as well as the Academy of Nutrition and Dietetics:

  • The average adult needs 0.8 grams of protein per kilogram body weight each day.
  • Those taking part in sports that are recreational require 1.1 or 1.4 grams of protein per kilogram bodyweight.
  • Competitive athletes require 1.2 to 1.4 grams, and those involved in ultra-endurance activities may require up to 2.0 g per kilogram of body weight.
  • Athletes who are building muscle mass require 1.5 to 2.0 grams of protein per kilogram day.

Assume you’re an active adult who wishes to increase muscles, and you weigh about 75 kilograms (165 pounds). The amount of protein that you’d require in a day amounts to 150 grams. This is an awful lot. A 4-ounce hamburger is actually 30 grams of protein. six ounces of tuna have 40 grams, while an ounce of cheddar cheese is 7 grams.