When do i need protein powder

Some protein powders contain a dozen-plus ingredients, and can be sweetened with sugar or sugar alcohols which may cause tummy problems. One serving of protein powder can range from about an ounce to close to double that amount. And you can easily get the same amount of protein from whole foods and healthy recipes. This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment.

You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine. Amy Gorin is a nationally recognized registered dietitian nutritionist and freelance writer in the New York City area. I would like to understand the biology around the protein recommendations. There are amino acids. Also see: the golden age of protein bars , the rise of plant protein , and the existence of products like protein chips and protein water.

Maybe the clearest sign of our protein devotion is the belief that to properly and fully repair our muscles and maximize the benefits of our gym time, we need to supplement our diets with concentrated protein—not to mention the collective billions of dollars we shell out each year on protein powder. The amount of protein you should be getting each day varies based on factors like age, sex, health, and activity level, according to the U. National Library of Medicine.

Because IDK. That means that a pound person needs around 54 grams of protein per day, while a pound person needs around 72 grams of protein a day. Based on those guidelines, most people already get enough protein from their diets, per the U. If you have roughly zero idea how much protein you typically eat per day, here are a few examples of the amounts you can find in some common foods: a 4-ounce chicken breast has 27 grams, a cup of lentils has 17 grams, two large eggs have 12 grams, and two tablespoons of peanut butter have 7 grams.

Gonzalez , Ph. Generally speaking, people who are trying to maintain and build muscle through diet and exercise benefit from getting more protein than the RDA, Gonzalez says. How much more depends not just on who you are but also who you ask. It recommends 1. Combining those two recommended ranges, a pound adult should be getting anywhere from 75 to grams of protein per day, while a pound adult should be getting anywhere from to grams of protein a day.

It's an act of discipline and must be earned through commitment to hard training and a good diet. For more on all kinds of dietary supplements, read the Behind the Headlines special report Supplements: Who needs them? If you're worried or you have experienced side effects after taking any supplements, especially any that you have bought online, make an appointment to see your GP.

UK drug regulator the Medicines and Healthcare products Regulatory Agency MHRA has warned people to be wary of buying illegal sports supplements, as they might contain dangerous ingredients that could cause kidney failure, seizures and heart problems.

An MHRA investigation found 84 illegal products, such as energy and "muscle-gain" products, were being sold containing dangerous ingredients such as steroids, stimulants and hormones.

Among products that were taken off the market was a steroid product called Celtic Dragon. This product left 2 men hospitalised with severe jaundice and liver damage.

David Carter, the MHRA's manager of the borderline medicines section, says: "People need to be aware that buying illegal sports supplements can seriously damage your health. Even legal supplements can cause you harm. For example, if you're taking any medicines as well as supplements, the supplements could stop the medicine working properly. Always read the label and, if in doubt, talk to your pharmacist.

In addition, many health claims made about products, foods and medicines sold online aren't proven. Find out more about medicines scams. Although available with a doctor's prescription for a variety of clinical reasons, some steroids are misused when taken as performance-enhancing drugs.

They're attractive because they're based on the male hormone testosterone and can therefore improve endurance and performance, and stimulate muscle growth.

One product being sold illegally but still available online, mainly from suppliers based outside the UK, is 2,4-Dinitrophenol DNP. DNP is an industrial chemical that isn't fit for human consumption. Consume your protein at equally spaced times throughout the day to maximize results. Many people believe drinking a protein shake within 30 minutes of exercise will maximize their results in the gym.

Research now suggests that this anabolic window of opportunity is much longer than 30 minutes and may not be limited to solely after exercise 11 , 12 , In fact, it may not matter whether you drink a protein shake before or after your workout in terms of optimizing muscle repair and growth.

It was previously believed that protein had to be consumed within 30 minutes of a workout for your body to use it. Recent research suggests that this may not be the case. One study compared the effects of consuming protein either before or after a workout on muscle strength and size. The researchers split 21 men into two groups, both of which received a protein shake containing 25 grams of protein. One group received it immediately before their workout, while the other group received it immediately after it Interestingly, the study found no significant differences in muscle strength or size between the groups.

Therefore, you can choose which time you prefer or is most convenient for you. Whether you drink a protein shake before or after your workout may not affect muscle strength or size. When it comes to maximizing muscle and strength gains, research on the importance of consuming protein around your workouts is mixed. Some research has questioned whether consuming protein around your workout is even necessary 13 , These opposing results continue to spur new research on the effects of consuming protein around exercise.

Overall, studies find that total protein intake is the strongest predictor of muscle strength and size, regardless of whether you consume it close to exercise 8 , 18 , Therefore, how much protein you consume per day is likely more important than when you consume it for gaining muscle size and strength. The total amount of protein you consume each day is more important for muscle growth and strength than the timing of your intake.