A high protein diet is security for the average trainer looking to build muscle. Protein, is both responsible for the repair and growth of muscle, so it’s easy to get carried away and overcompensate for how much our bodies actually need. It’s not surprising when you think of all of what protein is responsible for that people do tend to think the more protein the better. All of this despite the various amount of health studies showing that all of that protein just isn’t necessary.
How much damage is this extra protein doing? While studies have shown that excess protein hasn’t exactly proved to be incredibly detrimental to one’s health, it’s also cause to think about the damage all of the extra steak, beans and whey protein are doing to your pocket
So in the interest of saving money and not eating copious amounts of wasted protein, when it comes to the topic of protein supplements, how much exactly is the ideal scoop of protein in your protein powder? How much do we need for our muscle tissue to both grow and recover?
Hold onto your gains, the research might shock you:
Of course, the amount of protein which can be consumed and used at the one time for a given person, like most things, is variable and relative to the training individual. For someone actively participating in high intensity training and breaking down more muscle tissue, their recommended protein intake will be much higher than an individual who isn’t participating in such strenuous activity. But ultimately the question is how much protein does there need to be to make your protein powder the most effective, and what do we have to consider when we look at most effective. To gain an understanding of what makes the perfect amount of protein in a scoop of protein powder, we have to look at what we know about post workout recovery. How do we do that? We look at what’s not relative and observe the nature of protein synthesis and how our body uses this process to both repair and grow muscle tissue.
What we first need to understand about the two roles protein has. Outside of the muscle building process, typically referred to by its scientific name, protein synthesis, protein is also oxidised and used for energy. In this case, it’s important to recognise that when using protein powder for post workout recovery and muscle growth specifically we aren’t factoring in protein as an energy source.
So, how many grams of protein is the ideal amount in your scoop of protein powder? The results are in:
A study conducted by the International Journal of Sport Nutrition and Exercise Metabolism concluded that 25 grams of a complete protein is the optimal amount to maximally stimulate protein synthesis.
While it’s true we overcompensate protein, the fact is that protein powder, brings its fair share of confusion as a sports and dietary supplement which is only two generations old. But as we advance in our nutritional studies and research, the many myths that have hovered around protein supplements continue to get dispelled. Is your protein supplement overcompensating?