Athletic Training Blog Series #12
Protein Supplements
Protein shakes and supplements have taken over the world. But what do you actually know about them, and how should you go about choosing the best one for you. For starters most people get enough protein in their daily diet and do not need to supplement. A 150 lb person needs about 55 grams a day, while a 200 lb person needs 70 grams. The recommended daily allowance (RDA) is .8grams per kilogram. An egg, a half cup of chickpeas, or a cup of nuts is 6 grams. A deck of cards sized piece of chicken or fish is about 30 grams. Americans consume about 65-90 grams a day on average.
Now there is the population of athletes looking to make gains, or increase their weight/size/strength for their sports. This is how supplementing can be beneficial. I am a huge believer in eating real food, but I totally understand in the chaotic life of a high school athlete-there is not always enough time in the day to eat all you need and a shake can be a quick additional meal. If you are in the population looking to “bulk up” you only need 20-40 additional grams of protein a day, which is the equivalent of a can of tuna.
So now what to buy? Whey protein is a milk based protein and the most common. It is also known for quick absorption. Plant based protein powders tend to have less protein content, but are a good option-particularly rice and pea based proteins. They have been shown to help in muscle growth the same way whey does. The biggest suggestion I can give is to look at the actual ingredients before purchasing a protein powder. The less additives the better, especially since many are not regulated by the FDA. College athletes should be aware since some include items that are banned substances. I have included some links about a few different options.
