Article/Supplement Review by Chad Waelchli MS, CSCS
What is Protein? Protein is a macronutrient, or nutrient that is needed in large quantities, that provides roughly 4 kcals of energy per gram consumed. Protein is the building block of all muscle tissue and aids in cell repair, red blood cell replenishment, and amino acid pooling. Protein is stored as amino acids in the body. There are twenty amino acids needed for protein synthesis, 9 essential and 11 non essential amino acids. Essential amino acids are those that must be included in the daily diet. Non essential amino acids are amino acids that our body manufactures naturally. The amino acid Glutamine supports immune system health, which in some literature is considered conditionally essential. Conditionally essential means Glutamine is created in the body but based on exercise and training demands may not meet necessary daily requirements.
Many questions surround protein consumption, primarily protein powders. The main question that needs to be addressed is “does protein powder supplementation make me fat?” The answer is simply no! In my professional opinion and backed by years of scientific research, protein powder supplementation alone will not make someone fat. Whether an athlete or general fitness participant uses a protein supplement, such as whey isolate, whey concentrate, casein, or vegan protein, protein supplementation has proven to be beneficial to not only help meet the RDA, recommended daily allowance, of protein, but in most studies, shows that protein powder supplementation post workout, is best for recovery, cell replenishment, and muscle hypertrophy, or muscle growth.
Whey protein powders, especially Whey Isolate by JBN, is the best bioavailability of protein and contains all 20 amino acids needed for protein synthesis, thus making it a complete protein. Whey protein isolate is the fastest absorbing form of protein and is best taken immediately, or within 30 minutes post workout for optimal training gains and recovery. Whey Superior by JBN is a combination of whey isolate and concentrate and is also a great protein choice for post workout recovery. Casein protein, also available at JBN, is a slower absorbing form of protein powder and is best taken before bed, to help keep the body anabolic over night while sleeping. Casein protein, due to its slower absorption rate, may also be supplemented throughout the day, to help meet RDA allowances of protein. Earth Superior by JBN is a protein of choice for vegans. Earth Superior is gluten free and combines pea and rice protein to make one of the best sources of protein available.
What makes people gain weight or get heavy? It is very simple. Input of calories versus output of calories determines weight gain, loss, or maintenance. Whether a diet is primarily carbohydrate, fat, protein, or the standard 60:20:20 diet, if more calories are consumed than burned, weight gain will be noticed. Bottom line, protein supplementation alone will not cause someone to gain weight or get fat. With that said, be tone, be lean, supplement with protein!