I am always interested in trying out new sport nutrition products. A few weeks ago, a nutrition athlete of mine asked me about Cocoa Elite. I was familiar with the company but had never tried their products. I was connected with the company owner and a few days later, I received a small shipment of sample products to try out. I've tried two of their powders and so far, I find them easy to consume - not too grainy. Karel loved the taste of double cocoa flavored protein powder. I haven't used these products long enough to tell if they "work" (typically I like to use a product continuously for a month to see if it works or not). Right now, my go-to protein powders that work for me include INFINIT Raw protein, Skratch recover drink mix, CarboRocket Rehab, NBS recovery and Clif Recovery protein drink.
This got me thinking about the array of protein powders on the market. In our protein-obsessed society, you probably feel like you are always falling short of your protein needs. With good reason, you should be concerned with consuming adequate daily protein. Protein is a component in every cell in the body and your hair, skin and nails are made of protein. It’s used to construct and repair tissues, build strong bones and muscles and make enzymes, hormones and other chemicals. However, there’s a tendency for athletes to rely too heavily on supplemental forms of protein (ex. powder or bars) instead of real food, often replacing nutrient and energy-dense carbohydrates and healthy fats with more dietary protein.
Protein supplements have a long history in sport. Athletes commonly reach for protein supplements as a meal substitute, to increase energy, boost recovery, promote weight gain/loss, repair muscle and boost performance.
With an array of available protein powders on the market, you'll likely see that the primary protein ingredient is either whey, casein, soy, or vegan (ex. brown rice or pea). All proteins contain amino acids but not all proteins are considered equal. Milk is made of 20% whey and 80% casein. Whey protein is a complete protein but protein content can vary (ex. isolate vs. concentrate). Whey empties from the stomach rather quickly whereas casein provides a slower release of amino acids. Soy contains a low amount of leucine (an anabolic trigger), which makes it inferior to whey but a suitable option for plant-based athletes. Because vegan powders lack all essential amino acids, quinoa protein may be the next ground-breaking protein because it contains leucine, lysine and methionine, similar to that of milk. Although protein supplements are convenient for increasing or quickly consuming protein, bars and protein shakes should never replace real food.
Falling short on recovery nutrition can place you at risk
for sickness as intense or endurance competition can suppress the immune
system. You can also risk losing muscle mass, lean tissue and bone density. So although real food is generally encouraged over a packaged powder/product, protein powder may have a place in your daily diet. In many scenarios, a protein powder or protein powder + carb drink may
be useful, especially when lacking an appetite or when recovery needs to be quick and effective (and calorically dense).
Simple recovery nutrition tips:
Short but intense workout (less than 60 minutes):
When: Within 30-60 minutes post workout (as tolerated)
What: Recover with a snack or meal.
How Much: If choosing a snack: 20-30 g protein + 40-60 g carbs.
Fluid Intake: 16-24 ounces
Moderate distance workout (1-3 hours)
When: Within 30-60 minutes post workout (as tolerated)
Moderate distance workout (1-3 hours)
When: Within 30-60 minutes post workout (as tolerated)
What: Recover first with a snack. Meal when ready (within 90 min post workout)
How Much: Snack: 25-30 g protein + 60-90 g carbs. Meal: 20-30g protein,
60-90g carbs
Fluid Intake: 16-24 ounces in the 60 min post workout. Additional
16-24 ounce fluid in the next 90 minutes.
Long distance workout (3-5+ hours)
When: Within 30-60 minutes post workout (as tolerated)
Long distance workout (3-5+ hours)
When: Within 30-60 minutes post workout (as tolerated)
What: Recover first with a snack. Meal when ready (within 90 min post workout). Continue to eat and hydrate every ~2 hours.
How Much: Snack: 25-30 g protein + 60-90 g carbs. Meal: 20-30g
protein, 60-90g carbs.
Fluid Intake: ~16-24 ounces every 60-90 minutes for the next four
hours.
Selecting the "best" protein powder
I'm often asked about the "best" protein powder. With so many protein powders on the market and different reasons for consuming protein powder, here are some of my criteria when searching for a quality protein powder to meet your needs (not set in stone but a good way to help navigate through all the powders on the market).
1) Serving size - 1 scoop
2) Protein content per scoop - ~20-30 grams if supplying only protein (whey, soy or brown rice/pea) or ~10-15g if supplying protein in addition to carbohydrates.*
3) Calories per scoop - ~80-150 if supplying only protein or 180-250 if supplying protein and carbohydrates. *
4) First ingredient - protein (ex. whey protein isolate, pea protein, soy protein, etc.)
5) Ingredient list - short! natural flavors, no artificial flavors or colorings, no added sweeteners. If the product is only supplying protein, no or minimal added sugar.
6) Quality manufacture, reputable company - I do not suggest to buy protein powders from a big box sport nutrition supplier. Instead, buy from reputable brands that market to your sport.
7) Use your best judgement - why are you taking the product and is it a quality product manufactured with quality ingredients.
* - many recovery drinks are designed to supply just protein or both protein and carbohydrates. The later increases the caloric content, as carbohydrates are combined with protein for dual purposes: To repair and replenish. Because these powders are rich in carbs (sugars) with a moderate amount of protein (typically ~8-12g), these types of drinks are best utilized after very long workouts, when daily caloric needs are at their highest. You may need to add a plain protein powder to the mix to increase the protein content. Otherwise, a protein powder mixed with milk (of your choice) is adequate after your shorter, more intense or moderate effort workouts where damage has been done to your tissues (just don't forget to eat carbs post workout to replenish your muscles). Remember - not every workout requires a protein powder. Although every athlete has his/her unique protein needs - determining when, what type and how much protein is needed post workout, here are some general guidelines to help you understand when to use protein powder post workout or choose real food.