Here’s how to use protein powder, according to an expert

Here’s how to use protein powder, according to an expert

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If you exercise regularly, getting the optimal amount of protein in your diet for muscle recovery is essential. Protein is the building block of healthy muscles, and when we don’t get enough of it, we can easily break down or struggle to build muscle tissue.

Whether you’re vegan, vegetarian, or just need a high protein intake to reach your goals, adding protein powders to your diet is an easy, effective way to hit your daily intake goal. But what kind of powder should you buy, when should you take it, and how much do you need? Here’s what Destini Moody, a registered dietitian-nutritionist and certified specialist in sports dietetics (CSSD) with Top Nutrition Coaching, has to say about the popular supplement.

Different types of protein powder

There are many different protein powders.

There are several different protein sources to choose from, and which one you decide to take will depend on your dietary restrictions, needs, and preferences. The most popular option is whey isolate. This milk-based protein powder digests quickly and is high in most essential amino acids, meaning it’ll help with muscle recovery and prevent muscle breakdown. Moody recommends whey for those who can tolerate dairy.

Casein is another milk-based protein that is slower to digest, so consuming it around your workout is not as crucial, but it’s great for controlling hunger between meals. You can even take casein before bed as research shows it can help with muscle recovery by releasing amino acids while you sleep.

Rice and pea proteins are common plant-based protein sources for vegans, lactose intolerant people, or those who simply prefer not to consume dairy. Moody suggests finding a plant-based source with a blend of rice and pea proteins since they have a strong amino acid profile.

Even though some plant-based proteins contain plenty of amino acids, they may still incomplete, meaning they don’t contain all nine essential amino acids. Whey and casein are both complete proteins, so may be better suited for anyone worrying about getting all the essential aminos.

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Timing your protein intake

Previously, experts believed that users needed to consume protein within the anabolic window, a short, 30-minute period after a workout. However, according to Moody, new studies show this isn’t quite the case anymore.

“What we’re finding is that it’s more important that you meet your protein needs throughout the day and that you space it out evenly,” says Moody.

If you don’t spread out your intake, you’re at risk for limiting protein synthesis, and therefore, your ability to put on and maintain muscle mass.

Although it’s effective to drink a whey protein shake immediately after exercising, consuming it later in the day won’t negate the effort you put into your workout. In fact, spreading your protein intake throughout the day can allow for more significant and consistent muscle growth and recovery. For example, if one’s protein intake is 120 grams per day, having three meals with 40 grams each is the best way to optimize muscle growth.

Best ways to consume protein powder

Add protein powder to your shake or smoothie.

How much protein powder to take

The amount of protein powder needed will vary per individual. But as a general rule of thumb, you should aim to get most of your protein from whole meals and use powders as a supplement. Protein powders often have little nutritional value beyond the protein itself and aren’t a suitable replacement for whole foods.

Cooking well-rounded meals with protein, veggies, and carbs is a great way to ensure you stay in good health overall. For example, salmon and flaxseeds contain omega-3s, edamame is a great source of fiber, and chicken and broccoli also provide calcium. Another good option is making a meal replacement shake with fruits, vegetables, and carbohydrates, for a more robust nutritional profile.

Most recreational exercisers shouldn’t get more than 50 to 60 grams of protein from supplements. Of course, this may vary depending on each person’s goals and activity level. A professional bodybuilder can eat more protein powder than a runner, for example.

How to eat or drink your protein

Moody suggests drinking your protein powder with milk, whether almond milk, whole milk, or whatever kind you prefer. Milk provides extra protein, and it mixes well with protein powder—especially whey and casein, as they’re milk-based supplements.

Other ways to consume protein powder is by mixing it with foods like Greek yogurt, which provides probiotics and extra protein; oatmeal, which is packed with whole grains and carbohydrates; or frozen bananas, which contain potassium and carbohydrates. Mixing your protein powder with food is a great way to optimize your macronutrient and micronutrient consumption.

Alternatives to typical protein powder

Not everyone likes drinking or eating sweet protein powders all the time. If that’s the case for you, Moody recommends buying an unflavored protein powder and mixing it with soups, sauces, milk for your cereal, or whatever else you prefer.

Bodybuilders looking to maximize their protein intake and calories in general may want to consider mass gainer shakes, which help you gain weight and, therefore, build more muscle mass. Although these shakes allow for quick weight gain, they are full of maltodextrin, a cheap carbohydrate that doesn’t offer much nutritional value. Moody suggests getting your calories from actual food first, such as peanut butter and jelly sandwiches with a protein shake on the side, before trying a mass gainer. If you want to try mass gainers, she recommends consulting with a nutritionist to find the one that best fits your nutritional needs.

Will taking protein powder work for me?

Protein powders are great for getting your daily protein.

If you want to increase your overall protein intake and struggle to hit your daily target, protein powders may work great for you. The key is finding a protein source that suits your needs, whether a milk-based or vegan protein powder and finding a way to consume it that works for you. Protein is essential for reaching your fitness goals, and adding protein powder to your diet can help you get there.

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