Protein Supplements: Should I or Should't I?

Before I joined nutrition/ supplements company, I'm 100% clueless about protein supplements/powders. I will always associate protein powders with guys only wanting to be super bulky and hunky.

The first few weeks into the job, whenever someone comes in looking for protein supplements, I'll break into cold sweat then slowly fade into the background.

There's so many types of proteins and sports supplements! So, so many. Where do I even begin?

Now, I can recommend protein supplements with confidence.

Protein is one of the macronutrients we need in our daily diet and is made up of molecules called amino acids. It is not only for building and maintaining muscle but for various structure and function in our body.

It is a major component of cells, joints, tissues, hormones, antibodies, enzyme, transporter etc. Definitely vital for optimum health.

Protein supplements is not only for gym goers or body builders. Bed-ridden patients in the hospitals are given protein supplements as well to prevent muscle wasting.

While normal people can get protein from their daily diet, athletes, body builders and active gym goers need more protein to build, prevent breakdown, maintenance and repair of muscles.

How many protein you need a day depends on your weight and lifestyle. Here's how to calculate your daily needs.

Daily requirement of protein from supplements = Weight x (lifestyle) - (assuming you get 1/3 protein from food)

Lifestyle: 1. Normal = 1.0
2. Active = 1.5
3. Body builder = 2.0

So, for example your weight is 55kg and you are active (workout intensively 3-4 times/week)

Your daily protein requirement : (55 x 1.5) = 82.5g/day (food and supplements)
Requirement from supplements : 82.5 - 33.3 (protein you get from food)
: 49.2g

Protein supplements use different types of protein in varying amounts, which may include:

Milk
Whey
Casein
Egg
Soy
Rice

The source of the protein and how it's purified during manufacturing may affect how well your body can use it.

Whey protein has lower level of fats and carbs. Whey isolate is faster absorb by the body than whey concentrate and have lower lactose.

Casein for example is the slowest release therefore it's called night protein and taken before bed for continuous supply of protein when you sleep. It's also suitable for those who are fasting.

Soy protein is another option. It's a plant-based protein and as effective as most animal sources of protein.

Read HERE and HERE for benefits of taking whey protein.

Protein supplements is usually taken before exercise to fuel muscle and taken after to repair and build muscle.

I did a little experiment myself.

I usually do one hour of cardio then probably half an hour of strength training and my body will ache like crazy for the next few days. My colleague gave me some whey protein to take after workout. My muscle still ache but not as bad and I recover faster.

Then the other day I did 2 hours cardio and strength training as usual without taking protein post-workout. My body ache terribly for one week. It's probably just psychological or because I did extra 1 hour but I guess no harm in taking whey.

Ladies, be not afraid to take protein supplements because it will not make you bulky. Unless you take proteins that is formulated with creatine or testosterone booster or anything like that for muscle bulking and sizing up.

Some of the articles I came across said it's not necessary to take protein supplements after workout. Chocolate milk will do a better job because of the ratio of carbs, fats and protein etc. But I guess it's all up to you to decide for yourself.

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