Well, wellness warriors, we have reached the end of the protein series. I write that full well knowing that as soon as I push publish on this post, new research will come out and I’ll be fielding tons of questions again. But that’s why I love doing what I do. Today let’s chat about all the stuff that your protein supplement might contain.
In my last post, I talked about the broad types of protein supplements (i.e. supplement powders, meal replacements, and weight gainers). Most of what this post will cover will fall under the supplement powders category, but as with everything nutrition, there are exceptions to the rule.
Traditionally, most of the powdered supplements have been powdered whey. Whey is a milk product. You know Little Miss Muffet? Curds and whey is cottage cheese and whey refers to the liquid portion. Once you draw out the liquid, you are left with protein. Which manufacturers process, flavor, and stick in those plastic tubs. Whey protein powders are still the most prevalent, most cost effective protein supplements available.
But that’s changing. A downfall of whey protein is that it is an animal product, which for years left vegetarians, vegans, and the plant based exercisers out there scrambling for replacements. Many of today’s powder supplements are made with plant ingredients, and as mentioned in my last article, those come with extra nutritional benefits. But these are much easier to find and with a greater variety than ever before. Though, buyer beware, they aren’t always as palatable and in many cases you won’t get quite as much bang for your buck.
Another thing that you can find in your protein supplements are greens. Many brands, especially those already making plant based protein supplements, are adding “proprietary blends of greens” to their supplements. This basically just means they took a bunch of spinach and ground it up so finely that your smoothie will still taste like chocolate. If you struggle to get green veggies in your diet, these can be great, but if you prefer to keep your broccoli as a salad or side dish, this is something you don’t need to pay for. You can always just add a handful of spinach in yourself, too.
For some time, BCAAs have been widely available in powder form. BCAAs, or branched chain amino acids, refer to amino acids with a very particular chemical structure. And to keep from boring you, I won’t describe it because… chemistry. Suffice it to say that what you really need to know is this: amino acids are the building blocks of whole proteins (like your muscle tissue). BCAAs are reported to increase muscle growth, decrease muscle soreness, and reduce exercise fatigue.
More than their use as strictly protein, it is the last two benefits (decreasing soreness and reducing fatigue) that is responsible for their popularity. Especially amongst those who are training for hypertrophy or huge power gains, these supplements help the body recover faster/better so that you can go harder during your next workout. But if high intensity or volume strength training isn’t something you’re engaged in, you can skip these.
And lastly, collagen has burst on the scene big time. Collagen is actually a type of whole protein, like whey, not just a collection of amino acids. Collagen is found in the connective tissues of our bodies (i.e. tendons and ligaments) and in our skin. Collagen has been mostly targeted at women as both a protein and beauty supplement. While collagen can be broken down and the amino acids used to build other proteins, guess what, your body doesn’t want to do all that if it doesn’t have to. If you struggle to meet your protein needs, or want to see if this works as a beauty aide, go for it, otherwise, you can save your money here, too.
I’ve said it before, and I’ll say it again, unless you are seriously struggling to meet your protein needs or you have a huge training load, protein supplements of ANY kind are not necessary. If you do choose to spend money on protein supplements, take a moment to really look at your exercise intensity, volume, and overall goals and purchase accordingly. Remember, KISS.
Until next time, be well friends!
