Is Protein Powder Supplementation Just For Bodybuilders?

by Shelly Hughes

Dear Shelly,
Some of my friends take supplementary protein powders on a regular basis, which I think is rather silly, since they’re not bodybuilders. Why waste money on such products?
- E.P., Nova Scotia

Dear EP,

You may be surprised to find that your friends are not wasting their money, because whether or not you’re an athlete, everybody needs protein. Protein supplies the body with essential amino acids, the little guys that expedite cellular metabolism, and facilitate muscle tissue growth and repair. The daily recommended intake for protein is 1–3 grams per kilogram of body weight—and that’s a lotta beef! If you can’t stomach that much hard-core dietary protein in a single day, or if you’re too busy to prepare healthful meals, protein powders may just be the ticket.

These quick, easy-to-mix powders may be consumed in place of any protein-rich food source, such as turkey, fish, chicken, or eggs. Just a scoop or two whipped up in the blender with water, juice or milk, and you’ve got a complete, nutritious, fast-food meal without any hassle or saturated McFats. I especially recommend protein powders for vegetarians and for women, who have a tendency to eat more starchy carbohydrates than do men. Whey powders are my personal favorite, as they include the full spectrum of amino acids and are absorbed quickly and digested easily.

Straight protein powders come in several flavours, and available options include whey, egg, and soy proteins. Some powders are combined with simple carbohydrates, fats, fiber and other nutrients to formulate what manufacturers call “meal replacements.” Often, these drinks are high in sugar, so read labels carefully to ensure you’re getting what you desire.

I recommend buying a straight protein powder and getting creative with the additional ingredients. I personally add several supplements to my shakes, not only for flavour but also to increase their nutritive value. In this day and age of overprocessing and genetic food engineering, it’s often difficult to get everything you need nutritionally from your daily diet, and everyone should consider utilizing some of the incredible sports supplements available today. I myself would never go without them, even if I were to end my athletic career.

Here’s a list of some ingredients I may toss into my protein shake on any given day.

Shelly’s Super Shake

L-Glutamine is an essential amino acid reputed to facilitate muscle tissue growth and repair, while decreasing muscular soreness and accelerating recovery time. Bodybuilders also report a decrease in sugar cravings when taking this supplement. Mainstream benefits include healthy digestion, reduction of fatigue, bolstered immune response, and arthritis relief. Recently, L-Glutamine has been shown to help repair tissue damage due to radiation treatment for cancer. Recommended dosage: 2–20 grams per day.

Vitamin C

(Ascorbic Acid) is a powerful antioxidant that promotes tissue repair and growth, supports adrenal gland function, nurtures healthy gums, and protects the body from blood clots and bruising. It’s also reputed to help prevent cancerous growths, protect against infection, reduce cholesterol levels, and deter atherosclerosis. Bodybuilders can benefit from vitamin C specifically when leaning out for a contest, as it will inhibit muscle catabolism. Recommended dosage: 50–100 mg per kilogram of body weight.

Flaxseed Oil

Flaxseed Oil is an essential fatty acid high in both omega-3 and B vitamins that is reputed to lower cholesterol, reduce arthritic pain and aid in fat loss. (Are you listening now?) Bodybuilders report that flax oil helps impede muscle loss, increases muscle growth and works as an anti-inflammatory. Recommended dosage: 1–5 tablespoons per day.

I am also a huge believer in flax powder, which is simply flaxseeds pulverized into powder form. Flax powder has all the benefits of the oil but is also an excellent source for fibre. I promise you’ll never go back to bran! If you can’t find a powder already made, buy some seeds in bulk and grind them in the blender, or I like to use the coffee grinder.

Creatine Monohydrate

Creatine Monohydrate is a naturally occurring compound found in muscle tissue that’s used by the body as an energy source for quick bursts of speed, such as sprinting and jumping. Although creatine is found naturally in animal meat products, it occurs only in minute amounts, and you’d have to consume ridiculous amounts of beef or chicken to acquire an amount of any significance. Ingestion of supplemental creatine has been widely tested and has been shown time and again to increase stamina, accelerate recovery, and augment strength capacity. Bodybuilders report that creatine also increases lean body mass, and helps volumize cells with water. Recommended dosage: Follow instructions as per product label.

Greens

Greens are essential to anyone’s diet, and thanks to the wonderful world of sports, supplements are also available in powder and pill form. Although ingredients may vary from company to company, most greens products contain essential vitamins, minerals, fatty acids, herbs, antioxidants, algae, proteins, amino acids, enzymes and coenzymes. These powerful green drinks help combat toxins, cleanse the body, increase energy and stamina, balance blood sugar, and may even help equalize hormonal levels. Recommended dosage: 1–3 teaspoons per day.

So, as you can see, EP, protein powders and sports supplements are not just for bodybuilder Joe. They can benefit everyone, athlete and non-athlete alike. But it’s important to remember that these products are still supplements, meaning they should be used in addition to a healthful diet, and not in place of one. Still, sports nutrition is fast becoming an integral part of mainstream health. So try out some of these revolutionary products for yourself, and who knows? Maybe you’ll jump onto the protein bandwagon with your pals!

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Tags: protein supplements