When you look at the ads in almost any sports publication,
you cannot help but notice the supplement industry is hard at work promoting
protein powders, bars and shakes.
Their
goal: to convince athletes they need extra protein to build muscles and recover
from exercise. Never before have I talked to so many frenzied athletes
bodybuilders and marathoners alike who are worried their standard diets are
protein-deficient and inadequate to support their sports program. They commonly
ask: Whats the best protein supplement?
My response: Why do you
think you even need a protein supplement in the first place? You can easily get
the protein you need through standard foods. Believe it or not, very few
athletes need any type of protein supplement.
Yes, protein supplements
can be helpful in certain medical situations. For example, an athlete with
anorexia may be more willing to consume a protein shake than eat tuna, cottage
cheese or chicken. Patients with cancer or AIDS often benefit from protein
supplements if they are unable to eat well.
But I have yet to meet a healthy athlete
who is unable to consume adequate protein through his or her sports diet.
Hence, the purpose of this article is to look at the myths and facts
surrounding protein supplements, so you can make informed decisions regarding
your sports diet.
Proteins have an overall benefit on physical activity and on
overall health. In a study with healthy male US Marines, “the protein
supplemented group had an average of 33% fewer total medical visits, 28% fewer
visits due to bacterial/viral infections, 37% fewer visits due to muscle/joint
problems, and 83% fewer visits due to heat exhaustion” than the control,
unsupplemented group.2 Furthermore, protein may help reduce blood pressure. A
protein mixture, consisting of 20% pea, 20% soy, 30% egg, and 30% milk-protein
isolate, reduced systolic and diastolic blood pressure in overweight
individuals (BMI = 25-35). This research suggests that protein intake might
help manage blood pressure and prevent complications associated with elevated
blood pressure.3
Animal and human studies have shown that soy protein
consumption is beneficial to cardiovascular health. The consumption of soy
protein can lower triglyceride levels as well as total and LDL cholesterol
levels, and increases HDL levels and HDL/LDL ratios.4 While an optimal soy
protein intake is in the range of 15 to 20 g/day, an intake of 25 g/day of soy
protein can be specifically used to reduce cholesterol levels.5 Furthermore,
supplementation with soy protein can help reduce the markers of prostate cancer
development, such as the prostate-specific antigen (PSA), “in patients with
prostate cancer or in men at high risk for developing advanced prostate
cancer.”4
Whey proteins have the capacity to modulate adiposity,
enhance immune function and anti-oxidant activity,6 and improve cardiovascular
health.7 Furthermore, whey protein appears to have a blood glucose and/or
insulin lowering effect. Some clinical studies have also shown that taking whey
protein in combination with strength training can increase lean body mass,
strength, and muscle size. Protein powders also come with widely varying price
tags. “For the casual athlete who doesn’t have a specific need at a certain
time of their training, the cost is not that important,” says Horvath. “So if
you’re going to use them, you can get pretty much the same benefit out of the
less expensive, more commercially available proteins.So if you are
interested to buy protein powders and nutritional suppliments visit Allindiayellowpage.com to get detail
information about protein powder and nutrition suppliment available shops in
your area.