I often get asked lots of questions surrounding supplementation and what is appropriate for females to use. Top of the list features questions surrounding protein powder. What protein should I use, when should I use it and will I gain weight?! With so many products on the market its no wonder we often get confused about supplementation. I dropped in to see Jord'enn from Nutrition Warehouse to help clarify some of these burning questions.
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Ask the experts: Jord'enn Jopling from Nutrition Warehouse
How can women benefit from using protein powder?
A high quality protein powder assists with the recovery and production of new lean muscle mass (toning). As the body breaks down amino acids and nutrients throughout your training session the body requires an influx of new protein to help kick start the protein synthesis (the recovery and repair of muscle tissue to create new lean muscle). Proteins are also used to manufacture hormones, enzymes, cellular messengers, nucleic acids, and immune-system components. Without adequate protein, our bodies can't put together the structures that make up every cell, tissue, and organ, nor can it generate the biochemical substances needed for cardiovascular function, muscle contraction, growth, and healing and this can have a significant impact on your training and recovery between sessions.
Will using protein powder make me gain weight?
No, in fact it will do quite the opposite. Supplementing with a good, high quality protein powder with a low carbohydrate & fat content will help your body create the new lean muscle mass you require to repair to help build that toned and lean look most women desire. Protein is one of the hardest compounds for the metabolism to efficiently break down, therefore your metabolism has to work at a hard and faster rate to break down these compounds which in turn help to speed up the metabolism and the burning of calories.
Are "women's" products different to men's protein drinks? What is a good protein drink for females?
This is all just a marketing scheme! There is no such supplement designed for specific genders (besides test boosters) it all comes down to what your goals are and how to supplement a protein which will help you achieve this goal. Protein powders vary in regards to grams of protein, carbohydrates, fats and calories. Dependent on what your goal is (weight loss, maintenance or build size) your option of protein powders will be dependent on this factor. Women tend to opt for a leaner option or their primary goal is weight loss and therefore I would recommend a WPI/WPC blend with a minimum of 25-30g of protein per serving whilst having a low carbohydrate and fat value. Ladies never fall for a product just because it is pink and appeals to women only!
When is the best time to consume protein powder?
Optimal time to consume protein powder is always straight after you finish training, I like to inform my clients within 45 minutes is best as it results in a high spike in insulin from the pancreas, which will immediately shuttle nutrients into the muscle cells.
What is that coloured drink that I see lots of people drinking and why is it used?
(Amino's) Amino acids are the building blocks of protein, and are found in many food sources. Some amino acids can be made by your body, but others, known as the "essential amino acids," must be obtained through food or supplements. Essential amino acids are required in your daily diet because your body cannot make them. If you do not get essential amino acids in your diet, proteins break down, resulting in muscle loss and problems with repair as amino acids are building blocks of proteins. Amino acids produce enzymes and are also involved in mood, concentration, sleep, retention of muscle mass, help aid in fat loss and can even help improve your performance whilst training. Most amino acids will have a rehydration system such as sodium, magnesium, potassium and electrolytes to help rehydrate the muscles and the body which can improve your endurance and help accelerate your recovery time.