Build Muscle – Hello Doctor

There’s no mystery as to why bodybuilders and gym fanatics gulp down protein shakes. Protein is a macronutrient that helps your body to build, repair and heal muscle tears caused by the intense contractions of muscles during a workout.

Solid foods like seafood, milk, cheese, chicken and eggs are good sources of protein but it takes more time to digest than protein powder which absorbs into your muscles faster. These powders are great for after your workout when you have to heal muscle tears quickly.

The bad news though, is that in large amounts, protein powder may harm your kidneys.

Your kidneys are instrumental in helping your body remove waste created during protein synthesis. Due to the excess amount of protein you ingest with protein powder, you may be overworking your kidneys, causing strain and damage.

Pick your protein

There are different types of protein powder. These include whey, casein (milk protein), egg white protein, beef protein and plant protein (soy, rice and pea). Whey protein powder is popular as it’s friendlier on your wallet, tastes decent and is good for your immune system. Casein protein powder is similar to whey in taste but it absorbs slowly and steadily into the digestive system, while whey absorbs quickly.

Egg white protein powder is low in fat and carbs, cholesterol-free and a good choice if you’re lactose-intolerant or just want to avoid dairy. Plant protein powders are rich in vitamins and minerals, as well as fibre. This is a great option for vegans or vegetarians, and lactose-intolerant people.

Despite its name, beef protein powder doesn’t taste like beef and it comes in different flavours. If you’re an athlete or bodybuilder, this protein powder is a good option. It contains creatine which is found naturally in your muscle cells to help produce energy during heavy lifting.

Enough is enough

Protein powder on its own isn’t bad for your kidneys, but more than your daily requirement constantly is what will do harm. Athletes, those who do strength training and protein-deficient people, would be able to burn the extra protein from protein powder.

There are no major studies linking kidney health and protein powder. People who aren’t doing physical training or have pre-existing kidney diseases are most in danger of harming their kidneys by having protein powder after every workout.

Daily dosages

The daily amount of protein allowed for people with minimal physical activity is 0.3g of protein per half a kg of your body weight.
Athletes or those doing strength training would need extra protein and should have at least 0.7 to 0.8g of protein per half a kg of their body weight.
Tracking your daily intake of protein will help you stay in a healthy range. It’s important to track both food sources and protein supplements.
Women need 46g of protein per day and men need 56g.

Make a swap

Although protein powder is an easy route to pump up your body after a workout when blended in a shake, there are other healthier ways to give yourself a boost.

Banana, peanut butter and oat smoothie

Bananas offer carbohydrates which help to increase the glucose sugars in your body and help your muscles to grow. Peanut butter has good fats that will help your joints recover after a gym session. Blend a medium-sized banana, milk, a tablespoon of peanut butter and some rolled oats. This offers 15 to 30g of protein.

Cottage cheese

High in casein (gives your body slow digesting protein); cottage cheese is a bodybuilding staple. It’s perfect as a snack after your workout as it’s low in fat and won’t spike your blood sugars. Better yet, it can be eaten on its own and it offers 11g of protein per 100g of cheese.

Mixed nuts

Two handfuls (100g) are packed with 20g of protein and vitamins. It’s a great option if you’re on a high-fat and low-carb diet and it’s convenient to carry around with you when you’re on the go. Choose an unsalted mixed bag of peanuts, Brazil nuts, cashews and walnuts and you’ll be ready to munch.

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Whey has been the go-to for fueling up on protein for years, but now there’s a new(ish) kid on the block. Make way for pea protein – a dairy- and gluten-free, plant-based protein made from dried and ground yellow split peas.

Pea protein is becoming a firm favourite amongst the health-conscious. It’s showing up in energy drinks, protein bars and shakes, cereals, pastas and even potato chips. With its ever-growing popularity, it raises the question: ‘Is pea the new whey?’

Pea protein vs. whey protein

Both pea protein and whey are considered complete proteins because they contain all nine essential amino acids, just in different amounts. Time to put your thinking-hat on for some science:

The key difference between the two is the amount of branch chain amino acids each protein has. Branched chain amino acids consist of leucine, isoleucine, and valine. These amino acids are important because they are stored in very high concentrations within muscle tissue and can improve performance, prevent fatigue, and reduce muscle breakdown.

What does it mean? Well, gram for gram, whey protein has more branch chain amino acids than pea protein, so in this sense, whey protein is a better product. However, whey protein isn’t suitable for everyone (because it contains dairy), while anyone can supplement with pea protein.

The main benefits of pea protein

Pea protein is a great source of dietary protein for vegetarians, vegans, or those who don’t eat animal products for ethical or religious beliefs. It’s also a good alternative if you’re lactose intolerant.It’s much easier to digest, so less likely to make you feel gassy or bloated and can keep you fuller for longer. As a result, this helps you to maintain a healthy weight.

In addition, pea protein is also high in arginine, an amino acid known to help build muscle, improve blood circulation, and stave off heart disease.

Whether you should be taking pea protein “all depends on your goals, preferences, and tastes,” says Chantal van Rooyen, a registered dietician and personal trainer in Gauteng. “One protein isn’t better than the other as each has its benefits.”

Pump up the protein!

Pea protein is good on its own, but even better when combined with brown rice protein, recommends Kelly Stegen, a diet and fitness coach from KwaZulu-Natal. “As pea protein is low in the amino acids cysteine and methionine, but high in lysine, it pairs perfectly with rice protein which is low in lysine, but high in cysteine and methionine. Together, they offer an optimal amino acid profile, which is superior to any single plant protein source.”

Is protein a power player for your health?

Yes. Protein forms part of every cell in your body, and is an important building block for your skin, muscles, bones, cartilage, and blood. Your body needs protein to build and repair tissues, and produce enzymes and hormones.

According to the World Health Organization, protein should make up 10-15% of your daily calorie intake, yet many people fall far short of this goal. What’s more, your body can’t make its own protein, nor can it store it. “There’s no reservoir to draw out of when the tanks are running low,” comments van Rooyen.

Getting enough protein in your diet is vital. Supplementing protein – plant- or animal-based – can help you meet your protein needs, and keep your body functioning at its best.

Tag: Build Muscle

Is protein powder bad for your kidneys?

Pick your protein

Enough is enough

Daily dosages

Make a swap

Banana, peanut butter and oat smoothie

Cottage cheese

Mixed nuts

References:

Why more bodybuilders are using pea powder

Pea protein vs. whey protein

The main benefits of pea protein

Pump up the protein!

Is protein a power player for your health?

References: