THE IMPORTANCE OF REFUELING AND REPAIRING YOUR BODY
AND PROTEIN SHAKES
By Melinda Burris Willms
Protein shakes have exploded in popularity in recent years. Once only used by athletes, protein shakes are increasingly being made in the kitchens of average fitness enthusiasts. For athletes, diet is a much more important consideration because they must be mindful of everything they take into their bodies to ensure they are getting all of the appropriate nutrition needed to perform at optimal levels and to refuel and repair after practices and workouts. Training during this time of year is geared primarily toward high intensity workouts, working to achieve more speed, with rest between sets. Meets are focused on high intensity sprinting proceeded by long rest periods. High intensity workouts and meets leave the body depleted, needing to replenish its fuel reserves, and repair itself quickly.
[am4show not_have=’g5;’]
[/am4show][am4guest]
[/am4guest][am4show have=’g5;’]
Marie Spano, a multi credentialed expert who is certified as a Strength and Conditioning Specialist (CSCS), a Specialist in Sports Dietetics (CSSD) and as a Registered Dietician (RD), emphasizes the importance of athletes maintaining a “recovery nutrition plan” following rigorous exercise.[1] Refueling is an important part of any recovery nutrition plan; and in preparing the proper plan for athletes, the types of nutrients they should consume, portion sizes, and the correct times for food and beverage intake must be considered.[2] This dietary planning method is known as “nutrient timing.”[3]
The specific what and how of nutrient replacement is determined by a range of factors. These include the sport being competed in, the training program, and environmental circumstances.[4] Consideration of the individual athlete’s health history, their body size and composition, and comprehension of their physical conditioning level will determine the correct nutrient timing for that individual. Proper nutrient timing ensures the body refuels, repairs, and rehydrates following strenuous exercise by replacing depleted resources our bodies need to function.
It is necessary to consume nutrients to repair and build the body following exertion due to that fact that the body not only becomes dehydrated, losing electrolytes, but training and competition also elevate circulating catabolic hormone levels and this leads to a breakdown in fat and glycogen. Muscle glycogen serves as a reserve source of glucose that is instantly released into muscle cells when the body determines levels are low.[5] Once that reserve of glycogen has been depleted, muscle tissue begins to breakdown. Unless proper nutrients are quickly consumed, muscle tissue will continue breaking down for hours following exercise, “contributing to muscle soreness and possibly compromising training adaptations and subsequent performance.”[6] Joanna Tan, a dietitian on staff at Changi General Hospital maintains that protein shakes are beneficial because they facilitate the body’s recovery process following vigorous workouts by replenishing the body’s natural store of muscle glycogen, refueling the athlete and promoting muscle repair in the process.
Spano explains that exercise prepares muscle tissue to receive needed nutrients and hormones, and this means the best time for athletes to consume high-protein foods is within the first half hour following training or competition, when the muscles are most receptive to nutrient consumption.[7] Eating high-protein foods within this thirty minute window will also increase muscle mass. A serving of 20 – 40 grams of protein containing 3 to 4 grams of leucine is recommended.[8] Whey protein powder is an ideal post-exercise supplement because it generally contains 25-30 grams of protein and 3-4 grams of leucine per serving.[9]
Nick Newman has served as the Director of Scholastic Training at the Athletic Lab since 2013, and he has received questions from student athletes concerned that drinking protein shakes would increase their body mass.[10] One fear expressed was that if jumpers consumed protein shakes the extra weight would hinder their vertical jump.[11] Newman quickly allayed the athlete’s apprehension and concurred with the other experts mentioned in this article regarding the benefits of protein shakes. He did however, caution that to avoid gaining weight when drinking protein shakes it is important to keep up with your daily caloric intake; and, when you have a shake, remember to count those calories and deduct them from another area of your diet for the day so that your overall caloric intake does not increase. By doing this, you will reap the benefits of protein shakes and your performance will not be negatively affected.[12]
There are numerous brands of protein powder out there and given the vast selection, it can be difficult to know which is best for you. Since your objective is to repair and refuel and not gain weight, read all labels carefully as some brands contain refined sugar and other additives you will need to avoid.[13] The Navy and Marine Corps Public Health Center recommends Marines and sailors choose products manufactured by companies that have been verified by independent quality assurance groups including, U.S. Pharmacopeia, Informed Choice, and NSF International.[14] When in doubt, consult your coach and he or she can guide you toward a quality brand.
A list of seven different types of protein powders follows:
- Whey protein is the most popular form of protein and is derived from milk. It contains all of the necessary amino acids in appropriate n proportions, and it is absorbed quickly.[15]
- Casein protein also comes from milk and is full of essential amino acids, aiding in strength renewal. Unfortunately, it has a delayed absorption rate.[16]
- Egg protein is generally made of the whites only, which means egg protein shakes often fail to satisfy hunger. Registered dietician, Franziska Spritzler, notes that more research needs to be done on egg protein as less is known about this protein source than whey or casein.[17]
- Pea powder protein is often the protein powder of choice for vegetarians and vegans. Since it is diary free, it is also a good choice for people who are lactose intolerant. This high fiber protein has not been around as long as other protein powders so more research is necessary to assess its benefits.[18]
- Hemp protein is another plant based protein, but it is in fact, not classified as a complete protein because it contains extremely low amounts of the essential amino acids leucin and lysine.[19]
- Brown rice protein also suffers in comparison to other forms of protein powder due to an insufficient amount of lysine.[20]
- Mixed plant proteins are created by combining two or more plant proteins such as pea and hemp.[21]
All plant proteins are high in fiber making the digestion process slower than that of animal proteins.[22]Athletes need quick replacement so an animal based protein would be a better choice. The common consensus is that whey protein is the best option because it contains all of the essential amino acids needed and it is absorbed quickly, allowing for the repair and refueling of your body to begin as soon as possible.[23]
Notes
[1] Marie Spano, “Postexercise Recovery — Proper Nutrition Is Key to Refuel, Rehydrate, and Rebuild After Strenuous Workouts.” Today’s Dietitian 15, no. 11 (2015): 18.
[5] Benita AW Yeong, “Protein Shake Craze: A Fitness Frenzy Among Singaporeans has Sparked a Growing Demand for Protein Shakes.” The Straits Times, (Singapore, Singapore), January 6, 2011.
[10] “Nick Newman Profile, EliteTrack Sport Training & Conditioning, last modified 2015, http://elitetrack.com/forums/users/nickjumps/.
[11] K. Rackley, “Jumps,” (post). EliteTrack Sport Training & Conditioning (blog), May 23, 2009 (12:47 p.m.), http://elitetrack.com/forums/topic/supplements-for-a-jumper/.
[12] Nick Newman, May 24, 2009 (1:54 a.m.) comment on K. Rackley, “Jumps?” EliteTrack Sport Training & Conditioning (blog), May 23, 2009 (12:47 p.m.), http://elitetrack.com/forums/topic/supplements-for-a-jumper/.
[13] Kris Gunnars, “Whey Protein 101: The Ultimate Beginner’s Guide.” Authority Nutrition: An Evidence Based Approach, last modified 2017, https://authoritynutrition.com/whey-protein-101/.
[14] Patricia Kime, “The Power of Powders,” Air Force Times, (Vienna, VA), Aug, 26, 2013): 30.
[16] Franziska Spritzler, “The 7 Best Types of Protein Powder.” Authority Nutrition: An Evidence Based Approach, last modified 2017, https://authoritynutrition.com/best-protein-powder/
[17] Ibid.
[20] Ibid.
[/am4show]
