May 1, 2024

Importance of Protein Supplements in Powder Form

Protein Supplements

According to Clevelandclinic.org, there are several studies indicating the importance and necessity for protein supplements in powder form. Notably protein powders aid in maintaining and building muscle mass in the older population which is vital to the physiological health of our bodies by “reducing frailty and lowering injury risk.”

We have both voluntary and involuntary muscles which function to pump blood and support our physical movement. By middle age, we are more resistant to turning protein into muscle because of less strength building activities causing a loss of 4-6 pounds of muscle per decade as outlined by Harvard Medical School.

This loss CAN be reversed with the increase of both exercise and daily intake of protein. However, Health Professor Kyle Timmerman states that not all protein is equal. A study of 800+ subjects in their 80s revealed that consuming 90 grams of protein each day “reduced the risk of all-cause mortality” when taken in powder form.

For older adults, whey protein supplements are more highly recommended over plant or casein protein supplements. Casein protein and whey are both milk-based products. They consist of 8 proteins found in milk which are essential for overall health. The significant difference is the amount of time it takes for each to absorb in our systems.

Healthline.com explains that our bodies “break down protein into many small molecules called amino acids, which circulate in [our] bloodstream[s] until they’re absorbed.” In casein protein, it takes 4-5 hours whereas it only takes 90 minutes after consuming whey. This makes whey protein ideal for muscle repair and rebuilding. And because casein protein feeds our bodies slowly, it is perfect before lying down for a good night’s rest.

Flavored protein supplements can be mixed in milk, yogurt oatmeal, pancake mix, or even cookie batter. The unflavored powders blend well in such things as soups, mashed potatoes, scrambled eggs and probably many more foods. Add blueberries or another fruit source, yogurt and protein powder in a blender for a few seconds to get that healthy meal replacement. Try other variations and let us know what you think.

For anyone who is lactose intolerant, the isolate whey is probably the best choice. It is 95% pure protein, has less calories because the natural sugars have been removed.

Those wishing to maintain their current weight can choose whey concentrate vs. the isolate version as it contains carbohydrates and fat. Whatever choice you make, look for products with the fewest ingredients AND the first ingredient listed MUST read “whey protein” to avoid ultra processed foods with low protein content.

Leatha Foreman 5/1/24 #1184