5 Reasons Why a Protein Supplement Should be in Your Nutritional Arsenal
Once you are eating three nutritionally balanced meals each day focused on whole food sources of protein, vegetables, and healthy fats, choosing to add supplements to your diet can help bring your nutrition to the next level!
There is a time and a place when a protein supplement is super handy. Here are 5 reasons why having a protein supplement in your nutrition arsenal can be a plus!
1. Enhanced muscle building and recovery
After training, your muscles have just been worked extremely hard and are in need of fuel to aide in muscle growth and repair. Training is actually the time you are breaking down your muscles- AFTER training is the time to rebuild! Having a quick source of protein ready after training helps that recovery and growth process right away. Don’t forget the carb source, like a starchy vegetable, to replenish your energy stores so the protein is going directly to your muscle.
2. Convenience
When you’re on the go and don’t have a lot of time to make a meal, having protein powder or a protein bar is an excellent way to ensure you are still hitting your protein needs. Protein powders and bars often don’t require refrigeration and can be easily packed in your gym bag for a quick protein source.
3. Easily digestible
After an intense training session, eating a meal of chicken and sweet potatoes may be the last thing you want. You are not hungry in the slightest, but you know you need to refuel your muscles. Having a quick shake with a banana can be a much easier way to get in your post-training protein and carbohydrates.
4. Promotes increased nutrient intake
Often times when I make a protein smoothie, I am adding in other ingredients to enhance the protein powder. A common smoothie in my house-hold is a couple handfuls of spinach, frozen strawberries and banana coins, a scoop of protein, ground flaxseed, ice, and water! BAM… protein, vegetable, fruit, and fat all in a yummy quick smoothie!
5. Easy "add-in" to foods lacking protein
Adding a scoop of protein powder to your morning breakfast of oatmeal or granola guarantees you are getting in protein to increase the satiety of your meal and prevent any quick spikes in blood sugar with a solely carb-rich meal.
One of my favorite post-training shakes when I’m short on time is to throw a scoop of vanilla protein powder, a container of sweet potato baby food, and a dash of cinnamon into a shaker cup! (A similar concoction is this Pumpkin Pie Shake)
Over the next couple of weeks I am going to be sharing with you some of the supplements I, as a Registered Dietitian, personally believe have value and AREN’T a waste of your money.
Before I leave you for today, there are a few things I want to mention about supplements. Remember what the word “supplement” truly means. A supplement should never replace a diet rich in whole foods like lean meats, eggs, fish, vegetables, fruits, and healthy fats (i.e. avocado, olive oil, nuts). Without a solid base, a supplement is simply ineffective and cannot make up for what you are lacking from food.
Remember, when selecting a supplement make sure it has been third party tested. This means that the supplement has been tested by an unbiased party to make sure the ingredients promised are truly there at the correct portions and that nothing suspicious has been added. Two seals I typically look for on supplement labels are USP or NSF. Also, before starting any supplement it is important to check in with your doctor to make sure this is right for YOU and your health.
With eating protein and produce at every meal, you should be getting all the protein you need. A supplement is by no means a MUST, but it is a great addition to add an extra protein punch.
Be on the lookout for the next Smart Supplementation highlight – Fish Oil.
Eating with Health in Mind,
Coach Kristen