Do I Need a Protein Powder Supplement for Workouts?

Many people have bought into the hype to consume chemically manufactured protein powders as part of a “good” workout routine.

But, do you really need to add an extra protein supplement to your diet?

The supplement industry is largely unregulated. Products often contain “proprietary formulas” that make it difficult to assess the potential effectiveness and, even more importantly, to KNOW what ingredients you’re putting in your body.

The amount of protein you eat is essential for muscle repair and building strength when working out.

Rather than having large quantities of protein before or after a workout, the healthier choice is to make sure you’re eating enough protein throughout the day. 

Even though carbohydrates get a bad rap, consuming adequate amounts of healthy sugar is necessary to fuel your workouts and maintain energy.

If you don’t eat enough carbs, your body will have to use some of the protein you eat as fuel, leaving less for muscle repair and rebuilding.

The recommended dietary allowance for healthy adults is 0.8 grams of protein/kg of body weight.

For a 170 pound adult, that equates to roughly 61 grams of protein per day. (170 lbs/2.2 = 77.2 kg x 0.8 = 61 grams). 

One chicken breast averages 43 grams of protein, so it is easy to see how quickly you can meet your daily protein needs.

We recommend these whole and nutritious food items for fueling exercise and activity with healthy protein:

• Mixed berries topped with chia seeds
• Cottage cheese with fruit
• Hard-boiled egg with fruit
• A handful of almonds or walnuts with fruit 
• Avocado, cucumbers, and salsa with grilled shrimp or chicken for a mini-meal
• 2-3 TBS chia seeds for protein drink before or after a workout
• Add healthy fat to your regular meals. Do this by adding raw avocado, olive, flax, or hemp oil for flavor or sauteing with grapeseed or coconut oil.
• Add healthy fat with your salad dressing. Try Braggs Healthy Vinaigrette or Ginger Sesame salad dressing.
• Three egg-white omelette with veggies and avocados for breakfast
• Level 1 smoothies with hemp or chia seeds for breakfast
• Warm quinoa, topped with fruit and nuts, cinnamon, or pumpkin pie spice for breakfast

Time to fuel up and get moving!