PROTEIN POWDERS:
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| Janet Foster has been a Registered Dietitian for 23 years. She is a graduate from the University of Nevada Reno with a Bachelor’s degree in Nutrition and Dietetics. Married to William Foster, they are proud parents of Abby Foster and Nick Foster. |
| Protein powders are an easy, convenient way to get your recommended amount of protein. Although, food protein sources are the best, protein powder can easily add extra grams to a Wrestler’s busy day. So, which one is best for you and your nutritional needs. |
| I tell Clients all the time. Food is the best! Achieving your nutritional needs through food sources is always going to be optimal, but we find getting those extra grams of protein can be challenging sometimes. Recommended protein amounts vary with age and training focus. A good rule of thumb is to take your weight, divide it by 2.2 to get kilogram of body weight, and then multiply it by your protein factor, which an average would be 1.5g per kilogram of body weight. For example, 125 pounds would be 57kg, which would then be approximately 85 grams of protein per day. |
| Protein powder can be used in many creative ways. The most common way is via shakes or smoothies. Adding a scoop of protein is quick and easy. For example, adding protein powder to an on the go smoothie or shake will add up to an additional 15 grams to a beverage already containing approximately 8-10 grams. Other uses include adding a scoop to oatmeal or maybe even your daily coffee for you College Athletes. Protein powders come in many flavors enhancing your food or beverage. |
| Determining what protein powder is best for you can be a difficult decision. There are many varieties out there including milk based (whey and casein), plant based such as pea or brown rice, and egg protein. The benefits of whey protein is that it’s a fast digesting protein which makes it a good choice for pre or post workout. Casein takes longer to digest so it may be used for right before bed. |
| The most utilized protein powder is the Whey protein. It comes in three types including whey protein concentrate (WPC) which is the least expensive and least processed. There is also whey protein isolate (WPI) which is higher in protein and contains fewer carbohydrates and fat, but it is a little pricier. Finally, there is whey protein hydrolysate (WPH) which is what we call predigested making it easier to absorb. |
| Pea and hemp protein powder are also a good choice especially for our Vegan or lactose intolerant wrestlers. Plant protein does lack completeness of all the needed amino acids, but it combined with other protein sources can achieve the athlete’s needs. |
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Protein powders are a great way to add the extra grams needed to complete your nutritional needs when food sources are not achieved. There are many products available to meet each Athlete’s individual needs. Be cautious about the product you choose and the ingredients and be sure to follow the recommended instructions to make sure you aren’t adding unnecessary and dangerous amounts of protein in your diet. Also make sure that if you are a college wrestler that you abide by NCAA guidelines. –Janet Foster, RD, LD |
