Despite the snow showers, spring break is in sight, and many students have begun prepping their beach bodies. Many run and lift weights to get that perfect physique, but sometimes all that work needs to be supplemented. Some students turn to protein supplements to increase the effectiveness of their normal workouts.
Brent Hale, a doctor and amateur bodybuilder, says that for people who work out regularly, it’s difficult to eat the amount of protein necessary to continue building muscle. Even a diet of protein-rich lean meats and chicken would require lots of chowing down to consume enough protein. Hale says the general theory is that you should consume one to two grams of protein per day per pound of body weight.
A chicken breast contains about 20 grams of protein, and an egg contains about six grams. Taking in about 200 grams of protein a day for an average male would thus require a lot of eating. For this reason, a variety of different protein supplements are on the market to offer a quicker solution. Available in an array of flavors, protein supplements provide an additional 20 grams of protein per drink.
Jake Foiles, Leavenworth senior, started taking a powder protein supplement his freshman year of college to help him build lean muscle. Now a senior, Foiles says he has gained about 10 to 15 pounds a year working out and trying to eat well. Foiles says the supplements help his body maximize the effort he puts in at the gym, but they are no replacement for hard work.
“I know a lot of people who take supplements and don’t work out. They’re not going to make any progress,” Foiles says.
Foiles is no longer looking to gain weight, but still takes protein supplements to maintain the work he has done throughout the past three years.
The body needs eight key amino acids to continue to build muscle. The best place to obtain these building blocks is through protein. Even people who just want to lose weight can benefit from the added muscle protein helps to build.
Muscle keeps burning fat even when the body is in a relaxed state. Hale says people who do not eat enough to continue to build muscle can actually be hampering their efforts at the gym. When they work out, their bodies may begin to break down the muscle if it doesn’t have enough carbohydrates and protein to fuel the workout. This can result in less fat burning and produce a less-toned body. Putting the right nutrients in your body is vital to seeing results.
Greg Brunin, St. Marys senior, works out four to five times a week and drinks a protein smoothie after his workouts. He started taking protein supplements in high school, and he has tried other supplements like Creatine, but says he generally stays away from unnatural products. Brunin says he knows guys who swear by other products, but he stopped taking Creatine supplements because he didn’t see substantial results.
Hale says he doesn’t buy into the hype surrounding some supplements, and advises staying away from products like Creatine that have not been approved by the FDA.
One downside to taking supplements to increase protein in the body is the monotony of drinking grainy shakes or bland drinks after every workout. Hale says it’s a decision you just have to commit to.
Brunin tries to keep a variety in his protein drinks by making smoothies and adding fruit.
The type of protein you purchase might vary based on the results you’re looking for.
Hale says using 100 percent Whey protein provides all the amino acids the body needs while some other protein supplements may not. For people trying to gain weight, using a product with more carbohydrates will help fuel workouts and build mass. Those trying to lose weight should stick to low-carb products. Everyone should make sure they understand what they are taking before starting on supplements, Hale says.
Brunin says he read up on different products to be sure he knew what he was taking and avoids things he doesn’t know enough about. Taking a supplement and not working out enough can lead to the body storing the nutrients as fat. Even supplements contain calories the body needs to burn. Understanding what your body can handle and what it needs is an important step in determining what extra help you should choose.
Those spring break bodies won’t come without hard work, but understanding the body’s processes can aid in working on your LGN (looking good naked).
Discussion
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Although I can't personally promote creatine (all it did when I took it in high school was make me nauseous and waterlogged) countless people have experienced marked results with it's usage, in addition to it being the most frequently researched supplement in history. I will also remind Dr. Hale that the FDA has more important things to do than test and approve every product on the market, including whey protein.
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