Are protein shakes a waste of time? As it turns out protein supplements offer few real performance benefits beyond the glossy packaging, according to website The Conversation. While you do need protein as the source of the amino acid building blocks for new muscle growth and repair, most of us get enough in our diet anyway. Here is a snippet:
So how much protein do sportspeople need? Consensus position statements such as those produced by the American College of Sports Medicine give the range of 1.2 grams to 1.7 grams of protein per kilogram of body weight.
But the top end of that range is for elite endurance athletes, power sportspeople and those in the early stages of a strength training phase. The “recreational athlete”, which describes the majority of active sportspeople, should aim for the bottom end of the range. The 2011-2012 Australian Health Survey show the average Australian male already eats 1.2 grams and the average female 1.1 grams of protein per kilogram body weight. And this is for mostly sedentary people who are not following any special “high protein” training diet.
The biggest performance gains in sport don’t come from protein supplements. They come from the triad of a broad varied diet, adequate rest and recovery, and the one supplement that all athletes need to be taking: BHW (bloody hard work).
However, if you do decide you need a protein supplement because of time constraints or travel, the best option is simply chocolate milk! Chocolate milk contains a good mix of carbohydrates (to promote glycogen restoration and stimulate insulin release) and high-quality whey and casein dairy proteins, which are absorbed quickly.