How and when do I use it?
- The decision to use a protein supplement should only come after consideration of several factors including the athlete’s training load and goals, lifestyle commitments, daily energy requirements, existing meal plan, practicalities of post-exercise scenarios, and available finances.
- A ‘food first’ policy should apply to all supplements, but especially to protein needs, because of the array of high biological value protein-rich foods that are available in most environments. Many of these food choices are able to meet multiple sports nutrition goals and nutrient targets. Nevertheless, well-considered uses of protein supplements may include:
- When the delivery of rapidly digested proteins is a priority, such as in the period immediately after key workouts
- As a means of fortifying existing meals or snacks which are traditionally low in protein (e.g. breakfast or pre-bed snack)
- As an alternative to whole foods and bulky meals when appetite is poor.
- When the facilities to store or prepare a food form of protein are not available, or the quality and accessibility of protein-rich foods in the local environment are limited (e.g. travel to locations with questionable food safety or contamination issues
- During specialised weight loss programs where a higher protein intake within an energy-restricted diet is required to optimise the retention/ increase in lean mass
- Depending on the athlete’s size, energy requirements and other nutrition goals, it is likely that a dedicated supplement providing a 20-40 g protein per serve will meet the needs of most situations in sports nutrition.
- The potential for protein supplements to be used in conjunction with whole foods to boost the total content of a meal or snack (e.g. an ingredient in a smoothie, or a cereal bowl) should be considered in view of expense, overall nutrient intake and overall “food first” principles.