As a strength coach, or any health professional, It is important to know about protein supplementation. Recovery is one of the most important aspects of a program, and we want our athletes to maximize their potential. There are too many options out there in the current market and we need to search out what is good and what is not.
In an article entitled, “Effects of Whey Isolate, Creatine, and Resistance Training on Muscle Hypertrophy” they describe how, “Whey protein supplements generally contain a higher concentration of essential amino acids (EAA) than other protein sources and have rapid absorption kinetics. The study looks at the effects of Whey Protein, Creatine and the combination of the 2. In this study creatine seems to have to greatest effect on the athletes 1RM (compared to simple CHO replacement). I found it interesting that this article points out that there was no greater increase between Creatine CHO and Creatine with Whey Protein. This seems to mitigate the validity behind whey protein. The science is iffy. The end conclusion is that there need to be more research behind the effects of protein.
We must realize that the average American gets more protein than they need and that the average America knows little to nothing on supplementation. Athletes trust what their coaches tell them. It is also out responsibility to not over supplement and to only promote recovery and proper natural means of supplementation. I personally only believe in protein supplementation. I am not a fan of the current trends of pre-workout shakes and so on. I really feel that our athletes over supplement. Do you really see a difference between athletes on creatine and the athletes not on creatine? I believe that half of the game is mental.
A study titled, “Effect of Post Exercise Supplement Consumption on Adaptations to Resistance Training “ showed that, “Post-resistance exercise consumption of MILK and CHO caused similar adaptations to resistance training.” This article concluded that there was not enough difference between the two to really claim one as more effective. That being said, there are many high level lifters who will tell you otherwise.
When it comes to distribution of protein to the athletes I think that chocolate milk from the Café would be more than enough, but having a budget would give me more options. I only wish it were possible to give every athlete a shaker cup and a scoop of Optimum Gold Standard, but that is not going to happen. Since the research seems to point out that a combination of protein and CHOs is best for muscle protein synthesis and tissue repair I would choose a shake with both these qualities. I am torn between two different options. I would either give my athletes bottles of chocolate milk, or go with the new G3. Although I have never been a fan of Gatorade (lots of high Fructose Corn Syrup), G3 is a drink that more athletes will be able to drink right after working out. It drinks more like a sports drink and appeals more to the athletes.
A G3 has 16 grams of protein, 14 grams of carbs and only 120 Kcals. Although I would like to see a greater carb to protein ratio in this drink, I still feel like it would be one of the better choices out there. I found this drink for as low as .99 cents, making it extremely affordable for all the teams.
With 10,000 the basketball team could buy more shakes than they could possible drink in one year. Even men’s Tennis, with a $900 budget could afford shakes for the year.
I would consider bars for CHO replacement mid workout/competition. I would choose Larabar. Each larabar has only 2-9 ingredients. I was always amazed that the twinkie has over 36 ingredients in it. Larabar = unsweetened fruit, nuts and spice. Larabars go for around or under a dollar a piece!
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