Is Protein An Energy Source?

Is Protein An Energy Source? That seems to be a recent thing in the powder, RTD, and bar ads. It is essential and a major body component. In the form of amino acids, it is responsible for thousands of daily functions. But is it a common source of energy for the body? In this article, we’ll look at this a little closer and see. Let’s go!

The Most Important Macronutrient

In terms of bodybuilding, this key macro is used by the body to build, repair and maintain muscle tissue. It is made up of amino acids, commonly called “building blocks”, of which there are approximately twenty. Nine of these are called essential because the body cannot make them, they must be supplied by the diet. The remaining eleven are called “non-essential” because the body can make them.

From these twenty amino acids, there are literally thousands of sequences, or chains, that are continually required to perform thousands of bodily functions daily. Each one has a specific function determined by its combination of amino acids. This is why this critical macro and its proper timing from food and supplements is so important: lack of adequate intake, and your body will break down muscle tissue to help meet its daily needs.  

Is Protein Used For Energy?

OK, so here is the main question. No doubt you’ve caught the ads that claim protein “will give you more energy”. It’s a current trend in RTD and powder ads, and it is a misconception. The idea this macro is a primary energy source is wrong, and the supplement manufacturers that claim otherwise are misleading you. It is only used for energy in the absence of sufficient carbohydrates (the body’s preferred energy source) and fat. Can it happen? Sure, but you would have to be severely depleted of both carbs and fat. First and foremost, it’s carbs that supply energy, not protein. 

One other point to be made here is that, at least in some cases, if you look more closely the ads clarify that the energy is the result of a balanced diet. It might be in the “small print” but it’s there.

Too Many Carbs Lead To Fat Gain

Some self-proclaimed experts would have you believe that you need to eat more carbs and limit your protein intake. Yes, you need a reasonable amount of carbs for training energy (ATP). In fact, if you are not on a fat loss diet, you can eat carbs freely. I do advocate consuming 50% of the day’s carbs in the hours around your workout, and all of your simple carbs should be in that total.

 

However, it is not hard to eat too many carbs. Once you have consumed more carbs than the body needs for its energy needs, the excess will be stored as body fat.

So How Much Protein?

OK, before we go any further, let’s tackle this never-say-die question. I advocate 1 gram per pound of body weight, at least. Now, that does not mean you should shoot your daily intake up to an extra 100-200 grams a day. But rather, 1 to 1.5 grams per pound per day is ideal. 

In terms of your sources of this essential for life nutrient, they should come from lean, quality sources such as lean red meat, chicken, turkey, fish, eggs, Greek yogurt, and a good whey, casein, plant powder, or even a blend of all three. The foods (and powder) listed here provide complete protein (that means it has a correct balance of the 9 essential amino acids, along with the 11 non-essential amino acids). 

Your Workout

The act of training, while it does stimulate the process that ultimately leads to muscle growth (as long as you recover), is inherently catabolic. You’re tearing down muscle tissue and depleting your glycogen stores. Once you finish, you’re in a position where protein synthesis is stimulated. You can maximize this process and offset the catabolic nature of training two ways. 

 

First, as noted, eat 50% of your carbs in the hours around your workout – and don’t forget carbs the night before you train. Second, ingest plenty of protein with your carbs, and then have a post-workout shake of fast digesting whey and simple carbs once you end your workout. Your other option is to sip an EAA powder while you train, or even a fast digesting whey concentrate or isolate shake (go with the easy to digest clear powders that are currently popular). 

A Quick Look At Timing

Another topic that always comes up is timing. It’s been a common practice for decades to eat high-protein meals or drink shakes every 3-4 hours. The thought process is that frequent feedings help you meet your daily requirements and maintain an anabolic state. If you are in a catabolic state from a less than adequate intake of this key macro, you are tearing down muscle tissue. This is a big reason why drinking shakes and eating enough high-protein meals throughout the day is important. 

However, current thinking seems to suggest that as long as you’re taking in enough of this macro every day, the timing isn’t as important. In other words, you could have 2-3 big meals a day, and you’d be fine. However, it only stays in the system for so long. Also, let’s say you happen to weigh around 200 lbs. That means you need to take in roughly 200 grams (or more) per day.

Why not divide that total up over 3, 5, or even 6 meals? So you eat a light pre-workout meal several hours before your workout. That would, according to this theory, make a post-workout shake optional. Still, it’s been 3-5 hours, why not have one regardless? You’re giving your body what it needs right now, rather than hoping you still have enough protein (and carbs) in your system to cover your post-workout needs. Most likely you’re hungry, a shake would hold you over until you could sit down to your next meal. 

Summary

So we have seen that while carbs are key for training energy (in the form of ATP), protein is not likely to be used for energy except under the extreme circumstance of the absence of carbohydrates and fats. We’ve also taken a brief look at just how important this key macro is, how much you should be consuming, and when. With all that established, it’s time to stop by illpumpyouup.com and stock up on your favorite powder!