If you have ever ventured down the aisle in the grocery store that screams “I workout” (I’m sure my favorite type of gym goers, the Beefcakes that skip leg day, know this aisle like the back of their disproportionately large hands), you may have noticed an excess of protein supplements. Protein powders, protein bars, whey protein, pea protein, casein protein. These are referred to as protein supplements.
But what exactly are protein supplements?
Protein is composed of amino acids that aid in muscle growth and repair, and a supplement is something that is added to the diet to achieve a particular nutritional goal. Protein supplements offer a quick and nutritionally beneficial alternative to high protein foods, like meat, nuts and yogurt. People often take protein supplements to boost their gym gains (or maybe just to join the coveted #blenderbottle movement). But not all gains are created equally. So what are the side effects of protein on men and women?
Men and women differ in muscle mass, but…
The process by which our bodies break down and use protein is called protein metabolism. Contrary to the popular belief that since men and women differ in muscle mass, they must also differ in protein metabolism, research suggests that this process is actually very similar, if not the same, in men and women. Studies in humans have yet to uncover strong evidence for different side effects of protein on men and women.
So why are all gains not created equal?
One hypothesis for gender muscle discrepancies is that sex hormones influence protein metabolism, particularly during puberty. The hormone testosterone increases muscle protein synthesis, thus increasing net muscle protein balance and leading to increased muscle mass.
Although men and women have similar amounts of testosterone until puberty, men experience a dramatic increase in testosterone production during puberty, ultimately resulting in increased muscle mass. This is why men typically need more protein than women. While not all gains are created equal, types of protein are. But this doesn’t stop protein supplement companies from gearing their products towards each gender separately.
Whey your options.
With an overwhelming amount of protein supplements available, it is sometimes hard to choose the appropriate one. While men and women can consume the same types of protein, animal or plant-based, some brands that cater to women add female-specific vitamins and minerals like Folic acid and vitamin B6. In addition, these products are often lower in protein content per serving to consider the fact that women require less protein than men. The same goes with other protein types and products, like bars.
My favorite brand is Orgain because 1) gain is in the name and 2) they have a peanut butter flavored protein powder. But there are a lot of great brands to choose from, so you really can’t go wrong if you know what you want to get from your protein supplement.
Still stuck on what to choose?
Whatever your reason for investing in a protein supplement, I advise you to consider what exactly you want it for more so than the alleged differing side effects of protein on men and women. Myth busted, at least for now. So take this quiz to figure out which protein powder is right for you. Keep calm, and gain on!