Whey Protein Benefits: Essential for Recovery and Performance
- Dr. David Didlake, DPT
- Mar 7
- 4 min read
Updated: Apr 19
WHAT ARE PROTEINS?
Protein is vital for human survival! That may sound hyperbolic (and poetic), but without protein our bodies wouldn’t be able to fight infections, synthesize hormones, assist with cellular division, or build muscle! In fact, proteins are the structural elements of cells and tissues, so you better not disregard them.
PROTEIN TYPES
Fortunately for us, protein can be found in a variety of foods, such as meat, dairy, eggs, legumes, nuts, and seeds. So regardless of what types of protein you eat, (i.e. animal, plant, or mixed) they will get broken down from their larger protein state into something called amino acids.Â
However, the type and quality of protein you eat does matter! While a high quality animal based protein diet will provide all nine essential amino acids necessary for optimal function, a plant based food diet will contain variable amounts of essential amino acids, and may not provide all nine essential amino acids. Therefore, individuals utilizing plant based diets will need to pair certain plant based protein sources (such as rice, beans, quinoa, lentils, or peas) in order to meet their daily protein needs. In addition, plant based diets typically require more food in order to obtain the same amount of protein levels an animal based diet requires.
More tofu, anyone?
PROTEIN QUANTITY
Which brings up another important question - how much protein should an individual eat?
Specific protein needs will vary among individuals, therefore the amount of protein intake will vary too. For example, a 250 pound weight lifter who wants to PR his deadlift will need more protein than a 110 pound runner who wants to remain lean.
General guidelines recommend no more than 1 gram of protein per 1 pound of body weight.
Therefore, the 250 pound weight lifter should consume up to 250 grams (or 1,000 calories) of protein per day, whereas the 110 pound runner should consume up to 110 grams (or 440 calories) of protein per day. However, I highly recommend that individuals work with a medical or healthcare professional in order to safely create a specific diet plan tailored to meet their needs, as alternating different types of protein is a good practice to undertake. If you have an underlying disease or special dietary requirements, specific recommendations are key to keeping you healthy!Â
TO SUPPLEMENT OR NOT TO SUPPLEMENT?
Supplemental protein is both cost-effective and convenient. Take Ascent's whey protein, which contains 25 grams of protein per serving. At $45 for a 2 pound bag, it costs $1.67 of protein powder for the same amount of protein contained in 4 large eggs or 1 small chicken breast. As a comparison, the eggs would cost around $2 at 0.50 cents a piece, and the small chicken breast would cost around $3 at $4.78 per pound. From a cost standpoint, it's a no brainer!
As for time efficiency and overall convenience, protein powder is king. One scoop, mixed with water or a smoothie, and you're done. It really is that easy.
TABLE COMPARING VARIOUS PROTEIN SOURCES
PRODUCT | PRICE | PROTEIN | PREPARATION |
|---|---|---|---|
Ascent protein powder (1 serving) | $1.67 | 25 grams | Easy |
4 large organic eggs | $2.00+ | 25 grams | Easy-Medium |
1 small organic chicken breast | $3.00+ | 25 grams | Medium |
WHY WHEY? THE ASCENT WHEY PROTEIN ADVANTAGE
Finally, a little about whey, because not all protein powders are equal. Ascent uses 100% native whey, which is the least processed whey protein and allows for higher levels of Leucine. This is critically important because Leucine is needed for muscle protein synthesis and absorption. In fact, Ascent’s whey protein contains 2.6 grams of Leucine per serving, which is a little more than your body needs to trigger muscle protein synthesis!Â
TRUE STORY: I used to believe that I couldn’t consume whey protein powders because I had suffered terrible GI issues, nasal stuffiness, and headaches following whey protein consumption. I falsely believed I had a food sensitivity to whey. However, after doing more research, and getting some basic blood work on food sensitivity, it turned out that I didn’t have a problem with whey - it was the quality of the whey protein that I had a problem with!
Since using Ascent whey protein powder, I’ve never had any unwanted side effects (which is why I'm happy to offer Ascent protein to my clients)! So, if you’ve tried whey before and weren’t happy, it could very well be that the quality of the protein powder you used wasn’t good. And while I’m a whey kind-of-guy, Ascent makes complete plant based protein powders too.Â
Ascent protein powder is available at our office or through our Amazon affiliate link.
IN SUMMARY: THE KEY ASCENT WHEY PROTEIN PROTEIN BENEFITS
The benefits include:
25g of high-quality protein per serving
2.6g of Leucine to trigger muscle protein synthesis
100% native whey for better digestion and fewer side effects
Available in multiple flavors: unflavored, vanilla bean, chocolate peanut butter and iced coffee
More cost-effective than whole food protein sources
Convenient and easy to prepare
Protein consumption is critical for optimal health. Knowing how much protein you need to consume for your specific lifestyle is also very important. But, if the quality of the protein you consume is poor, you may suffer the consequences (as I did!).
By using a high quality protein, like Ascent's protein powder, you can supplement your daily protein needs in an inexpensive and convenient way. Â
SCHEDULE YOUR CONSULTATION TO SEE IF WHEY PROTEIN IS RIGHT FOR YOU!
Here's to your health!
Dr. David Didlake, DPT
PT, Cert. SMT/DN, CSCS, Cert. TPI Medical Level 3, Dip. Osteopractic, FAAOMPT
Owner, Integrative Therapeutics "Home of the Saint Louis Golf Doc"
Follow me @theintegrativeclinic @thestlgolfdoc
Related Articles
Creatine Benefits: More Than Just Muscle Growth | Complete Guide. by Dr. David Didlake, DPT
To HIIT or Not to HIIT: The Benefits of High-Intensity Interval Training. by Dr. David Didlake, DPT
Blood Flow Restriction Training: The Science-Backed Method for Maximum Muscle Gains with Minimal Resistance. by Dr. David Didlake, DPT
Vitamin Z: How Quality Sleep Enhances Recovery, Mood, and Pain Management. by Dr. David Didlake, DPT
Collagen: The Essential Protein for Golf Performance and Recovery. by Dr. David Didlake, DPT
Golf Mobility Exercises: The Foundation of a Powerful Swing. by Dr. David Didlake, DPT
Pickleball Injury Prevention: How to Stay Safe on the Court. by Dr. David Didlake, DPT
This article is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare provider before beginning any new treatment.