I'm trying to figure out whether I should supplement with protein powder. Can you please advice me on this?
I am a vegan who's trying to gain muscle without gaining fat. I already supplement with:
- creatine (for obvious reasons - it works and it seems safe)
- omega 3 (because it's hard to get enough from my diet without getting too much mercury and other toxics)
I train six times a week, mixing up strength training and interval-cardio (like rowing and sprinting). I eat approximately 3,000 calories per day, which is slightly above maintenance level for me (being 6'2 and 165 lbs). I aim for a 1:4 ratio of protein-to-carbs because I've read a lot of sports science research saying that this is the best ratio for refueling doing exercise and recovery post-exercise. So far I've just been assuming that it's probably also the best for the rest of the day, to keep things simple.
As a vegan, my alternatives are soy protein powder and rice protein powder. The question is, can't I just drink soy milk and/or rice milk and get the same benefits while keeping it 'natural'? The guys at Wikipedia (see: Bodybuilding_supplement) haven't yet provided scientific evidence that protein powder is beneficial for people who already get above 1g per kg of bodyweight. I think I'm currently at 2g/kg.
Do you know of any such research or do you have relevant personal experiences?
Thread: Protein powder vs. milk