Protein powder was once confined to the domain of body
building but there is now an abundant choice available on the supermarket
shelves. But what are the proven benefits of protein powder and how do you
choose the best one for you?
Why use a protein powder?
Protein, along with carbohydrates and fats, is an essential
macronutrient that we must consume each day. Most of us associate protein with
building muscle but is needed for our immune system and to produce hormones and
enzymes.
Protein powders can be a helpful supplement for several
reasons:
1. Ensuring you meet your daily requirements
We need approximately 1gm of protein per kg, more if you are
very active or doing strength training or if you have a chronic illness. Our
requirements also go up a little as we get older. If you struggle to get this
amount of protein each day, then supplementing may be a good choice for you.
2. Weight loss
Eating 20-30 grams of protein with each meal helps with
appetite control, leaving you feeling full longer and less likely to snack.
3. Blood sugar control
As well as helping with feeling full, regular protein
throughout the day helps to stabilise blood sugar levels. It is important to
try and spread your protein evenly across the day rather than just eating a big
chunk of steak for dinner.
4. Muscle growth
Protein is well known to assist in building muscle, however
you cannot simply increase your protein intake and expect to bulk up. You need
to do strength training in combination with eating adequate protein.
5. Recovery after exercise
Consuming protein within an hour of a hard workout can
assist with muscle recovery and repair. You do not need additional protein
after a gentle walk or yoga class.
6. Convenience
Protein powders offer a quick convenient source of protein
when you are travelling, do not have access to fresh food or after a workout.
It is important not to use these as a meal replacement as they do not contain
other essential nutrients.
Animal v Plant proteins
Proteins are long chains of individual amino acid molecules.
Some amino acids can be made by our bodies however there are 9 amino acids that
we cannot make so these essential amino acids must be included in our diet.
The source of your protein is important in determining
whether you will be getting all these essential amino acids. In general animal
sources of protein (for example meat and milk) and soy products will contain
all the essential amino acids while other vegetarian sources of protein may
have very low levels of some essential amino acids. This is important when
considering firstly, whether you are getting enough protein and secondly when
choosing a protein powder – vegetarian protein powders may not contain all
these essential amino acids – for example pea protein powder, rice protein
powder and hemp protein powder or anything labelled “plant based”.
Tips for choosing a protein powder that is best for you
- Protein per serve – choose a
protein powder with 20-30gm protein per serve - Sweeteners – many contain syrups
and sugars to improve the taste. Choose one with stevia - Essential amino acid profile –
plant based powders may not have all the essential amino acids. Ensure there is
2-3g of leucine per serve. - Type of whey – whey protein is
derived from milk and comes in two forms: whey protein concentrate WPC (70-80%
protein) and whey protein isolate WPI (90% protein). WPI has less carbohydrates
and less fat so you will be getting more protein per serve. WPI is more
expensive, but you are paying for better quality. - Stimulants – avoid those
containing caffeine or pre-workout or stimulants - Ingredients list – the shorter
the better! If you do not recognise any of the ingredients, it is best to put
it back on the shelf. Avoid artificial flavours and colours.
