Protein Powder - YES or NO?

education Aug 09, 2020

Everywhere you look someone is feeding you conflicting advice- so let’s back it up with some hard facts and common questions. 

What is protein powder?

Protein Powder is probably the most popular nutritional supplement.

There are many different types of protein powder, including dairy-based and plant-based powders. 

Do you NEED protein?

Yes, protein is an essential macronutrient that helps build muscle and repair tissue.

Do you NEED protein powder?

No.

Does it help with body composition?

Yes/No- kind of...

Let me explain.. hitting your daily protein requirements will mean muscle growth equalling the body composition changes you want!

How much protein do we need?

Research shows that athletes with an intense training regimen may benefit from having about twice the daily recommended intake of protein, ranging from 1.4 to 2.0 g per kg of body weight. 

Why do we use protein powder?

When tracking your macros, you may notice that you still have left over protein at the end of the day that you maybe struggling to eat with whole food. Protein powder makes this so much easier to hit targets or simply a fast and effective way to add more protein into your diet. I love it for convenience. 

Can kids use protein powder?

Yes- however, personally I would give kids a natural brand that you know does not contain additives or caffeine etc

What are the different types of protein?

Whey: This water-soluble milk protein is the most popular. It is a complete protein, meaning that it contains all of the amino acids that the human body requires from food. The body absorbs whey protein quickly and easily.

Casein: This type of protein is rich in glutamine, an amino acid that may speed up muscle recovery after exercise. Casein comes from dairy, making it unsuitable for vegans and people with milk allergies. The body digests this protein more slowly, so it may be best to take it at night.

Soy: Soy protein is an excellent alternative to whey or casein for people who do not consume dairy. It also contains all the essential amino acids.

Pea: Many plant-based protein powders contain pea protein, which is a high-quality alternative to soy- and dairy-based proteins. Pea protein is a good source of the amino acid arginine. Typically tastes a little more floury.

Hemp: Hemp seeds are complete proteins that also contain essential fatty acids. This makes hemp an excellent choice for vegans or those with dairy or soy allergies.

To summarize you do not need protein powder to achieve the results you want from your health and fitness plan. However you need protein in your diet to help your body repair cells and make new ones. Protein is also important for growth and development and every cell in your body contains it.

Weather you choose to get your protein from foods such as meats, poultry, fish, egg, soy, dairy or supplement with a protein powder - the choice is up to you. 

Personally I like to use a plant based protein powder as I find it a lot easier on my stomach and these days can come in lots of great flavours! Some of my favourites are as follows and no I am not affiliated. 

https://pranaon.com/collections/full-range/products/power-plant-protein?variant=30712221696053

https://macromike.com.au/collections/protein/products/strawberry-jam-donut-protein

If you live in Queenstown you can get the Macro Mike from Xplosive and the Prana On from Health 2000

 

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