The protein supplementation market is definitely a minefield to navigate. With an abundance of choice, also comes increased confusion about selecting the right product to help achieve the best training results. This short article will help to guide those who are unsure of the benefits of protein supplementation, what protein to choose and what to look for.
Benefits of using protein powder:
1. Protein is an essential component in helping you reach you weight loss and strength goals, they help you feel fuller for longer, stabilise your energy levels, reduce your cravings for sugary foods and they have a thermic effect (meaning that your body uses more calories to process and utilise).
2. Protein found in powders and food act as building blocks to rebuild muscles in recovery. Protein powders are high in the amino acid leucine which actually helps to speed up protein resynthesis (therefore making muscle repair and growth occur faster than through protein found in food sources).
3. As you aim for a calorie deficit to loose excess body fat, there is a greater chance that you will lose your hard earned muscle tissue. This would result in a drop in your metabolism and ultimately lead you away from gaining a toned, tight and strong body.
4. It is also suggested that protein found in whey powder can help to boost your immune system, meaning that the chances of falling sick and missing training will decrease.
5. Many people simply do not eat enough protein to support their fitness goals. According to the Australian Institute of Sport, weight training athletes should consume anywhere from 1.2-1.6 grams of protein per kilogram of body mass. This means that for an individual weighing 70 kilograms, there protein intake should be 84 grams to 112 grams per day.
Choosing the right protein for you:
1. Generally speaking protein powders derived from cow’s milk are superior, this includes ‘whey’ and ‘Casein’. This is because they contain all none essential amino acids while most vegetable proteins (pea and rice, etc) lack one or more. For those without diet restrictions, I recommend 100% whey protein isolate (WPI) or whey protein concentrate (WPC) blend pre and post workout. WPI is a more refined version of WPC with less lactose. Casein takes longer to digest that other proteins (up to seven hours) so it is best used at night.
2. Read the ingredients list: Select a powder with the least amount of ingredients. Whey protein isolate should be the first ingredient. Avoid powders with thickeners and gums, fillers, skim milk powder, gluten and dextrin/maltodextrin. Try to keep it natural to avoid stomach upsets and bloating.
3. Read the nutritional information panel: Per serve (around 30 grams) look for a product that will provide around 120 calories, 24-28grams of protein per serve, 1-3 grams of carbohydrates and less than 1 gram of fat.
4. If you have intolerance to lactose or vegan: you are best to select from a plant based protein powder such as pea, hemp or rice.
5. I highly recommend the taste and value of the Gold Standard 100% Whey (chocolate flavour) Muscle Building Whey Protein Powder and Elite Supplements Australia WPI (vanilla) flavour. However, head into any protein supplements distributor and let them know what you are after, as they are experts in the field and usually provide some pretty good advice. Sometimes they may even give you a sample. Good luck and train on!
Ange Drake is an personal trainer, women’s empowerment coach and fitness blogger in the northern suburbs of Melbourne. She is the director of one of the few womens’ only strength training gyms in Melbourne, 23W. Ange helps women to learn how to use strength based training, nutritional strategies and a positive mindset to transform their bodies, relationship with food and mind.
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