About Protein Powder. What, when and why?

Protein is required for a range of different functions throughout the body, for example building and repairing muscle mass. Protein molecules are made up of smaller compounds called amino acids that are linked together in various combinations.

9 of these 20 amino acids are considered “essential”, meaning we can only get these through diet – they can not be synthesised by the human body. With out sufficient intake of these 9 essential amino acids you will not be able to make up complete protein molecules, resulting in malnutrition

Benefits of Protein Powder

Why do we need protein, what does it do in our bodies?

– Protein molecules are required for every single chemical reaction that occurs in the human body.

– It builds and repairs muscle and bones (particularly after exercise).

– It is required for the repair of all body cells – after exercise, recovering from illness/physical trauma, after stressful events, and for everyday repairing and rebuilding of human cells.

– It is required for optimal and sustained energy production and metabolism.

Why take a good quality protein powder?

– The body can not store large amounts of protein, so we need to make sure we are getting a regular intake of good quality protein sources from meals and snacks every day

– Protein powder is as easy addition to any meal or snack that is lacking in protein

– If your goal is weight loss, adding in a protein powder to a meal or snack helps keep you fuller for longer, reduces sugar cravings, boosts your metabolism, helps reduce your overall daily calorie intake, and helps increase muscle tone

– It is a great post workout snack to promote muscle recovery, repair, tone and build strength

– Great for vegans or vegetarians whose diet could be lower in protein

– Great for athletes or individuals who are sick/injured who have higher daily protein needs

– Great to help improve immune and digestive function as the digestive tract lining and immune system require regular protein intake for proper function and repair

Benefits of Protein PowderHow can I use protein powders in my diet?

In summer, smoothies and smoothie bowls are all the rage for breakfast or a snack, so adding some protein powder to these is a quick and easy way to make this more complete and satisfying

Another common breakfast choice is oats/porridge – I love to mix a couple scoops of protein powder into my oats after I have finished cooking them to increase my protein intake at breakfast

If your goal is weight loss adding in a protein shake or protein smoothie as a snack is a great way to help keep you fuller for longer, reduce sugar cravings, boost your metabolism, and promote weight loss

Greek yoghurt or natural yoghurt with fruit and nuts is a great snack but to makes this even more satisfying, mix in 1 scoop of protein powder – really helps reduce 3pm cravings

Have a protein shake or protein smoothie straight after you finish a workout or training session to promote muscle repair, recovery and boost exercise performance in your next session

Add protein powder to any healthy snack options you make: protein balls, protein bars, protein pancakes, or raw avocado chocolate mousse – extra delicious with raw cacao protein powder!

What type of protein powder do I need?

As you can see, getting some extra protein into your diet will have a heap of benefits, whether you’re spending a lot of time in the gym or not. But there are a lot of different types of protein, which one is right for you?

WPC – Whey Protein Concentrate:

– Contains up to 80% pure protein, contains some lactose and good fats (when from grass-fed cows), and it has the best taste.

– Is a complete protein containing all 9 essential amino acids.

– Is less processed then WPI as there is no processing method used to remove the good fat and lactose.

– Contains more then just protein – calcium, good fats & fat-soluble vitamins.

WPI – Whey Protein Isolate:

– Contains approximately 90% pure protein and is very low in lactose and fats.

– Requires more processing then WPC to remove the good fats and lactose.

– Lacks beneficial good fats, fat-soluble vitamins, and calcium that are found in WPC.

– Is a complete protein containing all 9 essential amino acids.

– Is a better whey protein option for those sensitive to lactose, although a plant based alternative could be even better.

Hemp protein powder – a great plant based alternative:

– Contains all 9 essential amino acids – one of the richest sources of complete bioavailable plant protein.

– Has great digestibility, increasing how effectively the protein is used by the body.

– It is a great source of omega 3, 6 and 9 which increase metabolism, promotes hormone health, and helps build and hydrate human cells.

– Is high in fibre as well as a range of minerals and antioxidants.

 

Bec Stone

Clinical Nutritionist / Personal Trainer at Bec Stone Nutrition
Bec is a clinical nutritionist, personal trainer and spin class instructor. She is also a former national level athlete, and regularly competes in recreational triathlons and long distance trail events.
Bec is passionate about educating and inspiring individuals to reach and maintain their optimal health and wellbeing. She is a strong believer in food as medicine and is passionate about all areas of nutrition (with particular interest in sports nutrition, gut health and weight management).

www.becstone.com.au
Bec Stone

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