What is it?
Protein powder is a supplement to help make the addition of protein into the diet easier.
It is a powder form and can sometimes have other health benefits.
How does protein help?
The body uses protein to build and repair tissue. It is an important building block of bone, muscle, cartilage, skin and blood.
Is protein powder essential for my diet?
Protein is found in most foods so using protein powder should be supplementary to an eating regime. It is unessential but can be a useful tool to help you intake more protein to help achieve health and fitness goals.
Will protein powder help with weight loss?
Most important thing to remember is that it is not a meal replacement. Good food trumps all supplements and everything has a caloric value.
‘High Protein’ is often marketed as the healthier option however, high protein doesn’t mean low sugar, low calorie or chemical free.
It can help. By sending signals to the brain to help you feel full. So that’s how is helps weight loss essentially. Not the powder itself. The protein. Which can be found in natural food…
Protein powder is an option, it’s convenient and taste good.
Different types of protein powder:
Whey Protein (most popular/common)
The protein powders are similar in the way they are as a product, the difference being the source of the protein depending on your tolerances, preferences and beliefs.
Is made by using the liquid by-product of cheese production but it can also be separated from milk. Whey protein comes in a few different forms; concentrates, isolates and hydrolysates.
Whey Concentrate is the cheapest form as it has the least amount of protein per 100g. Concentrate is ideal for beginners into supplementing protein as it is easily added into their eating and it’s cheaper! Some people do find it can be difficult to digest and if you are prone to bloating it will be best to sample the product first.
Whey Isolate is the next step up in the amount of protein per 100g. It has been filtered further than a concentrate so it is leaner, lower in carbs and is absorbed quicker by the body.
Whey Hydrolysate, the most expensive of the forms and contains the highest amount of protein per 100g. It dissolves very quickly, however with the higher concentration of protein its taste is a bitter one and can be unpleasant.
Similar to Whey, it is made from dairy. The difference being it is made from the water-insoluble proteins found in milk. It takes a long time to be broken down both in a protein shaker and in the body. This helps you to stay fuller for longer. If weight loss is the goal this can help you not feel greatly hungry after a workout. Generally recommended at night to help healing and repair.
Is made from soybean once it is hulled, dried then made into a powder. It contains high amounts of amino acids which help muscle recovery and building. Soy is not hugely popular as some people struggle to tolerate soy.
Is made of yellow split peas. It is the preference to those who do not want to use an animal by-product or are prone to allergies/sensitivities. It is a plant based protein that is very easily absorbed by the body so is a popular choice with vegetarians and vegans. The “cleanest” choice.
Is made from brown rice. As it is a protein powder, the source is high in carbohydrates. Coming from rice it is not considered a complete protein (the amount of Lysine is fairly low). If rice protein is your preference it’s not to say you can’t mix it with another source to get all the essentials.
Is made from the dehydrated egg whites only. This product is fairly expensive, but is rich in vitamins and minerals and will help with energy. It is a good alternative to Whey if you are sensitive to dairy.
Is made from ground hemp seeds, it’s rich in omega 3 and omega 6 fatty acids. It is good for the immune system and reduces inflammation. It is easily digestible but the earthy taste can be difficult to get used to.
Is made from dehydrated lean beef. All the benefits of having red meat without the negative aspects (fat, carcinogens). Is easy to intake if you are expected to be eating a high amount of food.
Popular Brands (in no particular order)
Clean Lean Protein
Bex: My personal recommendation through my own use of protein powders would be NZ Protein. They are a New Zealand company and when it comes to ingredients they have a nice short list and don’t use ‘fillers’ to bulk up the product. The flavours are amazing and they have a wide range, something to suit everyone. The products achieve what is promised, the price is amazing comparatively and their website is a great place to start when looking into protein supplements.
Dr Kylie: I recommend NZ protein too. My favourite flavours are Salted Caramel and Cinnamon donut. Great price and does the job nicely. You can buy a vanilla/chocolate and then another one to mix up the flavours because the price is on point… Another personal fav is Muscle Pharm combat whey Vanilla.
Price Ranges (whey concentrate):
Optimum Nutrition Gold Standard Whey 5lb tub = $100-$140
Muscle Pharm Combat whey 4lb tub = $90-$100
BSN Syntha 6 2.2kg tub = $80-$90
Dymatize Elite whey 5lb tub = $100-$140
Balance 100% whey 2.4kg tub = $110-$120
Clean lean protein 2.5kg tub = $170
Horleys 100% whey pus 5lb tub = $115-$120
Muscletech Nitro-tech 4lb tub = $60-$100
Musashi 100% whey 2kg tub = $90-$100
NZProtein whey 5lb tub = $74
Don’t be afraid when it comes to thinking outside the shaker. Protein powder can be used in all kinds of baking and treats. All you have to do is get a little creative and you can take the guilt out of your favourite cravings. There are many recipes you can find online here protein powder is used, might have to trial and error and that’s the best part!
How much protein do I need a day?
0.8 – 2g per kg of bodyweight
If you weigh 80kg and you are moderately active…. 1.5g x 80 = 120g of protein per day
So this person would divide 120g of protein over the day!
20-30g of protein for breakfast, lunch and dinner = 60-90g
10-20g of protein in snacks = 40-60g
If you weigh 65kg and are sedentary = 1g x 65 = 65g protein per day
If you weigh 85kg and are extremely active = 2g x 85 = 170g per day
How do you use protein powder?
Our favourite way is in Oats first thing in the morning!
Cook 1/2c of oats in 3/4cups of water and stir in protein powder. Top with your fav bits and pieces. Banana peanut butter walnuts pumpkin seeds yoghurt
Use in chia pudding – Chia seeds are high in protein so you probably only need half a scoop.
1 1/2 cups dairy-free milk
1/2 cup chia seeds
½ scoop protein powder
1-2 Tbsp maple syrup (more or less to taste)
1 tsp vanilla extract
1 tsp cinnamon
To a mixing bowl add dairy free milk, chia seeds, maple syrup (to taste), and vanilla. Whisk to combine.
Cover and refrigerate overnight (or at least 6 hours). The chia pudding should be thick and creamy. If not, add more chia seeds, stir, and refrigerate for another hour or so.
Frozen banana and some avocado protein powder and ice
Frozen banana blueberries spinach avocado protein powder and ice