What is in a protein powder? Is it good for you, bad for you - will it make you hench? I'm not here to recommend protein supplements but just to give you the basic facts if you wondered what it's all about... Basics
Protein is one of the main 3 macronutrients your body needs to survive. It's required for many bodily functions but in regards to training it's important to get enough protein to repair and grow your muscles. Everyone's protein requirement amount will differ depending on their size, age, lifestyle, training program etc. As an example, I am a female weighing around 60kg and I aim for around 120g of protein a day. I am an active person and do about 3 days of resistance training a week, 1 day of sprint training and 1 day of LISS.
In the first instance, you should aim to get your protein from food sources through your diet: meat, fish, dairy, vegetables, eggs, nuts to name a few. However, sometimes it isn't convenient to have a meal or snack or maybe it's not possible to consume or stomach the volume of food you might need to match your protein requirements.
That's where protein powders come in for the people that choose to consume them. Protein powders usually come in a range of different flavours and 1 scoop usually contains about 20g of protein. A popular one is whey protein - which is made from milk - on it's own it's usually low in fat and one scoop can be around 150 cals, though different brands vary. It's fast absorbing and post-workout will get to your muscles quickly.
Vegans use pea protein or hemp protein - I've tried a couple of these vegan brands and found them lighter on the stomach than whey.
Another popular protein powder is casein - this is another milk protein but it's slower to digest than whey, so it's better consumed not directly after exercise but perhaps in the evening so it keeps your protein levels up overnight (NB - this depends on your personal requirements).
On it's own - a protein powder should not make you hench or fat! There's a few other things you will need to do as well to make those things happen. I usually have one protein shake a day post-workout with whey protein but sometimes I eat enough protein through meat and eggs so that I don't need one. Again - it's best to get protein from your diet. Do your research and feel free to email me with any questions (firstname.lastname@example.org). My preferred brands are Neat Nutrition and KMPT/In the Kin as their brands are simple and contain just a few, quality ingredients.
How do you eat it?
You can shake it up with some water in a shaker bottle (convenient post-workout if you're on the move), whizz it up with some other ingredients for a tasty smoothie or create protein pancakes for breakfast. My fav protein shake recipe is below.....
Protein shake recipe
- 1 scoop vanilla whey protein
- 1 small banana
- 10 blueberries
- 1 teaspoon Meridan almond butter
- 1 cup (ish) of almond Milk
Whizz in nutribullet with ice and consume!
Email me with any questions: email@example.com