Nowadays it seems like everyone is taking protein in some form or another. Just walk around your local supermarket and you’re likely to find an assortment of protein – enriched cereals, bars, crisps and even bread. Whether the type of protein is soy, whey, casein, or milk… it’s all about one thing…
Of course, one of the best ways to get the amount of protein your diet requires is through whole foods, but not everyone has time to whip up a quick meal before they go out or if they are late for work in the mornings, you want something which is easy and barely takes a couple of minutes. That’s where supplements come in.
What’s the first image that comes to mind when you think of protein powder? Probably a jacked-up guy making a post workout shake, right? It’s time we squash this stereotype and realise that protein is essential for the body, no matter what gender you are.
It is recommended that the average woman consumes about 46 grams of protein per day.
Of course, those that are trying to lose weight or train regularly may need more to keep their muscles strong and their metabolisms highly active.
When you’re on a weight-loss journey, eating adequate protein is essential to your success. Many people start to shed pounds with ease once they increase the amount of protein in their diet since high-protein foods take more work to digest,
metabolize, and use, which means you burn more calories processing them. A longer digestion time also means that you stay fuller longer, unlike the crash-and-burn effect that comes from eating fatty foods and refined carbs.
Getting some of your daily protein in powder form can save you tons of calories. It turns out protein powder is the lowest calorie way out there to get your protein. That’s because protein powders contain little if any grams of fat or carbohydrates, so all of their calories come from protein, says Fear. Expect to put away just four calories per gram. That’s something not even your super-lean chicken breast can claim.
So, where should you start?
Let’s start with the basics. Looking to lose weight? Then adding supplements to your diet is a great way to get ahead of the game. Please be mindful that you will not get the right nutrients your body needs if you replace a healthy meal with a protein shake. But if you combine the two together then the shake will help fill in the gaps that a meal may not.
Before you get sucked into the whole whey/casein/soy/pea/rice/hemp debate, don’t. Whey, which comes from cow’s milk, has been shown to be more effective in stimulating muscle protein synthesis, it’s affordable, and in my opinion tastes the best. So I recommend a whey protein shake after a workout, or to fill in those sugar cravings before midday or late afternoon.
If you’re lactose intolerant, simply opting for a whey protein isolate over whey protein concentrate will cut down on, if not eliminate, any stomach upset or gas.
Meanwhile, when you’re hitting it hard at the gym protein powder can take your results from ‘meh’ to ‘wow’.
Sipping on a protein smoothie after your workout scores you the mixture of protein, carbs, and vitamins you need to build lean muscle and become stronger,