It can be quite overwhelming looking at all the protein powders on the shelf which promise you fat loss, slimmer waists and to look like the model on the cover. Buzz words such as 'fat burn, rapid absorption, advanced muscle synthesis' are intended to draw consumers into thinking this powder is the top of the crop out of the rest of these magical powders. To stop yourself from getting sucked in and spending twice as much on protein then you need to, it is important to understand what protein is and how protein and protein powder contributes to your body and your overall goals.
Protein is a macronutrient of the body which is used as the building blocks to many of our bodies functions. Protein plays a role in transporting molecules throughout the body, protects the body from viruses and bacteria and helps repair cells and make new ones. Of the cells we are concerned about, muscles cells rely heavily on an adequate amount of protein to help them repair and grow. Without protein there is no muscle growth and no 'toning' or more so muscle hypertrophy.
Protein powder is basically protein which has been processed from milk or plants, broken down into a powder form and flavoured for easy and tasty consumption. Protein powder makes it easier to consume our daily protein needs, especially if we are exercising without having to fill up and extra plate of meat. You can very much go without protein powder if you can consume protein in most of your meals and hit your daily protein goals from the foods you eat.
Hopefully you are getting the picture that protein is not a magic supplement by now. If you are using it as a tool to hit your protein goals for the day then there are four things you should consider.
The type of protein: Whey protein isolate is meant to have the highest percentage of whey in it, and therefore not broken down as much as other proteins. This is largely considered the gold standard of proteins. If you are lactose intolerant then looking for a mixed plant based protein can be better on the stomach. Plant proteins are not considered complete proteins as they do not contain all the essential amino acids, however the blend of mixed plants usually covers this problem.
Contains roughly 25 grams of protein per 150-200 calories. This is a decent amount of protein in the one serving and will mean the powder is relatively low in fat and carbs.
Taste/ Flavour. This ones huge. You do not want to be holding your nose every time you drink protein. There are heaps of nice tasting powders out there. Make sure to check some reviews, ask people you know who may have tried the product or ask the people working there.
Cost. Some protein products are ridiculously overpriced. Just head to any GNC store and you will see what i am talking about. Cheaper proteins are around $20-$45 per kg and more expensive proteins will be north of $45 per kg. They both have roughly the same amounts of protein and will get the job done in hitting your protein goals for the day. To find a decent priced protein, head to chemist warehouse which have some great options!
Using the four tips above will help you save time and money on protein powders you do not need. Remember, protein powder should be used as a tool to hit your protein goals for the day if you can not consume it from food. These are not magic tools and they will definitely not give you the body you want without pairing it with a sound nutrition and training program.
Let me know if you found this helpful!
Great post Stefan, very helpful and much appreciated!