Should I be taking protein powder?
One of the most common questions we get at the gym, is should I be taking protein powder?
Why protein is important in our diet.
Protein IS NOT just about building muscle and is only needed by bodybuilders. Protein is one of the three macronutrients (the other two being fats and carbohydrates), which means your body needs it in a relatively large amount and is vital for the body. Protein is the building blocks of the body and is used to repair everything. Your bones, muscles, cartilage are all repaired by protein. And your skin, hair and nails are mostly made from proteins (keratin, collagen, and elastin). Fats and Carbohydrates are stored in your body, but Protein is not, which means it needs a fresh supply every single day. Even if you don’t exercise, your body still needs protein to regenerate and repair different cells in your body.
Use of Protein Powder
Whey protein powder is actually a bi-product from casein and cheese manufacture. people like to use protein powder, mainly out of convenience. You may not always be in the position to roast a chicken, pan fry some steak, or boil up some beans. This is when you can utilise protein powder to give you a good serving of protein, without cooking, prepping and refrigerating. Also, protein powder is very economical in comparison to buying meat.
It is recommended that you eat a minimum of 0.8 x your body weight (KG), up to x 2 of your bodyweight. Athletes who are strength training are near the higher end and also people who are recovering from serious wounds or injuries. Women especially tend to be very low in their daily protein amounts.
Consuming more protein in our diets can really help with satiety, which in turn, helps with weight loss. By consuming protein we tend to keep ourselves fuller for longer and tend not to overeat. A study has also shown that participants that consumed a high protein breakfast did not overeat at the end of the day.
Examples of Protein:
Some examples of this (using calories just as a comparison for how much protein you get for the number of calories you consume) are as follows:
- 2 Eggs: 14g of protein
- Serving of black beans: 8g
- Piece of fish: 20g
- A thin slice of shaved ham: 2.9g of protein
- 2 Vegetarian Sausages: 8.4g of protein
- ½ cup of Lentils: 9g of protein
- Baked Beans: 10.8g of protein
- A serving of broccoli: 3g
- 1 glass of milk: 3.4g of protein
- 10 almonds: 2.5g of protein
- Milo “Protein Clusters” Cereal: 5.5g protein
- 2 scoops of Horley’s 100% Whey Vanilla protein powder: 18.6g of protein
- Chicken breast: 30g
When should you use protein powder?
Whenever you want! Protein shake for breakfast, or morning tea, or afternoon tea, or for dessert! That’s the great thing about protein powder, it’s quick, easy, and versatile! You can have it alone with water, make it a smoothie by adding some berries or half of a banana, or you can even put it in some yoghurt and make a thick flavoured mousse! If you are rushing around in the morning a protein shake can be a convenient good option or even as a post-workout snack.
At the end of the day, you don’t need protein powder. There are many foods high in protein that would let you reach your goal easily! However, Protein powder is usually lower in calories, super tasty (if you find the right one!), and convenient! If you need to up your protein intake and want the convenience, definitely give protein powder a try!
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