Your guide to: Protein Shakes

07/10/2019
Your guide to: Protein Shakes

No matter what your fitness goal, you should be aiming to get your daily protein requirement from natural food sources however if you are struggling to hit your target protein goal for the day through real food sources then adding a protein supplement is definitely worth considering, just remember these are supplements to a healthy diet not replacements for.

When you buy a protein powder, do you know where the protein was sourced from? While they all fall under the Protein family what and how they are made can come from a variety of sources.

Whey protein 

The most popular, readily available, and cheapest protein supplementation currently available. Whey contains all the essential amino acids, and is a natural by-product of milk processing. Available in both “concentrate” and “isolate” forms. Whey is more quickly absorbed by the body compared to its counterpart Casein, which makes Whey based protein a great solution for before/after a workout.

Casein protein 

Another by-product of milk processing, and contains all essential amino acids as Whey sourced Protein. Casein is more slowly absorbed by the body than whey, meaning many people consume casein before bed assuming it’ll result in improved muscle growth and recovery during sleep, However studies have now shown that the total consumption of protein during a day is more important than protein timing or when the protein is taken.

Egg protein 

Unsurprisingly this are made from eggs, making this a great alternative if using whey or casein powders is not an option. Similar to Casein, Egg based proteins are slower to digest.  With around 25 grams of protein per 28 gram serving and just over 100 calories.

Beef based Protein

A relative new comer, this diary free protein sourced is sourced from meat. A single standard serving of 30 grams will contain an astounding 29.5 grams of protein, with zero carbs and less than 1 gram of fat. 

Plant Based Protein

If you are following a plant based diet or simply want to reduce animal products while increasing your protein intake, there are now a number of Plant based Proteins readily available.

Pea protein. 

A great choice for a plant-based protein comes from peas, specifically from the naturally high in protein yellow split pea. A 28 grams serving gives around 21 grams of protein at around 100 calories. There is also some emerging evidence suggests pea proteins may be as effective as whey protein in building muscle.

Rice protein. 

A quarter cup of rice protein will contain 22 grams of protein and just over 100 calories. Rice Protein is an incomplete protein meaning it needs to be combined with another protein source to give you a complete amino acid profile needed for human growth.  A great combination is to add Rice protein with Pea Protein.

Hemp protein. 

On face value Hemp based protein does not have the same protein per gram as pea or rice, around 12 grams per 28 gram serving and just over 100 calories, don’t dismiss hemp protein.

While it doesn’t have as much protein per gram as pea or rice it more than makes up for this in its rich overall nutrient profile. A great source of iron, zinc, and omega-3s, which are all nutrients non-meat eaters can become deficient in.