It's no secret that many people associate protein supplements with bulging biceps, weight-gain and big burly men. But the truth of it is that we all need protein, and if you're an active individual, you will certainly need more!
Whether or not you're aware of it, it can be difficult to consume a sufficient amount of protein if you're active. Protein shakes can be fantastic for satisfying this demand, by providing you with a quick and easy source of healthy protein.
With so many protein supplements available to choose from, it can be difficult to identify the one which is most suited to your needs.
Protein powders, first and foremost, are used to maintain muscular integrity, aid recovery and support muscle-strength post-workout. But did you know that protein shakes can also be an effective tool in a weight-loss diet? Many protein shake supplements contain a fantastic nutritional breakdown, with high protein ratios, and limited carbohydrates and fats. There are also many different types of protein to choose from, such as: whey, casein, egg, rice, soy, hemp etc. Some are great post workout, such as whey, and others are slow to digest, so are great before bed to aid recovery while you sleep, such as casein.
This article will help you to identify a great Protein, well suited to your needs.
When choosing a good protein powder, first of all, you need to consider the flavour. This seems trivial in terms of nutritional value, but if it doesn't taste delicious, and doesn't mix well with the milk or water, then you're not going to want to drink it! This will be an issue when it comes to longevity. The next thing to consider is the macro-nutrient breakdown. This part will depend on your own personal goals! If you're looking to lose some weight, then look for content with high protein, and low calories. Next of course is the value. For this you need to stay on your toes, as some proteins will not appear to be as cost effective as they seem. For example, two protein powders may state that they are £10 for 1kg, however they may offer drastically different serving sizes! So be sure to check the number of servings per tub, and scale the value accordingly.
Let's talk about Protein powders for weight loss. Many Protein supplements will claim to be weight-loss proteins, which unfortunately is mostly a myth. There is no such product as a weight-loss protein powder, as they only offer different quantities of macro-nutrients. None of these products will directly make you lose weight, they will just support you in maintaining a healthy and balanced diet. When choosing a weight-loss protein, be sure to choose the one which has a nutrient breakdown which directly reflects your ambitions, and not just the one with the fancy label! There may not be such a thing as a weight-loss protein powder, but different powders will have different affects on your progress. This is mostly due to the calorie efficiency of the supplement. If a supplement is not very filling, and has a high calorie count, it is calorie efficient, as opposed to those which are filling and have low calorie counts.
If we're talking specifically about protein powders, the best in terms of weight-loss will be those which are closest to being purely protein. Carbohydrates and fats are better sourced from whole foods, as they tend to be more filling, and therefore easier to reduce to specific quantities without going hungry.
Hopefully now you have a somewhat detailed understanding of what you need to look for when selecting your ideal protein. Let's re-visit the key points.
- There is no specific weight-loss protein powder, so choose one with an attractive macro-nutrient breakdown.
- Protein is great for post-workout, to aid muscle recovery and strength.
- There are many different types of protein, such as: whey, casein, egg and more. All have great nutritional values.
- Slowly digested proteins such as casein are great before bed, in order to support recovery while you sleep.
- There are brilliant plant-based proteins available for those of you wanting to avoid animal products. Rice and pea proteins to be precise.
As a rule of thumb, it's usually easiest to choose a good whey protein for post workouts, and source the rest of your macro-nutrients from a balanced diet.
Toby Hone
BSc (hons) Sport and Exercise Science
