With so many great options on the market, it can be confusing to know which one is best for us. In this article, we'll break down the different options in a short and simple manner!
What is Protein Powder?
Protein but in a powdered form. Protein is an important part of a healthy diet. It is made up of chemical 'building blocks' called amino acids. Your body uses these to build and repair muscles and bones, and to make hormones and enzymes.
How much Protein do I need?
The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight (National Institutes of Health, 2016). This means that if you weigh 70 kilograms (154 pounds), you would need about 56 grams of protein per day.
This is just a starting point; the actual amount of protein you need may vary depending on several other factors, such as your age, gender and activity level. For example, someone with an intense workout routine might require more protein. Check with your doctor or nutritionist for specific advice on your personal circumstances.
Complete Source of Protein:
- What it is: Is called a complete amino acid profile. Think of it like a superhero protein—it has all 9 of the essential amino acids your body needs to stay healthy.
- Where to find it: Mostly in animal foods like meat, fish, eggs, and dairy. Some plant foods like soy and quinoa are also superhero proteins.
- Why it's important: Provides your body with the essential amino acids your body can't produce on its own (e.g. helps your body build and fix things, keeps your immune system strong, and does many other cool things.)
Types of Protein Powder
ANIMAL-BASED PROTEINS
Whey Protein:
- Source: Derived from milk during the cheese-making process.
- Protein Content: High-quality complete protein containing all essential amino acids.
- Digestibility: Easily digestible, quickly absorbed by the body.
- Variants: Concentrate (higher in fats and carbohydrates), isolate (higher protein content, lower in fats and carbohydrates), and hydrolysate (pre-digested for faster absorption).
Casein Protein:
- Source: Also derived from milk, but it forms a gel-like substance in the stomach.
- Protein Content: High-quality complete protein.
- Digestibility: Slower digestion and absorption compared to whey, providing a sustained release of amino acids.
💡 Fun fact: We use a carefully formulated blend of Australian and New Zealand grass-fed whey and casein protein in our Whey Protein Elixirs to optimise on protein per serve and an unbeatable texture and flavour!
Egg White Protein:
- Source: Extracted from the whites of eggs.
- Protein Content: High-quality complete protein.
- Digestibility: Generally well-tolerated and absorbed at a moderate rate.
Collagen Protein:
- Source: Derived from animal connective tissues, skin, and bones.
- Protein Content: Contains only specific amino acids, primarily glycine, proline, and hydroxyproline. Not a complete source of protein.
- Benefits: Supports joint, skin, and connective tissue health; but not a complete protein.
PLANT-BASED PROTEINS
Some plant proteins may not have a complete amino acid profile.
Pea Protein:
- Source: Extracted from yellow peas.
- Protein Content: A complete source of protein, but lower in one amino acid.
- Benefits: Easily digestible, high in iron, suitable for those with allergies to soy or dairy.
Soy Protein:
- Source: Extracted from soybeans.
- Protein Content: High-quality complete protein.
- Benefits: Contains all essential amino acids; suitable for vegetarians and vegans.
Hemp Protein:
- Source: Ground hemp seeds.
- Protein Content: Contains all essential amino acids.
- Benefits: Rich in omega-3 fatty acids, fiber, and minerals.
Brown Rice Protein:
- Source: Extracted from brown rice.
- Protein Content: Lower in certain amino acids.
- Benefits: Suitable for those with soy or dairy allergies.
Remember, when choosing a protein powder, think about what works best for your body and any allergies you might have. It goes without saying, but protein powder should always go hand-in-hand with a balanced diet of whole and diverse foods.
FAQ
I just started going to the gym. Do I have to get a protein powder?
No! Protein powders are a dietary supplement. You can get your daily protein intake needs through food alone. But protein powders offer a quick, easy and sweet way to get a boost of protein that is convenient.
How do I choose the right protein powder for me?
It will depend on your own individual dietary needs and requirements. Start there, which will narrow down your search. If you don't have any specific dietary requirements or allergies, you could search "[insert your favourite beverage] flavoured protein powder" and go from there!
Conveniently, we have a wide range of bubble tea inspired flavours for you to choose from (and even more to come!).
Which is better? Animal-based Protein Powder or Plant-based Protein Powder?
They're both good! There isn't a one-size-fits-all and what's best for you might be different for someone else. The reason you'd pick one over the other could vary from:
- Allergies
- Preference of flavour
- Preference for texture
- Protein per serve
- Serving size
- Ingredients
Will protein make me bulky?
No, protein will help to build muscle, but protein alone will not make you bulky! It can take months, even years of vigorous training and exercise to build mass that is perceived as bulky.
Do I need protein powder?
Everyone needs protein, but protein in a powdered form is up to your personal preference. Protein supplements make it quick, easy and convenient to get a high dose in.
If you'd like a premium and tasty protein powder to get you started on your journey, you can check out our range here.
