Your Guide to Protein Powder Dietary Supplements - Bargain Chemist

Protein powders have surged in popularity over the last 10 years. In years gone by, protein powders were solely associated with super buff dudes who dedicated their lives to pumping iron in the gym. Fast forward to now, and they’re widely accepted as a performance supplement that can benefit all people.

 

Protein powders are a great way to add extra protein and nutrients into meals, excellent for muscle recovery, and a convenient product for people trying to lose weight who want simple and healthy snack options. Continue reading below to learn more about these dynamic dietary supplements.

 

Why protein is important 

Protein is a vital energy source that all bodies need to function at their best. According to the NZ Nutrition Foundation, its most important job is to help the body grow and repair muscles, hair, nails, skin, kidneys, liver, etc.—you name it, protein probably plays a part in keeping it ticking.  

Protein contains all the 20 essential amino acids that can be found in animal foods, quinoa, and soy protein. People who choose not to consume animal products and by-products need to eat a wide variety of natural foods to ensure they’re consuming enough of these essential amino acids.

 

How much protein do I need?

A person’s recommended daily intake for protein is determined by their age, gender, and activity levels, which means it varies from person-to-person. NZ Nutrition Foundation breaks down these recommended intakes by age group:

  • Infants: 14g
  • Children aged 4-8: 20g
  • Boys aged 9-13: 40g
  • Girls aged 9-13: 35g
  • Boys aged 14-18: 65g
  • Girls aged 14-18: 45g
  • Men aged 19-70: 64g
  • Men aged over 70: 81g
  • Women aged 19-70: 46g
  • Women aged over 70: 57g
  • Pregnant women: 60g
  • Breastfeeding women: 67g

 

In addition to this, people who are extremely active, or who suffer from illness or disease, may need to increase their protein intake to help the body repair and recover. If you have any questions or concerns regarding your protein intake, you should get in touch with a nutritional or medical professional.  

 

What is whey protein?

If you thought whey naturally came in powder form, you might be surprised to learn it’s the liquid left over after milk has been pasteurized, curdled, and strained. The leftover curds are used to make cheese and the whey to make protein powders. To make the latter, the high-protein whey is filtrated, then ultra-filtrated, to create whey protein isolate.

To get everything into a powder form, the whey protein isolate is spray dried to powder form. Brands can then use the powder as part of the various whey protein powder supplement products.

 

Whey protein benefits

If you train a lot or find it difficult to eat enough protein, the benefits of adding a protein powder to your diet might be enough to find you placing an order.

  • The amino acids found in protein can be easily used by your body.
  • Drinking a protein shake after a workout may increase muscle function.
  • A fast and convenient way to refuel after exercise.
  • An easy way to get more protein into your diet.
  • A great protein option for people who are trying to bulk up or gain weight, but who struggle to eat enough calories.

 

Dairy-free and plant-based protein powders

People who suffer from a lactose or whey intolerance can instead opt for a growing number of dairy-free and plant-based protein powders. Common plant-based options include:

  • Pea protein powder:Pea-based protein powders are the most-common dairy-free option on the market. The humble pea is loaded with ¾ cup of protein per 100-calorie serving, making it an excellent source of vegetarian protein—both in powder form and on your dinner plate.
  • Soy protein powder:Soy protein is derived from soya beans—a beige-coloured legume native to Eastern Asia. As noted above, soy is a complete protein which means it’s loaded with all 20 essential amino acids. Soy protein powder is made by de-fatting soybean flakes that have been rinsed in water. After this, they’re dehydrated and ground into powder.

Many plant-based powders will also utilise ingredients such as chia seeds, rice protein, and Sacha Inchi Protein to further bump up the protein content. Balance Plant Protein and Vital Protein’s Pea and Hemp Powder are both popular products.

 

When to drink a protein shake

There are three key times of day when having a boost in protein may benefit your training: first thing in the morning, before a workout, and after a workout.

  • First thing in the morning:Researchers at the University of Missouri-Columbia carried out research that found having a high-protein breakfast (such as a protein smoothie) is a great way to refuel your body after it’s spent the night fasting. Consuming protein in the morning has been proven to increase satiety, decrease hunger, and decrease cravings throughout the day.
  • Before a workout:Research has shown that having a protein shake 30 minutes before a workout may increase muscle synthesis, improve muscle recovery, and lead to more efficient muscle growth.
  • After a workout:If you’d rather have your shake after your workout, that’s fine too. Protein will help with muscle recovery and delayed onset muscle soreness.

 

Myths about protein powder 

Protein powder will make me bulky

False. Bulking up requires three key actions: increasing your overall calorie intake, increasing your protein intake, specific kinds of strength training, and eating at the correct times of the day. The everyday person who enjoys a protein shake with their breakfast or after a workout shouldn’t worry about it making them “bulky”. If you do notice you’re starting to gain unwanted bulk, it may be worth seeking the advice of a personal trainer or nutritional expert.

 

Drinking protein shakes will make me lose weight 

False. If you want to lose weight, you will need to be healthy in all parts of your life. This means exercising regularly, eating lots of fruits and vegetables, and managing stress levels. Protein powder is an awesome means for adding low-sugar protein in your diet but unfortunately won’t lead to weight loss.

 

Will protein powder make me gassy?

Maybe. While there is no firm evidence stating whether protein powders increase gas, Healthline notes that whey and casein protein powders do contain lactose, which can upset the tummies of people who are lactose intolerant. If you observe an increase in gas, bloating, or other such gut problems after consuming whey protein powder, it may be worth trialling a lactose-free protein powder or finding alternative means of adding protein to your diet.

 

Whey protein side effects 

Whey protein powders are safe products to ingest, but WebMD notes that underlying medical conditions—such as the aforementioned lactose intolerance—may lead to mild side effects such as:

  • Bloating
  • Gas
  • Cramps
  • Nausea
  • Irregular bowel movements
  • Fatigue

If you observe any of these symptoms after drinking whey protein, you may wish to try a plant-based alternative. If problems persist, seek advice from a nutritional or medical professional.

 

Which whey protein powder should I buy?

The kind of protein powder you purchase will depend on both your health goals and your attitude to certain additives. Here’s what to look out for when purchasing your next protein powder:

  • When purchasing a protein powder, you should check to see that the sugar content is less than 5g per 100g serving (any more than this may do more harm than good),
  • Check how much protein the powder contains per serving; the RDI for your age group (as listed earlier), can come in handy here.
  • A pharmacy assistant may be able to provide further guidance or advice if you still have questions regarding nutritional information and labels.

 

Protein shake recipes

The rise in popularity of protein powders has led to thousands of shake and smoothie recipes online. If you don’t have hours to spend scrolling recipes, searching for one that takes your fancy, feel free to check out one of the trusted recipes below.

 

Creative protein powder recipes

Did you know that drinking a protein shake is just one of many ways to consume protein powder? Countless food bloggers, trainers, and nutritionists have come up with interesting ways to incorporate protein powder into meals—something people who are averse to shakes can greatly benefit from. Here are some of our favourite recipes. 

  

Other popular dietary supplement powders

  • Creatine:Creatine may be beneficial for people who regularly partake in high-intensity strength training for the ways it may improve performance, increase the speed of muscle growth, and reduce fatigue.
  • Branched Chain Amino Acids (BCAA):Amino acids are a foundation for all proteins in the body. Three of the 20 amino acids found in the body fall into the BCAA sub-category. Powdered BCAAs have become popular sports supplements for the way they may prevent muscle breakdown, decrease DOMS, increase stamina, and improve lean muscle mass.
  • L-glutamine:L-glutamine is another building block of protein. The amino acid is naturally found in foods such as red meat, dairy, corn, eggs, and poultry. L-glutamine powders may boost energy levels, decrease muscle breakdown, help with weight loss, and keep your immune system fighting fit, among other benefits.
  • Mass Gainer:People who struggle to put on weight may find taking a mass gainer beneficial. These powders are filled to the brim with calories (generally containing more than 1,000 calories per serving). For those wanting to increase their weight while maintaining lean muscle mass, mass gainer could be a supplement worth investing in.
  • Pre-workout powder:If you find yourself hitting the snooze button more times than you make it to your morning workout, a pre-workout powder could give you the morning pep you need. These products are commonly made from dietary ingredients such as caffeine, BCAAs, beta-alanine and artificial flavouring.

Quality protein powders available online

Bargain Chemist boasts a wide range of sports & fitness supplements, available online at great prices. Shop online with Bargain Chemist today or find the nearest store to explore our options in person.