Protein supplements can be added to yoghurts, porridge, milkshakes, and water), conveniently delivering high amounts of amino acids to your muscles - the building blocks for protein. Taking a protein supplement means you can boost your high protein intake without having to go OTT on chicken or chickpeas.
Are protein powders healthy?
As part of a balanced diet, yes. "Despite certain myths online, you can't "overdose" on protein," Jamie reassured us. “If you consume protein in place of other nutrients and or it was your sole source of nutrient and energy intake, then you could be at a greater risk of certain deficiencies. However, incorporating it within the context of a balanced diet will only uplift and compliment your wellbeing efforts.”
"The only real "danger" or "downside" would be for someone who perhaps was intolerant to lactose as the consumption of whey protein products could trigger unwanted gut related symptoms (like bloating, gassiness, acid reflux and more)," Jamie added. "Most protein brands, however, now provide lactose free powders and or specifically manufactured "isolate" varieties (which have gone through an added step in processing and are virtually free of any lactose) as well as including digestive enzymes to help minimise any possible gut related distress."
Can you have protein powder every day? Yes. Healthy and active people can safely drink protein shakes every day - though they should not be consumed as a substitute for healthy and balanced meals. It's best to drink them between meals, perhaps after your workout, rather than as a meal replacement.
What are the top 5 protein powders?
There are four main types of protein powders: casein protein powders, whey protein powders, hemp powders and soy protein powders. So, which is best types of protein powder for you?
1. Whey Protein Powder
What is whey protein? Promise you won’t be put off if we tell you? Whey protein is actually the liquid bits scraped off of cheese. Yup, gross. But, according to the Journal of Applied Physiology, it’s the most effective protein for your body to use.
Impact Whey Protein
Clear Whey Isolate
Who is it best for? Whey protein powder is the best protein powder for high intensity workouts and weight lifting. Jenna told us: “Whey protein is absorbed most quickly and is therefore recommended after a high intensity workout throughout the day.”
Why is it good? The concentration of protein in standard whey protein powder is so much higher than any other options - we’re talking 60-70% higher than vegan protein powders. It’s to be expected, since it’s an animal product, but there’s a lot more leucine in it (an amino acid which triggers muscle growth and repair).
When to take it: If you work out a lot, you should have 15g of whey protein before your workout and 15g after. This will get it working faster.
The Fit Protein
Natural Pure Whey Protein
Top tips: If you have a dairy intolerance or you’re so not keen on much dairy, opt for Whey isolate which has had the dairy sugar removed.
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