Do you go the bio-fermented pea protein, the sprouted rice, the soy or the whey? Go on, pick one.
It’s easy to understand how the everyday girl can become flummoxed by protein powders. The truth is, unless you’re Arnie it’s a minefield of conflicting arguments with too many products to choose from and an underlying fear that if you do take protein, you’ll end up gaining 50kgs. Fear not, Primpers, here’s my guide to getting them right so you can be bouncing with energy and looking your best in no time.
What is protein powder?
Protein powder is (surprise, surprise) different forms of protein in powder form. Essentially it’s a supplement taken in addition to a healthy balanced diet to help gain muscle, shed fat and assist in the body’s repair. Why? Well, protein helps your muscles repair, brain cells function, hair, skin and nails grow and, thanks to the release of amino acids, regulate hormones like adrenalin. It also helps stabilise your blood sugar levels, supports weight loss, gets the immune system cranking and curbs an unstoppable appetite.
While body-builders have largely been taking the dairy variety from whey for years, there’s a huge trend towards plant-based, vegan friendly options like brown rice and pea protein (I’ll take you through the different options down below).
Why take it?
While natural food sources like meat, legumes, spirulina and hemp seeds are the best way to get protein into your diet, a little protein powder added to your smoothie or rolled into a bliss ball can increase your daily intake in a quick and convenient way, filling you up for longer and helping your body meet its daily nutritional needs so you can reach your health and fitness goals even faster.
How do you choose what’s right for you?
Choosing the right protein powder is where it gets tricky, as there are so many options and added ingredients that can cause confusion. Here’s a general guide of what to look for in a protein powder:
100% natural
preferably alkalising, although whey protein isn’t and I do take that on occasion
protein content of 80% or higher
low fat
low GI
NO gluten
NO additives
NO artificial colours or preservatives
NO added sugar and artificial sweetener (eg. glucose, fructose, dextrins, aspartamine and saccharin)
NO skim milk powder
NO refined vegetable oils or hydrogenated fats (trans fats)
Dairy or plant-based?
Once you’ve narrow down the field your final decision is whether to go dairy or plant based. If you’re lactose intolerant the choice is easy, but if your body can tolerate dairy in the form of whey protein then that’s a viable option for you too. As long as your pick has a protein content of 80% or greater and ticks all the above boxes, you’re onto a winner.
Whey Protein Concentrate (WPC)
WPC comes from dairy cows and is a by-product of cheese making. It’s slower to release into the body than WPI so gives you energy for longer, but does have a higher lactose content. WPC varies from 30%-80% protein so it’s important to pick one that has the highest content possible, as well as an option that’s natural and comes from pasture (grass) fed, hormone free cows and uses a quality extraction method to keep the protein in tact. It’s generally more economical than WPI and is packed with all the protein and amino acid essentials your body needs to get strong, fast.
Try: Bare Blends Organic Peruvian Dark Cacao NZ, $32.92, that combines the benefits of raw cacao with WPC and tastes delicious mixed into your favourite smoothie or bliss ball recipe.
Whey Protein Isolate (WPI)
A favourite among the body-building set, WPI is a fast-releasing option that’s great post-workout. When WPC undergoes further processing, WPI is made, so while it is more processed, it does have a higher concentration of protein per unit than WPC. If you find WPC makes you slightly bloated and you want to stick to a dairy source, try WPI instead. It’s easier on the gut.
Try: The Healthy Chef Teresa Cutter Pure Native WPI – Chocolate, $46.95, uses a high quality, food-grade protein source and it tastes delicious.
Pea Protein
A popular plant-based option that’s alkalising on the body (something dairy-based proteins can’t boast), easy on the gut and contains a perfect protein profile, meaning it includes all the essential and branched chain amino acids (BCAA’s) that your body needs to kick butt and stay energised. Many options these days are sprouted and/or bio-fermented, which allows the protein to be easily absorbed and digested.
Try: Vital Protein Green Coffee, $34.95, that contains the antioxidant benefits of green coffee as well as all-natural pea protein for a quick hit of energy.
Brown Rice Protein
While not as rich in BCAA’s as pea protein, brown rice protein is also alkaline, low in sodium and cholesterol, making it another vegan-friendly protein option that’s easy to absorb and digest. Look for sprouted rice options to get the added benefits of sprouts, like fibre, protein, vitamins, and minerals.
Try: Sunwarrior Vanilla Flavoured Protein, $37.90, a silky smooth rice option that adds a creamy consistency to your smoothie.
Can’t decide? Try these multi-protein options that contain the best of both worlds.
IsoWhey Organic Bio-Fermented Pea + Brown Rice Protein, $35.95, which is packed with sprouted brown rice and pea protein, ancient grains and superfoods like lucuma, maca, sacha inchi and gubinge for added goodness.
Bounce All-in-One Rich Cacao, $49, for its yummy chocolate flavour and hormone-free whey protein based formula that contains both WPI and WPC, as well as pea protein, super greens and more.
Amazonia Raw Protein Isolate Coconut, $36.95, that has a delicious coconut flavour and, thanks to its prebiotic-based formula, feeds the good bacteria in your gut to help breakdown even more protein.
The Beauty Chef Body Inner Beauty Powder, $69.95, which ticks all the boxes. It’s pea and brown rice and chia seed protein, blended with alkalising greens, raw cacao (so has a heaven chocolate taste) and other superfoods for a well-rounded powder that gets you glowing from the inside out.
Tell me…
Do you use protein powder?
Do you want to now?
What are your picks?