Protein Powders, as part of a Balanced Lifestyle.
Following on from last weeks post, Finding a Diet that works, I thought it would be on-topic to look at Protein Powders and the benefits they can provide in a balanced, healthy lifestyle.
What is protein?
Protein is a macronutrient, essential for tissue repair, muscle growth and helps your body recover after an intense workout.
Our body needs 20 amino acids in order to create the proteins that are so important for our health. We can synthesise twelve of these, the remaining eight are known as essential or indispensable amino acids and have to be obtained from sources of protein in our diet. An additional amino acid histidine, is also essential for children and some adults.
Protein can increase our metabolism. Compared to carbohydrates or fat, protein demands the most calories during digestion and utilisation.
Generally, our dietary needs are 1 gram of protein per kilo of body weight. Excess protein consumed will be converted into Urea by the body and excreted in our urine. The excess energy from the protein we consume (4 calories per gram) however can be stored as fat.
What are Protein powders?
We may think of these as bodybuilding supplements only and want to steer clear of them and while there are some formulations on the market that are manufactured in a way for people who want to make muscle gains, I am going to be looking at protein powder as a nutritional supplement to complement a balanced diet.
How can Protein Powders support your health goals?
Protein powders are an effective tool if you are looking to lose fat, tone up and improve strength.
- Made up as snacks and shakes they are a convenient, healthy, on the go meal or snack.
- It is a great way to increase nutrients in your diet with either fortified powders or adding fruits, vegetables, nuts, seeds and good bacteria.
- They can be an effective weight loss/gain tool by balancing calorie and macronutrient intake
- Protein leads to greater feelings of fullness and can take away a pre-occupation with food.
- Reduces decision fatigue for busy people choosing what to have at mealtimes.
- Can be an effective way for the elderly or ill to ensure their calorie and nutrition intake.
Which one do I choose?
As with any ‘man-made’ product, choose the one with the fewest ingredients.
There are different types of protein powders but the main two to compliment a healthy lifestyle are:
- Whey Protein
- Soy Protein
Whey Protein comes from milk. It is the liquid that separates from the curd during cheese making.
Soy Protein is one of the few plant proteins that contain all nine essential amino acids.
When and How Should You Take Protein Powders?
Protein powders can be simple and easy to use.
Combine with water, milk or a non-dairy alternative. You can add additional ingredients to increase nutritional and calorific value. Remember, especially if you are using this product for weight loss, just because a shake can be a meal replacement it can be as little as 125 calories and that does not make it a balanced meal.
Ideas for use:
- As a complete balanced meal (Ideally only 1-2 meals maximum per day)
- Add to Overnight Oats
- Immediately before or after a workout to speed up recovery
- As a healthy snack alternative
- Add to baked goods such as bars, bread and muffins for breakfast alternatives or snacks
- Protein pancakes for a more indulgent weekend breakfast.
As part of a healthy balanced lifestyle, protein powders should be used to help you ’round out’ your nutritional needs and not replace real food long term.
If you would like to include protein powders in your diet in a more creative way I have made a Recipe Collection which you can download here, try some and let me know what you think!
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