Supplementing your diet with a quality wholefood protein powder is essential for those who are time poor or don’t get enough protein from quality food sources. Protein is important in maintaining healthy skin and digestive health. It also helps support pregnancy, a strong immune system, enhanced sports performance, sports recovery as well as sustained weight loss.
I remember when I was first experimenting with protein powders in my early 20's .....Everything I tried caused bloating and made me gain weight, the total opposite of what I wanted. This is one of the main reasons why I was compelled to create my own line of protein supplements that are natural and work with my problematic IBS and digestive health issues.
THE POWER OF PROTEIN
If you have made body shaping and weight loss goals for the New Year, studies show that protein is a must to help support weight loss and reduce unhealthy cravings! For those of you who are vegetarian or vegan and don't include enough tofu, cultured yoghurt, eggs, legumes, nuts and seeds in your diet, then having a protein smoothie or shake can help you reach your protein requirements for optimum health + wellbeing.
When attempting to keep total calories down during dieting, protein supplementation can help to keep total food volume down but still provide support directly to the muscles, liver and immune system, which are critical to optimising body composition.
For weight loss, it is recommended you get between 80 – 120 g of protein per day to aid satiety and repair.
Match your protein to your goal. If you find a clean protein powder, it can be used for a number of things, such as fitness, weight loss, body shaping, etc. However, you will use the protein differently depending on what your goal is, as seen below:
The best way to use protein for weight loss, is to include them in meal replacement smoothies or smaller snacks. Start the day with a morning smoothie for breakfast after your workout. I vary between my Pure Native WPI or Organic Pea protein, then add frozen blueberries, Organic Superfood, almond milk or water and some ice. It all depends on what I feel like, but that’s definitely my shake of the moment. A small banana can also be added for extra creaminess and boosters such as organic matcha can increase fat burning. This type of smoothie will boost metabolism, nourish lean muscle and keep you intolerance all morning. If you have FODMAP and digestive issues, use water instead of coconut water.
As a mid afternoon snack, I combine 1 serve of protein with 1-½ cups of water and a splash of nut milk then shake in a blender bottle with lots of ice. This helps to curb my sweet tooth and appetite and it stops me from snaking on something I shouldn't.
Regular and adequate intake of protein keeps you feeling full for longer and helps stabilise blood sugar levels, which means you’re less likely to give in to your cravings.
For sports performance and recovery, I love to shake Healthy Chef protein with coconut water or iced water and drink it immediately after my workout. Two shakes per day are ideal and will help your body and muscles recover quickly.
The best time to consume protein is immediately after exercise. This is when blood flow to the exercised muscles is high and the muscle is especially receptive to nutrients. Before exercising, protein shakes can curb appetite and keep blood sugars stable to get you through your workout. It’s important that your protein is high in BCAA’s (branched chain amino acids). Studies show that BCAA’s can reduce fatigue, improve exercise performance, reduce muscle breakdown, and facilitate healing.
The best time to consume protein is immediately after exercise. This is when blood flow to the exercised muscles is high and the muscle is especially receptive to nutrients.
HEALTH + WELLBEING
Protein has a stabilising effect on blood sugar. High stress levels can lead to hypoglycaemia or other blood sugar imbalances. Increasing protein intake can boost energy levels, reduce jitteriness, agitation and mood swings, improve sleep, and sharpen brain function. Stress can also play havoc with your digestion, causing all sorts of issues such as malabsorption, constipation and IBS. To have a strong immune system your body needs a daily supply of quality protein. Research studies have shown that deficiency of high-quality protein can result in depletion of immune cells, inability of the body to make antibodies, and other immune-related problems.
Our range is specifically designed to help support perfect digestive health. They are also low in fermentable carbohydrates (FODMAPS) and can be enjoyed by everyone including those with gastrointestinal issues and lactose intolerance.
Perhaps one of the first questions to ask when choosing the best protein powder is what type to choose.
PURE NATIVE WPI
Pure Native WPI is a complete protein isolate from dairy and has an optimal amino acid profile that is quickly absorbed, making it an optimal choice for post-workout recovery. The best time to consume protein is immediately after intense exercise when blood flow to the exercised muscles is high and the muscle is especially receptive to nutrients. Healthy Chef protein also contains BCAA’s (branched chain amino acids). Studies show that BCAA’s can reduce fatigue and improve exercise performance, reduce muscle breakdown and facilitate healing. BCAA's also increase fat burning and glucose tolerance to keep insulin at bay and make you lean.
Unlike a lot of popular whey protein powders, Pure Native WPI protein powder is from grass fed happy cows and is virtually lactose-free because of the digestive enzyme lactase that helps break down the milk sugar.
Pure Native WPI also contains no casein or milk solids, making it a perfect choice for those with sensitive digestive systems and even lactose intolerance.
PEA PROTEIN POWDER
As with most plant-based proteins, pea protein is a great vegan and gut-friendly source of protein. What makes it unique, is that it's the closest plant based protein that has a complete amino acid profile.
This is why I recommend Organic Pea Protein – it has a high amino acid profile without additives or artificial ingredients which is great for those looking for vegan protein sources closest to the whole food source as well as detox diet plans.
PROTEIN POWDER COMPARISONS – A HANDY CHART
Before going out and buying a protein powder, remember these tips for choosing the best protein for you.
Stay tuned for Part 2 next week!