It’s important you choose the right protein powder that suits your needs and that supports your health in every way. It’s important they are un-denatured and free from chemicals and additives. 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. Find out below what the right kind of protein you need for your goals.
1. FOR WEIGHT LOSS
Protein can work effectively to regulate the appetite, support lean muscle, and encourage significant weight loss. It is recommended you get between 80 — 120 grams of protein per day to aid satiety and repair.
The best way to use protein for weight loss is to use it as a meal replacement, as seen in my latest Ultimate Body Shaping Smoothie recipe.
I either use Healthy Chef Pure Native WPI / grass-fed whey protein or Organic Pea Protein, and boosters such as Healthy Chef Matcha that can increase fat burning. Blend with almond milk and berries + enjoy.
This type of smoothie will improve metabolism, nourish lean muscle, and keep you energised all morning.
As a mid-afternoon snack, I like to combine 1 serving of protein with 1 1/2 cups of water in a blender bottle. This will help nourish and repair cells in the body, curb my appetite and keep me from reaching for the cookie jar when I feel like something sweet. For a more indulgent snack, just shake your protein with half water and half coconut water.
2. FOR SPORTS PERFORMANCE
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.
For sports performance and recovery, I love to shake my protein with coconut water and water combined and drink it immediately after my workout. Two shakes per day are ideal and will help your body and muscles recover quickly. If you’re vegan, pea protein would be more suited to your needs.
3. FOR DAILY PROTEIN INTAKE
The amount of protein you consume each day varies slightly depending on your age, weight, and activity level. To maintain good health, it’s all about getting a good balance of quality protein over the course of a day.
The average amount for a women it’s 0.75 g per kilo of body weight per day. For athletes, pregnant women, or those dieting, aim for about 1.2 grams of protein per kilo of body weight or about 80 g - 120g per day.
4. IF YOU’RE ON A PLANT-BASED DIET
Plant-based protein isn't inferior to animal-based protein, as long as you choose one that has a complete amino acid profile and is not loaded with fillers, or the other unhealthy ingredients that could cause bloating and digestive issues. The less ingredients the better which is why I designed Healthy Chef organic pea protein.
Evaluate the ingredient quality and how it’s made. Like most manufactured foods, protein powders are not created equal. It's important that the protein you use is un-denatured and free from unhealthy chemicals and additives.