Confused about whether you need to add protein powder to your morning green drink, or down a protein shake after a tough gym session? You’re not alone. We answer some of your most common questions when it comes to this smoothie supplement.
What does protein powder do?
If used correctly, protein powder (like all forms of protein) can help build muscle mass and aid weight loss by keeping you fuller, for longer. Getting your protein in shake form is super-convenient, but it pays to first look to whole foods for your daily quota.
“While protein powder can be a convenient alternative, getting protein from food will get you all the extra vitamins and minerals as well,” says accredited practicing dietitian Emily Burgess. Keep this in mind: protein supplements are most effective when you’re already eating a healthy diet and exercising regularly.
How do I choose the right one?
It can be daunting when you’re faced with a wall of similar-sounding products. A few common types: whey, a popular choice because it’s made from milk and easily absorbed by most; soy, a complete plant-based protein, meaning it contains all the essential amino acids needed for human nutrition; and pea, made from split peas and perfect for vegans.
Whichever you choose, go for the one with the fewest artificial ingredients. “There’s no point getting a protein powder to try and improve your diet and then getting something with lots of added sugars and additives and flavourings,” says Burgess.
When should I use it?
It’s your call: some swear by drinking a protein shake first thing in the morning; others are fans of a pre-workout gulp. Burgess says you can get the most from it if drunk in the 20 minutes after a workout, while some research suggests chugging your smoothie within the next two hours will work just as well.
How much should I use?
It varies between each brand, but most recommend using one or two tablespoons per serve, which usually contains around 20g of protein. The National Health and Medical Research Council recommends women consume between 46-57g of protein a day, depending on their age and weight, so a spoonful of powder can contain nearly half your daily intake of the nutrient.
Any protein your body doesn’t need will just make it’s way out, so consider whether you’re already getting enough before you scoop.
What should I mix it with?
Scores of gym-goers swear by simply mixing the powder with water and slurping, but adding a few extras will make your drink more appetising. Boost your bottle by blending the powder with dairy or non-dairy milk, nuts, seeds, fruit or vegetables for a tasty post-workout beverage that ticks more than one nutritional box.
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