WHICH PROTEIN POWDER? BUYERS GUIDE
WHY DO I NEED PROTEIN?
Consuming enough protein is vital in maintaining your muscle mass, healthy bones, hair skin and teeth. Protein also helps to improve your recovery and healing time. As well as improving your body composition and weight management.
It’s important to note, protein powder is a supplement and should therefore be used to supplement your diet, rather than a key part.
HOW MUCH PROTEIN SHOULD YOU CONSUME?
The minimum amount of protein should be 0.8g per kg of body weight.
Please note the word ‘minimum’. Depending on your goals, your protein intake can go up to the following:
- For strength and muscle gains: 2 g per kg of body weight
- For weight loss: 1.6 g per kg of body weight
Protein consumption is an important part of maintaining a lean and healthy frame as well as maintaining long-term health. Making it a priority is a straightforward way to keep yourself in good nick in the long run.
TYPES OF PROTEIN POWDER
Derived from milk, whey protein is soluble in water. Because it’s a complete protein, it has all nine essential amino acids required for protein synthesis and muscle repair.
- Whey Protein Concentrate
Contains 70-80% protein along with lactose, the sugar found in milk as well as fat.
- Whey Protein Isolate
Contains approximately 90% protein. Because it has been filtered again, it contains less lactose and fat then the concentrate.
- Whey Protein Hydrolysate
This is a pre-digested form of protein, and dissolves much faster in water then other forms of whey protein. It contains approximately 99% protein. The taste is quite bitter (even when added to other ingredients)
- Casein Protein
This powder is absorbed much more slowly than whey protein. It isn’t as soluble as whey protein powder in water. Casein protein is very effective to aid in muscle recovery overnight. Especially if you can’t get enough protein in during the day.
This plant-based protein contains all 9 essential amino acids, and is therefore a complete protein. However, it is low in methionine, but this can be overcome by combining pea protein with protein powder made with brown rice.
Rice protein is made from brown rice. A complete protein, rice protein is low in leucine, which is beneficial for muscle growth and healing. To augment the consumption of rice protein, it will be beneficial to combine rice protein with pea protein (a 30/70% Mix) as this combination closely resembles the higher protein content of whey protein.
WHERE TO BUY PROTEIN POWDER
I’d recommend keeping it simple and heading to www.myprotein.com. The prices are reasonable, the service is fast, and they have a multitude of flavours to choose from.
Hope this guide has helped you decide whether you need it or not, and if so which powder to choose.
To learn more about healthy exercise and eating habits to achieve your fitness goals, contact James Staring, a leading personal trainer in Clapham, London.
ABOUT JAMES STARING
James Staring is a personal trainer based in Clapham, London. His methods have featured in publications such as Your Fitness, Hello, Healthy, Daily Mail, Closer, and many more. After giving up smoking and entering the fitness industry in 2009, James has focused on his passion to help others transform their health and fitness. However, James is convinced that most people struggle so much more than they need to in an effort to improve their fitness. Through his company, Fit to Last, which he runs with his partner, Ali Page – James has helped hundreds of men and women make small adjustments in their daily habits to transform their fitness and to love how they look and feel.