Protein Powder – The Basics

Why use a protein powder?

  • Great way to ensure that you’re meeting your daily protein requirements (us ladies tend to consume foods with less protein compared to guys)
  • Assists with weight loss – winning!
  • Helps to grow & maintain muscle… Hello, booty!
  • Aids with muscle repair & recovery following exercise. This means you’ll need less recovery between workouts & you’ll be less likely to have any injuries!

Which protein powder should I use?

There are many different protein powders available to you and the protein powder that best suits you will depend on your health and fitness goals. Two commonly used protein powders are whey protein isolate and whey protein concentrate. These two particular protein powders are great for weight loss or building/maintaining lean muscle mass.

Whey Protein Isolate (WPI)

  • Best for post exercise
  • Very low in calories, fat, carbohydrate & sugar
  • Average protein per serving 27g
  • Fast digesting & absorption

Whey Protein Concentrate (WPC)

  • Great high protein snack when you’re feeling hungry
  • Slightly higher in calories, fat, carbohydrate & sugar in comparison to WPI
  • Average protein per serving 24g
  • Keeps you fuller for longer
  • Slower digesting
  • Less expensive

Other types of protein powders

  • Casein
  • Mass gainer
  • Plant based

When should I use protein powder?

Protein powder can be consumed at many different times throughout the day and can be used in many different ways. Consuming protein powder in the form of a protein shake is ideal to aid with muscle recovery and repair post exercise. This helps to promote lean muscle growth and assists to prevent overtraining of the muscles which can result in injury. But you can certainly incorporate protein powder into your nutrition many other ways. Add a scoop of your favourite protein powder to:

  • A bowl of rolled oats
  • Pancakes
  • Smoothies
  • Greek yoghurt

My absolute favourite… blend a scoop with some frozen bananas! Consume immediately for a healthy version of soft serve ice-cream or you can pop the mixture into the freezer for an hour or two if you prefer a more traditional style of ice-cream.

Casey xx – @caseyfenton