Protein powders are an easy and convenient way to consume high-quality protein and boost your intake for the day. Protein powders come from a range of sources and are available in a variety of sizes and delicious flavours to suit your individual needs. Protein powders you will commonly see on the market include whey, casein, egg white, collagen, soy, peas, and rice. If you’re new to the gym, amping up your workouts, wanting to gain muscle mass, or recovering from an injury, using a protein powder could help you achieve your fitness and body composition goals.
Protein powders are made from concentrated animal and plant protein sources, such as dairy, eggs, soy, peas, rice, and nuts. The three common forms of protein powders you will come across include protein concentrates, protein isolates, and protein hydrolysates. Protein concentrates typically contain 60-80% protein with the remaining 20-40% coming from carbohydrates and fats. Protein isolate powders go through an additional filtering process to remove more carbohydrates and fats and are composed of 90-95% protein. Protein hydrolysates are put through a further heating process which allows your body and muscles to absorb the protein faster.
Recover from your workouts and maximise muscle growth by consuming a sufficient amount of protein. Feeling weak during your workouts, unusual fatigue and slow recovery after a workout can be caused by external lifestyle factors but can also be a sign that you may not be consuming enough protein for your athletic needs.
Protein powders should not replace a healthy and balanced diet but can be used as an additional protein source. If you struggle to eat enough protein daily, incorporating a serving of protein powder into a smoothie, oatmeal, or yoghurt bowl can be an easy and convenient way to boost your protein intake. You don’t have to be a professional weightlifter to use protein powder! Everybody, whether you exercise or not, requires protein for their body to function optimally.