Protein shakes seem to be one of those things that people do just because other people are doing it, but no one really seems to know why. Well fear not muchachos, because I am here to give you a very simple overview of the what, why, who and when of whey!
Surely I’ll Get Huge…
...is usually the first thing I hear when people talk to me about protein - the guys full of wishful optimism, and the girls morbid dread. The short answer - no, you won’t get huge drinking protein shakes. The slightly longer answer is a whole other blog post about building lean muscle mass that really talks more to overall nutrition.
Protein shakes are so popular in the health community because they really do have an awful lot of health benefits. Before we explore those though, let’s take a quick look at what whey protein even is.
Basically, milk has two different types of protein - cassein (approx. 80% of milk) and whey (approx. 20%). They whey protein is that watery part of milk that sometimes gathers on the top. The reason that whey protein is so good for you, is that it is choc full of a whole spectrum of essential amino acids (learn more about the benefits of amino acids here).
Why do we need these? Our body literally needs proteins to build and repair itself - everything from cells, to tissues, to organs require proteins to generate and survive.
READ MORE: 3 WAYS YOU ARE BEING MARKETED 'HEALTH FOODS' THAT ARE ACTUALLY BAD FOR YOU
So what exactly are the benefits of good quality proteins in your diet?
I could go on for days, but in summary:
- Weight loss: Whey protein increases satiety, meaning you feel fuller for longer, and therefore eat less. It also helps to curve cravings, meaning you’re less likely to go for that - pre-bed time snack!
- Muscle repair and growth
- Reductions in the occurrence and symptoms of diabetes and heart disease (two of the leading causes of death in Australia), HIV, depression and gut disorders.
- Prevention and reduction of fatty liver disease
- Reduces stress levels
Let’s talk about the ‘bulking’ aspect for a second.
A lot of athletes and heavy gym goers are recommended to consume protein within 20 minutes of a sweat session - this is due to healing qualities of protein - as I mentioned earlier its main use is to build and repair the body, so post workout seems the perfect time to consume. This will definitely aid in building muscle, however as I mentioned earlier there's a whole lot more than just a protein shake that goes into that!
You don’t necessarily have to have just dropped a session at the local gym to indulge in the a protein shake - as you have just seen, there are a whole lot more benefits in consuming a little extra protein than just muscle repair.
If you’re hard up for a clean afternoon snack, drink a shake. If you want a new breakfast option, a protein smoothie that also includes some fats (coconut milk or nuts) and carbs (spinach, kale, or berries) will definitely see you through the morning.
So now that you know all about the health benefits of a good protein powder, have you Googled it? Discovered there are seven hundred thousand options on the market, all claiming to be healthy, and have no idea which one to purchase? We’ve all been there my friend! At Nourish'd however, we have done the homework for you and have come up with a list of what we truly believe to be the best powders on the market. Like most other food items, there are A LOT out there that make false health claims, so to avoid falling into a false trap, try one of the below.
Ultimately Natural
100 % Australian Grass Fed Natural Whey Protein Powder Concentrate (WPC) - Naturally low in fat, high in protein and amino acids WPC provides an array of health benefits and is especially great for recovery from an active lifestyle.
The Naked Co.
Our WPI is sourced from New Zealand grass-fed dairy cows, free from growth hormones, chemicals, antibiotics and genetically modified organisms. It contains no fillers, artificial colours and flavours, preservatives, fructose, added sugar, gluten or GMO. Our whey has a 90.4% protein content in its unflavoured form and has approximately 25% more Branched-Chain Amino Acids than other protein powders on the market.
Prana
While most plant based protein supplements taste bland and are gritty and gluggy in texture - PRANA POWERPLANT PROTEIN tastes absolutely delicious with a smooth and even consistency. This natural and clean protein source is free from sugars, artificial sweeteners, GMO's and fillers. We have added to our recipe only the very best natural, raw, sprouted and fermented proteins to create an optimal, muscle repairing and building ratio of amino acids.
So there you have it. Whey protein in a nut shell (add some carbs and you've got quite the balanced post!).
Sources:
http://authoritynutrition.com/whey-protein-101/
http://www.marksdailyapple.com/whey-isolate-concentrate-hydrolysate/#axzz3f4k1QzLY
http://www.biology.arizona.edu/biochemistry/problem_sets/aa/aa.html
http://www.bodybuilding.com/fun/proteinshakebenefits.htm
