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  • Writer's pictureOllie King

WHAT IS PROTEIN POWDER AND DO I NEED IT?

Updated: Dec 14, 2021

These mythical tubs of different flavoured substance that are largely associated with boys and girls with muscles. Are they safe? Are they dangerous? Do you need it? Let’s break it down.

Do you need protein powder? In short, no. But, let’s give some context. You can get adequate/sufficient protein from food to support your training and everyday life.


Why would I need it? Convenience. If you have a busy life, or want to increase your protein intake. It can also be used to cook and bake with, upping the protein in a meal of your choice. In my opinion, it’s a fantastic accompaniment for your oats in the morning.


What is it? The most common form is whey, which is derived from milk. In recent years, protein powder has been developed from soy, rice, pea, flax amongst others. Whatever your dietary requirements, you can find a powder that suits you.


What does it do? Protein’s main purpose is to repair, rebuild and maintain muscle tissue. You want to retain and build as much muscle, in my opinion, as humanly possible. For me and my clients, I like them to focus on two things with their nutrition, calories and protein levels, whatever their goals.


How will it help me? Eating adequate amounts is essential, for not only building muscular toned physique but also leaving your fuller for longer, sometimes referred to as satiated. Protein also has a greater thermic effect on the body, when compared to carbs and fats. This means you'll burn more calories with a higher intake. Winner.


But what if I don't want to use protein powder? Here are some examples of other sources of protein you can try instead...


Meat/Fish

Chicken, Turkey, Beef, Lamb, Pork, Tuna, Cod, Haddock.

Vegetarian/Vegans

Yoghurt, Eggs, Cheese, Seitan, Tofu, Edamame, Tempeh, Lentils, Chickpeas, Beans, Quinoa, Oats, Nuts, Peas, Broccoli, Spinach, Sweet Potatoes.


How much protein should I take? I would recommend a gram per pound of bodyweight from different sources. Take me for example...

Weight: 92.5kg > 204lbs

Protein: 190g - 210g per day

Okay, so which one do I buy? For me the best on the market is ‘Optimum Nutrition Gold Standard’. All the flavours are fantastic and it’s a very high-quality product. There are many companies out there to suit all budgets, find one that works for you, your goals and your wallet.


I hope that's helped you gain a greater understanding. I'm here to help, send me a message if you have any more questions 👍

Ollie


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