Weighing up the benefits of protein supplements
Protein powder is one of Australia’s most popular health and fitness supplements, but do the benefits live up to the hype?
Learn more about protein here
So what is all the fuss about protein powders? Whey powder has been used by body builders and those in the fitness know for decades, but suddenly it’s mainstream.
Everyone is mixing it into their liquid of choice, be it plain old H2O, almond milk or turmeric-flavoured spring water collected by Tibetan monks
Blended into a shake, it has become an easy and portable option to revitalise muscles and energy after a workout and to satisfy hunger.
“Protein is a powerful packet of energy made up of a number of amino acids essential for muscle growth and proper hormone, reproductive and cognitive function,” Bondi Protein Co (BPC) founder Christian Rocchi says.
“It can help develop lean muscle mass, assist with fat loss, deliver essential nutrients and improve metabolic activity.”
The huge variety of powders available are condensed sources of protein from animal or plant foods. Whey is the most common, though soy, rice, casein (milk), egg and pea protein powders are also available.
For exercise fans, Christian says protein powder can help maximise returns from high-intensity activity, whether it be a weights workout, yoga session, run on the beach or team sport.
Proteins are made up of various combinations of about 20 amino acids, which are the building blocks of protein. Nine of these are classified “essential” because humans can’t manufacture them, so we have to source them through our diet.
Australian Institute of Sport head of sports nutrition Louise Burke recommends active people aim for up to 1.5g of protein per kilogram of body weight. Optimal protein intake should be spread across a day, rather than at one sitting, which is where supplements can be handy.
“We should spread our protein intake over each of our meals,” Louise says. “Traditionally, that’s very easy at dinner time, but not always as easy at other times.
“For busy people trying to eat everyday meals when they’re on the run, a protein smoothie can be handy as it is portable. It can also be good for the frail and the elderly, or the sick, who might not have the energy to eat a full meal but still need their protein.”
You need to get your diet right before you add a protein supplement. This means eating a variety of nutritious foods from the five food groups.
Dietitians Association of Australia spokeswoman Simone Austin, who works with Hawthorn Football Club, says players use protein shakes after a game when they’re exhausted and can’t face food but need to replenish their energy.
She agrees with Louise, however, that a holistic diet is important.
“You need to get your diet right before you add a protein supplement,” Simone says. “This means eating a variety of nutritious foods from the five food groups.
“Wholefood gives you more than just protein. It has the carbohydrates, fibre, vitamins, minerals and antioxidants that protein powder doesn’t necessarily include, so if protein powder is part of your health-and-wellness plan, think about rounding it out.
“If you’re making a protein shake, add milk for calcium and electrolytes and fruit for fibre, vitamins and minerals.”
Simone says protein can aid weight loss because it improves satiety, or that feeling of being full, and requires more energy than fat or carbohydrate to process and store in the body but again, she says, it’s all about balance.
“If you’re using it as a meal replacement and have it for breakfast, think about what you may have missed in that meal, such as the fibre you would normally get from cereal, and add that into your day later on,” she says.
If you’re unsure about how best to use your protein supplement to back up your health or exercise plan, Simone suggests talking to a dietitian.
“And generally I’d suggest buying an Australian-made and produced product that complies with the Australia New Zealand Food Standards Code and good manufacturing standards.”
Christian’s BPC smoothie
“I’ve gone right back to my original favourite with this one. Blend together one banana, a spoonful of peanut butter, two scoops of BPC Vanilla Whey Powder, almond milk and ice blocks.”
Shop for all your protein needs at Chemist Warehouse.
Written by Liz McGrath
