Protein powder was once confined to the domain of body building but there is now an abundant choice available on the supermarket shelves. But what are the proven benefits of protein powder and how do you choose the best one for you?

Why use a protein powder?

Protein, along with carbohydrates and fats, is an essential macronutrient that we must consume each day. Most of us associate protein with building muscle but is needed for our immune system and to produce hormones and enzymes.

Protein powders can be a helpful supplement for several reasons:

1. Ensuring you meet your daily requirements

We need approximately 1gm of protein per kg, more if you are very active or doing strength training or if you have a chronic illness. Our requirements also go up a little as we get older. If you struggle to get this amount of protein each day, then supplementing may be a good choice for you.

2. Weight loss

Eating 20-30 grams of protein with each meal helps with appetite control, leaving you feeling full longer and less likely to snack.

3. Blood sugar control

As well as helping with feeling full, regular protein throughout the day helps to stabilise blood sugar levels. It is important to try and spread your protein evenly across the day rather than just eating a big chunk of steak for dinner.

4. Muscle growth

Protein is well known to assist in building muscle, however you cannot simply increase your protein intake and expect to bulk up. You need to do strength training in combination with eating adequate protein.

5. Recovery after exercise

Consuming protein within an hour of a hard workout can assist with muscle recovery and repair. You do not need additional protein after a gentle walk or yoga class.

6. Convenience

Protein powders offer a quick convenient source of protein when you are travelling, do not have access to fresh food or after a workout. It is important not to use these as a meal replacement as they do not contain other essential nutrients.

Animal v Plant proteins

Proteins are long chains of individual amino acid molecules. Some amino acids can be made by our bodies however there are 9 amino acids that we cannot make so these essential amino acids must be included in our diet.

The source of your protein is important in determining whether you will be getting all these essential amino acids. In general animal sources of protein (for example meat and milk) and soy products will contain all the essential amino acids while other vegetarian sources of protein may have very low levels of some essential amino acids. This is important when considering firstly, whether you are getting enough protein and secondly when choosing a protein powder – vegetarian protein powders may not contain all these essential amino acids – for example pea protein powder, rice protein powder and hemp protein powder or anything labelled “plant based”.