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ALL YOU NEED TO KNOW ABOUT PROTEIN POWDER SUPPLEMENTS!

January 22, 2019

 

 

The growing industry of sports supplements without the regulation is simply a battle of marketing. Who has the better label / name? With more choice than ever before many individuals use them without understanding why or what they are taking. It’s important to remember the name ‘supplement’ and these are not responsible for your results however can aid them by bridging any nutritional gaps in your existing diet!

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Below are some extremely common questions I receive regarding protein powder supplements:

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➡️ 1) WHEY ISOLATE VS CONCENTRATE

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Firstly, be clear that both these proteins are absorbed rapidly by the body (almost the same rate) so don’t be sold based on a WPI being absorbed quicker. The main difference between the two being that WPI has a higher protein content and typically less carbs, lactose and fat and generally tastes better. However, for the price difference that some brand names charge (or unless you’re lactose intolerant or competing on stage) then WPC will suffice and still do the job for you - We’re talking a difference of 10% protein content between WPI/WPC

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➡️ 2) COMPLETE VS INCOMPLETE PROTEIN

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This is an important one because amino acids that can’t be produced by the body are known as essential amino acids, there are a total of nine of them and they are the building blocks of protein. A protein supplement that is considered ‘complete’ has generous servings of all nine amino acids. Without them, your body’s cells use their own proteins to get those missing amino acids = incomplete protein. (For those interested they are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonlne, tryptophan, valine)

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➡️ 3) TYPES OF PROTEIN?

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Whey, casein (slow release), hemp, egg, soy, rice and pea proteins. Simply determines where the protein source is coming from. Like food, some sources are better than others due to it’s macronutrient profile and (as mentioned above) amino profile. Unless you’re a vegan then the most commonly used protein is whey protein which derives from dairy! I think very highly of casein protein also which has proven to get good results for me personally in the past when I’ve simply added an extra shake each night before bed!

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➡️ 4) WHAT TO LOOK FOR WHEN SHOPPING

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Be mindful, there is a lot of rubbish products out there, don’t let a jacked salesmen be the person to sell you the product - do the research yourself. Look at the ingredients - fillers are a big problem, lots of products are filled with artificial sugars and flavours, less ingredients the better. Look at the protein content - find something between 80-90% protein. Look at the amino acid profile - identify all nine essential amino acids. Reputable brands: UPS, ON, ATP Science.

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➡️ 5) WHEN TO TAKE PROTEIN

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Protein is used to build and repair muscle so the best time to take a protein supplement is at the times your muscles are most vulnerable - In the morning after waking up in a catabolic state due to being in a fasted state for the past 8 hours (why casein is good to use) and post-workout after a big session and when you’re body is in it’s most anabolic environment. It’s important to pair protein with carbohydrates especially after workouts to replace glycogen stores in the muscle and to help protein reach the muscle more efficiently!

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Lastly, protein supplements should not only be associated with bodybuilders and muscle gain goals. Studies have found that higher protein breakfasts can aid the fat loss process. If you are training regularly you should have some form of protein supplement! Feel free to speak to me directly to find a product that best fits. I hope this information helps someone out there. 
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Hayden Crossley 

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