SUPPLEMENT BASICS: CMT & PROTEIN POWDER
Helping increase daily protein intake without breaking the bank, and offering vegetarian and vegan options
PROTEIN: THE BUILDING BLOCK OF MUSCLE
Without an adequate amount of protein in a diet, muscle growth will be limited.
Protein plays a vital role in the creation and maintenance of muscle, building, and repairing tissue. Protein is found in many foods, with the main sources being meat, fish, dairy, and legumes, with the highest concentration of protein being in meat.
When undertaking an exercise regime focused on growing muscle or strength, a person's diet is recommended by some trainers to be up to 40% protein in order for the body to repair the natural damage caused by exercise, and in turn, helping a person gain muscle strength and mass.
However, as the most common source of protein is meat, having a high protein diet can be expensive due to the volume of food required, or present dietary issues for people who do not eat meat. This is where protein powders come in. They are a cheap source of protein that comes in many different forms, accounting for dietary requirements and digestion rates.
WHEY PROTEIN
The Basic Protein Powder
WHAT IS IT?
Whey Protein is the most common protein powder on the market, coming in many different flavours, sizes from countless brands. Whey itself is the liquid that remains after milk has been curdled and strained. Generally, a regular serving ranges from 25 grams to 30 grams and is mixed with water or milk in a sports shaker, taken during the day or after exercise.
WHAT IS IT USED FOR?
Increasing protein intake in a diet. Protein is sometimes mistaken as a good source of energy, which it is not.
WHAT TO LOOK FOR
Protein per serving is the most important aspect to look for. Some protein powders may have a lower amount of protein per serving or contain high amounts of sugar or carbohydrates which can impact a person's diet. A minimum of 80% protein per serving should be seen from a high-quality whey protein powder.
Also, don't be fooled be BCAA's. A high BCAA count isn't indicative of a high-quality product and may indicate protein spiking, a process where cheap BCAA's are used to artificially increase the perceived amount of protein in a powder. Another feature to look out for is protein blends, which tend to be a mix of cheaper, basic whey protein, and more expensive versions, such as isolates. These are still high-quality products but may not have as high a protein nutrition profile as a dedicates isolate powder.
WHEY SELECTION
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WHEY ISOLATE
Higher quality protein at a higher price point
WHAT IS IT?
Whey protein isolate indicates a higher quality protein source and results in more protein per serving.
WHAT IS IT USED FOR?
Used mainly by people looking to maximise their protein intake.
WHAT TO LOOK FOR
>90% protein content is an indicator of a good quality whey isolate protein powder.
ISOLATE SELECTION
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HYDROLYSED WHEY
A fast absorbing and easily digestible protein
WHAT IS IT?
Hydrolysed whey is ideal for people who have issues digesting regular whey protein, which can cause bloating and gas. Due to the structure of hydrolysed whey protein, it is more easily digested by the body.
WHAT IS IT USED FOR?
People who want a more easily digestible source of protein
WHAT TO LOOK FOR
Protein content is important, but as long as the whey powder specifies it is hydrolysed, then that is the main feature of this protein powder.
HYDROLYSED SELECTION
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CASEIN
A slow digesting protein, ideal for nighttime recovery
WHAT IS IT?
When whey protein is created, casein protein is also produced as part of the same process. Casein protein reacts differently when consumed, taking a longer time to be digested than other proteins.
WHAT IS IT USED FOR?
A late evening or pre-bed protein shake to aid muscle growth throughout the night.
WHAT TO LOOK FOR
A high quality casein protein powder will contain over 80% protein per serving, with added BCAA's. Due to casein protein being taken pre-bed, ensure it has minimal sugar content.
CASEIN SELECTION
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VEGAN/PEA/OTHER DERIVED PROTEIN
Protein powders that accommodate people's dietary requirements
WHAT IS IT?
Whether a person is lactose intolerant, vegetarian, or vegan, there will be a protein powder out there that will suit your needs. These include pea, rice, and hemp-derived protein powders.
WHAT IS IT USED FOR?
People with dietary requirements that result in not being able to consume whey protein, or are looking for a more environmentally sustainable protein powder.
WHAT TO LOOK FOR
As with all protein powders, ensure the protein content is over 80% protein per serving, and that sugars and fat content are minimal. It's also worth noting that due to whey being the most popular protein powder, alternative powders tend to be more expensive.
PLANT SELECTION
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