'Protein is a major building block for our muscles, hair, nails, blood and our internal organs such as the brain. Without protein we wouldn't be able to complete the day-to-day tasks we take for granted', says Australian Celebrity Nutritionist and IsoWhey Ambassador Zoe Bingley-Pullin.
'Our body requires essential amino acids found in protein – at least nine of the 22 most important amino acids. There are no immediate noticeable symptoms of low protein levels, but as protein maintains muscle growth, muscle mass may deteriorate with lack of protein, leaving us with a poorly toned body, thin brittle hair and even skin conditions that take time to improve.'
While protein is found abundantly in meat, there are other sources and means of keeping your protein levels up, especially if you are vegetarian.
Here is some information on the major types of protein powders broken down for you and a few myths debunked.
WHEY PROTEIN, WHAT YOU NEED TO KNOW ABOUT IT
Whey protein is by far the most popular type of protein used in protein powders. For most people it is the best all round choice in terms of taste, quality and cost. It is derived from milk; the protein portion of whole milk consists of 20% whey protein and 80% casein protein.
There are several types of whey protein including Whey Protein Concentrate, which contains low levels of fat and low levels of carbohydrates (lactose). There is also Whey Protein Isolate which is further processed to remove all the fat and lactose – it usually sits at around 80% protein.
'Whey protein helps manage the body's glycaemic index and serotonin levels which helps the body feel full and curb cravings. When used in conjunction with healthy eating and an exercise regime, a good quality whey protein such as the scientifically formulated IsoWhey with 23 vitamins and minerals, pre- and probiotics and digestive enzymes helps to nourish the body and manage healthy weight' says Zoe Bingley-Pullin
WHAT SHOULD WOMEN LOOK FOR IN WHEY PROTEIN?
A good quality whey protein (preferably from grass-fed cows) will help optimise absorption of the nutritional benefits in whey protein. Opt for a scientifically formulated protein which contains pre- and probiotics, vitamins, minerals and digestive enzymes to help aid in digestion.
Be aware that not all whey protein is created equal. The quality of whey protein is often dependent on the cows' diet as it can affect the nutrient content of its products. Choose whey protein that is sourced from grass-fed cows; the milk is rich in beta-carotenes, a precursor for vitamin A.
For optimal results, also consider a protein powder that is low in sugar, gluten free and free from artificial colours, flavours and sweeteners.
Like whey protein, casein protein is another milk protein derivative which is made from the curds that are separated from the whey in the manufacturing process. It is generally accepted as a slower absorbed protein. It has a gel-like consistency and is generally used in thick shakes and desserts.
EGG WHITE PROTEIN
Egg white protein was the most popular type of protein supplement until the milk protein options surpassed its popularity due to taste and cost.
Like milk proteins, egg white is also naturally low in fat and carbs. Egg white protein is cholesterol-free and an excellent choice for those who wish to avoid dairy products.
Soy and hemp are unique among vegetable protein sources as they both supply eight amino acids whereas most vegetable proteins lack one or more.
Soy has additional benefits too. The isoflavones in soy provide antioxidant benefits, heart health benefits and is often used by women transitioning through menopause. For all its benefits however, soy protein has a characteristic taste that can be hard to completely mask with flavours, especially when soy is the sole protein source in the product.
Soy protein is a plant-based powder derived from soy beans. Some research indicates that it may have an effect on oestrogen levels.
Rice protein has many benefits for health and fitness. It provides a convenient source of protein for vegetarians and others who follow strict diets, and it is allergen friendly.
Like other protein sources, rice protein can assist with weight management and it is low in fat and low in calories. It also generally contains nine essential amino acids - that is, amino acids that cannot be synthesised within the human body and therefore need to be supplied by the diet.
The humble pea is a power-packed veggie protein source that is especially good if you have specific food allergies or sensitivities. If you exercise regularly, pea protein can help provide a pre-workout energy boost and improved post-workout muscle recovery. It has a complete array of amino acids including high levels of branched-chain amino acids (BCAAs).
Pea protein, which may aid in weight management, has a similar amino acid profile to whey protein and it is particularly high is arginine, lysine and phenylalanine. It also digests easily since it contains no lactose or glutens - and that means no bloating.
IsoWhey® is a long-term lifestyle complement to healthy eating and exercise. It is scientifically formulated, low-carb formula provides 15g of pure whey protein per serve, 23 vitamins and minerals, as well as prebiotics, probiotics, digestive enzymes and alkaline seagreens. IsoWhey® contains no artificial colours, flavours or sweeteners, and is gluten-free. Visit isowhey.com.au for more delicious recipes to keep you nourished.
Nutritionist/Chef and IsoWhey® Ambassador
Founder of Nutritional Edge and IsoWhey ambassador,
Zoe Bingley-Pullin, has long been passionate about the food in our lives. A nutritionist (Diploma of Nutrition, Sydney) and internationally trained chef (Le Cordon Bleu School, London), Zoe helps people embrace the benefits of food through education and understanding.
Zoe is the co-host, alongside Adrian Richardson, of Network Ten's Good Chef Bad Chef. She is the author of Eat Taste Nourish (New Holland), a practical book focusing on functional nutrition and how to create delicious and healthy food in simple ways. Zoe is also a regular contributor to national publications such as the Fitness First magazine.
isowhey.com.au or Phone: 1300 476 943
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