Hi, my name is Desiree Winkel, owner and founder of Fitness Coaching. I’ve been working for years in my own personal training studio with clients who like to get fit and healthy, and even those who are in pain. My clients love to train in a cosy, clean, and absolutely friendly atmosphere. Follow what we do on Facebook Instagram
As a nutritionist and sport nutrition advisor, I am often asked by my clients why it is necessary to start to add protein to their daily food habits. Is protein powder use necessary? Does it really work? How much does one really need? What kind should one take? What is the best protein powder?
This article is not meant for you if you want to learn the science behind the ion-exchanged, cross-mutated, isotopically labelled protein tracers... blah-blah-blah. In this article, I will strip away all the hype, science and confusion that surround protein powder. Take note of the very important information and know that when you have kidney issues, you must not take protein shakes unless your physician tells you that it’s okay to do so.
By the time you are through reading this article, you will become the resident protein powder expert and amaze your friends the next time you visit the sport nutrition store. No more hours’ long shopping trips looking and not having a clue what you’re looking for.
Protein powders and meal replacement drinks tend to be more cost effective than whole food. Don't get me wrong, though. Protein powders are still supplements in my book as supplements are simply an addition to one’s diet. I emphasize this because the focus of any diet should be food. Whole food is often preferable to powders because it can offer a whole spectrum of nutrients that powders do not.
Most of your dietary protein should come from meat, fish, poultry beans and eggs. However, getting all your protein from whole food is not always practical or convenient, especially if you have to eat six or more times a day to get your required intake. The take-home message is that food and supplements are essential to fulfilling an optimal nutrient intake including the required level of protein intake.
I assume that over 95% of you reading this do not have a personal maid at home cooking all your meals while you sit around waiting for your next meal. Do not make the fatal mistake of thinking protein powders can take the place of a solid training and nutrition program.
Does protein really work? The obvious answer is “yes”. You are fully aware that protein is composed of building blocks called amino acids which perform a variety of functions in the body including building and maintaining healthy muscles when combined with diet and exercise.
Protein also does the following:
- Supports red blood cell production
- Supports the immune system
- Maintains your hair, fingernails, and skin healthy
However, not all protein powder is created equal and it's important to note that not all protein powders are as healthy as they claim to be. Unfortunately, most protein powders are loaded with problematic ingredients such as artificial colours, fructose, saccharin and aspartame. Look for a protein powder with natural ingredients rather than products that are sweetened with chemicals and made with ingredients that are certainly not going to create an environment for muscle growth and fat burning.
Here in Sint Maarten, more and more supermarkets are selling different brands of protein powder: Vegan, Plant, Egg and Whey. The problem for me is that supermarkets and nutrition stores are selling so many brands without even knowing what they are selling and to whom. They also sell other supplements like hydroxycut fat burners among others that are very dangerous to your health if you don’t know how and when to use them.
In the past, one of my criteria for a healthy protein product was that it was great-tasting and should mix easily. Most protein powders mix quite easily, even when using just a spoon; however, I was disappointed to discover that taste will inevitably be sacrificed for a safe and healthy product, but I can live with this.
You see, once a product is removed of all artificial chemical sweeteners such as aspartame or sucralose, and simple sugars, it is left almost tasteless and sometimes even gross.
How much pure protein does one need to achieve one’s goals?
Protein is an extremely important macro nutrient and should be eaten frequently throughout the day. I recommend at least 1-1.5 grams of protein per pound of lean body mass. This means that if you are 150 pounds and 10% body fat (150 x 0.10 = 15 lbs of fat leaving 135 lbs of lean mass), you will require at least 135 to approximately 205 grams of protein per day.
I recommend that protein powder be used primarily for your pre-workout, workout and post-workout shake. This is when liquid food is more advantageous over whole food since it has a faster absorption rate. I do not recommend protein powder be used for meal replacements for more than two meals. Here is what a typical day might look like:
- Meal 1 (breakfast) whole food
- Meal 2 (mid-morning) liquid protein meal
- Meal 3 (lunch) whole food
- Meal 4 (mid-afternoon) whole food
- Meal 5 (pre- and post-workout) liquid protein meal
- Meal 6 (dinner) whole food
- Meal 7 (before bed) whole food
When working out in the morning, change Meal 1 to Meal 5 and vice versa.
Before deciding which protein powder is necessary, here is a short protein primer to help you make sense of which to choose from the thousands of different protein powders.
Whey Protein makes up 20% of total milk protein. Whey is acknowledged for its superior amino acid profile, high cysteine content, fast digestion, and mixture of peptides. Casein Protein makes up 80% of total milk protein. Casein is acknowledged for its superior amino acid profile, slow digestion and mixture of peptides. This is a great night-time protein.
If you need any help or want to buy a great basic protein, Fitness Coaching can help you. We are specialized in fitness training. Remember this is different than body-building. We sell all the necessary supplements and promote normal food habits.
If you have questions or need more information about Fitness Training, call me, Desiree Winkel, at 524-7700. We are located on Welfare Road, next to North Eastern Insurance, on the first level of the building.
