Boosting your fitness regime in time for your Christmas vacation is great, however you need to ensure that if you increase your training load substantially, your nutritional intake is adjusted accordingly to provide your body with adequate energy for both performance and recovery.
“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, which contains 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.
The territory of protein powder can be a daunting topic for women so here is some information on the key types of protein used by women and a few myths debunked.
Whey Protein
Whey protein is 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
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.
Egg White Protein
Egg white protein powder 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.
Brown Rice Protein
Brown rice protein has many benefits for health and fitness enthusiasts. 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.
Pea Protein
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 in arginine, lysine and phenylalanine. It also digests easily since it contains no lactose or glutens – and that means no bloating.
Protein can support muscle mass in active women
Protein shakes are an easy and convenient way of providing your body with the building blocks to stimulate muscle recovery from the exercise you are doing. This is great in the long term since maintained muscle mass can support weight management and a higher metabolic rate.
‘It is important to note that a good protein shake should also include a combination of fruits and vegetables. Chia seeds, flax seed oil and coconut oil are great options to maximise the nutritional value of your protein shake. Also consider including your daily serving of fruits and vegetables in your smoothie. Two servings of fruit and five serves of vegetables per day are recommended for the average adult,”says nutritionist Zoe Bingley-Pullin.
Protein can provide great benefits
There is also a common misconception that protein is laden with fats and a high amount of carbohydrates.
In some situations this fear can be valid as there are some protein shakes that are created as ‘gainers’which are high in calories to help provide the extra energy that individuals need to gain extra muscle, but these shakes are not designed for the general population who are simply looking to increase their intake of quality proteins. There is an array of protein powder shakes designed for a variety of people with different goals. The key is to choose the product that best suits your lifestyle.
Protein is one of the best kept beauty secrets
From hair to fingernails, protein is a major functional and structural component of our cells, so making sure you meet your daily needs from a range of sources makes sense as part of your beauty regime. Choose from dairy, beans, eggs, fish, lean meats and quality protein powders, without fillers, to meet your needs.
Awareness
For all of the benefits that protein powders provide, high doses may cause some side effects in some people such as a change in bowel movements, bloating and headaches. This may be due to an increase in protein intake, lactose content (if the powder is based on whey) or a change in diet which may have a cleansing effect.
When using protein powders, always read the label, choose one that has additional vitamins, minerals, pre- and probiotics and make sure that you incorporate them into a balanced diet. High protein diets increase the body’s need for water, so it is recommend to increase your daily water intake.
About Zoe Bingley-Pullin
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.
Try some delicious protein packed smoothie recipes below…
Green Tea, Kale and Mint Wholefood Smoothie
Serves 1
Prep 5 minutes
INGREDIENTS
- 2 scoops of pea/rice/whey-based protein powder to taste – Vanilla Flavour would work best!
- 1TSP Organic Kale, Collard Greens and Brocolli Spout Powder
- 1 cup brewed green tea
- 1/4 cup mint leaves
- 1/4 avocado flesh
- 1/4 cup pear flesh
METHOD
1 Put all of the above ingredients in the blender with ice. Blend
Summer Surprise Mango, Tumeric & Coconut Wholefood Smoothie
Serves 1
Prep 5 minutes
INGREDIENTS
- 2 scoops of pea/rice/whey-based protein powder to taste – Vanilla Flavour would work best!
- 1TSP IsoWhey Wholefoods Organic Lucuma, Chia + Wildcrafted Coconut Powder
- 1 cup coconut water (chilled)
- 1/4 cup fresh or frozen mango
- Pinch of tumeric
METHOD
1 Cut up all of the ingredients. Put all of the above ingredients in the blender with ice. Blend
Antioxidant -Rich Berry & Beetroot Wholefood Smoothie
Serves 1
Prep 5 minutes
INGREDIENTS
- 2 scoops of pea/rice/whey-based protein powder to taste – Vanilla Flavour would work best!
- 1TSP Organic Beetroot, Maqui and Goji Juice Powder
- 1 cup almond milk
- 1/4 cup frozen mixed berries
METHOD
1 Cut up all of the ingredients. Put all of the above ingredients in the blender with ice. Blend
Afternoon Pick- Me Up Maca, Cacao, Dates and banana Wholefood Smoothie
Serves 1
Prep 5 minutes
INGREDIENTS
- 2 scoops of pea/rice/whey-based protein powder to taste – Vanilla Flavour would work best!
- 1TSP Organic Maca, Cacao and Mesquite Powder
- 3 Pitted Dates
- 1/2 Small Banana
- 1 cup almond or coconut milk
METHOD
1 Cut up all of the ingredients. Put all of the above ingredients in the blender with ice. Blend
