No matter what your fitness goals are, whether you’re looking to gain weight, build muscle or lose weight for summer, Nutrition Warehouse has a range of protein powder supplements to suit your personal goals and fitness journey.
We all know and love a great protein powder, but do we know what role protein plays in our body and why we should include a daily protein shake in our routine? Get the lowdown on how protein powders help you build muscle, support your recovery, and enhance your performance.
What is Protein?
Proteins are essential nutrients for the human body. They are one of the building blocks of body tissue and can also serve as a fuel source. Protein is a nutrient used in the human body for growth and maintenance. Aside from water, proteins are the most abundant kind of molecules in the body. Protein can be found in all cells of the body and are the major structural component of cells found in organs, skin, and hair but especially muscle. When broken down into amino acids, they are used as precursors to nucleic acid, coenzymes, hormones, immune response, cellular repair, and other molecules essential for life. Additionally, protein is needed to form blood cells.
Protein for Muscle Support
When it comes to supporting muscle, it’s important to supplement your diet with a high quality, premium protein and depending on your requirements, the protein source can vary. Whey Protein Blends deliver a cost effective and premium quality whey protein powder from a variety of protein sources to improve muscle protein synthesis. Often, a Whey Protein Blend can combine Whey Protein Isolate and Whey Protein Concentrate or it may contain a combination of protein powders. If you’re looking for the maximum amount of protein with the least amount of fat or additives to add lean muscle to your frame, a Whey Protein Isolate (WPI) will deliver everything you need. Using a Whey Protein Concentrate (WPC) supplement can increase muscle recovery, support your immune system, and provide the necessary building blocks your body needs to stay healthy. Egg Protein is also a popular alternative for users that are allergic to whey or soy but require a high protein solution. Similarly, Beef Protein is a great solution for allergy sufferers or those wanting to try something different. Beef Protein can help improve recovery, has little to no gastric stress and is a great way to get in a low-fat, high protein source. Natural Proteins contain all of your essential amino acids and can be derived from whey, milk caseins, pea protein, rice protein or soy.
Protein for Weight Management
If you’re looking to manage your weight or lose weight, Weight Loss Protein Powders can be helpful in your weight loss journey. These types of protein powders are high in protein, but low in carbohydrates and fat. Using a protein supplement, particularly aCasein Protein Powder can help keep you fuller for longer which leads to smaller portions and less snacking. Casein is slowly digested in the body and is effective in reducing muscle breakdown by steadily releasing amino acids into your bloodstream and suppressing protein breakdown. Meal Replacement Proteins are also a convenient way to support your diet with the vitamins, minerals, and nutrients you need while you’re on a diet or are simply time poor and looking for a quick meal solution to fit into a packed schedule.
Protein for Weight Gain
If you struggle to gain weight, keep weight on or have a physically demanding job, Weight Gainer protein powders provide the necessary calories you need to gain weight or sustain your weight. Weight Gainers are packed with high-protein sources, easily digested carbohydrates and good quality fats to maximise your energy levels while boosting your calorie intake.
Protein for Vegans and Vegetarians
There are a number of Plant Based Proteins which are ideal for vegetarians, vegans and those who have lactose intolerances or sensitive stomachs. Plant Based Proteins such asSoy Protein contains all the essential amino acids, Pea Protein which is a great source of the amino acid Arginine, and Rice Protein are generally considered allergy safe and easier to digest than whey proteins. Vegan protein powders have excellent bioavailability which means your body is able to digest and absorb the nutrients more effectively, so you’ll feel the full benefits of your protein supplement.
Nutrition Warehouse stocks a wide range of protein powders online and in store Australia-wide. Still unsure of which is the best protein powder for you? Check out our Top 10 Protein Powders and if you’re looking for a healthy, convenient protein snack, check out our range of Protein Bars & Cookies to meet your workout and nutrition needs.
Do I need a protein supplement?
The amount of protein you need can vary depending on how you eat if you're doing resistance training and what your lifestyle looks like. Protein powders are one of the most researched supplements, so they are generally considered safe to add to a diet and exercise regime that has been tailored to your specific body composition goals.
How much protein do I need to take?
Recent research has shown we need 1.2-1.6 grams of protein per kilogram of body weight. For example, if you weigh 80kgs, you will need 96-108g of protein per day. This general guide is for normal protein requirements and does not consider the protein needed for elite athletes or bodybuilders. It is important to note that protein requirements will change depending on age, physical activity, and lifestyle so you will need to adapt these as you go.
Will I gain weight if I take protein powder?
It depends on why you’re using your protein powder. If you’re looking to gain mass and take a weight gainer protein then yes, you will most likely see weight gain but if you’re supplementing your diet and exercise regime with a protein powder, this alone will not see unwanted weight gain. If you’re looking to lose weight, you need to be in a calorie deficit so make sure you adjust your diet if you’re adding a protein supplement to your eating plan.
Do I need protein post workout?
Science has shown it doesn't make a huge difference when you take protein so for most, it's a personal decision. If you wake up super early to train and don't enjoy feeling full, take a protein post workout but if you train later in the day, it may suit you to take your protein prior to working out.
What type of protein shake has no dairy or lactose?
If you're sensitive to dairy or lactose, Nutrition Warehouse has a wide range of plant-based protein powders that do not contain dairy or lactose but can still offer the support you need for your workouts. Plant-based protein powders, Hemp Protein, Pea Protein, Rice Protein and Vegan Protein Powders are all suitable options for you.
What is the difference between Whey Protein Concentrate (WPC) and Whey Protein Isolate (WPI)?
While both these whey proteins come from the same place, the filtration process is slightly different. WPC is micro-filtered once and WPI is micro-filtered a second time to remove any fats, carbs and sugars. WPI is a purer and more refined whey protein than WPC.