Protein Powders

Overview

Protein powders have come a long way over the last few years to the point where there are hundreds of brands available, each with a range of flavour options to suit any palette. With this huge range of choices comes a somewhat overwhelming market, especially if you are buying for the first time. This blog post is here to give you some information on proteins, highlight how and when they can be used and provide some examples of awesome proteins that we would recommend to our customers, that way you can be a bit more informed the next time you want to add a protein powder to your shopping cart.

Why is Protein Important?

Proteins are the building blocks for just about everything in the body, making protein one of the most important macronutrients for us to consume. If you are reading this post, there is a fairly good chance that you are wanting to consume protein powder for the purpose of gaining muscle, which is where protein becomes even more important. The synthesis of new muscle tissue requires a stimulus for growth which comes from resistance training but it also requires the building blocks that make hypertrophy possible which is of course, protein! Additionally, protein is also very important for overall recovery and reducing soreness in between training sessions. If building muscle is your main goal, protein is going to be even more important because adequate protein is needed to activate muscle protein synthesis which is the precursor to muscle growth occurring in the body. As you can see, protein is absolutely essential to humans, especially those with athletic goals, which is why protein powders have become so popular since they first burst into the supplement market.

Types of Protein

Whey Protein Blends

Whey protein powder is one of the most common protein supplements and that is because it gives you the best of everything. As the name suggests, these products are a blend of slow, medium and fast digesting protein which gives you a comprehensive supplement that will be a great option for the majority of user. Whey protein is derived from milk, so a whey blend will contain dairy which is an important consideration if you have intolerances. A whey protein blend will provide a range of benefits including enhancing recovery and promoting muscle repair. People often use a whey protein shake post-workout or as a snack because protein is very effective and reducing cravings due to its high satiety index. If you are looking for a protein powder that is a great all-rounder, a whey blend is the way to go!

WPI (Whey Protein Isolate)

A products’s protein quality is generally defined by how much whey protein isolate it is made up of. This is because whey protein isolate is the pinnacle when it comes to high-quality protein sources. As the name suggests, this type of protein has been isolated to ensure it is of the highest calibre. WPIs are made by taking a standard whey blend and putting it through an extra step of refinement in order to remove as much lactose, carbs and fat as possible and ensuring the protein content is as high as possible. Whey protein isolate is favourable because it is fast digesting, easily absorbed and lower in lactose so it is far less likely to cause gastrointestinal discomfort. If you are an athlete who is trying to get the most out of their nutrition, it would be a service to yourself to include a WPI in your diet!

Casein Protein

They say that the best things in life take time, and that is definitely the case when it comes to casein protein. Casein protein is once again found in dairy products and is the second type of protein found in milk other than whey. The thing that sets casein protein apart from whey is that it is slow digesting and takes longer to break down. This makes casein a great option to use prior to bed so that your body can continue to receive a steady stream of amino acids while you sleep. Casein is also very handy to use when a customer requires a protein to help with hunger cravings as its slow digestibility means it can keep you fuller for longer. Whilst this type of protein is frequently consumed as a shake, the Trent of casein custard has gained a lot of popularity in Australia recently with people loving the dessert style casein protein to satisfy their sweet cravings while helping them achieve their body composition goals.

Plant Proteins

Plant-based proteins have been steadily gaining more attention as there has been an increase in recent years in the number of people who follow vegan and vegetarian diets. Additionally, more people than ever are being diagnosed with lactose intolerance or less severe dairy allergies and for these people, whey protein is simply not appropriate. To meet this demand, a large number of brands have risen up, offering a range of plant-based protein options so that people can get their adequate amount of protein, whilst adhering to their dietary constraints. Some of the more popular plant-based sources include pea, brown rice, hemp and faba bean. Plant-based proteins were long thought of to be gritty and flavourless however today’s formulators are getting so good that most plant-proteins are rivalling their whey-based counterparts when it comes to taste!

Collagen Protein

Collagen is one of the most important proteins in the human body as it is the primary component of bones, ligaments, tendons and muscle tissue. Collagen can also be synthesised and hydrolysed to be use in protein supplements and this area of supplements has taken off in the last 12 months in particular. Collagen protein is a great option for someone who is unable to take a whey protein but is unable to find a plant protein that digests well or that they enjoy. Additionally, if someone wants a protein that mixes up more like a juice than a shake, the hydrolysed collagen protein will be a great option because of how light it is on the stomach.

Protein and Weight Gain

Protein powders have been shown to be beneficial for building muscle and looking to gain weight. In fact, if you are looking to put on weight, it is a very good idea to consume a decent amount of your calories from protein, as this will ensure you are providing your body with the substrate it needs to build muscle tissue. Some protein powders contain a significant amount of calories to fuel muscle growth and put the body in an environment to gain extra weight, known as a calorie surplus. At Power Supps, we have a large range of these products with a great price point, making items like this a perfect option for someone who is aiming to build muscle and gain overall size.

Protein and Weight Loss

Achieving optimal health and body composition goals can be greatly assisted with the use of a high quality protein, whether it be a plant-based or whey-based option. A good quality protein will help replenish the body with much-needed amino acids following exercise and will assist with recovery, which is especially important when in a calorie deficit. A high-protein diet is very important for anyone trying to lose fat for a number of reasons. Protein can help keep you fuller for longer, preventing snacking and helping to control your overall calorie intake. Protein has the highest thermic effect of food (TEF) which means that consuming and processing protein in the body burns more calories overall than when we consume carbohydrates and fats.

Whey Protein Powders vs Plant Protein Powders

When it comes to protein, there is an age old debate regarding whether it is better to consume a whey-based or plant-based protein supplement. Now, there is no denying that whey protein powders has a superior amino acid profile compared to plant-based protein however this does not mean they are inherently better in every situation. If someone has lactose intolerance and cannot consume dairy, it would not be appropriate to supply them with a whey protein and in this case, it would be much better to choose a plant protein. Plant based proteins now contain a combination of pea protein, brown rice protein and hemp protein to boost the amino acid profile, so that they are still very good even when compared to traditional whey. So in summary, which is better? If you can tolerate dairy, it is a good idea to go for a whey protein however if allergies or other dietary practices prevent you from being able to consume dairy, plant proteins are still a fantastic option.

Our TOP 5 Protein Powders

Rule 1 Protein is one of our biggest sellers at Power Supps. Their protein products taste incredible, mix up perfectly and are great value for money. Rule 1 produce both a WPI and a whey blend which are both extremely high quality and come in a wide range of flavours. Whether or not your goals are steered towards muscle gain, fat loss or general health, this protein is a fantastic option.

JD Nutraceuticals 100% WPI has received a huge amount of positive reviews over the years and that is because it is one of the cleanest WPI formulas on the market. Each serving contains 30g of protein and less than 1g of fat and carbs, making it an isolate in every way possible. If you are looking for a protein powder that will mix beautifully, taste incredible and boast some of the best macros and protein content in the game, this is the sign you’ve been looking for to try this protein!

Optimum Nutriton Gold Standard 100% Whey is one of the most popular brands of protein powder in the entire world and chances are, most gym trainees have tried it at least once. This protein powder comes in a huge range of flavours, is available in multiple different sized tubs and is very good value for money, making it a true all-rounder. Your goal might be weight loss, muscle building or general performance, either way, this protein will be a great choice.

Cyborg Sport Collagen Protein is a unique protein powder in the sense that it is not a plant protein or a whey, which makes it a great choice for certain customers. People report that this protein mixes up very light and the fruit-based flavours make you feel like you are drinking a refreshing juice rather than a dense protein shake. Cyborg Sport also makes this product in an unflavoured version which many users prefer as they can add it to any smoothie or meal.

Prana ON Power Plant high quality protein that contains absolutely no dairy or animal products. Prana have used a combination of plant protein sources as this boosts the diversity of the amino acids, making the formula more favourable. This protein powder is a great choice whether or not you are chasing weight loss, muscle gain or just trying to be the healthiest version of yourself. Protein shakes don’t need to contain whey to fuel your goals!

When to take protein powder?

For many years, there was a misconception that protein powders needed to be consumed within a specific 30-minute window following a workout in order to ensure the protein powder did its job correctly and supplied to muscles with adequate amino acids. Research in the last 10 years has shown this theory to be false and in fact, protein powder can be consumed any time throughout the day and will still be effective. With that said, some people simply enjoy consuming their protein powder after a training session because it helps them remember to take it and this is absolutely fine! Other people like to enjoy their protein first thing in the morning mixed into their oats or blended into their favourite smoothie, both of which are tasty and convenient ways of nailing your protein requirements. Finally, some people like to have a protein shake prior to bed in order to keep their muscles fed with amino acids throughout the night and to reduce hunger in the middle of the night. So as you can see whether or not its the first thing in the morning or the last thing before your head hits the pillow, protein is always a good option!

Do All Protein Powder Supplements Taste Alike?

As we have outlined, there are a few different types of protein, and they do have slight differences in the way they taste and feel in your mouth. A WPI will be the thinnest and lightest protein shake option and will be a lot more watery when mixed up compared to other types of protein. This is because a WPI undergoes an extra step of processing to ensure as much lactose and carbs are removed as possible, resulting in a very fine powder. A whey blend will be thicker and creamier than a WPI, so if you want something that is more filling and substantial, a whey blend will be a great choice for your protein shakes. Plant protein often contains a combination of protein sources such as soy protein, pea protein powder and a range of other sources, so it too will be a bit thicker than a whey protein. Finally, casein protein is the thickest of all and is commonly used to create a custard-like consistency however it can still be made into a shake if combined with enough fluid.

Summary

Protein powders are one of the most popular health foods for fat loss and muscle gain and can serve as a very valuable component of a well-balanced diet. There are endless reviews, ratings and opinions online about different types of protein which makes it hard to decide for yourself what will be best for your health and goals. At Power Supps, we try to present the information about products in a clear, concise way so that you can be better informed as a consumer. We hope this blog post has been valuable in explaining some details about protein-based products and we hope you are well equipped to make the right purchase the next time you need to top up on protein!