A girl's guide to protein powder

The importance of protein. Image: Getty

It's time to rehab protein powder's image.

“Women may actually benefit more from protein powder than men do,” says certified strength and conditioning specialist Dr Marie Spano. “Men who are involved in a general fitness program typically have enough protein in their diet, whereas many women fall short. Protein powder can help fill in the gaps.”

Experts believe that women who are active or trying to lose weight may need even at least 46 grams of protein per day to keep their muscles strong and their metabolisms revved.

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When you’re strapped for time, eating on the run, or trying to cut down on your meat habit, getting enough protein can be challenging. That’s where protein powder comes in. Mixing it into a shake or smoothie can help you hit you protein goals wherever you go.

Meanwhile, sprinkling some powder in your pancake batter or soups or putting some on top of your oatmeal can also help make every meal and snack into high-protein one.

"When cutting kJs, a female actually needs more protein than if she is consuming enough kJs to maintain her weight,” says Spano. “Weight loss includes fat, muscle, and a tiny bit of bone. Of course you want to lose more fat and less muscle. To do this, you’ll need to increase the amount of protein you consume to spare muscle-tissue losses.

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Plus, getting some of your daily protein in powder form can save kilojoules. It turns out, protein powder is the lowest-kJ way out there to get your protein. That’s because protein powders contain little if any grams of fat or carbohydrates.

Meanwhile, when you’re hitting it hard at the gym, protein powder can take your results from “meh” to “wow.” Sipping on a protein smoothie after your workout scores you the mixture of protein, carbs, and vitamins you need to build lean muscle and become stronger, faster, and fitter, says dietitian Georgie Fear, author of Lean Habits for Lifelong Weight Loss.

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One of the most common (and useful) ways to consume protein powder is to mix it into pre- and post-workout shakes and smoothies, says Fear. “For before training, protein powder in a shake can make for an easy-to-digest meal that won’t sit too heavy in the stomach. For post-workout, combining whey protein with some potassium-rich fruit like bananas or strawberries in your smoothie helps with recovery.”

After a tough workout, Fear recommends consuming a mixture of carbs and protein—aim for at least 15 grams of protein. “If you’re hungrier, no harm in eating more protein," she says. "It will help with managing your post-exercise appetite."

Meanwhile, if your smoothie is a stand-in for a full-fledged meal, she advises shooting for getting between 25 to 30 grams of protein in your glass. “Most brands of whey protein, the most popular kind out there, come with a scoop that typically measures out an ounce of powder and provides 20 to 25 grams of protein. If you mix it with milk, kefir, or yogurt, you’ll get some additional protein there.”

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She notes that adding in some nuts, nut butters, flax, hemp, or chia seeds can add healthy fats to your meal to help keep you full for a full four to six hours, while mixing in some veggies and fruit will help you hit your carbohydrate, vitamin, and mineral needs.

WHAT KIND OF PROTEIN DO YOU NEED?

Before you get sucked into the whole whey/casein/soy/pea/rice/hemp debate, don’t. “Whey, which comes from cow’s milk, has been shown to be more effective in stimulating muscle protein synthesis, it’s affordable, and in my opinion tastes the best," says Fear. "So I recommend whey protein unless a client has a reason not to use it."

And if you’re lactose intolerant, simply opting for a whey protein isolate over whey protein concentrate will cut down on, if not eliminate, any stomach upset or gas, says Fear.

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Whatever type of protein you choose, reading the back label is your most important move. Fear recommends looking for a protein powder that contains less than five grams of carbs and two grams of fat per serving.

It should also list protein as the first ingredient. Some fillers to avoid include wheat grass, apple fiber, maltodextrin, or cellulose. They generally are used as inexpensive bulking agents and just take away from the protein you really want, says Fear.