Protein Powder
To Do or Not To Do?
Naturopath Kirsten Sweeney explores why some of us need to supplement with a Protein Powder.
Best sources of protein are whole foods, such as grass-fed free-range meats, organic poultry & eggs, wild local fish, fermented dairy, nuts and seeds. However, there are certain health conditions that could certainly require extra protein. These include allergies, poor digestion, hormonal imbalances, immune system dysfunction and recovery from chronic illness. Increased protein is also recommended when going through cancer treatment or when participating in heavy training schedules. It is effective in weight management support and is vital for elderly people whose digestive systems have slowed down – or for small children during periods of rapid growth. Increased protein consumption is also critical for those who have been exposed to fat-soluble toxins such as mercury, other heavy metals, organic solvents, petrochemicals and insecticides.
Protein powder is easy to digest, convenient to take and quick to assimilate.
Immune Support – Research has shown that a deficiency of high-quality protein on a daily basis can result in a compromised immune system, presenting a depletion of immune cells. Without adequate daily protein, your body cannot make sufficient antibodies, thus leaving you susceptible to getting sicker more often.
Weight Management – Protein Supplementation is important for weight control for several reasons. Protein is an appetite suppressant. It keeps you fuller for longer. It also helps your body maintain and protect muscle tissue and burn fat more efficiently. It increases your metabolism giving you energy and strength. A study has shown that a high-protein meal can raise your metabolic rate by 25%, whereas a high-carbohydrate meal only increased metabolic rate by 5%. This is why protein powder is included in weight loss programs.
Athletic Performance – Protein Supplementation can deliver a muscle building advantage and can help an athlete reach daily protein goals. The best time to take it is immediately after exercise when blood flow to muscles is high. This will decrease severity of muscle breakdown and assisting in repair. Taken before exercise, it can help curb appetite and keep blood sugars stable during a workout.
Stress – Protein has a stabilizing effect on blood sugar levels. High stress, especially in today’s environment, can lead to hypoglycemia and other blood sugar imbalances. Increased protein intake is best in the morning when it will boost your energy levels for the day, keep you from feeling moody & agitated, improve your sleep and support better brain function. Stress also can impair digestion causing Irritable Bowel Syndrome, digestive or absorption issues and constipation. In such cases, quality protein powder is easier to breakdown & absorb.
Vegetarian or Vegan – Protein is a plural word, referring to twenty-two amino acids, that, when broken up in the stomach, combine with other substances in to produce multiple compounds that support life. Individual plant foods rarely comprise all twenty-two of these building blocks in sufficient levels to support optimal health for humans. Even with intelligent food combining, it can be hard work making sure that adequate levels of each amino acid are included in one’s diet. I had this issue in my twenties and ended up in hospital several times as my immune system was unable to fight an infection. I was not consuming enough protein to support my immune system! There is no shame in adding a quality protein powder to your regime.
Let’s look at some of the types of protein powders, but remember the decision will come down to what your body can tolerate & what is best for you individually.
Pure Whey – derived from milk or dairy products and is a byproduct of cheese making. Whey protein is considered a high quality & rapidly digested source of protein. It is excellent for people who have daily protein goals, especially athletes or fitness lovers. Pure Whey contains around 80% protein. Whey protein has the benefits of the full amino acid profile. It is tastier and has studies that show its superiority for muscle gain & limiting muscle loss. Whey protein is more effective than most other protein sources per gram. Whey protein concentrates low amounts of fat & lactose. It is less processed and more whole, while Whey isolate is mostly pure protein. Whey protein concentrate is a great all-rounder in terms of taste, quality and cost. Talk to your health professional for any individual advice.
Brown Rice Protein – An option for vegans, vegetarians or those on low allergen diets. Normally lower protein content than whey protein. A study comparing the effects of rice & whey isolate in male athletes immediately post exercise found no differences in perceived recovery or soreness between the two. However, the molecular structure of vegetable-based protein is different from that of a whey-based protein, and therefore is not as effective in muscle building. Rice protein is far more processed than whey protein.
Hemp Protein – Lower protein content than whey, brown & pea protein but offers omega 3 and 6 essential fatty acids that help reduce inflammation. (Lower in Leucine, the amino acid needed for muscle building and repair as we age)
Pea Protein – Another option again for vegans, vegetarians and those on low allergen diets. Pea protein is generally easily digested. It may aid in weight loss and muscle maintenance. Although there are cautions for people with a sensitive digestive system due to small intestinal bacterial overgrowth or irritable bowel, as peas are in the fructoligosaccaride family and are highly fermentable by gut bacteria & could make gut symptoms worse.
Soy protein – Made from soy flour with the water-soluble carbohydrates & fat removed. Soy protein contains about 70% protein. High in BCAA’s and low in sulfur-containing amino acids (methionine and cysteine). Soy protein is high in phytoestrogens that can suppress thyroid function. Soy is typically genetically modified. Unfermented soy products are not recommended by Living Valley.
Key things to look for when buying a protein powder:
Look for a protein powder free of added chemicals, preservatives or hormones.
Look for Grass Fed Whey as it is nutritionally superior to grain fed & naturally richer in healthy fats.
Avoid sugar under many different names such as glucose, maltodextrin, fructose. These ingredients will increase your glycemic load contributing to extra fat storage & could lead to chronic health conditions. Try to find a natural protein powder that is not sweetened.
Avoid artificial sweeteners such sucralose, splenda, aspartamine, equal, nutrasweet, saccharin, xylitol. Artificial sweeteners can create blood sugar imbalances, gut disturbances, increased fat stores, heart disease and increased risk of diabetes, headaches and migraines.
Avoid skim milk powders – cheap bulking agents are used in poor quality powders. They are high in lactose sugars causing bloating and gut disturbances.
Avoid vegetable oils & trans fats – Often added to increase richness and creaminess, but often derived from hydrogenated sources that contain trans fats.
Avoid Genetically Modified products or thickeners, gums and fillers – Usually manufactured from soy or corn and can cause bloating, constipation, gas and digestive issues.
Calculating your protein requirements
From “The Healing Power of Food” by Cheryl Reid
The average protein requirement for full grown adults is 50 gm for females and 60 gm for males.
Protein requirements will vary according to:
- amount of exercise undertaken
- growth rates in children and teenagers
- pregnancy and lactation
- your height and build
It is a good idea to include protein at every meal. More protein will mean that you are satisfied and will reduce your craving for carbohydrates.
Here are some examples of good quality protein foods and their protein count:
- nuts, half cup = 15 g. protein
- 1 egg = 6 g. protein
- cottage cheese, half cup = 12 g. protein
- yoghurt, half cup = 7 g. protein
- whey protein powder, 1 level tablespoon = 10 g. protein
- chick peas (cooked), half cup = 6 g. protein
- red kidney beans (cooked), half cup = 7 g. protein
- lentils (cooked), half cup = 8 g. protein
- beef, 85 g. = 23 g. protein
- chicken, 85 g.= 15 g. protein
- sardines, 85 g.= 21 g. protein
Protein powder can benefit those who find it difficult to meet their daily protein requirements through their diet. Vegans in particular could find it difficult to meet the daily requirement.