The must haves of a good protein
Look for the following when choosing a protein! If you follow these guidelines you’ll get the best from your workout and your body.
Amount of protein per serve – Most serving sizes are around 25-30g (the size of the scoop provided) in that serving size the amount of protein will vary. You need to look at firstly how much protein is in that 25-30gs. A good example of a high quality whey protein would be 20g+ per scoop, with a hemp or brown rice you looking for around the 15-20g mark.
No fillers and no Inactive ingredient – Following on from above, the best proteins have the least fillers and inactive ingredients. You want a protein with a high percentage per scoop! The less protein in that scoop, the more filler and inactive ingredients you are ingesting!
Fillers are things that are added to bulk it the product e.g. coconut flour, psyllium, skim milk powder, xanthan gum, guar gum, dextrins and maltodextrin. Other fillers are thickeners and emulsifiers like lecithin (soy and sunflower) which are a binders.
Inactive ingredients are things such as colourings, flavorings and sweeteners e.g. sucralose, aspartame and saccharin. They have no benefit to the repairing and building of muscles. They can also be harder for your body to digest. If you don’t digest the protein properly then you won’t get the most out of it.
An ingredients list that you can pronounce ie. no chemical. If you can’t pronounce the words in ingredients list then they are often chemical or unnatural. Another great way to tell if an ingredient is chemical is if it has a number behind it. Taking the ingredients into consideration is important because your body will have a harder time absorbing the nutrients from the protein if it’s filled with unnatural additives.
Amino acids – Branched-chain Amino acids (BCAA) are the building blocks of protein. They play a very important role in processes such as tissue repair, digestion and growth. There are 3 main types Amino acids: Essential, Non Essential & Conditional.
Essential – there are 9 different type: leucine, lysine, isoleucine, histidine, methionine, phenylalanine, tryptophan, valine and threonine. Your body can’t produce these so you have to get them from food (protein) such as beef, chicken, fish, dairy, eggs, and whey protein (as whey is dairy based). Any protein source that contains all of these 9 Amino acids is called a complete protein.
3 of the essential Amino acids are branched-chain Amino acids BCAA – leucine, isoleucine and valine. These 3 amino acids are especially important for building and maintaining muscle mass.
Non essential – these are the amino acids your body can produce so getting these external is a non essential.
Conditional – your body produces these all the time unless you are under large amounts of stress, sick or exercising a lot. Conditional amino acids are glutamic acid, aspartic acid, asparagine and alanine. With this in mind, when you are sick or stress try to eat foods that are high in conditional amino acids such as – beef, chicken, fish, dairy, eggs, and whey protein (as whey is dairy based).
Where it is sourced and made – you want to know the source as it it will give you a good indication of the quality of the protein (cow or plant) that is being used. When it comes to whey protein, two of the best countries of production are Australia and New Zealand. You want the cows to be grass feed organic as grass fed cows are much lower in inflammation then grain fed cows. The less inflammation you have in your body the better and more receptive the environment your body is to absorb the nutrients. In terms of hemp/ brown rice protein Australian is the number one source again, organic is the way to go!
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