Chicken, tofu, seafood, whey – they’re all sources of protein, but are they the same thing? How much protein should we have? Whether you’re a novice or someone that’s been into health and fitness for a while, these questions may still plague your mind. Information out there can be confusing, and it can be hard to understand how to apply it to your situation. In this post, we’ll cover the basics of protein, touching on supplements, amounts, and its functions.
Why do I need protein?
Did you know our bodies have over 10,000 types of protein, making up tissues, bones, organs, and cellular machinery1? It’s no surprise then, that our health and well-being depend on getting enough of this macronutrient. So, what exactly is protein good for in the body?
How much protein should I take?
The minimum you should be getting is around 0.8 g per kilo of weight a day, which doesn’t work out to be a lot. However, that’s why it’s a minimum. Protein can take up anywhere between 10-35% of your daily calories5.
There are benefits to increasing your protein intake, especially as you get older, as it will ensure your muscles stay strong6. For those that are active, 1.3-2.0 g per kilo of weight a day is suggested, with higher doses if you’re trying to lose weight7.
If you’re eating protein on its own, you can absorb around 20-25 g. If you’re eating protein with other foods, you’ll likely be able to absorb more, so there’s not really a set amount of protein your meals need to have8.
When should I eat protein?
It’s best if you spread your protein evenly throughout the day9.
If you work out, it’s a good idea to end your workout with a protein and a fast-absorbing carbohydrate snack, as that will help you recover and boost muscle protein synthesis10. For those trying to build muscle, getting protein before sleep is also beneficial11.
Protein sources differ in their amino acids
Protein is made of amino acids, and there are those that we can make, and those we need to obtain from food, called essential amino acids. Meat, fish, and animal products tend to have all the amino acids, making them complete proteins. If you rely on plant sources, like tofu, tempeh, beans, or nuts, you need to make sure to mix up your sources to get all the aminos for good health12.
If you’re trying to get plenty of protein, you might find that getting them from whole foods can be challenging – there’s only so much food you can eat! But luckily, protein powders can come to the rescue. However, there are lots of different ones to choose from, so you need to know what to look for.
How to choose the right protein powder for me?
Looking for protein supplements can be overwhelming – there’s so many different types, but how do they differ?
There are three main categories of proteins you need to know about:
- Whey – a quick absorbing milk protein, whey is what most people use;
- Casein – a milk protein that takes longer to digest, making it ideal for sustained feeding;
- Vegan – these are usually pea or soy proteins; make sure they have all 20 amino acids in them.
Whey protein will usually be in the form of concentrate and isolate. Isolates are higher than concentrates in protein and lower in fats and carbs – however, they undergo more processing so they tend to be more expensive13.
Some whey proteins are hydrolyzed, meaning they’re pre-digested for even quicker absorption14.
Maxler 100% Golden Whey is a combination of the three types of whey, isolate, concentrate, and hydrolysate for optimal absorption and muscle growth stimulus. With a delicious range of flavors, our customers have long praised the protein for its taste and efficacy. If you’re looking for a protein with natural flavorings, 100% Golden Whey Natural is an optimal choice for the health-conscious consumer.
If you’re not a fan of milky tastes, you might find Juicy Isolate just the thing for you. Containing 20 g of protein per serving, the juicy texture and summery flavors make it a refreshing drink after a workout.
Vegan protein powders will typically be lower in protein; however, their effect is the same15.
Find the right protein for you
You’re now well equipped to venture into the world of protein. Whether you’re trying to lose weight, gain muscle, or simply live a healthier life, this macronutrient will be key for your success. Maxler uses highest-quality milk from grazing cows to ensure that the protein you get is effective, safe, and delicious. Our range of protein powders make meeting your goals easy.
Your journey is yours to fulfill, and Maxler is here to be with you every step of the way. Smash those PRs, feel more confident in yourself or try new things and keep yourself fuelled with protein.