Protein Powder Supplements

“Surely I don’t need that much protein” is a phrase uttered by people of ages - from the novice gym goer googling their predicted macros for the first time, to grandma getting her eighth lecture by her dietician.

Protein is an essential macronutrient that plays a crucial role in building muscle, tissue recovery, enzyme production, and immune system support. Some signs you may not be hitting your protein targets include hair, skin, and nail problems, weakness and fatigue, and hunger. (1, 2)

Protein powder is a tasty and convenient way to hit your protein targets without having to munch on unseasoned chicken breast or annoying your coworkers with the smell of tinned tuna.

What is protein powder?

Protein powder is a dietary supplement made from isolated, concentrated, or hydrolyzed proteins. Protein powders are often used to help improve muscle strength and recovery, as well as by people trying to manage their weight. They are also commonly used by individuals who may have difficulty meeting their protein needs such as vegetarians, vegans, and older people.

What are the different types of protein powder?

There are several types of protein powders available on the market, including whey, casein, soy, pea, rice, and hemp. The most common protein powders to purchase are a whey protein blend, whey protein isolate, and vegan protein blend.

Whey Protein Blend

Whey protein is the most popular and widely available type of protein powder. It is derived from milk and is a complete protein, meaning it contains all nine essential amino acids. It is also rich in branched-chain amino acids (BCAAs), which are important for muscle building and repair. Whey protein is quickly and easily absorbed by the body, making it an ideal choice for post-workout recovery. (3)

Whey Protein Isolate

Whey protein isolate is a type of protein that is made from cow's milk and is a byproduct of the cheese-making process. It is a high-quality protein that is easily digestible and contains all of the essential amino acids.

One of the main benefits of whey protein isolate is its high protein content. It typically contains 90% or more protein by weight, making it one of the most concentrated sources of protein available. This makes whey protein isolate have the lowest fat and carb content per serve.

Whey protein isolate is also very easily digestible, which means it is absorbed quickly by the body and can be used to repair and build muscle tissue efficiently. (4)

Vegan Protein Powder

Vegan protein powder is a type of protein supplement made from plant-based sources rather than animal products. It is a popular choice among those who follow plant-based diets or individuals that are allergic to dairy products.

One of the main benefits of vegan protein powders is that they offer a convenient way to increase protein intake on a plant-based diet. Vegan protein powders can be easily added to smoothies, shakes, and other foods and beverages, making it easy to boost protein intake without relying on animal products. Vegan protein powders tend to be hypoallergenic and easy to digest - making it ideal for people with digestive issues or allergies. Most vegan powders are a blend of pea, bean, rice, and hemp.

Collagen Protein

Collagen is a protein found in the human body which provides the structure of your connective tissue. Collagen can be found in your foods that contain gelatin, or the skin of animals such as chicken, fish, or pork. Collagen protein powder is made from hydrolyzing these animal tissues.

Supplementing with just 10g of collagen daily may be enough to slow down signs of aging by improving the elasticity of skin; smoothing, firming, and hydrating from the inside out. It also may improve hair quality and appearance. (5)

Collagen has also been shown to keep bones strong and aid in decreasing joining inflammation. Some studies have shown a reduction in joint pain as a result of collagen supplementation. (6, 7)

Collagen powders can be taken in a variety of ways. You can mix your powder in with hot or cold drinks, or even into your smoothies or oatmeal! An unflavoured collagen powder can go well with everything and be a boat to your daily coffee. You can also drink the powder in with water for a refreshing drink. If you are feeling particularly adventurous you could try making a collagen powder jelly treat or snack.

Is protein good for weight loss?

Supplementing your diet with whey protein can aid in weight loss! Research has shown that having a high protein intake can increase satiety - making you feel fuller throughout the day. This may lead to reduced cravings and a reduced overall calorie intake. Whey protein is a great source of protein compared to other animal products like beef or fish.

Whey has a very low fat content per serving. For example, the Emrald labs 100% whey protein only has 1.5g of fat per serving compared to 10.5g of fat per serving of beef mince, where they have equal amounts of protein. Choosing options with less fat leads to reduced calorie intake which can further aid weight loss.

How can I take protein?

Protein is a great source of protein to aid your fitness goals. You can try mixing protein powder with water or milk for a quick and easy protein hit. If you want to get more creative you can try mixing protein to your oatmeal, smoothies, and pancakes!

Make sure your whey protein is high quality, has a complete amino acid profile, and tastes great. Emrald labs ticks all the boxes and has a flavour for everyone’s preference!