We know how important protein is in our diet. We also know that our body needs the right amount of protein to be healthy, to have a proper fluid balance, to be able to build and repair tissue, transfer nutrients and to maintain muscle mass. But what’s the deal with protein shakes? Why do bodybuilders keep taking them? Are they necessary? Maybe. maybe not. Do you need them? It depends on your lifestyle and goals.
Now before you make any decisions, these are some pointers for you! Please bear in mind that protein shakes should not be used as a meal replacement.
The equation:
Whether you decide to start taking protein shakes or not, you need to know how much protein your body needs in a day. How do you do that? First, you need to look at your lifestyle. And then, a simple math equation will do the trick.
Sedentary lifestyle
0.36g - 0.7g x per pound of body weight (not kg)
Active lifestyle
0.8 - 1.0 per pound of body weight
This means, the more active you are, the more protein you need in your daily diet. Alternatively, you may also use this protein intake calculator
Plant based or whey?
There is no right or wrong answer to this question. It is all about your preference. If you have lactose intolerance, obviously, plant based protein is better for you. If not, your choice can be based on the taste of your liking or the sugar levels of the products (which vary from brands to brand)
Both plant based and whey protein provides similar amount of protein per scoop, and both play a big role for muscle growth
Typically, whey protein is isolated from whey, a milky liquid product. During this process, the milky liquid, carbohydrates, water, fat, and other components are removed, and the remaining protein is then processed into powder. Meanwhile, plant-based protein is usually made from various types of plants like brown rice, pea, soy, and hemp.
If you prefer plant-based protein, Heal and Soluxe are some of the best brands that we have in Malaysia
Whey or isolate?
You might have seen these words before on the shelves of the supermarket or fitness shops, and wonder what are the differences between these two items? So, here’s the deal. Isolate is still derived from cow’s milk, but it has been processed and filtered to contain about 90 per cent of protein per scoop with most of the fat and lactose removed.
That also means if you have lactose intolerance, and would like to go on whey protein, isolate might be better for you. Isolate has a similar amount of protein that whey has in a scoop.
My opinion? I prefer isolate protein because it doesn’t cause bloatedness
Before or after workout?
Now this is a major debate, where really both make not much of difference in terms of results, though some people drink their protein shake as a pre workout to have more energy.
My take? I prefer to take mine after my workout to avoid the heavy / full feeling during my workout. But again, this is a personal preference, and select what feels good to you!
How do you select the right protein?
They’re many protein powders in the market for you to choose from. After you have identified your goals, the first thing you need to do is research on the best available brands according to your budget. Read up other customers’ reviews and feedback. The next important thing is to read up the ingredients. Make sure it doesn’t contain any illegal substance, or anything that says “special blends” or fillers, and of course, watch out for its sugar level. If your protein shake taste way too good, there could be something not right there
Other sources of protein
Protein shake shouldn’t be your main source of protein, so make sure you pack up your diet with the real deal like : chicken breast, eggs, tempeh, fish, nuts, milk, legumes, meat – The Vibes September 10, 2021
