4 Protein Powder Mistakes You Probably Don’t Know You’re Making
Regardless of whether you are using Protein Powder to assist you with healthy living and weight loss, or as a post-workout recovery aid in your daily exercise regime, you can just go out to the nearest store and buy a tub of Protein Powder, and expect that that will do the trick! You could end up piling on the calories, without getting any of the benefits that you are aiming for, by making some basic and simple mistakes. Don’t worry, nearly all of us have made them at some point or another, but follow these tips to make sure you are getting what you need from your Protein Powder!
1. Choosing the wrong Protein Powder
The range of different Protein Powders on the market seems to be increasing daily, and the variety of labels in health food stores and on websites can seem quite bewildering. Although there are no wrong Protein Powders as such, some types are better depending on your goals, diet or lifestyle. A great many Protein Powders are based on whey, which is derived from dairy, and although it has many good attributes, it can be less effective in assisting with weight loss as it absorbs very quickly, which may be great after a work-out but is not so good when used as a meal replacement. Also, whey Protein Powder can affect you adversely if you are lactose intolerant.
Another common Protein Powder is soy Protein Powder. Opinions are still divided about the safety aspects of soy, with some experts believing it can have health risks, where others are worried about the GM aspects of soy.
A healthier, safer and more beneficial alternative Protein Powder is Rice Protein Powder, such as Rice Protein Isolate from Nutrients Direct. Non-dairy, non-soy, this Protein Powder has the added benefit of being low calorie, low fat, as well as providing additional fibre and B vitamins. Rice Protein Isolate is flavoured with only natural flavours and uses the highest grade of stevia as a natural sweetener to ensure a great tasting natural product. It is available in Natural, Vanilla and Chocolate flavours, which give you a great range of options for use in shakes and smoothies as well as making it perfect for baking a whole range of delicious, healthy snacks.
2. Turning your Protein Shake into a high-calorie drink
Wherever you turn these days you’ll be bombarded with recipes for so-called “Healthy Shakes” or “Power Smoothies” that actually end up being anything but healthy, as the many added ingredients have piled on the fat and the calories. Yes, they will probably taste great, but they may not be giving you the benefits you crave!
Take care not to inadvertently “load” your shake with unnecessary ingredients. Items such as dried fruit, flavoured nut milks and almond butter can contain many hidden calories. Also steer clear of recipes that have more than just a handful of ingredients; chances are that they will be laden with more fat or calories than is good for you!
Rice Protein Isolate Powder is naturally low in fat with only between 0.6 and 0.9 g of fat per 30 g serving, so keep up the good effects by using unsweetened coconut water, frozen raspberries or other low-fat fruits, unsweetened butters and sunflower, hemp or flax seeds as extras.
3. Buying a cheap Protein Powder
Beware of the many products on the market today that are cheap and cheerful imitations of good Protein Powders. As our grandmothers already said: “If it sounds too good to be true, it probably is!”. So if you find a low-cost, long-shelf life Protein Powder, make sure you don’t deceive yourself and make sure you carefully check out the ingredients, to make sure you’re not paying for unnecessary and potentially fattening ingredients.
What should you be looking for? Ideally, you want a Protein Powder that can give you around 25g of protein per serving. If you drop too far below that, you are wasting your time and money. Isolate Protein, such as Rice Protein Isolate from Nutrients Direct, may be a touch more expensive than some other Rice Protein Powders, but you get what you pay for. Nutritionists say: ““Due to its long refinement processing, isolate will give you a higher quality protein without the unnecessary additives”, so make sure you are getting what you pay for.
4. Timing it wrong
Depending on your reasons for using Protein Powders, timing will play an important role in getting the best out of your supplements. If you are working out, then, according to experts, the best time for a high-protein food or drink intake is around 30 minutes, and certainly no later than 1 hour, after your work-out. Drinking Protein Shakes before a work-out is not actually beneficial and may just make you feel full and less like working out. Try something like a spinach omelette instead at that time!
For people looking to lose weight, it is important that they don’t fall into the trap of using their Protein Powder drinks between meals, while still eating normally. A Low-fat Rice Protein such as Rice Protein Isolate is designed to be slow acting to keep you feeling full, and is best used as a meal replacement once a day, ideally at breakfast time, with maybe an extra serving to replace a mid-day or evening snack, but remember that too much Protein Powder is not always a good thing; it is best used as part of a balanced diet.
|Data based on vanilla flavour||ND Naturals WPC||Rice Protein Isolate||Pea Protein Isolate||Soy Protein Isolate||ND Natural WPI|
|Protein per serve (g)||23||23.6||24.1||25.4||26.2|
|Type of protein/s||Whey||Vegetable||Vegetable||Vegetable||Whey|
|Carbs per serve (g)||4.2||4.8||2.5||1.8||2.2|
|Fat total per serve (g)||1.3||0.6||2.0||0.4||0.6|
|Sugars per serve (g)||3.4||0.6||0.6||1.0||1.6|
|Serving Size (g)||Stevia||Stevia||Stevia||Stevia||Stevia|
|Serves per kilo||Choc, Vanilla||Choc, Vanilla, Natural||Choc, Vanilla, Natural||Choc, Vanilla, Natural||Choc, Vanilla|
|Additional Premium Ingredients||30||30||30||30||30|
|Flavours||All natural flavours and sweetener||Vegetarian, all natural flavours and sweetener||Vegetarian, all natural flavours and sweetener||Vegetarian, all natural flavours and sweetener||All natural flavours and sweetener|