Which whey? Dab way!
Okay I’m done haha, so lets get into what’s up with protein powders? Like who should be using one? Which one to use? Why to even use one?
*this information is for information purposes only. It is not intended to treat, perevent or cure any conditions, nor is intended to constitute advice on which reliance should be placed. Any information in this blog should be discussed with your health care practitioner.
Protein powder brands seem to be errywhere, with new brands popping up on the reg. With their seductive marketing, aesthetically pleasing instagram ambassadors, and intriguing exotic flavour profiles.
Protein powders are an awesome tool for muscle building, enhancing recovery, preventing over eating, enhancing fat loss and ensuring adequate amino acid levels. Our entire DNA is made up of proteins – so we get how important it is to have protein.
If you’re strength training on the reg, do endurance training- actually any kind of training, if you’re a busy mum, do night shift, if you’re time poor, have fussy kids, teenagers who eat shit foods, if you eat shit food – then protein powders can be an awesome addition to a healthy plant based diet to ensure you’re able to thrive and be your badass-DNA-reproducing self.
Firstly, just a quick few fun facts about whey protein…
- whey protein is made up of 100’s if not 1000’s of different cows milk…
- This means you’re getting 100’s of different cows’ hormones, and unless they’re grass-fed, these cows are pumped with antibiotics, hormones, GMO corn and soy, synthetic vitamins and minerals and yep – that gets filtered into your whey protein (YUM!!!....)
- not only that, but numerous studies have found toxic levels of heavy metals, such as arsenic and cadmium – which are carcinogenic.
- whey protein is acidic – causing inflammation and calcium leaking from your bones
If that doesn’t make you say “yuck” then you're weird, and I’m sure when you’ve smashed back your whey, you’ve experienced anything from – bloating, to gas to digestive distress – and that ain’t sexy, regardless of your poppin’ biceps bruh.
Certain brands sell “lactose free” to us, adding in lactase – the enzyme that breaks down the milk sugar. Yet lactose levels are still going to be in the whey as it is whey – duh. It’s like ron stahp (Jersey Shore reference soz not soz).
OH AND I’m not even going to go into the artificial colours, flavours and sweeteners, like ooo yeah give me some of that corn syrup solids and thickeners 460,415…
FYI - Up to 5% of Caucasians and up to 75% of non-Caucasian Australians have intolerances to dairy
So now that we’ve realised whey ain’t the way, its time to take back the block in the wise words of Rick Ross.
Plant based proteins have been framed as “inferior” to whey in their effectiveness in muscle building. Well guess what, again that’s BS with so much research showing plant protein to be equivalent to whey in improving strength, endurance, 1RM and recovery.
No one plant protein carries a complete amino acid profile (except chia), so the most effective plant proteins are the blends – the brown rices, pea, sacha inchi, chia, artichoke, hemp, quinoa, beans, amaranth, millet and a handful more. Most common ones are brown rice & pea, with ancient grain blends also on the scene.
A few fun facts about plant based proteins:
- alkalising in the body
- easy on digestion
- contains micronutrients
- highly bioavailable
When choosing your PB protein its crucial to choose – sprouted and fermented blends - this maximises the protein concentration, boosts nutrition and ensures it wont cause digestive upset, as it eliminates the plants phytates and tannins – anti-nutrient properties.
It’s also cool to add, that if you’re concerned you’re not getting enough protein in your diet – get your amino acid levels tested. A general rule is that you need 0.75-0.84g/kg body weight each day (max 1g/kg for gainz). So I’m 64kg and I train like a badass, so I’m on the higher spectrum and so I’ll aim for ~53g protein per day (if i were to track my macros)
Your body can only absorb and utilise 20-30g of protein at a time, depending on your metabolic rate. The rest is converted to nitrogenous waste and you pee it out. It also takes around 1.5-4 hours for the protein powder to reach the GI tract and be absorbed *insert thumbs up emoji.
Proteins we recommend? I holla’d at my girl @potatoesandpilates for her expertise;
Whether you’re new to the game or an experienced player, check out:
- Prana ON
Start out simple, I 100% recommend doing a super smoothie boosted with plant protein powder every day – here’s 4x simple, easy smoothie recipe ideas to have you doing the crip walk and playing Usher’s “Yeah”.
Greens: ¼ avocado, 1 cup spinach, ½ cup rocket/kale, 1 tbsp chia seeds, 1 tbsp flax, 1 scoop plant protein (hemp is awesome in this), 1 tsp cinnamon, 1 tbsp greens powder, ¼ cup almonds. Blitz & top with your fave’s e.g hemp hearts & cacao
Berries: 2x ¼ cup blueberries/strawberries/raspberries/blackberries, 1 tbsp chia, 1 tbsp flax, 1 tsp cinnamon, ¼ avocado, small handful cashews, 1 scoop vanilla plant protein powder, 1 cup water or ½ almond/coconut mylk and ½ water. Top with goji berries and coconut.
Banana: ½-1 banana, 1 cup spinach, 1 scoop protein powder, ½ cup oats, small handful cashews/macadamias, 1 tbsp maca powder, 1 tsp cinnamon, 1 cup water or ½ almond mylk and ½ water. Blitz & top with seeds, LSA, bee pollen.
Cacao: ½-1 banana, 1 cup spinach/kale, 1 scoop chocolate protein powder, 1 tbsp cacao powder, 1 heaped tbsp peanut butter, 1 tsp cinnamon, 1 tsp lucuma, 1 cup water or ½ almond mylk and ½ water. Blitz, top with cacao nibs.
YAY! THE END