Protein supplements have become so symbolic in the health and fitness industry that we tend add protein in front of the word supplements inevitably, ever so often. That’s because high-quality protein, whether it be in the form of real food or a supplement, has been labelled as ‘quintessential’ when you’re training.
Although you want to get a majority of your protein intake for the day from whole foods, a mix of plant and animal sources (considering your body always absorbs natural sources better), protein supplements offer that kick of protein you may not be able to get from natural sources.
How much protein do you need every day?
The Dietary Reference Intake (DRI) recommends .8 grams of protein per kilogram of body weight, which comes out to around 56 grams for the average sedentary man and 46 grams for the average sedentary woman.
This is, of course, a bare minimum that anyone needs to eat to avoid a protein deficiency but is far from sufficient to achieve an optimal body composition. The ideal amount depends on your age, activity levels, muscle mass, goals and your current health. If you relatively active then aim to keep your protein intake anywhere between 1 and 2 grams per pound of lean body weight.
But where do you start if you want to build muscle and are skinny? Or help you lose fat if you’re an overweight man or woman? Are there any types that are better than others? Here’s what you need to know what protein supplement will work best for you.
-Read to ingredient list to check if it has the lowest possible levels of ‘other’ ingredients: Check for lower carbs, lower sugar, lower sodium, low calories and low fat.
-Try out a couple of flavours and buy the one you like in bulk: Check retail stores as well as online portals for the best deal on the protein powder/ flavour you like and purchase it in bulk.