Shake It Up! My Top Protein Powder Picks
The girlies are looking for easy and convenient ways to up their protein intake and we want deliciously-tasting, high-quality, high-bioavailability protein powders. If you’re not sure about adding a protein shake to your daily nutrition, here’s why you might want to reconsider…
Convenience: protein shakes provide a quick and easy way to increase protein intake, especially for those with busy lifestyles or limited time for meal preparation.
Muscle growth and repair: sufficient protein is essential for muscle repair and growth. Protein powders are especially handy if you regularly engage in physical activity (which the vast majority of us should be!! No couch potato days, unless of course you are very unwell, injured, etc.). Dr Stacy Sims recommends women to consume at least 15g of protein before exercising and a minimum of 35g within an hour after training.
Body recomposition: whether you are looking to lose, gain, or maintain weight, eating enough protein is key. Typically, women that struggle to gain or lose weight are either under-eating food or over-eating the low protein foods. The key is enough protein, which promotes feelings of fullness and satiety and aids in maintaining lean muscle mass.
Nutrient density: high-quality protein powders cover all amino acids required for optimal protein intake. For maximum nutrient density, avoiding protein powders with unnecessary ingredients, such as gums and bulking agents is of high priority.
Promotes better blood sugar balance: many people focus excessively on sugar-rich foods for blood sugar management, whilst minimising the important role of protein in supporting insulin sensitivity. Protein alongside carbohydrates prevents blood sugar spikes and helps maintain muscle mass which is important for metabolic health as the muscles are a major site for glucose uptake from the bloodstream.
Dairy-based protein powders:
Plant-based protein powders:
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