Protein supplementation

Updated: Jun 17, 2021

So you’re trying to get back into shape and want to make sure you’re getting enough protein in your diet. But where do you start? Here is a quick guide to the options available to you and what you should chose.


Casein

Casein protein is a form of protein that takes longer to break down, which means it lasts longer in the body. It is usually taken before bed to help with recovery and for buildup of muscles. It is also a dairy based product.

Whey

Whey protein is also a dairy based product but is broken down faster than casein. Whey is probably the most popular protein supplement. It is usually used before a workout or after a workout. It is a quick and effective replacement for protein in the diet. You can also add it to a homemade protein shake, with veggies and fruits! A little bit of peanut butter, banana, almond milk, and vanilla protein make for an amazing AND healthy protein shake!


Premade protein shakes/bars

These shakes and bars come in many forms and often times taste better than your plain protein powder. There are soy based products, keto products… you name it! However, they also have more sugar and fat content. The premade shakes (I love the FairLife brand!) are a convenient alternative for a small snack or meal. The bars are also easy to carry with you and taste pretty good for a healthy alternative. My favorites are Quest Bars and One Bars. You can't go wrong with those! When you’re on the go or just don’t have any time to cook, these are my go-to’s.


To recap: Unless you’re really trying to “make those gains,” I would stick with your basic whey protein as a pure protein supplement. Make sure to read the nutrition facts before buying any protein powder. Don’t confuse a meal replacement for a protein supplement. These other options tend to be higher in calories and can lead to weight gain. Protein powders should JUST be protein and have very little sugar and fat content (typically less than 5g of carbs and fat). There are so many different types of protein powders out there that it can be hard to chose just one. The difference comes in the rest of the ingredients. So read carefully!


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