When you hear the words "protein powder", you might picture muscle-bound gym-goers who lift heavy weights.
But protein powders aren't just for those with bodybuilding goals — even those new to the gym scene can benefit from using them. Here's our complete guide to protein powders for beginners.
What are the benefits of protein powder?
Everyone needs protein. For most people, it's easy to get it from their diet. But sometimes you might not be able to get enough or just don't have the time to whip up a protein-packed meal. That's where protein powders come in handy. Most protein powders are complete proteins, meaning they give your body all the essential amino acids it needs. But they offer more than just nutrition — they can have a host of other perks:
1. Weight management
Protein is highly satiating, meaning it fills you up quickly and keeps you feeling fuller for longer. This makes it ideal for anyone who is looking to manage their weight.
2. Muscle growth
Protein is crucial for building muscle. A review of 49 studies found that protein supplementation significantly improved the size and strength of muscles in healthy adults who did resistance training, like lifting weights.
3. Recovery after exercise
When you exercise, you create microtears in your muscles. Once healed, your muscles become stronger. To help this repair happen, you need to consume protein.
4. Convenient
Protein powder is easy and quick to use — just mix it with milk or water. It's perfect for post-workout refuelling, breakfast, or snacks. Plus, if you're new to using it, you won't have to stress over counting macros in your food — you'll know exactly how much is in each scoop of powder.
What are the different types of protein powder?
If you're looking to up your protein intake, you'll need to know the different types available. Here's a rundown of the most common ones:
Whey Protein
A milk protein that's easily dissolved in water, making it a favourite among athletes and gym-goers for its convenience. Whey is a complete protein, meaning it contains all the amino acids your body needs, and is quickly and easily absorbed.
Whey Isolate
The ideal option for anyone who wants the benefits of whey’s amino acid profile and high protein content but without the extra couple of grams of fat. Whey Isolate is filtered more than whey concentrate, meaning most of the fat and lactose is removed in the filtration process.
Clear Protein
Made from high quality hydrolysed whey protein isolate, it has all the benefits of a complete amino acid profile and high protein content while being a light and refreshing shake. Ideal for summer and anyone who struggles to get a creamy shake down pre or post-workout.
Plant proteins
If you're looking for a dairy free or vegan alternative to whey protein, there are plenty of plant proteins to choose from. Plants can provide rich sources of protein, including pea protein, soy protein and rice protein, and often come in blends of all the above to ensure they contain a complete amino acid profile.
Weight gainer
If you’re looking to gain mass, you need lots of calories and lots of protein. Weight Gainer blend contains 30g of protein per serving and over 50g of carbs, to boost your protein intake and calories all at once.
Which protein powder is best for beginners?
If you're a beginner looking for the best protein powder, you'll need to consider your fitness and health goals, as well as your diet preferences.
The best protein powder for building muscle
To bulk up, you'll want a powder that gives you plenty of high-quality protein. The Impact Whey Gainer boasts a massive 30g of high-quality whey protein, making it perfect for getting those gym gains.
The best protein powder for losing weight
If weight loss is your goal, protein supplementation can really help. Protein keeps you feeling full for longer, reducing the urge to snack, so starting your day with a high-protein meal is a great idea. You may want to consider a clear whey isolate, a lighter and refreshing alternative to whey protein, with all the benefits of a complete amino acid profile and high protein content.
The best protein powder for pre-workout
Making sure your body is fuelled before a workout is essential for getting the most out of it. While it's best to eat a balanced meal 2-3 hours before, that's not always possible. That's where a convenient protein shake comes in handy. Whey protein is a great option to drink around an hour before a workout, and you can even add other ingredients to boost its nutritional value.
The best protein powder for post-workout
When it comes to post-workout recovery, it's important to refuel your body with protein, energy and fluids that have been depleted during exercise. A whey-based protein powder is a good option as it is quickly broken down by the body, providing your muscles with the necessary amino acids within an hour of working out.
Protein powders can be a great tool, whatever your fitness goals. With loads of options to choose from, you are sure to find one that best suits you and your goals.
