Protein is a very versatile nutrient; it isn’t just for your muscles.
Protein is in every cell of your body, so if you fail to reach the daily recommended intake of protein, your body may struggle to function properly. When it comes to essential nutrients, it sits at the top of the list.
Protein is a source of energy, can help repair damaged tissue, is essential for growth and plays a role in immunity. These functions are often overlooked, and so we start questioning if we actually need a protein supplement in our lives. The answer is probably yes! Choose a natural protein powder such as Clean Lean Protein – free from nasty chemicals, 100% plant-based and free from all common allergens.
Knowing how to incorporate a protein supplement like Clean Lean Protein into your day is often something that we overthink. It’s actually easier than you think, you just need to consider your current protein intake, your health and fitness goals and how best to enjoy it!
When to have Clean Lean Protein
There are three common times to consume Clean Lean Protein:
- In the morning for breakfast
- After exercise
- Between meals – a mid-morning/afternoon snack
There is actually some science behind when you should have a protein supplement, and this is dependent on what your goal is. Do you want to lose weight? Build muscle? Recover from an injury or surgery? Or just boost your daily protein intake?
“I WANT TO LOSE WEIGHT.”
Including more protein in your diet can actually support weight loss, by curbing hunger and boosting metabolism. It does this by reducing levels of the hunger hormone ghrelin and increasing the appetite hormone peptide YY. Many of our customers use Clean Lean Protein in the mid-morning or mid-afternoon when the tendency can be to have a poorer quality snack. This prevents any excess calories from being consumed and therefore increases your ability to lose weight.
“I WANT TO BUILD MUSCLE AND BOOST MY PERFORMANCE AND RECOVERY.”
In order to build muscle, your muscles need to undergo ‘trauma’ to grow. As crazy as this sounds, the cells on the outside of the muscle fibres become activated during resistance training, the muscle fibres fuse together to repair the damage caused from training, this increases the surface area of the muscle. Consuming protein soon after your workout session is helpful to kickstart this process of repair and growth. Protein supplementation can also help to boost glycogen storage and reduce muscle soreness, which are pivotal for improving performance and recovery. Aim to have Clean Lean Protein no more than 90 minutes after your workout to see the most benefits. You may also benefit from consuming Clean Lean Protein before and during your workout, which is easy to stomach since it has such a high digestibility rating.
“I’VE JUST HAD SURGERY; WOULD I BENEFIT FROM CLEAN LEAN PROTEIN?”
Incorporating Clean Lean Protein into your day will help your body recover following surgery, it may even speed up the recovery process by aiding the repair of damaged body tissues, forming antibodies and producing collagen, which is necessary for scar formation. It will also help to boost your general energy levels and increase your strength as you become more mobile. Consuming Clean Lean Protein in the morning or between meals will boost your protein intake.
“I WANT TO BOOST MY DAILY PROTEIN INTAKE.”
If you do not think you are getting enough protein from your usual meals, Clean Lean Protein is an excellent option to boost your daily protein intake! This may be even more prevalent for you if you are following a plant-based diet.
Try adding it to your breakfast in the morning, whether that be a bowl of protein porridge or a smoothie. You can also drink it as a mid-morning/afternoon snack. Our Just Natural Clean Lean Protein is perfect for adding a dash of protein into any meal, it’s almost undetectable in flavour.
How to take Clean Lean Protein
Add 2 scoops or 1 single-serve sachet to a shaker containing 300ml or more of liquid and shake to mix. Choose to mix it with your choice of water, milk, plant-based milk or coconut water.
Blend with your choice of fruit, milk and yoghurt to make a delicious smoothie. If you’re looking for a high-carb option, add in oats or a banana. If you don’t know where to start, check out our recipes.
Add to your favourite baking recipes or use as a replacement for flour. Clean Lean Protein is such a fine consistency, making it easy to bake with.
How much Clean Lean Protein should I have?
- Sedentary – 0.8 – 1.0g/kg of bodyweight per day
- Moderately active - 1.3 g/kg of bodyweight per day
- Highly active - 1.6 g/kg of bodyweight per day
- Weight loss - 1.3 g/kg of bodyweight per day
- Building muscle/improving performance – 1.6-2.2 g/kg of bodyweight per day
Try to spread your protein intake across the day, aiming for 20-30g of protein every 3-4 hours.