Protein Power & Women – The good, the bad and the benefits
Most of us have grown up watching ads on TV of protein powder being the secret behind a
bulky man’s muscles and the message that if you want muscles, you have to take protein
powder. Of course, we now know that’s not true (especially for women – we don’t have the
hormones for it), unless you’re specifically training for it. That said, there are still many
questions when it comes to protein powder: How does it help? How much can you take?
How can you take it? Is it good for you? Let us answer some of those for you.
Why take protein? How does it help?
An essential part of our diet is protein. They’re an important energy source, and help build
cells, enzymes, antibodies, muscles, and could even give us more radiant skin. How much
protein our body needs depends on a few factors including age, activity levels, muscle
mass, body goals and general health. Most adults need between 2 to 3.5g per kg of body
weight daily. Again, this can increase if you’re an athlete, pregnant, breastfeeding or if your
job is physically demanding.
Protein powders are a great supplement to add to your diet to make sure your body is
getting its daily dose especially if you’re looking to lose weight or recover after an intense
How much can you take?
This is a tricky one. Calculating how much protein supplement or powder to take depends on
your diet and the amount of whole protein included in your meal plan, your workout and
body goals. A moderate amount of protein supplements is generally good for any kind of
exercise that focuses on building strength and muscle. However, if you’re unsure how to
calculate this, we’d suggest consulting a nutritionist or talking to your trainer.
When and how can you take it?
There has been a lot of debate over the years on what’s best – before, after or during your
workout. Some experts suggest within an hour after your workout, while others prefer before
working out so that you’re not going in on an empty stomach. It ultimately comes down to
what works best for you and your body. Experiment based on your workouts and meal plans
and see what suits you.
You can fit your protein powder into almost anything. Add it into your oatmeal, smoothie, OJ
or even pancakes – have fun with it! What’s important here is being mindful of the results. If
you’re feeling tired or you aren’t seeing improvement with your overall workout plan, then
you probably need to reassess and change the quantity or type of protein powder you’re
The Big Question – Is Protein Powder Good for You?
Moderation is key as with most things in life. Protein powders are a good supplement to
ensure that your body is getting the nutrition it needs while maintaining a diet and workout
regime. But remember that they are a supplement and not a replacement for actual whole
foods rich in protein. There are several great sources of protein powder in the market, and
they come in a range of flavours as well as unflavoured. Brands such as Origin Nutrition
have the added benefit of being vegetarian and vegan. So you get all the goodness of your
supplement, guilt free!