Curious about protein powder?
Do you really need to drink protein powder to get results? How much protein do you need? What is the difference between vegan and traditional protein? What should I consider when choosing a protein powder? You’ll find the answers here!
Let's start by answering the question that most people ask: no, you don't have to drink protein powder to get results, it can work fine with a healthy balanced diet. With that said, there are many times when protein powder is a helpful supplement to get the results you want.
Why protein is important
You probably already know that protein is the body's building blocks. But did you know that even your hormones, enzymes and important parts of your immune system are made up of proteins? In other words, protein is important for the entire body to function.
How much protein do I need?
According to the Nordic nutritional recommendations, a normal person should get about 0.8 g protein / kg body weight a day1. Are you a physically active person? Then you may need more protein! Physical activity and exercise increases the use of protein in the body. In fact, athletes are recommended to eat twice as much protein2. However, eating more protein than 1.6 g / kg / day does not appear to have any additional effect on strength and muscle growth3. In other words, you should be somewhere between 0.8 g - 1.6 g protein / kg body weight / day. So if you weigh 70kg, you should be consuming between 56 - 112 grams of protein every day. That’s around 3 chicken breasts.
Choose protein powder if…
... you want better training results! A prerequisite for getting the results you want is to give your body what it needs to recover. Correct food after is critical both for results and recovery4. After a workout, your muscles are in a so-called breakdown phase. And it is in this phase that you create results! When you fill up with food and rest, you help your body build up and become stronger! By eating protein early in the recovery phase, you can also perform better on your next workout4.
In other words, protein powder is a convenient, easy and good way to cover your protein needs after training! But are there more people who can benefit from a protein powder? Absolutely! Protein powder can be a good supplement if…
... you want to get more protein than what you eat today, but are not willing to pay much more.
... you have a hard time getting enough protein through the food you eat.
... you know that it will be a long time before you get food after a workout.
Choose a high quality protein powder with high protein content
To get value for money, we recommend you choose a protein powder with a high percentage of protein. Of course, it’s not just the proportion of protein that is important, for you to get what you need, you should also choose a protein powder that contains high quality protein. A good protein powder should contain the essential amino acids EAA, BCAA and l-leucine. Then of course it is an advantage if it tastes good too!
Vegan vs. whey protein powder
Today, whey-based protein is by far the most common, but as more and more people choose to eat vegetarian and vegan, vegan protein powders are becoming more popular. But is vegan protein powder really as good as whey? What is the difference between them? Are there any similarities? Let's take a closer look.
Whey protein is made from milk. Fitnessguru’s One Whey® has whey protein from happy grass-fed cows grazing freely in Dutch farms and is 78% protein. In other words, it’s whey protein of the highest quality. Each serving gives you 23g of high quality protein. In addition, it is gluten-free, not genetically modified and contains no added sugar. And perhaps best of all ... there are 5 delicious flavours! Which will be your favourite?
Vegan protein is a plant-based protein powder. But vegan protein often lacks amino acids, so is it really as good as whey protein? Well, that’s something to watch out for and make sure your Vegan Protein is of the highest quality.
1: Nordisk Ministerråd (2014). Nordic Nutrition Recommendations 2012: Integrating nutrition and physical activity. Copenhagen: Nordisk Ministerråd.
2: Stuart M. Phillips & Luc J.C. Van Loon (2011) Dietary protein for athletes: From requirements to optimum adaptation, Journal of Sports Sciences, 29:sup1, S29-S38.
3: Morton RW, Murphy KT, McKellar SR, et alA systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adultsBritish Journal of Sports Medicine 2018;52:376-384.
4: Beelen, M., Burke, L. M., Gibala, M. J., & van Loon, L..C. (2010). Nutritional Strategies to Promote Postexercise Recovery, International Journal of Sport Nutrition and Exercise Metabolism, 20(6), 515-532. Retrieved Jan 15, 2020