Shake or No Shake? The Impact Of Protein Supplements On Your Diet

What We’ll Cover: 

• What the purpose of protein powder supplements are, alongside the benefits
• Types of protein powder supplements
• Tips for increasing protein intake via protein supplements

When seeking to reach protein intake goals, it should always be a food-first scenario. The first port of call should be meeting your protein requirements via rich food sources such as lean meats, beans, tofu, tempeh, lentils, nuts, seeds, and dairy. However, sometimes specific goals may require the individual to increase their protein intake to a point where consuming the necessary foods could cause discomfort or not be time-efficient. This is where a protein supplement may come in.

The Benefits of Protein Supplementation

The main benefit of protein supplements is their ability to boost levels of protein intake to build and repair muscles, bones, and to make hormones and enzymes typically without the need of many additional calories. With protein being the building blocks of muscle repair, this may prove to be crucial for any individual looking to protect or develop muscle mass, people undertaking resistance training may find protein supplements useful on their journey. Without the correct amount of protein, progression in terms of muscle growth and quality may take longer to present itself or lead to damage to the muscle. Vegans (especially those exercise) may also seek to use protein supplements due to the removal of animal products from the diet. Proteins are found in plant-based foods, but the quantity of protein gained from consuming those foods may cause a struggle when aiming for protein intake targets.

Protein requirements can sometimes be difficult to meet, particularly for some people on GLP-1 medication who may experience a significant reduction in appetite. This can bring about the potential need for supplementation to support overall health. However, if you are on any GLP-1 medication and have questions regarding appetite and nutrient intake, speak with your clinician first.

Types of Protein Supplements 

• Whey Protein: Whey protein is a high-quality, fast-absorbing protein derived from milk during the cheese-making process. It often comes in powder form to be mixed with water, milk, or into yoghurt.
• Clear Whey Isolate Protein: Whey isolate is a more refined form of whey protein that undergoes additional processing to remove most of the fat and lactose, resulting in a higher protein concentration and potentially easier digestion compared to regular whey concentrate.
• Mass Gainer: Mass gainers are high-calorie, nutrient-dense supplements designed to help individuals gain weight and muscle mass by providing a balanced blend of proteins, carbohydrates, and sometimes fats in a convenient, easily consumable form.
• Protein Bars: Designed to be a convenient, on-the-go snack, providing a concentrated source of protein along with other nutrients, often used by athletes, fitness enthusiasts, and busy individuals to supplement their diet or support muscle recovery and growth.

Shake or No Shake (The Basics)

• Protein shakes are a common way to consume protein powder, which is mixed with either water or milk. Typically, whey protein and mass gainer are mixed with milk, whereas clear whey is mixed with water for optimal taste.
• If you are using a calorie counter, ensure that any milk used is added. Remember that high amounts of milk can increase calories and take you into a surplus. Although, if your meals in the day have been within range, this is unlikely to cause and issue.
• On the 16:8 protocol, a protein shake would break your fast, therefore it’s important that you treat this as you would any other item consumed during your eating window.
• Typically, protein powder can be added to raise the protein content of certain foods, for example adding it to yoghurt or smoothies.
• Consuming your protein in the recommended servings will require you to check the nutritional label due to the variety of serving sizes from brand to brand. However, this is usually managed via the “scoop” provided to you by your protein powder provider.
• If you are vegetarian, vegan, or have any allergies, ensure that you check the label for information on the product you are purchasing. There are lots of suitable vegan and vegetarian products on the market.

Summary

Although protein supplements are often not necessary for many individuals, it can be a helpful tool to boost protein intake for those struggling to consume enough. If your goals revolve around building muscle alongside improving body composition, the power of protein powder to supplement your meals could be substantial. However, as always, this article aims to support you in making an informed decision when it comes to your diet and should you have any further questions, please reach out to your clinician.

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