What we’ll cover:

• What protein supplements do and why they can be helpful
• Different types of protein supplements
• Tips for boosting your protein intake using supplements

Getting enough protein is essential for building and repairing muscles, bones and even for making hormones and enzymes. Ideally, you prioritise getting your protein from food first, with plenty of great sources available, such as lean meats, fish, tofu, tempeh, eggs, nuts, seeds, and dairy.

But sometimes, meeting your protein needs through food alone can be challenging. This could be because of a busy lifestyle, specific fitness goals, or if you’re on GLP-1 medication, which can lower your appetite. In these cases, protein supplements can be a useful and convenient option.

Why use protein supplements?

Protein supplements can help you reach your protein goals without eating large amounts of food. This is useful if you’re:

• Trying to build or maintain muscle, especially if you do resistance training.
• Vegan or vegetarian, as it can be harder to get enough protein from plant-based foods alone. Doing so can often meaning a higher intake of carbohydrates or fats, if using sources such as lentils, beans and nuts for protein.
• Taking GLP-1 medication and finding it difficult to eat enough because of reduced appetite.

If you’re on GLP-1 medication and have questions about your appetite or nutrition, speak to your clinician before adding supplements to your diet.

Types of protein supplements

There are various types of protein supplements to choose from, and this is an industry that is heavily marketed, with many products making bold claims about their product. This can be confusing, so let’s look at some of the more commonly chosen protein supplements:

• Whey protein: A high-quality, fast-absorbing protein made from milk during the cheese-making process. It’s usually mixed with water, milk, or stirred into yoghurt.
• Clear whey isolate protein: A more refined version of whey that’s easier to digest as it has less fat and lactose. It’s usually mixed with water for a light, refreshing drink.
• Mass gainer: High-calorie supplements designed to help you gain weight and muscle mass. They combine proteins, carbs, and sometimes fats in one easy-to-drink shake.
• Protein bars: A quick, on-the-go snack with concentrated protein. Protein bars are often high in sugar and other additives. 

If you’re vegan, vegetarian, or have any allergies, make sure to check the label. There are plenty of plant-based options available, like pea, soy, or rice protein.

Tips for using protein supplements

• Shake or no shake? Protein powder is often mixed into shakes with water or milk. If you’re fasting as part of your Roczen plan, having a shake will break your fast, so make sure to have it during your eating window.
• Get creative: You don’t always have to drink your protein. You can mix it into yoghurt or blend it into smoothies to boost the protein content.
• Check the label: Serving sizes can vary between brands, so read the nutritional label to make sure you’re getting the right amount of protein. Most powders come with a scoop to help you measure each serving.

Summary

Protein supplements aren’t essential for everyone, but they can be helpful if you’re struggling to eat enough protein through food alone. Whether you’re looking to build muscle, maintain weight, or just support overall health, protein powder can be a useful addition to your diet.

Always aim to get most of your protein from food first, but if you need a little help, protein supplements are there to give you a boost. If you’re unsure or have any questions, reach out to your clinician for guidance.