Collection: Protein

Protein is the cornerstone of any healthy diet: it satiates you and provides energy, making it a key macronutrient for any diet geared towards weight loss, weight management or muscle increase. However, it can be difficult to get enough lean protein in your diet by relying on food sources alone. This is where protein powder can help. It provides an easy way to increase your daily protein intake, without adding a lot of extra fat, sugar or carbohydrates.

Protein powder can be made from whey, casein (both of which are derived from dairy sources) and plant based sources like pea, pumpkin, almonds and beans. Plant protein has been found to be just as good a source of protein as animal derived products. Because protein powder is easily mixed with water for a liquid supplement or into other meals and foods to boost the overall protein content in a dish, it’s a great and versatile way to introduce more protein into your diet for muscle gain.

Increasing your daily intake of protein can help you train better, see improved results from your workouts and aid in recovery, so you can keep up a routine and bounce back quicker after hard training sessions.

Perhaps the largest benefit of a protein isolate powder is that it allows you to control and increase your daily protein intake, without also significantly increasing your intake of fats or carbohydrates.

Like any dietary supplement, protein powder should be used in moderation. For some people, protein supplements may cause gastrointestinal issues,, like bloating, cramps or diarrhea, especially if you already suffer from stomach upsets on a regular basis. If you are lactose intolerant, whey protein may cause you to have an adverse reaction, so a protein isolate that has been refined to be lactose free might be a better option.

Like any supplement, protein powder is designed to be taken as part of a healthy diet and used with a routine of regular exercise. Because of its fat and carbohydrate content, if you are regularly taking protein powder in the form of shakes – especially if it’s a mass gainer protein powder, there is a potential for weight gain.

For pregnant women, there may be a risk of gestational diabetes mellitus associated with protein supplements. You should always discuss your diet and exercise regime with your doctor or other healthcare professionals before deciding whether protein powder supplements are suitable for you.

Depending on the formulation of the protein powder you choose, the exact guideline for how much you should take, and when, may vary. In general, a protein supplement is designed to be served by scoop – a serving which normally weighs around 25g—30g and contains a significant amount of protein. This can then be mixed with water, a dairy milk or plant-based milk, and mixed in a shaker or blender. It can also be combined with smoothies or in other recipes.

Generally, protein powder shakes are taken one or two times a day. If you’re trying to build muscle mass, you may take more in order to do so. In some cases, they can be used as a meal replacement as well.

When you choose to take protein powder in your day will depend on many factors; your goals for working out, your overall dietary and protein requirements and individual responsiveness, such as how you feel after taking protein. Some people choose to have a protein shake within 30 minutes of finishing exercise to promote recovery, while others might like to start their day with it to achieve their protein dietary goals for the day.

Ultimately, you should experiment and find the right routine that works for your body, your lifestyle and goals.

At Power Supplements, we offer a variety of whey, casein and plant based protein supplements to suit your needs, lifestyle and diet. If you like to boost your overall protein intake with shakes, you’ll love our flavored protein powders with vanilla, chocolate, caramel coffee and banana. Or, you can opt for a flavorless protein powder that can be easily added into shakes, sauces, other meals or simply as a drink by itself.

Power Supplements stocks a range of extremely high quality and clean formula protein powders from trusted brands like:

• ATP SCIENCE 
• Body Ripped 
• Body Science 
• EHP Labs  
• Gen-Tec Nutrition  
• Inspired Nutraceuticals  
• International Protein 
• JD NUTRACEUTICALS 
• MUSASHI  
• OPTIMUM NUTRITION 
• RULE 1  
• STAUNCH
• Trusted Nutrition 
• … and many more

All protein powders available in our online store are manufactured by trusted fitness brands and renowned for highly bioavailable protein content.

When choosing a protein powder, there are a few factors you’ll want to consider. The first is what your goals are for working out. These could be:

• To increase muscle mass
• To lose weight
• To improve your strength
• To improve your cardiovascular fitness
• To rehabilitate after an injury 
• To improve your overall fitness

You’ll also want to consider what benefits you’d like to get from a protein powder – if you’re looking to bulk up, a protein powder that also contains some fat and carbohydrates (known as a mass gainer) is a good option, and will satiate your appetite. If you want to recover faster and build the intensity of your workouts, taking a protein powder post workout and with added collagen is a good idea. For fat loss, an ultra lean thermogenic protein powder can help support weight management and muscle definition without building mass.

Finally, you’ll want to consider any food intolerances, sensitivities and dietary requirements. If you are lactose intolerant, choosing a plant-based protein is a good option, which also suits vegans and vegetarians who prefer a plant-based approach. If you’re trying to maintain a calorie deficit, consider a protein isolate powder which contains very little fats or carbohydrates for the leanest possible gains.

If you plan to get your protein in the form of shakes only, choosing a flavor you love can make it easier to maintain a habit of taking protein. On the other hand, if you’re planning to incorporate it into smoothies with fresh fruit and other ingredients, you may prefer an unflavored protein powder that gives you more versatility.

At Powerhouse Supplements, we stock a range of different protein supplements to suit a range of workout goals, so you can choose one that ticks the right boxes for you.

Protein supplements should overwhelmingly contain protein powders, either whey and casein, which are both derived from milk and dairy sources, or plant based protein isolates from peas, hemp, pumpkin and watermelon seeds, peanuts and beans. Collagen, amino acids and MCTs may be added for extra benefits. Anti-caking agents and emulsifiers may be added in small amounts, as can sweeteners and flavours to improve the overall taste.

Protein supplements are just highly concentrated formulas of the protein that is found naturally in many foods. Like any food, it’s possible to over consume, or to not combine protein powder with a healthy diet and exercise, which could have potential negative health consequences. However, when used in moderation according to directions and combined with an active lifestyle and nutritious diet, protein powders should be safe and help support your fitness goals.

As with any supplement, you should carefully read the label of any protein product if you have allergies or intolerances.

Protein powder is made by refining foods that are naturally high in protein such as peas, milk products, eggs, seeds and beans; isolating the protein and dehydrating it into a shelf stable powder form. This protein powder can then be rehydrated with water or milk, blended into smoothies or used in baking to provide extra protein in your diet.

How often you take protein powder will depend on your individual fitness goals and diet. The approach you take if you’re looking to gain muscle mass will be different to one if you’re trying to cut weight and improve muscle tone, or maintain a healthy weight while increasing your training.

Ultimately, everyone takes a slightly different approach to using protein powder as part of their diet. However, a very general rule is that you should be ingesting 0.8 kg of protein for every kilo of body weight.

Depending on the storage conditions and the humidity of the climate you live in, the shelf life of protein powder can vary. However, a recent study showed that even in very hot and humid conditions, you should be able to safely store protein powder for at least 9 months. Also check the packaging for best before dates and recommended storage methods in order to get the most out of your protein supplements.

Protein powder can be used by anyone wanting to increase their daily protein intake in order to feel more full and manage weight, to gain muscle mass, to help improve muscle definition, to gain more lean muscle and to aid in recovery post workout.

While protein supplements are considered generally safe for most of the population, they may not be suitable for everybody. If you have kidney or liver function problems, protein supplements may not be right for you, and protein powder may also not be suitable if you’re pregnant.

Children should not take protein supplements. If you have extreme food allergies and intolerances, you may find that protein powder upsets your stomach and isn’t suitable. If you’re not sure whether protein powder will be suitable for your body, consult with a doctor or other medical professional for specific advice tailored to your body and its needs.

No matter what your goals are with working out, if you want to boost your overall performance and results, protein powder can be a great way to do so. The product was originally developed for body builders, but with so many options available, protein supplements are now also well suited for weight management, muscle definition, lean gains and feeling satiated as part of a controlled diet.