PROTEIN POWDERS AND MEAL REPLACEMENTS

Who uses protein powders and meal replacements?

Protein powders, meal replacements and nutrients-fortified shakes are now some of the most popular types of health supplements.

Usually taken on a daily basis, one of the main reasons for their popularity is the ease with which they can be made and taken – just mix and go, ideal for the modern fast-paced lifestyle – as well as the range of tasty flavours that are available. The user can actually enjoy these supplements, and benefit from the feeling of fullness that they can provide, rather than just popping a pill.

Another key reason is their versatility. By this we mean that they can be used for a wide variety of reasons and to support a range of health goals. For example:

-by athletes, bodybuilders and anyone living an active lifestyle, for a protein boost and to support energy levels, stamina, performance and recovery times
-by slimmers, looking for a way to balance their blood sugar, support a healthy metabolism and increase their nutrient intake in a way that is low in calories, sugar, fat and other undesirable ingredients
-by those with food allergies or intolerances (such as to dairy or gluten) and therefore restricted diets, looking to top up on certain nutrients on a daily basis (such as protein, calcium, vitamins and minerals)
-by those on low-protein diets, such as vegans and vegetarians
-by anyone that is health-conscious and looking to top up their daily intake of quality nutrients, without too many extra calories or extra sugar or fat.

The gym, bodybuilding and other sports

One of the most common uses for protein shakes and meal replacement powders has traditionally been to support gym-goers, bodybuilders and athletes in their efforts, including support for muscle growth, muscle definition, training, stamina, performance and muscle maintenance.

This is because protein is an essential nutrient that (in the absence of water) makes up a massive 40% of the human body. It forms the building blocks of hair, nails, skin and bones and is important for muscle development.

Without protein, the body cannot function properly. It is particularly important for anyone who regularly places unusual strain or demands on their body, such as regular gym-goers, bodybuilders and athletes (particularly endurance athletes such as runners, swimmers, cyclists and those who take part in triathlons etc).

This is because protein is vital for maintaining and increasing muscle and bone mass, for tissue and cell repair, for keeping the immune system strong and for preventing fatigue. It is also one of the main sources of energy when following a low carbohydrate diet, which many bodybuilders do because it assists with fat loss and muscle definition.

The body is in a constant state of protein use and turnover, breaking it down through metabolism and exercise and synthesising new protein to replace what has been used. Therefore, for particularly active individuals, protein is essential and they are recommended to increase their daily protein intake from 0.8g of protein per kg of body weight (g/kgBM) to between 1 – 2g/kgBM (depending on precise muscle mass goals).

And, of course, it’s not just about protein; clearly a regular source of broad spectrum nutrients is an essential component of any athlete’s or active person’s diet. For example, ensuring the adequate intake of:

-quality carbohydrates and dietary fibre, to keep blood sugar levels stable, enhance performance and prevent muscle breakdown
-antioxidants to support the body against the potentially harmful free radicals produced during exercise and body stress
-Omega oils, vitamins and minerals to support everything from bone health, joint flexibility and ligament integrity, to immunity, digestive health and heart health.

High quality protein powders and meal replacements that have been fortified with additional nutrients (such as antioxidants and other phyto-chemicals) are uniquely placed to offer such wide-ranging support.

Vegan, vegetarian and raw foodists

For vegans, vegetarians and others with a dietary focus on plant-based foods, some common nutritional concerns can include ensuring a reliable and regular intake of nutrients traditionally found in animal products, and taking in enough calories to maintain weight and meet body requirements in a healthy way.

Of course, plant-based diets do not have to mean a diet lacking in protein, calcium, vitamin B12 or any other nutrients for that matter, but it can certainly be a bigger challenge to incorporate those nutrients into meals, in the required quantities and from quality sources.

Vegetarians, vegans and raw foodists may, therefore, have to spend a little more time and effort on careful meal planning to ensure optimum nutrition can still be achieved and that their caloric intake is maintained in a healthy way.

As mentioned above, protein is an essential nutrient, involved in almost every process in the body. As such, ensuring that you have access to a first-class source on a daily basis is important for everyone, not just athletes.

Nutritional guidelines recommend that, as a general rule, between 10-15% of a person’s total calories should come from protein.

For vegetarians, vegans and raw foodists, nutrients-fortified plant-based protein powders that offer a complete and balanced source of protein (e.g. from wheatgrass, hemp or pea etc) and some other nutrients too, can play a valuable role in maintaining a balanced diet.

Provided that they are of a high quality, they can represent a reliable and convenient source of all these nutrients, designed to work hand-in-hand with a healthy vegetarian, vegan or raw food diet.

Weight management

In more recent years, slimmers have begun to take note of the approach adopted by athletes in burning fat, while maintaining muscle tone – i.e. focusing on a high-protein diet.

Of course, those simply wishing to shed a few pounds do not have to (and in most cases should not) take their diet to the extremes of an athlete.

However, whilst ensuring that they maintain a well-balanced diet comprising all the major food groups, a number of studies have suggested that increased protein intake combined with exercise can certainly offer additional support for their healthy weight loss.

This can include everything from enhancing fat loss and improving muscle tone, to improving blood fat levels and supporting a healthy metabolism.

How? Well, as mentioned above, protein can assist in the repair and growth of muscle. This, in turn, can lead to more calories being burned each day. Higher-protein diets may also help people to gain better control over their appetites and calorie intake, as well as help to regulate blood sugar levels and thereby reduce cravings.

Everyone knows that successfully losing weight in a healthy way, and keeping it off for the long-term, can be a challenge. Weight management programs tend to involve limited food choice and what is often a drastic reduction in calories. This can lead to a nutrient-deficient diet and, in many cases, more weight being put on than was lost in the first place!

For those who want to reduce their calorie, fat and sugar intake, but still want to ensure that they are getting a good amount of vitamins, minerals and nutrients every day, quality protein powders, meal replacements and daily shakes can prove invaluable – particularly in the early stages of weight loss when hunger pangs and the urge to snack can be at their worst.

Other restricted diets

Anyone with a food allergy, intolerance or sensitivity (e.g. to gluten or dairy), will face many of the same challenges as vegetarians, vegans and slimmers. In other words, it can be hard to find foods that are nutritious and suit their lifestyle and health needs.

Food choice can become extremely limited and, without variety in the diet, a person’s overall nutritional status can start to suffer. It is important to bear this challenge in mind and take the proper steps to address it.

High quality protein shakes, meal replacements and daily powders that are dairy, wheat, gluten and sugar free (with no artificial ingredients), but have been fortified with nutrients, can offer a great way to top-up on healthy calories, vitamins and minerals – particularly for those struggling to sustain a varied diet.

So, it is easy to see how you might integrate a protein powder or meal replacement into your daily diet; never to replace (notwithstanding the title), but rather to supplement and support.

At the end of the day, a well-balanced diet, with healthy proportions of all the major food groups and a variety of fresh and seasonal produce, is the best way to achieve most health goals. But we could all do with that little extra help from time to time!