Protein Powders – Who, What, Where, Whey?

Should I have a protein powder? Should I not have protein powder? What is the difference between isolate and concentrate? Do I need to have casein? What about a pea protein? These are questions I get asked on a daily basis so let me break it down and give you the facts on the most common protein powders. 

Whey Protein Concentrate

What is it? 

The material left behind from milk being pushed through a filter, once dried and forms whey protein concentrate. This a fast release protein.

Why would I need it?

• Help with gaining muscle
• Help with retaining muscle
• Weight loss
• Achieve protein intake
• Control appetite

When is it best used?

• Pre – weights based workouts
• Post – weights based work out

What else can I use it for?

• Snack
• Add it to smoothies
• Use it in cooking/baking

How do I know if it’s a good protein?

• 100% WPC
• Grass fed cows on herbicide & pesticide pastures
• Local (i.e New Zealand)
• No added sweeteners, preservatives, flavours, cololurings or non-dairy protein filters

Whey Protein Isolate

What is it? 

The material left behind from milk being pushed through a filter, once dried and forms whey protein concentrate. To make whey protein isolate the concentrate is processed and purified to make a higher quality product. This a fast release protein.

Why would I need it?

• Help with gaining muscle
• Help with retaining muscle
• Weight loss
• Achieve protein intake
• Control appetite

When is it best used?

• Pre – weights based workouts
• Post – weights based work out

What else can I use it for?

• Snack
• Add it to smoothies
• Use it in cooking/baking

How do I know if it’s a good protein?

• 100% WPI
• Grass fed cows on herbicide & pesticide pastures
• Local (i.e New Zealand)
• No added sweeteners, preservatives, flavours, cololurings or non-dairy protein filters

Casein Protein

What is it?

Casein protein is the slow release protein that is found in 80% of cow’s milk (whey being the other 20%) and contains an abundance of branch chain amino acids. It is the dehydrated form of the solid part of the milk &  is generally in the form calcium caseinate

Why would I need it?

• Help with gaining mass muscle
• Help with retaining muscle
• Avoid your body going into a catabolic state (muscle break down)

When is it best used?

• At night – 30minutes to 1 hour before bed

What else can I use it for?

• With whey protein pre-work out
• In baking
• In a smoothie

How do I know if it’s a good protein?

• 100% Calcium Caseinate
• Grass fed cows on herbicide & pesticide pastures
• Local (i.e New Zealand)
• No added sweeteners, preservatives, flavours, cololurings or non-dairy protein filters

Pea Protein

What is it?

Pea protein is a raw,vegan & gluten free form of protein made from extracting the soluble pea protein from yellow split peas.

Why would I need it?

• Help with gaining muscle
• Help with retaining muscle
• Weight loss
• Achieve protein intake
• Control appetite

When is it best used?

• Pre – weights based workouts
• Post – weights based work out

What else can I use it for?

• Snack
• Add it to smoothies
• Use it in cooking/baking

How do I know if it’s a good protein?

• Hypoallergenic
• Free from dairy, gluten, soy and nut
• Very Fine
• Over 80% protein bioavailability

Brown Rice Protein

What is it?

Rice bran protein is raw, vegan & gluten free form of protein made from separating the carbohydrate & protein portion of the rice.

Why would I need it?

• Help with gaining muscle
• Help with retaining muscle
• Weight loss
• Achieve protein intake
• Control appetite

When is it best used?

• Pre – weights based workouts
• Post – weights based work out

What else can I use it for?

• Snack
• Add it to smoothies
• Use it in cooking/baking

How do I know if it’s a good protein?

• Hypoallergenic
• Free from dairy, gluten, soy and nut
• Very Fine
• Over 80% protein bioavailability

For a range of recommended protein powders visit the NaedNutrition Store and check out Protein Powders

Egg-sposed : Myths & Facts

Are eggs good for you? Are they bad for you? How many is too much? Can I only eat egg whites?

These are things I hear on a regular basis & there is so much misinformation about eggs so I’m going to start clearing it up!

Egg stats

• a large whole egg contains roughly 6g of protein 
• contains choline (essential for cell membrane function, neurotransmission, prevents homosycstine build up), lutein (essential for eye & skin health) and zeaxanthin (carotenoid important for vision) 
• contains just about every vitamin and most minerals (except vitamin C)

Myth: Eating eggs raises your cholesterol levels.

Truth Dietary cholesterol found in eggs has little to do with the amount of cholesterol in your body. Roughly ¼ of your body's blood cholesterol comes from your diet and the other ¾ of blood cholesterol is produced by your body. In fact Saturated and trans fats have much bigger effects on blood cholesterol levels. Studies show that people with high cholesterol, eating one egg a day, have shown no increase in their body’s cholesterol levels.  

Myth: Eggs are better stored on the bench top for better cooking results

Fact: Refrigerating eggs reduces the risk of salmonella & keeps them fresh

Myth: Raw eggs have more protein than cooked eggs

Fact: A large egg contains 6g of protein served raw OR cooked
Fact #2: Cooked eggs have 40% more protein than raw because Biotin (found in eggs yolks) is a b complex vitamin essential for cell growth, the metabolism of fats, and energy production. Raw eggs eliminates biotin because of avidin (found in egg whites) is a biotin binding protein when consumed in its raw form, thus cooking the egg avoids the possibility of biotin deficiency.  

Myth: Egg whites have more protein & nutrients than whole eggs

Fact: FALSE!!!! Egg whites less protein than compared with a whole egg, most of the sodium and very little of anything else. Egg yolks are one of the most nutritious foods known to man! They contain almost all vitamins & minerals our diets require (minus Vitamin C). The whole egg is ALWAYS better from a nutritional point of view, period.

	Whole egg (per 100g)	Egg White (per 100g)
Protein	12.4g	11.6g
Energy	583kJ	204KJ
Fat	9.5g	0g

NUTTAB (2010)

Myth: One egg every day too much

Fact: FALSE; majority of people can’t have too many eggs. Those with significantly high cholesterol would be limited to one a day. Eggs are an amazing source of protein & nutrients that our bodies thrive on.

Great ways to have eggs:

• boiled as a snack 
• scrambled with smoked salmon, spinach tomato & mushrooms for breakfast 
• frittata with vegetables & a side of salad as a quick dinner
• omelette packed full of your favourite vegetables at any meal

If you are struggling to get enough protein in your diet contact us at admin@naednutrition.com.au