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Protein powders: Do we really need them?

Accueil » Protein powders: Do we really need them?

  • 25/07/2022

In recent years, we have been noticing a rise in popularity of dietary supplements consumed by athletes and active people, particularly when it comes to protein powders. Whether in the form of whey proteins or plant-based proteins like pea protein, their protein content (20 to 30 grams per serving) seems very appealing to many. But are these powders really necessary?

What They Contain

The content of protein supplements obviously varies from one brand to another. Although they contain a large amount of protein, we can find that they contain very little fat, carbohydrates and fibre. In addition, this type of supplement is generally quite expensive.

So is it really necessary?

Not really, since meeting your protein needs is generally possible with a healthy and balanced diet, without having to resort to nutritional supplements. Generally speaking, it is recommended to consume 1.2 to 1.8 grams of protein per kilo of body weight daily. However, if our protein needs are highly increased, as is the case for high-level athletes, adding protein powder to your diet could be a quick and effective way to reach our protein intake targets.

Food First!

Eating a variety of foods generally allows us to meet our protein needs. Cottage cheese, eggs, soy products (tempeh, textured vegetable protein – TVP, tofu), legumes and nuts add a lot of high-quality protein to our days. Whether we eat a plant-based diet or not, it is possible to consume enough protein. The important thing is to vary our protein sources as much as possible throughout the day.

What About the Post-Workout Shake?

Since protein powder essentially only contains protein, we must not forget to combine it with a source of carbohydrates. The famous carbohydrate-protein duo ensures a better recovery after physical effort. Milk or a banana can be a great addition to our protein shake. Otherwise, a snack rich in carbohydrates and proteins can also do the trick without having to use protein powder. An apple combined with a few pieces of cheese can easily refuel us.

A Cheaper Alternative

It’s no secret that protein powders are generally very expensive and their price varies greatly from one brand to another (from $2 to over $10 per 100 grams!). Fortunately, there is a cheaper alternative: skim milk powder. Sold in grocery stores in the baking section, skim milk powder is less expensive (less than $1 per 100 grams) and contains a large amount of protein and carbohydrates, while having a less pronounced taste than protein powder. So why not try it!

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This article was written by EquipeNutrition

This article was written by the nutritionists and dietitians of TeamNutrition. Their health professionals offer personalized nutritional counselling online and in over 80 offices across Canada.

To learn more about sports supplements, increase muscle mass or simply improve your eating habits, visit their KoalaPro online portal or book an appointment with a registered dietitian.

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