How to use Protein Powder
Protein is essential for the body, we all know and agree, especially if you're working out, and even more so when you age.
1. BUILD YOUR PROTEIN STRATEGY
As we age, we may eat less to help manage a slowing metabolism and weight gain, and, in addition, protein absorption can be affected by anabolic resistance, meaning less protein gets in, and the protein that does is not always available.
This is NOT just about Protein supplements. This is about maintaining a sufficient level of protein intake throughout the day, with most protein coming from your meals.
- How much protein are you getting from your meals?
- Use an online calculator or app to help calculate your current daily protein intake using a food diary. It may not be 100% accurate, but it will be a start.
- Typical protein sources include dairy, meat, poultry, and vegetables. Junk food and booze are NOT great sources.
2. NOW USE OUR INTAKE CHART TO ESTIMATE
The standard minimum recommended intake for males in Australia is 0.84g per kilogram of body weight per day. Ladies, you can find the female protein intake chart here. New US guidelines are higher, being 1.2 g - 1.4 g.
But when you train and burn calories through exercise, you need more protein to avoid a nitrogen deficit. Using the table below, calculate your daily protein requirement based on your body size and the number of calories you burn per day.
- Now, take the protein intake you calculated using the table and subtract your intake from meals, and establish the gap.
- Protein powders are absorbed quickly and often work better when not consumed alongside carbs and fats during exercise, and they help address the protein shortfall.
- Most protein powders come with a 30 g scoop as a standard serve, which means each serve delivers approximately 25 g of protein; if it's an Isolate. Less if it's a Concentrate.
4. WHEN TO USE
- Consume protein with meals where possible.
- Consume quality protein shakes, ideally, 30 minutes pre- or post-exercise, to aid muscle recovery and gain.
- When losing or managing weight, you can also drink it first thing, or between smaller meals to increase satiety, and reduce snack cravings.
5. GOOD PRACTICE PROTEIN SHAKE
A. Mixer - Base
- Generally, milk, milk alternatives, or water is used, but yogurt or a mix of these can also work well.
- Protein powders are designed to mix with liquids, so they should blend smoothly with no clumping.
- Remember, if you're not using water, consider the additional protein, sugar, and carbs in whatever you're using.
B. Add more stuff...
- If you want to get into the exotics, add bananas, blueberries, or strawberries.
- Frozen berries and fruits are convenient, chilled, and work well
- A little muesli or granola can add some fibre and taste, but don't go overboard, or you may be drinking your shake with a spoon.
- Adding psyllium husk can bringsome bulk if you need more fibre in your diet.
- Adding Marine Collagen or our Testosterone & Immunity Formula can provide additional support for tissue and a great mix of vitamins & minerals in a single daily drink stack.
- If you have a "sweeter" tasting protein, add some coffee to dampen the sweetness.
- Avoid juicy fruits like grapes, watermelon, or oranges, or fruit juice. They tend not to mix well, and add additional sugars, etc.
C. GET A PROTEIN SHAKER - DAILY SHAKE
- Ensure the steel mixing ball is inside and the top sealed. Protein shakers are usually better when you're on the go or at the gym.
- Add your liquid base first (400-600ml). Tip: Chill the liquid first, or add ice
- Add 30g Old Bull Protein powder (Experiment with the amount of liquid to find your "taste")
- Tighten the lid. (This part is important)
- Give the protein shaker a good shake until all the powder is mixed.
D. GET A BLENDER - NEXT LEVEL
- Choose a suitable blender. Usually, plug-in blenders with a 1000 W motor + will make short work of ice or frozen fruit. Battery-powered blenders are not as strong, so do some research before you buy. Belnders are usually better at home.
- Assemble the blender, and add your liquid base of choice (Water, milk, yogurt, or a mix of these). usually around 400 - 600 ml.
- Add protein powder, using the scoop provided
- Add the remainder of your ingredients. Options include frozen banana, mango, blueberries, or strawberries; ice; Marine Collagen; Testosterone & Immunity Formula; Psyllium Husk; NMN; and finally some Cinnamon.
- Blend well until all the ingredients are mixed. Serve in a glass.
Build a daily health habit that is Simple, Sensible, and Practical.