Protein Powder: A Complete Guide for Australians

Introduction

Protein powder has become an increasingly popular dietary supplement, especially among athletes and fitness enthusiasts looking to build muscle, lose fat and improve performance. With so many options now available in Australia, it can be tricky to know which type of protein is best and how to incorporate protein powder into your diet and fitness regime. This comprehensive guide covers everything you need to know about protein powder while catering to the Australian market.

What is Protein Powder?

Protein powder is a concentrated form of dietary protein extracted from whole food sources and processed into a fine powder. Some of the most common sources of protein powder on the Australian market are:

• Whey protein - Extracted from milk during cheese production
• Casein protein - Also extracted from milk
• Soy protein - Extracted from soybeans
• Pea protein - Extracted from yellow split peas
• Rice protein - Extracted from rice
• Hemp protein - Extracted from hemp seeds

The powder is usually flavoured and can be easily mixed into liquids or recipes to increase daily protein intake. Protein powders are popular among athletes, bodybuilders, and anyone trying to build lean muscle, lose weight or improve exercise performance and recovery.

Benefits of Protein Powder

Taking protein powder offers several evidence-based benefits:

• Builds and repairs muscle - Protein provides the essential amino acids required to stimulate muscle protein synthesis and maximize muscle growth when combined with strength training. Whey, casein and soy are considered the best options.
• Aids weight loss - Increasing protein intake from protein-rich foods or supplements enhances feelings of fullness and reduces overall calorie intake, leading to fat loss over time. Whey protein in particular is effective for weight management.
• Boosts metabolism - Protein requires more energy for the body to break down and digest compared to carbs or fat. Consuming adequate protein can help increase your resting metabolic rate.
• Improves performance and recovery - Protein provides the building blocks for muscle repair and recovery after exercise. Timely protein intake also helps rebuild muscle fibres stronger.
• Supports appetite control - Protein is the most satiating macronutrient, keeping hunger at bay for longer between meals. This makes it easier to reduce overall calorie intake.

Types of Protein Powder

There are several common varieties of protein powder to choose from:

Whey Protein

Whey is one of the most popular protein supplements available. It's quickly absorbed and contains high levels of the muscle-building amino acids leucine, isoleucine and valine. Whey comes in three main forms:

• Whey protein concentrate (WPC) - Contains 29–89% protein
• Whey protein isolate (WPI) - Contains 90% or higher protein
• Whey protein hydrolysate (WPH) - Partially broken down for faster digestion

Casein Protein

Casein is the other protein extracted from milk. It coagulates in the stomach, resulting in a slower release of amino acids into the bloodstream. Like whey, it's high in essential amino acids for increasing lean muscle mass.

Soy Protein

Soy protein comes from soybeans. It's a complete plant-based protein comparable to animal sources. Soy also contains isoflavones which have antioxidant effects in the body. However it can cause digestive issues in some individuals.

Pea Protein

Pea protein is extracted from yellow split peas. It's hypoallergenic and contains all nine essential amino acids. It's easily digested and has a similar protein content to whey and casein.

Hemp Protein

Hemp protein comes from hemp seeds. In addition to quality protein, it provides omega-3 and omega-6 essential fatty acids. The downside is hemp is lower in the amino acid lysine.

Rice Protein

Rice protein is extracted from brown rice. It's 100% plant-based, hypoallergenic and almost entirely protein. However, rice protein is low in certain amino acids, especially lysine.

Other Proteins

There are also egg, beef and plant proteins like pumpkin seed, sacha inchi and potato protein powders. These are less common but offer variety.

How Much Protein Powder Should You Take?

The optimal amount of protein powder depends on your weight, goals and activity levels. Here are some general recommendations from the Nutrient Reference Values for Australia and New Zealand:

• If you weigh around 50kg - take 2-3 serves of protein powder per day to meet the RDI of 46-57g/day
• If you weigh around 70kg - take 3-4 serves of protein powder per day to meet the RDI of 64g/day
• If you weigh around 90kg - take 4-5 serves of protein powder per day to meet the RDI of 64g/day
• If you weigh around 110kg - take 5-6 serves of protein powder per day to meet the RDI of 81g/day

To determine your needs more accurately, consume the below amounts based on your age and gender according to the RDIs:

Recommended Dietary Intake for Protein in Australia

Age/Gender	RDI (g/day)
Children 9-13 years
Boys	40
Girls	35
Adolescents 14-18 years
Boys	65
Girls	45
Men 19-70 years	64
Men >70 years	81
Women 19-70 years	46
Women >70 years	57
Pregnancy	60
Lactation	67

Source: Nutrient Reference Values for Australia and New Zealand

Most protein powder servings provide 20-25g of protein. Consume no more than 40g of protein powder per serve. Excessive protein offers no further benefit.

Choosing the Best Protein Powder

With so many protein powder products available in Australia both online and in stores, it can be difficult to know which one to choose. Here are some tips for picking the right protein powder for your needs:

• Consider your goals - Choose whey or casein for muscle gain, soy or pea for plant-based, egg white for fat loss. Combine types for faster and slower digesting protein sources.
• Check the protein content - Look for at least 20g of protein per serve. Whey protein isolate typically has the highest percentage of quality protein per 100g.
• Read reviews on taste and mixability - Pick a flavor you enjoy like chocolate, vanilla or cookies & cream. See reviews on how smoothly it mixes. Whey blends best.
• Avoid too many additives - Check labels and aim for minimal added sugars, fillers, preservatives and artificial ingredients.
• Buy from reputable brands - Stick to well-known, reputable supplement companies that adhere to regulations. Some top protein brands in Australia include Optimum Nutrition, MuscleTech, BSN, Isopure and Impact Whey.
• Compare value for money - Check the price per serve or per gram of protein to find good value protein powder deals. Consider buying in bulk for additional savings.

How to Use Protein Powder

Protein powder is very versatile and can be used in many ways:

• Mix with water, milk, juice, smoothies, yogurt or oats
• Add to porridge, pancakes, protein bars or baked goods
• Blend into coffee, teas, lattes or shakes
• Combine flavours like chocolate and vanilla for taste
• Stir into overnight oats or chia puddings
• Sprinkle on top of fruit, nuts or granola

For the best muscle-building results:

• Time it right - Have a serving within an hour before or after workouts to maximize protein synthesis.
• Get the dosage right - Consume 20-40g per serve depending on your body size, goals and the protein content of the powder.
• Space it out - Take 1-2 servings on rest days as well, spaced out during the day to support muscle protein synthesis.

How Much Protein Powder Should You Take?

The optimal amount of protein powder depends on your weight, goals and activity levels. Here are some general recommendations:

• If you weigh around 50kg - take 2-3 serves of protein powder per day
• If you weigh around 70kg - take 3-4 serves of protein powder per day
• If you weigh around 90kg - take 4-5 serves of protein powder per day
• If you weigh around 110kg - take 5-6 serves of protein powder per day

To determine your needs more accurately, consume around 1.6 grams of protein per kilogram of body weight if you are an athlete or training regularly. Most protein powder servings provide 20-25g of protein.

For example, if you weigh 70kg:

70 x 1.6 = 112g of protein needed daily. At 25g per serve, you would need around 4-5 serves.

Spread out your protein powder intake evenly throughout the day. Take no more than 40g of protein powder per serve. Excessive protein offers no further benefit.

Common Myths and Facts About Protein Powder

There are several myths and misconceptions regarding protein powder. Here are the facts:

Myth: Protein powder will make women bulky. Fact: Women lack the testosterone levels required to build large amounts of muscle mass like men. Protein powder enhances lean muscle development without bulk.

Myth: Protein powder is only for bodybuilders. Fact: Protein benefits muscle gain, weight loss, recovery, metabolism and fitness in anyone leading an active lifestyle. Most individuals can benefit from proper protein supplementation.

Myth: Too much protein powder is bad for your health. Fact: There is no evidence that consuming the recommended serving sizes of protein powder daily is harmful. Athletes have used protein supplements safely for decades.

Myth: Protein powder damages kidneys and liver. Fact: Protein does not negatively affect healthy kidneys or liver function when consumed in appropriate amounts. Only those with pre-existing kidney or liver disease need to be cautious with higher protein intakes.

Frequently Asked Questions

How much protein powder can I take daily?

Most guidelines recommend 1.6g of protein per kg of body weight for active individuals. Most protein powders provide 20-25g protein per serving, so you can safely take 2-3 servings spaced throughout the day.

When should I take protein powder?

Take protein powder within 1 hour before or after workouts to maximize muscle protein synthesis. Spreading intake throughout the day also helps provide a steady supply of amino acids to build lean muscle mass.

Which protein powder is best?

Whey protein powder is ideal for supporting muscle growth and recovery. Casein is great too. Vegans or vegetarians can use soy, pea or rice protein effectively. Compare a few quality brands and flavors.

Can protein cause digestive problems?

Some people may experience bloating, wind or cramps. Try a plant-based protein powder, ensure adequate water intake, or cease use if problems persist. Eliminating dairy, soy, gluten or other allergens may also help.

Is protein powder safe during pregnancy?

Yes, pregnant women can continue taking protein powder as part of a healthy diet, aiming for 0.8-1g of protein per kg body weight. As always, consult your doctor about supplements during pregnancy.