Protein powders are available everywhere. But are they only for serious athletes? Or should you be adding one to your routine?

I was so hungry.

All. The. Time.

Breastfeeding is no joke. I kept a pile of snacks next to my bed because I couldn’t get through the night without eating in those early days.

And for Christmas, my partner bought me a big jar of protein powder, sort of as a joke, but not really… Because it really is easier to drink things than to chew them when you’re in depths of intense hunger like that.

Dietitians are oft quoted as saying that no one actually needs protein powders. And that’s true… But protein powders can make life a lot easier for some groups of people.

Because growing teen athletes, breastfeeding mamas, pregnant women and other super hungry people sometimes have trouble chewing all the food they need in a day. It’s simply quite taxing to eat that much.

I usually draw the line between if a client should invest in protein powder or not at this: if they are waking up hungry in the night because they haven’t been able to get enough food in, they would benefit from a protein powder supplement.

And of course, elderly, injured or ill people who are struggling with a lack of appetite might also find a protein powder useful, as larger meals can feel overwhelming.

So what should you look for in a protein powder?

Protein powders are not all equal. Whey, soy isolate and casein are considered to be of high biological value as they have good amino acid profiles, whereas plant based protein powders like pea and rice don’t contain all the essential amino acids. Casein clots in the stomach though, while whey and soy are rapidly digested and the amino acids absorbed.

Whichever kind your client selects, it should be at least 80-90% protein with no added fillers. I like pure 100% whey. Some protein/carbohydrate mixes are popular but a waste of money – the carbohydrate is just a cheap filler for the manufacturer, you can easily add carbohydrate at home with the addition of milk!

And what do you do with it?

You can do things like add protein powder into pancake mixes, but usually a good ol’ smoothie is easier to get down the throat of a person struggling to eat enough. That’s because it’s easier to drink things than to chew them, as chewing increases satiety. This is usually a good thing, but for our clients who struggle to eat enough we don’t want them filling up too quickly!

What are some alternatives to protein powders?

If a high quality protein powder is too expensive or too much of a jump, your client could always try adding some trim milk powder into a milky smoothie instead. This is closer to 30% protein than 80+%, but it will still give a good boost of protein for them.

Anything to remember?

Protein powders come into their own as add-on for super hungry people, or for those who are struggling with limited appetite. I don’t recommend them as a meal replacement though. It’s so important to still be eating real food.

And they don’t need to be chugging their protein shake at the gym. Unless they’re a pro athlete training multiple times a day, their protein intake across the whole day is far more important than getting protein in straight after their workout.

Lastly, spread the protein load! Some protein-rich food at every meal is more beneficial than trying to cram it all in in one meal.

Do you have any protein questions? Ask away!