Supplements: Part 1 - Protein Powder09 July 2017
Should I be taking BCAA’S? How about Creatine? Will Glutamine help my DOMS?
This is a series Coach Tash has written about different supplements, when and IF they are needed, and how to use them for your benefit. As you may know Nutrition is actually the very base of our Fitness Pyramid - and as such a good plan for fuel and recovery can make or break your athletic career!
Someone smart created this pyramid.
We always maintain that one should cover all their nutritional needs using whole, unprocessed food as much as possible. REAL FOOD FIRST FOLKS. We also only recommend natural supplementation - things found naturally in food so NO "Mega Pump Go Hard Extreme Go Go GO", and stimulants are restricted to a strong black coffee.
But we do understand that due to some circumstances eating optimally isn’t achievable no matter how hard we try so in order to help you figure things out we will be going through the most commonly used supplements which we stock here at our boxes. Those being:
- Whey Protein
- Fish Oils
We have partnered up with Nutritech for the past 2 years and confidently recommend their products to our members. But we do suggest that you first sit down with your coach for a Nutrition Skill Session to go over your current eating habits before supplementing - you may even find that you don't need it!
But when it comes to supplementation, let’s kick things off with Protein:
Protein powders can be helpful if you aren’t getting enough protein from whole food, or if you need the convenience and portability.
Protein is derived from a variety of different food sources, including:
- Rice protein – Hypo-allergenic, gluten-free, neutral taste, economical. 100% plant-based. May be derived from genetically modified rice.
- Egg protein – Fat-free, concentrated amounts of essential amino acids. May upset stomach.
- Milk protein (includes whey, casein, calcium caseinate, and milk protein blends) – May enhance immunity, high in BCAAs, contains lactose, highly studied. May cause digestive upset or other symptoms in people sensitive to whey, casein, and/or lactose.
- Pea protein – No saturated fat or cholesterol, highly digestible, hypo-allergenic, economical. Rich in lysine, arginine and glutamine. 100% plant-based.
- Hemp protein – Provides omega-3 fats, most forms provide fibre, free of trypsin inhibitors, can get in raw form, high in arginine and histidine. 100% plant-based.
- Soy protein – May have benefits for cardiovascular disease, contains some anti-nutrients, may be derived from genetically modified soy. 100% plant-based.
- Cranberry protein – Can maintain antioxidants through processing. Derived from recovered cranberry seeds. Contains omega-3 fats. 100% plant-based.
- Artichoke protein – Source of inulin (a prebiotic). Rich in BCAAs. 100% plant based.
If you have any questions or need any advice be sure to grab hold of one of the coaches and schedule a nutrition session - thats what we are here for!
Keep your eyes open for the the next article where I'll cover one of the most tested supplements out there: Creatine!
CCF Nutrition Advisor
PN Level 1 Coach