Recommended Daily Protein Intake
We previously discovered when chatting with sports dietitian and co-founder of the Health & Performance Collective, Jessica Spendlove that eating a high protein diet is a great way to maintain and potentially lose weight.
“Protein as a macronutrient is more thermogenic than carbohydrate and fat, meaning for the body to breakdown protein, it requires more energy from the body than the other macronutrients.” The result of such intakes is weight loss over a relatively short period of time.
Generally speaking, one 30g scoop of protein contains anywhere between 20-40g of protein.
Here’s a list of foods that contain high amounts of quality proteins:
150g Cooked Fish
Handful of Nuts
1 cup Cooked Legumes
And whilst nutritionists and dietitians agree that protein should be consumed through a balanced wholefood diet, protein powders are a great way to supplement such eating regimens.
You can enjoy them on their own simply shaken with water or add them to your smoothies, baking or even porridge.
- Muscle wasting
- Swollen or puffy skin
- Fatty liver
- Fragile skin, hair and nails
- Stunted growth in children
- Greater appetite
Excess protein consumption
If you’re on a high-protein eating regimen like the Atkins or Paleo diet it is good to be aware of the signs and symptoms of consuming too much protein.
- Anxious thought
- Brain fog and sluggishness
- Weight gain
Types of protein powders
When it comes to protein powders there are a few key varieties you need to know.
Whey protein is the water portion of the milk that separates from the curd when making cheese. It is easily assimilated by the body and is also used to help boost immunity . You can find it as a concentrate or as whey isolate. The main difference between the two whey varieties is that isolate undergoes more processing and the final result contains less carbohydrates, lactose and fat and more protein - which is also why it is generally more expensive than concentrate. Keep an eye out for a protein that is at least 80 per cent protein.
Soy protein is a great option for those who are lactose intolerant. Although, have shown that it is not as effective as whey protein.
Although rice protein is not a complete protein so needs to be consumed with other proteins for the full benefits.
A popular choice among vegans and plant-based eaters, pea protein is booming in growth right now. It is not suitable for those on a low FODMAP diet.
Top Protein Powders
Here is a list of the top protein powders available in Australia.
1. JSHealth Protein + Probiotics Range
A new product to Jessica Sepel’s health offering, JSHealth Protein + Probiotics Range in collaboration with Nuzest as the name suggests combines protein with probiotics. The range is free from gluten, dairy, soy, GMO ingredients and is 100% vegan. Clinical nutritionist Jessica Sepel explains “we’ve added in one of my favourite probiotic strains, Lactobacillus rhamnosus GG, to nourish the gut flora and support digestion.”
The protein is made from pea protein and retails for $49.95 for 450g, available in two flavours Cookies & Cream and Cinnamon Scroll. Shop now.
Designed by the pros at BodyScience, HydroxyBurn is high in protein, low in carbohydrates, contains added vitamins, minerals plus a gut-enhancing digestive enzyme complex. What more could you want?
Made from whey protein concentrate and isolate it is available in Chocolate, Banana, Vanilla and Salted Caramel for $64.95 for a 900g tub. Shop now.
3. Bulk Nutrients
Jam packed with 91% protein, 1% fat and 1% carbohydrates, Tasmanian brand Bulk Nutrients’ Whey Protein Isolate (WPI) is one of the highest protein, protein powders on the market. Plus, it has been certified as being sourced from grass fed, hormone free cows.
It is also one of the most reasonably priced powders on the market at $36 for 1kg and is available in 10 different flavours. Shop now.
Tropeaka’s Lean Protein powder is the perfect balanced protein to help with muscle recovery and tissue repair after intense exercise. It is vegetarian and vegan-friendly and made from pea and brown rice protein.
You can grab a 500g bag for $42.00. Shop now.
A favourite amongst the plant-based community Prana’s Power Plant Protein is a clean protein that is free from gluten. Soy, GMO’s and fillers and is suitable for both vegetarians and vegans.
Available in seven flavours a 1kg bag will set you back $69.00. Shop now.
6. Macro Mike
Macro Mike was created by Mike Kellett when he struggled to find a natural FODMAP friendly protein powder. 5 years later with over 50 products stocked in 750 stores Australia-wide, Macro Mike has hit the ground running.
A 1kg bag of plant-based protein costs around $69.95 and is available in a number of mouth-watering flavours, banoffee pie is our pick! Shop now.
And while you’re at it, don't forget to try one of their cooking mixes.
A cult-favourite, Arbonne Essentials Chocolate Protein Shake Mix delivers 20g of vegan protein plus 24 vitamins and minerals in one serve. Using pea protein and cranberries this will have you feeling good from the inside out.
Sold in individual sachets, 30 servings costs $77.00. Shop now.
Elle McPherson’s wellness brand Welleco has taken off in the Australian market. A plant-based supplement it uses both pea and brown rice protein plus pre and probiotics.
Available in Chocolate and Vanilla in 300g, 1kg and travel sizes, 1kg will cost you around $92.00. Shop now.
9. The Beauty Chef
Described as a “bio-fermented wellness powder” BODY Inner Beauty Support by The Beauty Chef takes plant-based proteins with added pre and probiotics for gut support and a twist of Eastern medicine with fermented hemp and shitake mushrooms.
A 500g tin of Chocolate BODY costs $69.00. Shop now.
10. True Protein
With over 460 five star reviews it is no wonder then True’s WPC80 Whey Protein Concentrate contains over 80% protein content, is rich in amino acids and is an ideal ‘all round’ protein.
WPC80 is available in twelve flavours with 1kg costing $50. Shop now.
11. White Wolf
With no added sugars, chemicals or nasties and over 77% protein White Wolf is a great option for those looking for a natural whey protein concentrate. It has added prebiotics and is low in both carbohydrates and fats.
1kg of White Wolf Nutrition’s Whey Protein Blend costs $79.99. Shop now.
12. Keep It Cleaner
One of the Keep It Cleaner families newest additions, Protein Powder is now available exclusively in Woolworths stores. Boasting just five ingredients made from whey protein with over 20g of protein per serve.
Keep It Cleaner Protein is extremely affordable costing $30.00 for 375g. Shop now.