• Which Whey To Go?

    By The W10 Team
     

    Protein is an important part of the muscle building process. Having an adequate intake of protein is proven to be one of the keys to changing your body. Whey proteins are very quickly absorbed into the body, and contain a high amount of branched-chain amino acids (BCAAS) which are used to fuel working muscles and stimulate protein synthesis.

    One way of getting more protein in to your diet is through supplementing with protein shakes. With so much information and marketing out there regarding protein shakes, many women are left confused about what these shakes are for.

    Protein is important for recovery between workouts, maintaining/building muscle which will also help you to raise your metabolic rate and can help towards the feeling of being full after eating, which can stop you reaching for the snack cupboard!

    Research published in the March/April 2014 issue of the Journal of the American College of Nutrition showed that whey protein, either as a supplement combined with resistance exercise or as part of a weight-loss or weight-maintenance diet, may provide women benefits related to body composition. http://www.medicalnewstoday.com/releases/275579.php

    Here are some of the common questions & myths that come up, let's get through these so you can understand why you should consume protein, how much you should have, why protein shakes can be useful and what protein you should use.

    How much protein do I need?

    For a healthy active woman, the recommended intake ranges from 0.8g - 2g per kilogram of Bodyweight. The lower calories you are consuming, the more protein you will want to consume to help maintain muscle & to help with satiety. Some women can find it tough to consume that much protein through food only, this is where supplementing with protein shakes come in handy.

    It's also convenient from a time perspective in that it only takes a minute to fill and mix your powder up. Protein powders are also very versatile, you can mix them with smoothies, yoghurt or even make some protein pancakes.

    Will Protein shakes will make me bulky?

    A typical whey protein shake contains around 150 calories combined with the fact a woman's body produces a very small amount of testosterone. Adding protein to your diet will not make you bulky. It will help to maintain/build muscle to help give you a toned appearance. The only way protein shakes could make you bulky is by consuming them in excessive amounts and exceeding your caloric requirements.

    Which protein shake should I use?

    With many different shakes on the market it can be a confusing place to shop. The marketing of supplements has a big influence on where people decide to spend their money.

    Here are my tips for finding a good protein shake.

    Most protein shakes will contain carbohydrates , some more than others especially if they are a meal replacement shake. Carbs should be kept below 5g per serving unless you are choosing a meal replacement shake.

    Whey protein isolate will typically provide the lowest carbs/fat per serving, this does result in taste perhaps not being as good due to less ingredients/sweetners added.

    If you do not tolerate dairy, don't worry you still have access to protein supplements. Sun Warrior make a good tasting rice protein that provides an adequate serving of protein per serving.

    Either of these choices will provide between 20-30g protein per serving.

    (Note: there is nothing wrong with carbohydrates just I prefer to have people eat their carbs rather than drink them)

    Don’t worry if you don’t like drinking protein shakes, a quick search on google will bring a variety of different recipes that you can add your protein to, such as homemade protein bars, smoothies, pancakes and more.

    Here are our recommendations for companies to use when buying a protein supplement:

    Kinetica Whey Protein

    Myprotein Whey Isolate

    Optimum Nutrition Whey

    Sun Warrior Rice Protein

    If you have any questions or need further advice please comment below or drop us a message, we are always happy to give advice.

 

You Might Also Like

 
Quick Browse
    • train around Lower back pain

      How To Train Around Lower Back Pain

       

      “In the United Kingdom, low back pain was identified as the most common cause of disability in young adults: with more than 100 million work days lost per year.” – World Health Organisation The first thing we want to point out here is that we are absolutely not trying to advise people on how to

      Read More
    • Summer bodies made in winter

      Telegraph Feature: Summer bodies are made in the winter

       

      "Don't save your beach-body programme for the six-week summer bootcamp dash, make it easy on yourself and start now" says our fitness blogger, W10 Founder - Jean-Claude Vacassin. It might seem a little premature to be talking about summer bodies in early January, what with the cold and dark mornings and the baggy jumper season

      Read More
    • Superfoods inhibit fat loss goals

      Are superfoods actually inhibiting your fat loss goals?

       

      The superfood craze: why “super” foods may not always be the best choice. Superfoods are buzzwords in health circles right now. From Buddha bowls, to raw energy balls to goji berries, it seems that everyone is jumping on the health food train. With their 100% natural, whole food tag line they must be super, right?

      Read More
    • W10 5-day fitness retreat: Ibiza 2018

       

      Event: Training Places - Ibiza Date: Saturday 1st September 2018 - Friday 6th September 2018 https://youtu.be/Yb2_WydS-8w Taking W10 Fitness to new places... After an incredible trip to Ibiza earlier this year, we’re excited to announce that we are going to be running the fitness retreat again in September 2018. Set on the hills of s’Estanyol near

      Read More
    • Develop power female training

      Top Moves For Developing Power: Health And Fitness Magazine Feature

       

      Our November feature in Health And Fitness Magazine. This month, expert trainer Jean-Claude Vacassin, owner of W10 GYM, shows us the top moves for developing power. 1. DUMBBELL THRUSTER BENEFITS: This is a total-body exercise that combines two compound movements — a front squat and overhead press — giving you more bang for your buck. It’ll

      Read More
    • Hydration how much water should I drink

      Water: How much should you drink a day?

       

      A bit like nutrition, we’ve heard it all before when it comes to the importance of hydration, but it keeps being highlighted for very good reason – hydration is key for all of us (and sometimes it's good to be reminded of this) Hydration plays a pivotal role in both fat loss and muscle gain,

      Read More

Start Your 30 Day Trial Today

If you’re ready to make a change, you can start now. Register online and book your first session today.

Start Today

Set up in 2009 by founder Jean-Claude Vacassin (a regular health and fitness contributor to the Daily Telegraph) the W10 Performance gym is located in West London at 202-208 Kensal Road, London W10 5BN. W10’s Gym memberships offer personal training, nutrition advice, yoga, boxing, HITT and other functional fitness classes. They also have physio and sports massage practitioners onsite. They are proud to offer a high level of fitness to residents and local workers in Kensal Rise, Kensal Green, Queens Park, Willesden, Kilburn, Harlesden, Ladbroke Grove, Notting Hill, Kensington and Westbourne Park areas.

 

Find us The Basement, 202-208 Kensal Road, London W10 5BN

Call us on 020 3489 5428