Protein supplements can play an important role as part of your sports nutrition strategy. However, there are a lot of protein supplements out there so it’s important for us to understand what they are, what they do and if we need them?

What Are Protein Supplements?

Protein Supplements help us to meet our protein requirements where our diet doesn’t meet these needs.

Protein supplements should never be used as a meal replacement but purely supplement our dietary protein.

You should never have to pay a subscription for a protein supplement or any nutrition supplements as you dietary needs are constantly changing.

Protein supplements extremely valuable for athletes and recovery from illness or injury

What to Look For in a Protein Supplement

Amino Acid Profile – Amino acids are the protein ‘building blocks’, the greater spectrum of amino acids (the amino acid profile), the better the protein supplement as it can carry out a wider range of functions.

The Absorption Rate – Different proteins absorb at different rates (uptake into the muscle, tissues and cells). This is particularly important as people have different training goals, different metabolic rates and train at different times of the day

Types of Protein Supplements

Whilst there are many types of protein supplements, these are the most common

BCAAs (Branched Chain Amino Acids)

When Taken – Pre WorkOut

• Contains the essential amino acids leucine, isoleucine and valine in their concentrated forms
• They decrease the activity of the protein breakdown pathway
• Reduce fatigue
• Increases oxygen intake
• Improves mental performance
• Improves physical performance
• Increases protein synthesis by 145%
• Improves recovery – reducing delayed onset muscle soreness

Whey Protein 

When Taken – Post Training

• Wide spectrum of amino acids (essential and non essential)
• Quick uptake into muscle
• When taken post training it improves recovery

Casein 

When Taken – Post WorkOut

• Wide spectrum of amino acids (essential and non essential)
• Slow uptake into muscle (great for late night training and those with high metabolisms)
• When taken post training it improves recovery

Vegan Protein Blends

When Taken – Post WorkOut

• Wide spectrum of amino acids (essential and non essential)
• Quick uptake into muscle
• When taken post training it improves recovery

Note: In the right quantities brown rice protein and hemp protein can provide the full amino acid (building block) spectrum

A farmer’s daughter from Tipperary, Laurann has always had an appreciation for food, nutrition and health promotion.

Laurann has an honours BSc. Degree in Human Nutrition from the University of Nottingham and a Masters in Public Health Nutrition from University College Dublin. She is also an Associate Nutritionist with the Nutrition Society London.

With a passion for nutrition and experience working in Ireland and the UK,  Laurann uses her knowledge and skills to help people achieve optimum health and assists in the prevention and treatment of nutritional related problems through means of nutritional consultation, personalised diet plans, health promotion and education.

Laurann has an Honours BSc. Degree in Human Nutrition from the University of Nottingham, a Masters in Public Health Nutrition from University College Dublin, is an Associate Nutritionist with the Nutrition Society London, a professional member of the Celiac Society Ireland, is registered with the Institute of Public Health Ireland and fully insured.