THE TRUTH ABOUT PROTEIN
“Most of us in a daily routine of gym and training should not need excess protein, if we have a good-quality balanced diet of lean meat, like chicken breast and lean beef, which is recommended by most personal trainers to assist with muscle tone. You are fine without added protein,” says medical doctor and aesthetician Dr Kiran Bangalee. “There is no need to overload yourself with all these additional supplements,” the doctor adds. If you do feel like you are not getting enough protein from these sources, a protein supplement is a great addition to your diet to assist in reaching body goals.
“Some people struggle to get enough protein from foods like chicken and beans. Whey protein helps individuals retain muscle and build muscle mass, which helps you reduce fat mass, as the more muscle you build, the more fat you burn,” says Nieuwerth.
“Creatine is also a great option for muscle fatigue and recovery after workouts. Studies behind creatine found that it helps you recover quicker, which means you do not feel as sore after a hectic session and are able to push yourself at 80%,” she explains.
Many women are reluctant to take creatine due to the misconception of it making you too bulky, but the dietician says that it is relative to the size that you are and able to build. “It is important to choose a powder that is beneficial to the individual and not necessarily the most popular one on the market. For example, I find whey protein from an animal source makes me bloat and feel uncomfortable, so I choose a plant-based protein,” she says, emphasising the importance of finding what works for you.
“We do say caution must be taken if you have impaired kidney function. If you have normal kidney function and you are hydrating well, you will be able to take these without any complications or stress on your kidneys, but if your doctor finds that your kidney function is not optimal, maybe due to kidney disease, hypertension or diabetes, then it is best to avoid straining the kidneys with a protein overload,” adds Bangalee.
“Pre- and post-workout supplements are important because they really have more to do with quick-release amino acids for your muscles. It is to do with hydration, glucose at the time of training and then electrolytes for post recovery,” says Bangalee.