JOE’s guide to Sports Nutrition

Last month JOE kicked off with an intro into the world of sports nutrition and protein shakes. If you’ve started packing a shaker in your gym bag, you’re well ahead of the game.

Don’t be one of those gym-goers, who trains relentlessly, but fails to achieve the results they hoped for.

Sports nutrition supplements are tasty, convenient and when combined with a well-balanced diet and exercise, they deliver results…fast!

This month, we’re giving you the low down on the full range of protein shakes available. Wondering what the differences between all those tubs stacked on the shelves? Let the protein masterclass begin!

Whey Proteins: The undisputed king of proteins. Recommended for use when you first wake up and an hour before or after a workout, Whey Proteins are easily digested and fast-acting. They supply Essential Amino Acids (EAAs) and the three Branched Chain Amino Acids (BCAAs), which are essential to muscle growth. Gold Standard 100% Whey from Optimum Nutrition (ON) is the world’s best-selling protein powder. Each shake delivers 24g of Whey Protein, but just 1g of fat and 1g of sugar.

At this point, you may be wondering why anyone would want to use a protein other than whey. Depending on your goals, training and diet, sometimes a slower digesting protein can be a useful addition to your repertoire. The majority of muscle rebuilding takes place at night, so the speed of delivery provided by whey protein isn’t suitable. The solution?  Micellar Casein.

Casein Proteins: Casein proteins are the slowest digesting of all proteins to help build lean muscle.  To hinder the catabolic process of muscle breakdown while the body fasts overnight, try an ON Gold Standard 100% Casein shake before bed. The world’s No. 1 and the first ever all micellar formula, it repairs muscle fibres while you sleep.

Egg Proteins: Eggs are one of the best quality protein sources available and are especially useful for those with lactose intolerance. ON’s Gold Standard 100% Egg Protein delivers the nutritional equivalent of seven egg whites to support muscle growth. High in protein, but low in fat, the shakes taste delicious and take seconds to prepare. It’s also ideal to cook with, so top up your protein intake and try it out in your muffin or pancake recipes.

Finally, if you can only afford one type of protein, consider going with a blend.

Blended Proteins: These combine faster, intermediate and slowly-digested protein sources for a more sustained protein digestion than single-source proteins like whey. For example, ON includes 10 different types of protein in every serving of NitroCore 24. From ultra-fast acting, partially hydrolysed whey proteins to slow time-release micellar casein proteins, this sustained-release protein blend is designed to be used any time of the day or night.

Another way of topping up your daily protein quota is to introduce protein into your cooking.

HEALTHY CHOCOLATE PUDDING?!

Ideal as a post-workout recovery dessert this healthy chocolate pudding contains Casein proteins to aid muscle growth and carbs to replenish the energy your body needs to fuel exercise.

Protein: 18 g      Carbs: 7.7 g                        Fat: 1.9 g                             Calories: 130 kcal

Ingredients:

½ Cup of Gold Standard 100% Casein – Chocolate Supreme Flavour

1 tbsp Fitness Fiber

1 tbsp Cocoa

1 tbsp of Coconut Flour

1 ¼ Cup of Water (or milk)

Directions:

• Mix all the ingredients together in a big bowl and divide into two smaller bowls.
• Allow it to cool in the fridge for an hour to enjoy cold or eat it just after making – both ways are delicious.