It’s not always easy to get the amount you need through diet alone. Especially for those of you who are younger, busy or generally just don’t like to eat as much as you need. Thankfully this is where protein supplementing comes in.
This is because they are cheap to buy, even easier to drink, and with a little creativity, you can even blend one into a smoothie with milk, meaning you can make it even more enjoyable than eating food itself!
If you are not hitting your daily protein requirement through food, then I recommend getting the rest through protein powder, and drinking it directly after your workout!
Each serving contains around 20 to 25 grams of protein. So by mixing just one serving with water or milk, it would ensure you’ll achieve your daily requirement of protein.
Now before we look at the types of protein powders you can get I want to make one thing clear:
Protein Powder is NOT Bad for You and Will NOT Turn You into a Bodybuilder
Dancer's it is a myth that protein powder is bad for you or will give you muscles that you don’t want. The same way that no one ever woke up accidentally skinny, no one has ever woken up accidentally with muscles either, and so whilst bodybuilders will take protein to increase their muscle size, please remember that that is THEIR goal and what they are training for each day. We as dancers are training to improve our performance and so that’s what protein will be helping us with.
Another important point to note is that there is not something magical in this powder. The protein found in supplements is no different in eating things like meat, fish dairy, or eggs, only in a powdered form. One that can help us achieve the amount that we need each day. Simple!
There are many types of protein powders such as Whey, Casein, Beef, Soy, Rice, Pea, Hemp and so on...
Now whilst you can choose from many variations, today we are going to look at the most popular two. Whey and Vegan blends.
Whey is the most consumed protein powder. It’s made from milk and whilst unknown to most people, whey is the main ingredient found in baby formula, meaning the majority of you may have tasted this already without even realizing it!
Even though whey provides high amounts of protein the one potential downside is that it contains lactose. While that’s not a problem for most people, it can cause you issues if you’re lactose intolerant.
So, should you want to avoid dairy products altogether then let's move straight on to option number 2!
Whilst whey is the most consumed protein powder, it’s not vegan-friendly. And so if you are a vegan or you want to avoid dairy, there are many plant-based protein powders on the market waiting for you.
Vegan protein powders are generally made from a blend of different plants such as pea, rice, and soy, and then flavored with some cocoa and sweeteners.
These are a great option if you're a vegan as it allows you to get an extra 20-30g of protein in your diet without having to eat it high amounts incomplete protein sources like nuts and beans.
Protein Powder is quicker digested making it a great source of protein directly after training. At this time you will not feel like eating but the recovery process still needs to begin.
Protein powders can make it easy to reach your daily protein needs. That’s why I highly recommend it should you not be getting enough protein through food alone.
Protein is not only for people who go to the gym. It's also great for Irish dancers because protein, alongside supporting your health, will massively help you recover from your workouts and in turn, help improve your performance.
Choosing either whey or vegan powder will have no difference apart from the taste) and both will help support your daily protein needs!
Thanks for reading!