Nutrition

PROTEIN POWDERS, WHAT’S THE DEAL, DO WE NEED THEM?

​Is a protein shake a daily fixture in your routine? Protein powders can be an effective way to…
Judy Rose

Judy Rose

Physiotherapist

Physio Bio

​Is a protein shake a daily fixture in your routine?

Protein powders can be an effective way to reach protein targets in times when protein needs are increased. These include athletes, both professional and amateur, injury recovery, and for those that are susceptible to sarcopenia or malnutrition.

There are so many types of protein powders available today making it confusing to know which one is right for you. Unfortunately, many of these contain unwanted ingredients including preservatives, emulsifiers, and sugars so take the time to read the nutritional panel to find a good quality one. Many are also high in lactose and casein which makes digestion difficult for those with a dairy intolerance. If flatulence, bloating, diarrhoea, or reflux occurs after ingestion of a protein powder, using a collagen powder may be a better way for you to increase protein in your diet (even though collagen is an incomplete protein it can help contribute to daily protein intake).

If you are training regularly or recovering from injury and finding it difficult to reach your protein requirements for muscle growth or to prevent muscle loss, the following list will help find one right for you.

  • Whey protein concentrate: High in Branch chain amino acids (BCAAs), fast digesting best in the morning pre & post workout. Contains small amounts of lactose
  • Whey protein isolate: As above
  • Casein: Best before bed to prevent muscle catabolism, slow digesting, High in BCAAs. Not suitable for those with dairy intolerance
  • Pea protein: Low in BCAAs, often poor tasting, best in morning, suitable for vegans
  • Rice protein: Low in BCAAs, best in morning, low bioavailability of protein, incomplete amino acid, suitable for vegans
  • Soy protein: Pre & post workout, suitable for vegans. Cannot be taken with thyroid medications

Several studies have shown Whey protein to be the most superior in stimulating muscle protein synthesis together with resistance training. Casein, if tolerated due to its slow digestion makes a great protein “hit” before bed (more on this in another blog!)

If you are looking for a program to tailor your nutritional requirements and get the most out of your training or recovery program, book a consultation using the link below or book a free discovery call.

Why Book A Session at BeFit?

At BeFit Training Physio we love to support the active and sporting communities in Double Bay and the surrounding Eastern Suburbs of Sydney. Our physiotherapists work with a range of athletes from different sports to help them optimise performance and recover from injuries, strains, or more complex issues.
Do I need a referral?
No, a referral is not necessary to see a physiotherapist in Sydney. You may simply ‘turn up’.
How soon can I see a physio?

We do get busy, but can generally squeeze you in within a 24 hour period. If you have a particular time frame that you prefer, it is best to book in advance. You can BOOK ONLINE via our online booking system

What should I expect from my first consultation?
At BeFit Training Physiotherapy you can expect:
– A 45 minute initial consultation
– Always in a private, 1 on 1 environment, giving you exclusive access to the injury expert.
– A thorough assessment and physical exam
– We listen to you.
– An accurate diagnosis – this is key and our point of difference.
– Plenty of ‘hands on’ or manual treatment
– A home exercise program that will continually be progressed
– Continued evaluation of work (is this treatment technique working for you?)
– Continued communication with your referrer, trainer or doctor
– Direct referral for necessary investigations, &
– Direct referral to Doctors, Surgeons, and members of the allied health team, as required.
At BeFit Training Physiotherapy, we aim to:

– Provide you with an accurate diagnosis
– Explain the issue in detail, and look at all causes
– Treat you as a person
– Tell you how to help yourself
– Explain the role of physiotherapy
– Treat the cause of your problem,
– Tell you how long recovery will take
– Meet all your goals, with respect to time and result, through the use of evidence based and clinically proven manual therapy techniques and exercise prescription
– Maintain communication
– Deliver a service to you that is on time
– Ensure you receive an appointment within 24 hours
– Provide excellent customer service and a great experience

What do I need to bring?
Yourself and if you have any letters, results or reports bring those along with you.
CAN I CLAIM A REBATE FROM MY HEALTH FUND?
Yes, a facility is available on site, so you claim your rebate immediately, on the spot.
FEES

Click here to view our fees