Why are proteins important?

Proteins are essential nutrients that play an important role in the functioning of our body. They are made up of amino acids, which serve as building blocks for cells, tissues, organs and enzymes. There are several reasons why people take protein:

1. Muscle building and recovery: Proteins play a crucial role in building and repairing muscle tissue. They provide the muscles with the necessary amino acids needed for growth and repair after physical activity, such as strength training. That is why proteins are often popular with people who participate in sports and fitness.

2. Satiety: Proteins generally have a satiating effect. They are digested more slowly than carbohydrates, so you feel full and satisfied for longer after a meal with sufficient protein. This can help reduce feelings of hunger and overeating.

3. Weight management and weight loss: Due to the satiating effect of proteins and their role in muscle building, they can also contribute to weight management. A high-protein diet can help maintain muscle mass during weight loss and promote the loss of fatty tissue.

4. Health and recovery: Proteins play a role in repairing and renewing various tissues in our body, including skin, hair, nails and internal organs. They are also involved in the immune system and can aid in wound healing and strengthening the immune system.

It is important to note that most people can get enough protein from a balanced diet. Proteins are found in foods such as meat, fish, eggs, dairy products, legumes, nuts and seeds. However, if you have trouble getting enough protein from your regular diet, taking protein supplements can help.

Further on in the blog there is an explanation per point as to why protein shakes can be useful.

Buy proteins and protein shakes

With us you can buy pure protein shakes such as whey protein , whey isolate and vegan protein . The difference between the three protein shakes: whey protein contains more lactose than the whey isolate and whey isolate contains more proteins than whey protein, if you are lactose sensitive then whey isolate is a better choice for you. Vegan protein is a plant-based protein shake. You don't have to take it alone in a shake, we will provide recipes later in the blog that you can use in combination with the protein powder.

Why take proteins and protein shakes after or during exercise

Taking proteins after or during exercise can provide several benefits. Here are some reasons why protein is often recommended after physical activity:

1. Muscle recovery and building: During exercise, muscles are stressed and microscopic tears can occur in the muscle fibers. Proteins are essential building blocks for the recovery and building of muscle tissue. By consuming proteins after exercise, you provide your muscles with the necessary amino acids to promote the recovery process and support muscle growth.

2. Stimulation of protein synthesis: Immediately after training, your body is more sensitive to the absorption of nutrients, including proteins. Consuming protein after exercise can boost protein synthesis, which refers to the process by which the body produces new proteins to repair damaged muscle fibers and increase muscle mass.

3. Reduction of muscle breakdown: Intensive physical activity, especially strength training, can lead to muscle breakdown. Consuming protein after exercise can help reduce muscle breakdown. By making enough protein available, you supply your muscles with amino acids, which means the body is less likely to have to resort to breaking down muscle tissue for energy.

4. Optimal recovery: In addition to proteins, carbohydrates are also important after exercise. Combining protein with carbohydrates in a recovery meal or snack can replenish the glycogen stores (stored carbohydrates) in your muscles and further support the recovery process.

It's important to note that the timing and amount of protein you need after exercise depends on several factors, such as the type and duration of activity, your exercise goals, and your individual needs.

Why take proteins and protein shakes for satiety

Protein can contribute to a feeling of satiety, or the feeling of fullness and satisfaction after a meal. Here are some reasons why protein can help with satiety:

1. Delayed gastric emptying: Proteins are digested more slowly than carbohydrates and fats. They slow down gastric emptying, which means food stays in your stomach longer. This slowed process can help you feel full longer after eating a protein-rich meal.

2. Increased Thermal Effect: The thermic effect of food refers to the energy the body uses to digest, absorb and process food. Proteins have a higher thermic effect than carbohydrates and fats, meaning the body must use more energy to break down proteins. This can lead to an increased feeling of satiety.

3. Satiety hormones: Protein can stimulate the release of satiety hormones, such as peptide YY (PYY) and glucagon-like peptide-1 (GLP-1). These hormones play a role in regulating appetite and the feeling of satiety. By promoting the release of these hormones, proteins can help reduce your feelings of hunger.

Adding protein to meals and snacks can therefore help control appetite and prevent overeating. It can also be beneficial for weight management, as the feeling of satiety can make you less likely to reach for high-calorie foods.

However, it's important to have a balanced meal that also includes other nutrients such as fiber, healthy fats and carbohydrates to ensure you get all the essential nutrients your body needs. It is advisable to eat a balanced diet tailored to your individual needs and health goals.

Why take proteins and protein shakes for weight management and weight loss

Taking protein as part of a weight management or weight loss plan can provide several benefits. Here are some reasons why protein may be helpful for weight management and weight loss:

1. Increased feeling of satiety: Proteins generally have a satiating effect. They can keep you feeling full and satisfied for longer after a meal, which can help reduce hunger pangs and snack cravings. This can lead to lower calorie intake and contribute to weight management.

2. Maintaining muscle mass: With weight loss there is often a risk of muscle loss. Proteins play a crucial role in maintaining muscle mass. Consuming enough protein can provide your body with the amino acids needed to maintain and repair muscle during a calorie deficit. Maintaining muscle mass is important because muscles help burn calories and maintain a healthy metabolism.

3. Thermal Effect: The thermal effect of food, as mentioned earlier, is the energy expenditure associated with digesting and processing food. Protein has a higher thermic effect than carbohydrates and fats, meaning the body uses more energy to break down and process protein. This results in increased calorie consumption, which can contribute to weight loss.

4. Regular blood sugar levels: Protein generally has a less significant impact on blood sugar levels than carbohydrates. Including protein in your meals can help keep blood sugar levels stable, keeping your energy levels more stable and reducing your appetite's peaks and valleys.

It's important to note that taking protein in itself is not a magical solution to weight loss. It is important to eat a balanced diet that contains all essential nutrients and to ensure adequate exercise.

Why proteins and protein shakes for overall health

Proteins play an important role in the overall health of the body. Here are some reasons why proteins and protein shakes can be beneficial for overall health:

1. Cell building and repair: Proteins are essential building blocks for cells, tissues and organs in the body. They are involved in the growth, maintenance and repair of cells and tissues. Consuming enough protein ensures that your body has the necessary materials to build healthy cells and repair damaged cells.

2. Enzymes and hormones: Proteins play a role in the production of enzymes, which are essential for various chemical reactions in the body. Enzymes aid in digestion, metabolism and many other processes. In addition, some hormones are also proteins, such as insulin, which regulates blood sugar levels. By consuming enough protein, you support the production and functionality of enzymes and hormones.

3. Immune system: Proteins are important for a healthy immune system. Antibodies, which play a crucial role in the defense against pathogens, are proteins. Consuming enough protein helps strengthen the immune system and supports the production of antibodies, making the body better able to fight infections and prevent diseases.

4. Transport and storage of nutrients: Proteins are involved in the transport and storage of nutrients in the body. They act as carriers for important molecules such as oxygen, fats and minerals, allowing them to be transported to the right cells and tissues. This helps in maintaining good health and functioning of the body.

Protein shakes can be a convenient way to get enough protein, especially for people who have trouble getting enough protein from their regular diet. They can be useful for athletes, people who are active, vegetarians/vegans and those recovering from illness or injury. Protein shakes provide a quick and convenient source of protein, which can be easily absorbed and absorbed by the body.

However, it's important to remember that it's ideal to get your protein from a varied diet, including foods such as meat, fish, eggs, dairy products, legumes, nuts and seeds. Protein shakes can complement a balanced diet, but should not replace whole foods.

Tasty protein powder recipes

Here are 10 tasty recipes that use protein powder:

1. Protein-rich smoothie:

   • 1 scoop of protein powder (flavor of your choice)
   • 1 frozen banana
   • 1 cup spinach
   • 1 tablespoon almond butter
   • 1 cup almond milk
   • Optional: ice cubes for extra texture
   • Blend all ingredients in a blender into a smooth and creamy smoothie.

2. Protein pancakes:

   • 1 scoop of protein powder (flavor of your choice)
   • 1 ripe banana
   • 2 eggs
   • Pinch of cinnamon
   • Optional: handful of berries or pieces of fruit of your choice
   • Mash the banana and mix with the eggs, protein powder and cinnamon. Heat a little oil in a frying pan and fry small pancakes on both sides until golden brown. Serve with berries or fruit.

3. Protein-rich energy bars:

   • 1 ½ cups of oatmeal
   • ½ cup peanut butter
   • ¼ cup of honey
   • 2 scoops of protein powder (flavor of your choice)
   • Optional: handful of chopped nuts, seeds or dried fruit
   • Mix all ingredients well in a bowl. Press the mixture firmly into a baking tin and let it set in the refrigerator. Cut into strips and store in the refrigerator.

4. Protein-rich chocolate truffles:

   • 1 ½ cups almond flour
   • ¼ cup cocoa powder
   • ¼ cup maple syrup
   • 2 scoops of chocolate protein powder
   • 2 tablespoons melted coconut oil
   • Mix all ingredients well in a bowl. Form small balls from the mixture. Roll the balls in extra cocoa powder or chopped nuts if necessary. Place them in the refrigerator to set.

5. Protein-rich mug cake:

   • 1 scoop of protein powder (flavor of your choice)
   • 2 tablespoons almond flour
   • 1 tablespoon cocoa powder
   • 1 teaspoon baking powder
   • 2 tablespoons Greek yogurt
   • 2 tablespoons milk of your choice
   • Optional: sweetener to taste, for example stevia
   • Mix all ingredients in a large mug. Heat the mug cake in the microwave for 1-2 minutes, or until the cake is firm to the touch.

6. Protein-rich banana muffins:

   • 2 ripe bananas
   • 2 eggs
   • ¼ cup of milk of your choice
   • 2 scoops of protein powder (flavor of your choice)
   • 1 ½ cup oat flour
   • 1 teaspoon baking powder
   • Optional: handful of chopped nuts, raisins or dark chocolate chips
   • Preheat the oven to 180°C. Mash the bananas and mix with the eggs, milk and protein powder. Add the oat flour and baking powder and mix well. Stir in the chopped nuts, raisins or chocolate pieces if desired. Divide the batter between muffin tins and bake for 15-20 minutes, or until golden brown and cooked through.

7. Protein-rich yogurt bowl:

   • 1 scoop of protein powder (flavor of your choice)
   • 1 cup Greek yogurt
   • Handful of berries or sliced ​​fruit
   • 2 tablespoons nuts or seeds
   • Mix the protein powder with the Greek yogurt. Top with berries or fruit of your choice and sprinkle with nuts or seeds for extra crunch.

8. Protein-rich chia pudding:

   • 2 tablespoons chia seeds
   • 1 scoop of protein powder (flavor of your choice)
   • 1 cup of milk of your choice
   • Optional: sweetener to taste, for example honey or maple syrup
   • Mix all ingredients in a bowl. Let the mixture rest for a few minutes and stir again. Place the bowl in the refrigerator and let the chia pudding set for at least 2 hours, or preferably overnight. Serve with fresh berries or other fruit.

9. Protein-rich oatmeal:

   • ½ cup oatmeal
   • 1 scoop of protein powder (flavor of your choice)
   • 1 cup of milk of your choice
   • Optional: handful of berries, chopped nuts or seeds
   • Cook the oatmeal in milk according to the instructions on the package. Stir in the protein powder and let it sit to warm up. Garnish with berries, nuts or seeds to taste.

10. Protein-rich chocolate smoothie bowl:

    • 1 scoop of chocolate protein powder
    • 1 frozen banana
    • 1 tablespoon cocoa powder
    • 1 tablespoon almond butter
    • ½ cup of milk of your choice
    • Toppings: chopped almonds, coconut flakes, banana slices
    • Mix the protein powder, frozen banana, cocoa powder, almond butter and milk in a blender until a thick and creamy texture. Spoon into a bowl and garnish with your favorite toppings.

Experiment and adapt the recipes to your taste and preferences. Don't forget to enjoy the delicious protein-rich dishes and snacks you can make with protein powder!

Advice on using proteins and protein shakes

Do you still need help or advice? Please feel free to contact us. We are here to help you!