Everything you need to know about protein

Protein blends provide a concentrated and convenient source of the macronutrient protein. But with so many different options available to us it can be confusing and hard to know if protein is something worth adding to your lifestyle. So, we have put together a quick guide on everything you need to know before trying one.

What is a protein blend?

Protein blends are powdered forms of protein derived from sources such as whey, casein, soy, pea, hemp, rice or a blend of two or more of these. They come in a large variety of different flavours and formulas that can be mixed with water, milk or other foods to make protein-rich smoothies, breakfasts or snacks. Some protein blends also include ingredients to support other aspects of health such as the hormonal support that the Free Soul Vegan Protein Blend provides for women.  

Types of protein:

• Whey protein: Probably the most widely available form of protein blend is derived from dairy milk. Whey protein is known for being quickly absorbed and rich in essential amino acids, but can also be known for contributing to bloating and acne.
• Casein protein: Is also derived from milk, but is digested and absorbed more slowly compared to whey protein, making it suitable for a sustained release.
• Soy protein: Is a plant-based protein derived from soybeans. It is a complete protein and suitable for vegans or those with dairy allergies or intolerances. 
• Pea protein: Also a plant-based option that is easily digestible and suitable for those with dairy or soy allergies.
• Hemp protein: Is made from hemp seeds, and contains all essential amino acids. It is also rich in healthy fats.
• Rice protein: Is made from brown rice. It is hypoallergenic and easily digestible, but it is not a complete protein source on its own.

The FS Vegan Protein blend uses a combination of pea and white hemp, providing 20g of protein per 30g serving. 

What are the benefits?

• Convenience: A protein blend is a great convenient and portable option for increasing protein intake, especially for those with busy lifestyles.
• Nutritional support: Protein can be beneficial for individuals with specific dietary needs who may struggle to meet protein requirements solely from whole food sources. Such as vegans, vegetarians, or those with certain food allergies or intolerances. 
• Blood sugar stability: Including a source of protein at meals can aid in blood sugar balancing. Powders that are high in protein can make this easy and convenient for a range of meals and snacks, leaving you feeling energised and satisfied for longer.
• Satiation: Adding a quality source of protein to meals helps to make them more satisfying and ensures meals and snacks keep you full for longer periods of time. This can help reduce cravings, mindless snacking and overeating.

Protein requirements and needs:

Each individual's protein requirements vary depending on factors like age, sex, & weight. The recommended daily intake for most adults is around 0.75 grams of protein per kilogram of body weight. 

What to watch out for…

• Quality and additives: When choosing a protein blend, opt for one with minimal additives, fillers, or artificial ingredients. Look for products that have been third-party tested for quality and purity. The FS Vegan Protein Blend has been formulated by nutritionists, ensuring the highest quality ingredients to support the female body.
• Individual goals and needs: Protein should be used to support a balanced diet, and shouldn’t replace whole foods. Assess your needs for a protein blend and choose one that will support you, whether that is hormonal balance, an energy boost, or a way to boost your protein intake at breakfast.
• Allergies and intolerances: Some people may be allergic or intolerant to specific protein sources (e.g. soy or dairy). It’s important to choose a protein blend that suits your dietary needs and preferences. This could take some trialling of different products to find which works best for you.
• Digestive issues: Some individuals may experience digestive discomfort or bloating when consuming protein. Experimenting with different types may be helpful to identify one that works well for you and your lifestyle. The FS Vegan Protein Blend is formulated using natural ingredients and developed by nutritionists specifically for the female body and ensures bloat-free digestion.

Protein doesn’t replace the importance of incorporating a variety of protein sources from whole foods into your diet, such as lean meats, fish, poultry, eggs, legumes, nuts, and dairy products. However, adding a formula like the FS Vegan Protein Blend to your diet can be a convenient addition to ensure you are getting enough protein to feel your best and support your body's needs. If you have more questions or queries on whether adding a protein blend to your diet is right for you, chat with our expert team at Free Soul. 

Written by Harriet Lidgard 

Nutritionist (BSc) & Health Coach

@harriet_well