Cosmopolitan - November 2016 UK

WORDS JESSICA POWELL. PHOTOGRAPHS LOUISA PARRY. PROTEIN SHAKERS, SMARTSHAKE.COM, SPORTSDIRECT.COM. *ACCORDING TO MARKET-RESEARCH COMPANY EUROMONITOR INTERNATIONAL. **RICHARD CHESSOR IS A
BOARD MEMBER FOR THE SPORT AND EXERCISE NUTRITION REGISTER, RUN BY THE BRITISH DIETETIC ASSOCIATION. †DIRECTOR OF MCMASTER CENTRE FOR NUTRITION, EXERCISE AND HEALTH RESEARCH, MCMASTER UNIVERSITY
Q1
So, we’re constantly being
told to eat ‘real’ food. Why
is using a powder substitute
suddenly A-OK?
Because, unless you’re The Rock and
fancy eating 1,000 calories of cod a
day, it’s hard to get the amount of protein
we need. And if you’re (a) vegetarian/
vegan or (b) perma-busy and just like carbs,
you might risk falling short. “This is where
protein powders come into their own,” says
Chessor. “A shake can plug the gap.”
Chessor reckons women who exercise
Tip!
should be getting 1.4g of protein every
day for every kilogram they weigh. On
average, that’s about 88g, equivalent to six
eggs or three chicken breasts. Told you
it was easier to drink it.
Q4
Is it true there’s, like, a billion
calories in these things?
Pure protein comes in at four calories
per gram – not much, but still an
addition if you knock it back without
doing any exercise. Watch out for those
intended to be a meal replacement
and those with carbs in them as well
(intended to fuel your workout). And
before you ask, no, chugging them
won’t automatically beef you
up either (that takes years
of effort – just ask
Jodie Marsh).
Add a
Tip!
teaspoon
of nut butter or
chia seeds to
your smoothie,
for some
healthy fats to
keep you fuller
for longer.
Q2
Do I need vegan protein,
or the regular stuff?
Overwhelmed by shouty branding offering
‘INSTANT MUSCLE’? There are actually just two
types: dairy and vegan. If your diet allows it, the
experts recommend going for dairy (those are
the whey and casein powders, FYI.) “They’re
rich in amino acids that are important for
muscle building,” says Chessor. “Vegan
protein sources, such as hemp, pea
and rice, have less.”
Train your eye on how
Tip!
much protein is in your tub.
“Choose a powder that’s as ‘pure’
as possible. That’s 75-80g per
100g or above with dairy, and
25g per 100g with vegan.”
Q3
Are they not full of crap?
Some tubs do give us awful chemistry-class
flashbacks, but the key is (for obvious reasons
you’ve had drilled into you over and over again)
to avoid the sugar-filled ones. “Keep an eye on
those ending in -ose – fructose, glucose, maltose
and dextrose,” says Chessor. Basically, if it tastes
like a frappuccino, the chances are it’s probably
as good for you as one.
As for those ‘healthy’ sugars?
Tip!
Yep, Chessor advises against them
as well. We’re talking maltodextrin,
brown rice syrup, coconut sugar
and palm sugar.
Q5
Does it matter when
I drink it?
You may have heard you
should down your shake
within 30 minutes of exercise
as (the theory goes) it’s when
your muscles are primed for
growth. But experts believe it’s
a misnomer. “Research suggests
resistance exercise can increase your
muscle-building rate for more than
24 hours,” says nutrition professor Stuart Phillips † –
so there’s no ‘magic window’ for shake time.
The rules are different for night owls. “If you
Tip!
work out in the evening, have your protein before
bed, so your body isn’t waiting until morning,” advises
Chessor. Protein powder = next-gen Horlicks. ◆
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