What is Whey Protein Good for and is it Safe to Consume?

Let’s talk about whey protein and fitness supplements. 

As much as I encourage my clients to consume real, raw foods, I understand there are times when we may fall short on protein intake due to busy schedules or experience vitamin deficiencies related to weight loss, digestive issues, allergies, or specific dietary restrictions. 

That’s why I wanted to share some of my favourite supplements that I use year-round. I’m not promoting products just for the sake of it—these are supplements I genuinely believe in and use myself.

Remember, supplementation should complement your lifestyle, not replace a balanced diet. It’s about filling nutritional gaps. I’ve been a proud ambassador for Alien Supps for two years now. Their products align perfectly with my lifestyle and support my protein and craving needs.

I will share some facts about supplements so you understand their role in overall health and how they can benefit your lifestyle. I'll also share my favourite Alien Supps as an NPC Wellness athlete and creative ways to use them. Let’s move beyond the standard protein shake and explore other options!

The Truth About Supplements: Doping or Nutrition?

If you're a fitness enthusiast or athlete, you’ve probably heard the question, "Are you doping with whey protein?" more times than you can count. Should you be worried?

Associating fitness supplements with doping is a common misconception, but it’s simply not true. Optimal performance doesn’t require supplements; a well-balanced diet rich in minerals, fibre, and macronutrients is sufficient. 

However, when you take your fitness goals and nutrition seriously, filling nutritional gaps to optimise digestion, macronutrient intake, and achieve muscle growth can be challenging yet essential.

Supplements like whey protein, pre-workout, BCAAs, and creatine can effectively bridge these nutritional gaps. They offer convenience and precision, helping you achieve your fitness goals without compromising your lifestyle.

Why Should You Use Protein Powder?

The protein powder market is expanding rapidly. Whether you're vegetarian, vegan, gluten-free, or lactose intolerant, there’s a protein powder to suit your dietary needs. Protein powders come in various forms, making it easier to achieve your fitness and health goals.

Common Types of Protein Powders:

1. Animal-Based Proteins: Whey, casein, egg, beef proteins.
2. Plant-Based Proteins: Pea, brown rice, soy, hemp, and more.

We don’t use protein powder for the sake of it. We use it for several reasons:

• Specific Amino Acids: Some protein types contain amino acids beneficial for muscle growth.
• Time Constraints: We may lack time to meet our protein intake.
• Dietary Challenges: Struggling to get enough protein in our diet (Being vegan for example).
• Sweet Treats: Adding protein to sweet treats to boost protein content.

However, if you ask any coach or competitor, most of them will tell you that getting your protein from whole foods instead of supplements is ideal. This is why many brands now create whey protein powder using real food ingredients instead of milk.

Does Whey Protein Powder Make You Bloated?

Many clients are concerned about whey consumption, assuming it will make them “bulky” or “fat.” This is a misconception.

Several factors might lead you to think that you’re not getting the best benefits from protein powder:

• Calorie Surplus: Consuming whey protein while eating poorly might result in a calorie surplus, leading to body fat gain, which is not caused by whey powder itself.
• Lactose Intolerance: If you’re lactose intolerant, whey protein might cause digestive issues.
• Low Protein Quality: Some whey protein powders contain fillers or low-quality ingredients that reduce effectiveness.
• Dehydration: Proper hydration is crucial for protein metabolism.

Feel free to try different types of protein powder to find what works best for you. You may prefer a whey protein blend over a vegan option, or opt for whey isolate if you want to avoid extra fat or carbs. You might also need additional carbs depending on your goals. The decision is up to you.

Think of it this way: if you have 100 grams of chicken breast on your meal plan but aren’t hungry or forgot to go grocery shopping, you don’t have to skip the chicken breast. Instead, you can use protein powder to fill that gap in your protein consumption.

My Best Tips for Effective Protein Consumption

As a sponsored athlete for Alien Supps, I want to share some of their favourite products that I include in my diet and explain why.

Being a competitor, I take my fitness supplements seriously and want to clarify that this is not a sponsored blog article. I genuinely wanted to share some ideas and tips with you on protein powder consumption.

I eat real, whole, raw food most of the time. Currently, on prep with lower calories per day, I find it easier to prioritise real food over liquid food to stay full all day. However, I recently travelled to Bali for a women's fitness retreat, and having my whey protein blend with me was a lifesaver. When travelling, managing your macros can be challenging, especially if you eat out for most meals or don’t have access to a kitchen. Having my whey blend with me helped me stay accountable, ensured peace of mind, and allowed me to enjoy sweet treats when prep got tough!

My Go-To Choices for Whey Protein Blends

I’m honestly obsessed with both the salted caramel and vanilla slice whey protein blends from Alien Supps. When I get creative, I use these blends to level up my morning oats, homemade cakes, and protein mousse. When I’m on the go, a simple shaker will do.

If you’re trying to cut fat and miss delicious treats, I highly recommend these protein flavours. You can incorporate them into your oats with unsweetened almond milk and fruits, mix them with cream of rice and dark chocolate, or make a thick shake with fruits that meet your morning carbs intake. The options are truly endless. Here’s how I like to make the most of whey protein. 

Morning Oats Bowl with Peanut Brittle

Do you love peanut butter? If not, you can replace it with any flavour of your choice. Personally, I am obsessed with peanut butter and wouldn’t have my oats any other way!

Ingredients:

• 60g of rolled oats
• 40g of peeled banana
• 20g of Whey Protein Peanut Brittle from Alien Supps
• 15g of peanut butter

Mix everything together and microwave until you reach your desired consistency. Then it’s ready to enjoy! 

Protein Cheesecake with Vanilla Slice Protein Blend

I love cheesecake, especially when it’s super easy and quick to make! This version is my overnight recipe.

Ingredients:

• 1 scoop of Vanilla Slice Protein Blend
• 40g of Cream of Rice
• Sugar-Free Maple Syrup
• One Chobani Fit Yogurt

Instructions:

1. Mix all the ingredients together in a microwave-safe bowl.
2. Microwave for a couple of minutes until you achieve a thick texture.
3. Place the mixture in the fridge overnight.
4. In the morning, top with sugar-free maple syrup.

Your protein cheesecake is now ready to enjoy for breakfast!

If you try these options, I’d love to hear about it! Don’t forget to reach out on Instagram or tag Staple Active. I understand that times can get busy and we don’t always have time to cook. Feel free to enjoy the whey blend simply with milk—these flavours taste great and are of excellent quality!