Spring is here! Flowers are starting to bloom again and it’s that time of the year when everyone wants to get in shape and achieve their summer body goals. Alongside exercise, nutrition plays a pivotal role in achieving your goals. Protein is an important nutrient for weight loss, maintaining a healthy weight as well as muscle growth and recovery. The source of protein you choose can also offer different benefits so here’s a quick guide on the most popular protein sources you will find on the store shelves.

COLLAGEN

Collagen has recently taken all the protein limelight so what’s the hype about it? Collagen is the most abundant protein in the body, and is made up of amino acids: glycine, proline, hydroxyproline, and arginine, all of which help our body's connective tissue stay as healthy as possible, giving structure to the bones, ligaments, and tendons in our body. As we age, and the more stress we put on our body, the greater the impact on collagen production.

Collagen supplementation may be beneficial for joint health and can be consumed at any time of the day. Look out for a hydrolyzed collagen. This means that the collagen has been broken down into smaller pieces through the process of hydrolyzation, making it easier for your body to absorb.

WHEY

Whey protein is a high-quality protein made from milk (±20% of the protein) and has a high concentration of branched-chain amino acids, particularly leucine. It is well-known for its quick absorption rate and adding lean body mass. It is often recommended immediately after exercise as part of a post-workout regimen and is commonly used in many protein supplements.

CASEIN

Casein is a protein source that is derived from dairy (±80% of the protein). It is known as a slower-digesting protein, which is why it is usually suggested before bed. It plays a major role during growth and development and is high in the amino acid glutamine.

SOY PROTEIN ISOLATE

Sourced from soybeans, the protein is ‘isolated’ from the rest of the soybean components, making it 90% protein. Contrary to popular belief, it is equal in quality to animal protein, contains no cholesterol, and is almost fat free. Soy is also high in the amino acids glutamine and arginine, offers antioxidant activity and has an intermediate digestion rate.

COMBINING PROTEN SOURCES

Consuming whey, casein and soy protein sources can help maintain a positive protein balance over a course of time.  Studies have shown that it extends the process in which protein is produced to repair muscle damage caused by intense exercise (muscle protein synthesis) longer compared to having the proteins in isolation due to:

• Different digestion rates
• Prolonged delivery of amino acids
• Repairs muscle consistently over a longer period
• Balanced amino acid profile: arginine (soy) glutamine (casein and soy) and branched-chain amino acids (whey)
• Ideal protein combination for muscle protein synthesis and recovery

HOW MUCH PROTEIN IS ENOUGH

The amount of protein you require per day depends on numerous factors such as activity level, age, muscle mass, and overall health and nutritional goals. Protein intake of about 30% of your total calories has been shown to assist with weight management. Alternatively aim for 1-1.2 g/kg of protein per day. The more physically active you are, the higher your protein requirements. According to the International Society of Sports Nutrition, protein intake of 1.4g- 2g/kg/day is recommended for active individuals to assist with muscle synthesis and repair.

YOUR PROTEIN SHOPPING GUIDE

So, now that you know what protein sources you’re looking for and amounts you require, here’s a guide on our favourite products that are both affordable and tick the protein boxes.

Collagen

FUTURELIFE® REPAIR FOOD™ range offers on-the-go convenience for your protein needs:

• FUTURELIFE® REPAIR FOOD™ Nutritional Shake: 21g protein per 75g sachet
• FUTURELIFE® REPAIR FOOD™ Bars: 15.4g – 15.9g protein per 40g bar

Both products contain 10g hydrolyzed collagen peptides and are sourced from grass-fed, pasture-raised bovine hides for a high quality and sustainable source.

Protein Combinations

FUTURELIFE® makes combining protein sources easy with SmartProtein^3D™, a scientific blend of 3 protein sources: whey, casein and soy for all the benefits of these proteins in one product! SmartProtein^3D™ is beneficially added to the following products:

• FUTURELIFE® HIGH PROTEIN Smart food™: 22.5g protein per 75g serving
• FUTURELIFE® High Protein Bar: 12.5g protein per 50g bar
• FUTURELIFE® High Protein LITE Bar: 9.2g protein per 40g bar
• FUTURELIFE® HIGH PROTEIN Shake: 16.1g protein per dual pouch

All products are available in single portion sizes for portion control and on-the-go convenience. Visit www.futurelife.com for more information and to shop online.

Now that you know which protein sources to choose as part of a healthy, balanced diet combined with exercise, spring into action and don’t let anything get in your way of achieving your goals!