IMG_7148Many people use protein supplements (whey and casein being the most popular) to boost protein intake and ensure consumption of essential amino acids. But other than the obvious of providing the body with much needed protein, what are the benefits of adding a protein supplement to your diet?

Whey is the liquid that remains after milk has been curdled and strained and is a high quality protein as it contains all of the essential amino acids. There are three varieties of whey; Whey Protein Powder, Whey Protein Concentrate and Whey Protein Isolate, all of which contains amino acids (BCAAs), vitamins and minerals.

Whey Powder:
11-15% protein and is used as an additive to foods
Whey Concentrate:
25-89% protein and is found in supplementsIMG_9557
Whey Isolate:
+90% protein, which is almost pure whey and is lactose free.

Health benefits include: increased muscle hypertrophy (the pump), muscular strength and bone growth.


Casein is the white colour of milk which accounts for 70-80% of milk protein. This protein provides a sustained slow release of amino acids into the bloodstream, lasting several hours.

Some studies suggest combining both casein and whey in order to gain the greatest muscular strength improvements!
Some of my favourite protein powders include: Rare Candy Vanilla Surge, SciTec Nutrition 100% Whey in Vanilla flavour and BodyWorks Body Lean in Spearmint

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