Healthy Habits - Protein and Building Muscle

 Abi Roberts, Sports Nutritionist at Bulk.com shares her insights on high-protein, plant-based foods and supplements. 

 

Is spirulina high in protein? If so, what benefit can it offer the body in this way? 

 

Yes. Spirulina is one of the richest plant-based sources of protein, containing between 55-70% protein by weight. Depending on the source, 100g of spirulina contains around 57-65g of protein. However, it’s usually consumed in much smaller quantities, often in capsule or powder form, so it’s difficult to get a significant amount of protein from the typical serving recommendations. Though, adding spirulina in a smoothie or juice would be a great way to add a little more protein to your diet, in terms of the protein and nutrient content.

 

Protein is an essential nutrient that plays a vital role in many bodily functions, including building and repairing tissues, maintaining and building muscle mass, supporting bone health, and regulating hormones and enzymes. Spirulina is also rich in vitamins and minerals, including iron, calcium, magnesium, and B vitamins, which all contribute to overall health and wellbeing.

 

Of all the types of protein powder, which one is most beneficial for those who want high protein low calorie products and why?

 

There are two types of high protein, low calorie protein powders that stand out among the rest, and that’s whey protein isolate and pea protein powder. Whey protein isolate is a highly purified form of whey protein, which is derived from milk. It is typically low in calories, high in protein, and has a high bioavailability, meaning that it is easily absorbed and utilised by the body.

Pea protein isolate is a plant-based protein powder that is derived from yellow peas. It is also low in calories and high in protein, and it makes an excellent choice for those looking for a vegan or vegetarian protein supplement.

 

Apart from eggs, greek yogurt, and tofu, what are three high protein low calorie food items you'd recommend? 1. Quark: Quark is a type of fresh cheese that is similar to Greek yogurt, but with a slightly different taste and texture. It is a great source of protein and is also relatively low in calories. A super versatile snack or addition to a smoothie, very similar to cottage cheese. Per 100g it offers 57 kcal and 14g protein.

2. Chicken: Nothing too fancy - chicken is a really lean protein source that isn’t particularly high in calories, offering around 160 kcal in a breast, with 30g protein. It can be incorporated into main meals or snacks, eaten hot or cold, so fairly versatile!3. Beans, peas, and lentils: These are excellent sources of fibre, folate, and potassium, as well as being a high-protein, low calorie plant-based food. They are also versatile, easy to incorporate into meals and dishes to boost the protein and nutrient content. 

Post courtesy of bulk.com.