We all know that food like meat and dairy have protein, but what exactly is protein powder? Well, it’s exactly what it sounds like - a powdered, concentrated form of protein derived from either animal (i.e., eggs or milk) or plant sources (i.e., soy, pea, rice, hemp, etc.). Protein powder is commonly used by athletes and bodybuilders to help build and repair muscle tissue, but these powder can also be used as a meal replacement or to supplement a diet that is lacking protein.
Protein powder's origins may be traced back to the late 19th century, when it was created as a convenient, easily digestible form for those who couldn't get enough protein through food alone. Although it's unclear who invented protein powder as a dietary supplement for athletes and bodybuilders, chances are, several individuals and groups worked on its development over time. Protein powder's earliest versions were derived from milk and typically taken by people recovering from illness or injury.
During the early 20th century, protein powder was primarily used by bodybuilders and athletes as a way to build and repair muscle tissue. Eventually, new manufacturing techniques made it possible to produce protein powder in large quantities at a lower cost, and protein powder finally became available to the general public around the 1960s-70s.
Protein powder gained popularity as a health supplement in the late 1900s, and many different types of protein powders became accessible. The popularity of protein powder rose with the growth of the health and fitness sector, which to this day, is still increasingly as people are becoming more educated and conscious of their health.
One thing to keep in mind is that the protein powders in the early days were very different from those available now. Protein powder production techniques and technology have advanced over time to offer more effective and varied sources of protein.
Given the types of protein powder available, it can be overwhelming to differentiate between them. Gogonuts stands out from the others because of our unique flavors (it's hard to find these flavors anywhere else!) and their superior taste (no weird aftertaste). Definitely give it a try if you love bubble tea but are looking for a healthier alternative - we promise you won't regret it!
Protein from different food sources is isolated and concentrated to create protein powder. Depending on the protein source utilized, the procedure for manufacturing protein powder might vary, although it often entails multiple steps:
Protein powder is produced in many ways. For example, whey protein is made by separating the protein from milk, whereas soy protein is made by isolating the protein from soybeans. Moreover, some protein powders could contain extra components including flavours, sweeteners, and vitamins and minerals.
What’s the best tasting protein powder? Well, it really depends on personal preference. The taste of protein powder can vary depending on the source of protein and the additional ingredients used.
Plant-based protein powders tend to have a stronger, more distinct taste than whey or casein protein, which can be an acquired taste for some people. Additionally, many protein powders come with added flavors such as chocolate, vanilla, or fruit flavors to mask the natural taste of the protein source, making it more palatable to a wider range of people.
To learn more about all these different types of protein, read our blog on The Only Guide You Need to The Most Popular Types of Protein Powder.
Protein powder can be derived from many different sources - each source has its own specific amino acid profile and digestibility, which can affect its overall quality.
In general, protein powder can be a healthy supplement to your diet if you choose one that is high-quality, low in added sugars or artificial additives, and if it fits within your overall daily calorie and macronutrient objectives.
There are a few things to think about when selecting a protein powder to make sure you are getting a great product. For instance:
We understand that those who have never consumed protein powder may be unsure about how exactly to go about it. Obviously, you first should have a shaker bottle to mix the drink in. From our experience, we find that it’s always better to add the liquid first before adding in the powder to avoid the powder sticking to the bottle at the bottom. We usually like to start with a 1:10 ratio of powder to liquid, and then adjusting from there. For example, if you take a 25g scoop, then we would use 250mL of liquid (around a cup).
We’re confident that our powder taste great with just water, but for those who want an even stronger, richer, creamier taste, we would highly recommend substituting water fully or partially with milk (or any milk alternative of your choice). Using milk instead of water will also add some extra essential nutrients.
We encourage you to experiment with different combinations of liquids, and even different flavors of powder to find out which one you like the most!
Check out our Instagram for more fun and interesting content, such as “What Can I Mix My Protein With?” or “Can I Consume My Protein Shake Warm?”
This will depend on your personal preferences, lifestyle, and dietary goals. Here are some factors to consider when deciding how to consume protein powder:
Ultimately, the best way to consume protein powder is the one that fits your personal preferences, dietary needs, and lifestyle, which can look different for everyone.
Protein powder can have a number of potential benefits for individuals who are looking to meet their daily protein needs or supplement their diet. Some of these benefits include:
To learn more about how protein powder can help with your muscle gain and/or fat loss goals, read our blog here.
Protein powder is a popular nutritional supplement used by a variety of people, including athletes, bodybuilders, fitness enthusiasts, and anyone looking to increase their protein intake for health or fat loss reasons. Specifically, protein powder is beneficial for:
So it seems like protein powder is suitable for almost everyone...right? Well, while protein powder is generally safe for most people, there are certain groups who should take extra precautions when considering taking a protein powder supplement. These individuals include:
If you fall into one of these categories or have any concerns about consuming protein powder, it's always a good idea to talk to your doctor or a registered dietitian before adding any new supplements to your diet.
The timing of protein powder consumption can depend on a variety of factors, including your individual needs and goals. Here are some general guidelines for when to consume protein powder:
Depending on your specific protein requirements and goals, as well as your general dietary habits and lifestyle, you should decide whether or not to consume protein powder every day. Although it can be a handy tool to enhance your protein intake, protein powder shouldn't be used as a replacement for a nutritious and well-balanced diet.
There are different daily recommended protein intakes based on variables like age, sex, weight, and activity level. The average inactive adult requires approximately 0.8 grams of protein per kilogram of body weight per day. Protein needs may be higher in people who are more active or striving to gain muscle. You can read our blog to find out specifically how much protein you should consume to reach your goals.
If you find it difficult to meet your daily protein needs through whole foods alone, protein powder can be a convenient and easy way to supplement your diet. However, it's important to choose a high-quality protein powder that fits your dietary needs and preferences. Moderation is key!
Consuming a protein shake every day is not harmful to your health, but you should be aware of the type and amount you are taking in as well as your general diet and lifestyle.
Here are some potential risks to be aware of when it comes to consuming protein powder:
To minimize these risks, it's important to choose a high-quality protein powder that fits your dietary needs and preferences and to consume it in moderation. It's also important to meet your daily protein needs through a combination of whole foods and supplements, and to consult with a healthcare professional or a registered dietitian before starting any new dietary supplement or program.
Depending on your specific protein needs and goals, as well as your general diet and lifestyle, you should decide whether or not to take protein powder on rest days.
Your requirements for protein during rest days, when you aren't performing demanding physical activity, may be lower than on training days. Either way, protein is still necessary for muscle growth and repair, and consuming a protein shake on days when you're not exercising might help ensure that your body has the amino acids it needs for these functions.
On days when you don't exercise, eating protein powder might be a practical method to supplement your diet if you find it challenging to get the daily recommended amount of protein from whole foods alone. However, it's important to choose a high-quality protein powder that fits your dietary needs and preferences and to consume it in moderation.
Your body may not utilize protein as effectively if you consume protein drinks without working out as it would if you did. This is because during exercise, your muscles are broken down and need amino acids from protein to be rebuilt and strengthened. Consuming protein after working out can help give your muscles the building blocks they need for healing and growth.
Protein shakes and other types of additional protein might cause weight gain if you don't exercise regularly or engage in other forms of physical activity since the body may store the excess protein as fat.
Additionally, some protein shakes may be high in calories and sugar, which can contribute to weight gain and other health issues if consumed in excess.
Protein powder is widely available and can be purchased from a variety of sources, including:
Currently, Gogonuts is available in some retail locations. If you are a retailer or a gym that would be interested in carrying our products, please feel free to reach out to us via email at wholesale@gogonuts.shop.
Alright, so there you have it. Did we answer all the questions you had about protein supplementation? If we missed anything, feel free to reach out and ask us any questions you may have!
One final note is that protein shakes should be viewed as a supplement to a healthy and balanced diet, rather than a replacement for whole foods.
If you’re ready to try some delicious boba protein shakes, we’ll be waiting for you!
]]>What is caffeine and how does it work?
What are some common sources of caffeine?
What are the effects of caffeine on the body?
Benefits of caffeine
Downsides of caffeine
When is the best time to consume caffeine?
How long does caffeine stay in the system?
How much caffeine is too much?
Caffeine is a central nervous system stimulant and also the world's most widely consumed psychoactive substance. We feel tired when a naturally occurring substance called adenosine builds up in our brain throughout the day. Caffeine blocks the action of this substance, which consequently promotes alertness and neural activity.
Caffeine can be found in many sources. We've listed some common ones here:
Coffee: The first drink that comes to mind when we think of "caffeine" is probably coffee, and that's no surprise as it is the most popular caffeine-containing drink worldwide. On average, an 8 oz. serving contains roughly 95 mg of caffeine.
Tea: Certain teas have caffeine (i.e., black and green tea). On average, an 8 oz. serving of black tea and green tea contains around 47 mg and 28 mg of caffeine, respectively.
Energy drinks: Drinks like Red Bull, Monster, and Rockstar have high doses of caffeine, with an average 8 oz. serving yielding about 80 mg of caffeine.
Soft drinks: Some soft drinks (i.e., Coca-Cola and Pepsi) contain caffeine, with an average 12oz. (355 ml) serving containing approximately 34 mg of caffeine.
Chocolate: Chocolate contains some caffeine, with an average 1.5 oz. (43 g) serving of dark chocolate containing about 23 mg of caffeine. Milk chocolate will generally have less caffeine, while white chocolate has minimal caffeine (as these are mostly sugar!)
Supplements: Caffeine is available as a supplement (i.e., caffeine pills, "fat-burners"). Caffeine supplements are commonly used by athletes and bodybuilders to enhance physical performance. Continue reading this blog to find out some additional benefits of caffeine!
Before consuming any caffeine-containing items, it's advisable to read the label, as caffeine level may vary based on the brand and preparation method.
Depending on the individual, caffeine can have some positive and potentially negative effects.
Caffeine has several benefits, including:
Increased concentration and focus: Caffeine stimulates the central nervous system and increases alertness. This can lead to a short-term boost in physical and cognitive performance.
Improved mood and energy: Caffeine can improve mood and counter depression by reducing feelings of fatigue. Because of caffeine’s ability to lower fatigue and increase energy, it is a commonly used ingredient in energy drinks and supplements.
Improved athletic performance: Caffeine can improve athletic performance by increasing endurance and reducing perceived exertion (effort).
Pain relief: Caffeine has been shown to have pain-relieving effects and is often used as an ingredient in over-the-counter pain medications.
Weight loss: Caffeine can have a slight effect on weight loss, but its effects are not significant and should not be relied on as a long-term solution for fat loss. Caffeine has been shown to increase metabolism and fat oxidation temporarily, which can result in a small increase in calorie burn. It also has appetite-suppressing effects, which makes it a common ingredient in “fat loss pill.” Read our blog on How Can Boba Tea Protein Powder Help With My Muscle Gain and/or Fat Loss Goals? to learn more about the specific mechanisms of fat loss.
Increased urination: Caffeine is a mild diuretic, meaning it increases urine production and fluid loss, leading to dehydration if fluid intake is not sufficient. Therefore, it is important to drink plenty of water and other fluids to counteract this effect of caffeine.
Interference with sleep: Caffeine is a stimulant and high doses of it can interfere with falling asleep, staying asleep, and achieving deep sleep. This can result in feeling tired and drowsy during the day. It's recommended to limit caffeine intake, especially close to bedtime, to help maintain healthy sleep patterns.
Physical discomfort: some individuals may experience an upset stomach or heartburn after consuming caffeine.
Dependence and withdrawal symptoms: headaches and fatigue can occur when reducing or stopping caffeine intake.
It's important to note that individual tolerance and sensitivity to caffeine can vary. Those consuming caffeine should be aware of one’s own individual tolerance, as some people may experience more or fewer side effects than others.
The optimal time to ingest caffeine may vary depending on a person's metabolism, sleeping patterns, and personal preferences. Generally speaking however, the morning or early afternoon are the best times to consume caffeine.
Caffeine can increase alertness and productivity throughout the day if it is consumed in the morning, as caffeine can activate the central nervous system, improve mental attention, and lessen fatigue symptoms. However, consuming coffee too late in the day can interfere with your ability to fall asleep since it can stay in your system for several hours and prevent your body from naturally winding down.
Importantly, the amount of caffeine consumed can also determine the best time to consume it. For instance, some may find that consuming caffeine in the afternoon (or even in the evening) doesn't significantly impact their ability to fall asleep. However, those who are more sensitive to caffeine or have lower tolerance may have trouble sleeping even if it is consumed early in the day.
Caffeine's typical half-life is 4 to 6 hours, which means it takes that long for the body to process and excrete half of the caffeine that is taken in. However, depending on the dose and personal tolerance, caffeine effects can last for a number of hours after consumption.
Although caffeine is quickly removed from the body, its effects on the central nervous system might linger for several hours after consumption, which can cause trouble sleeping or other negative side effects. Caffeine may need to be avoided in the evenings or used in moderation overall if a person is sensitive to it or has difficulties falling asleep.
The amount of caffeine that is considered "too much" can vary depending on factors (i.e., individual tolerance, weight, and age). As a general guideline, the American Medical Association (AMA) recommends that healthy adults limit their caffeine intake to no more than 400 mg per day (the equivalent of approximately 4 cups of brewed coffee). Consuming more than this amount can lead to some negative symptoms described in a previous section (e.g., insomnia, anxiety, etc.). Pregnant women should limit their caffeine intake to no more than 200 mg per day. It's important to note that some sources of caffeine (i.e., energy drinks) can contain much higher doses than coffee. Thus, it's important to be mindful of total caffeine intake from all sources.
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To learn more about the different types of protein powders, check out our blog on The Only Guide You Need to The Most Popular Types of Protein Powder.
Want to enjoy a boba drink without all the guilt? Our boba-flavored protein powders are meant to do just that, but you can give the following a try to up your boba game even further!
Add boba (tapioca) pearls into your protein shake: mix your protein shake as you would normally (milk or water first, then protein powder, and shake thoroughly). Pour the shake into a separate cup or tumbler, then add pre-cooked tapioca pearls into the drink and enjoy!
Add protein powder into bubble tea: alright, this one’s not going to to take away the “guilt” of a regular boba, but at least it will add more #gainz to your boba game - so that justifies it, right? Pour your boba into a shaker and simply add a scoop of a similar flavor of our protein powder into the drink and shake well! Adding the protein powder won’t change the taste too much, but it will provide the protein lacking in a regular boba. Also, I would recommend choosing a lower-sugar amount when ordering your boba to avoid turning the final drink overly sweet!
]]>With so many types of protein powder available in the market these days, it’s easy to get overwhelmed. But don’t worry - we’ve got you covered. The following guide will go over some of the most popular types of protein powder:
ANIMAL-BASED PROTEIN:
PLANT-BASED PROTEIN:
Whey protein is the most common kind of milk-based protein powder. Due to its inclusion of all nine essential amino acids, it is referred to as a "complete protein". Whey protein is a wonderful option for post-workout recovery because it is rapidly and easily absorbed by the body. Additionally, it comes in a variety of forms, including whey protein isolate, whey protein concentrate, and hydrolyzed whey protein.
Protein powder made from milk is called whey protein concentrate (WPC). It is produced when the liquid whey is separated from the solid curds during the process of making cheese. WPC is a "complete protein," which means that it has every necessary amino acid that our bodies need. The protein in WPC can range in concentration, but it typically falls between 30%-90%. More lactose and fat will be present if the concentration percentage is on the lower spectrum.
Because WPC digests rather quickly, it is thought to be a suitable choice for post-workout recovery. Additionally, it is a reasonably priced and widely accessible type of protein powder.
Compared to whey protein concentrate, whey protein isolate (WPI) is a more highly purified form of whey protein powder (WPC). Most of the lactose, fat, and other non-protein components are removed from WPC before it is further processed to create WPI. As a result, WPI typically yields 90% or more protein in each serving.
WPI is an even faster-digesting protein and is also a good choice for those who are lactose intolerant or have milk allergies. Due to the additional processing necessary to eliminate the non-protein components, WPI is also a little more expensive than other whey protein sources.
Hydrolysate protein powder (aka. hydrolyzed protein powder) is a form of protein powder that has been partially broken down (hydrolyzed) into smaller peptides. In comparison to other forms of protein powder, this technique allows hydrolyzed protein to be the most rapidly and easily absorbed by the body.
Pre-digesting the protein and dissolving it into smaller peptides during hydrolysis allows the body to absorb and utilise it more quickly. For those who have a hard time digesting other types of protein, this also makes it easier on the stomach.
Due to the additional processing needed, hydrolysate protein powder is often more expensive. It is frequently applied to patients with particular dietary requirements, such as those who have digestive problems, in medical and clinical settings.
Casein protein, which is also derived from milk, is a slow-digesting protein (takes longer for the body to break down and absorb) that can help muscles repair when they go for extended periods of time without meals (i.e., during sleep). It is a complete protein as well.
Typically, casein protein powder is created by separating milk's casein from its whey protein. The final powder typically contains 80% protein and 20% carbs, fat, and lactose.
Casein protein has the advantage of forming a gel-like structure in the stomach, which can aid in slowing down the digestive process. This may prolong your feeling of fullness and regulate your blood sugar levels.
In addition to having an abundance of vital amino acids, casein protein powder is also high in glutamine, an amino acid that has been demonstrated to enhance immune system health and speed up muscle repair.
Like whey protein, casein protein powder can be found in different forms, such as micellar casein, which is considered the purest form of casein protein and is known for its slow-digesting properties.
Egg protein, which is derived from egg whites, is a complete protein that has all nine essential amino acids. The egg whites and yolks are separated then dehydrated to make a powder. When the fat and cholesterol in the yolks are removed through this process, the final product is a lean source of easily digestible egg protein powder.
As a complete protein, egg protein powder has all of the important amino acids that our bodies need. Additionally, it is a good source of vitamins and minerals (i.e., riboflavin, selenium, vitamin B12, etc.).
Because egg protein powder is a good source of high-quality protein and can help with muscle recovery and growth, it is a popular choice among athletes and bodybuilders. However, it’s important to note that egg protein powder is not suitable for vegans or those with egg allergies, and can contain traces of salmonella if not properly processed.
Collagen is the most abundant protein in the body, making up around 30% of the total protein content, and is found in the skin, bones, tendons, ligaments and cartilage of animals. The collagen in the hides, bones, and connective tissues of cows, chickens, fish, and other animals are extracted to make collagen protein powder. Both skin and joint health benefit from its use.
Glycine, proline, and hydroxyproline are three essential amino acids that are particularly abundant in collagen protein powder and are crucial for maintaining healthy skin, hair, nails, joints, and bones. Additionally, it is good for the gut lining and could enhance the condition of the digestive system.
Typically flavourless, collagen protein powder is convenient to include into smoothies, coffee, tea, and other foods and beverages. However, many in the market today are also flavored to appeal to more people.
It's important to note that collagen lacks some of the necessary amino acids, so it is not a complete protein. Therefore, it shouldn't be the primary source of protein in a diet, although it can be a beneficial supplement.
Plant-based protein powder is derived from plants and a common alternative to animal-based protein powders for vegetarians, vegans, and those looking to reduce consumption of animal products. Plant-based protein powders are also a great source of essential amino acids needed for muscle recovery and growth, and can be a good option for post-workout recovery. They are also often rich in other beneficial nutrients such as fiber, vitamins and minerals.
While plant-based protein powders might be an excellent source of nourishment, it's crucial to remember that they may not have as much protein content as protein powders derived from animals. They also tend to have a more “chalky” taste and texture compared to whey-based protein shakes.
Randomly, plant-based protein powders have been praised for being much more compatible and successful in recipes (due to their structures) compared to whey-based protein - a quick tip for those who like to create high-protein food recipes! For more tips and tricks on protein recipes, check out our post on The Most Useful Tips and Tricks for Making Recipes with Protein Powder (That You Wish You Knew Earlier).
Soy protein, a plant-based protein derived from soybeans, is a complete protein that includes all nine essential amino acids. It is a good source of antioxidants, vitamins, and minerals (i.e., iron, zinc, vitamin B12). Other well-known health advantages of soy protein powder include lowering cholesterol, regulating blood sugar, and reducing the risk of heart disease.
However, because soy products include isoflavones, a class of phytoestrogen that can mimic the actions of oestrogen in the body, it can be considered a controversial food product. According to several research, taking large levels of soy isoflavones may be harmful to one's health, especially in those who have hormonally sensitive disorders. However, some research have revealed that consuming soy products in moderation does not significantly harm your health and might even improve it. As a result, the data is not definitive, and it is always recommended to speak with a healthcare professional before making any significant dietary changes.
Regardless, for vegetarians, vegans, and those with milk or egg allergies or sensitivities, soy protein powder is still a popular option. It is also regarded as a decent substitute for those who are lactose intolerant. Soy protein is also a great alternative to other plant-based protein choices, as it generally has a milder taste.
Peas are the source of pea protein, a plant-based protein that is obtained by eliminating the starch and fibre to reveal only the protein. All nine of the essential amino acids—which are crucial for muscle growth and recovery—are included in this complete protein.
There are an abundance of vitamins and minerals in pea protein powder (i.e., iron, phosphorous, etc.). It is a good source of phytochemicals and antioxidants as well, which can enhance general health and wellbeing. In addition, pea protein powder is proven to enhance muscle mass, lower blood pressure, and regulate blood sugar levels.
Pea protein is a good option for vegetarians, vegans, and those with allergies or sensitivities to milk, eggs, or soy. It is also easily digestible and a suitable choice for those who have digestive problems.
Rice protein, a plant-based protein derived from brown rice. It is rich in vitamins and minerals (i.e., iron, potassium, etc.) and a good source of antioxidants and phytochemicals as well. It is also easy to digest and can be a good choice for those with gastrointestinal issues or lactose intolerance. It is a great alternative for those with allergies or sensitivities to milk, eggs, soy, and pea.
Although it is not a complete protein, it has a decent supply of crucial amino acids (i.e., lysine, arginine, leucine) important for muscle growth and recovery. Other benefits of rice protein powder include promoting overall health and well-being, lowering blood pressure, and regulating blood sugar levels.
Hemp seeds are the source of hemp protein, a plant-based protein. The hemp seed's outer shell is removed to reveal the inside kernel, which is then ground into a fine powder to create the product. With a protein level of about 25%, this powder is high in protein and an excellent source of essential amino acids (although it is not a complete protein).
Omega-3 and omega-6 essential fatty acids, which are important for overall health and wellbeing, are abundant in hemp protein powder. Hemp protein also provides additional health advantages comparable to those of rice protein powder. It is also a good source of fibre, vitamins, and minerals such as potassium, zinc, and iron.
It's essential to remember that the source and processing techniques utilised can affect the protein powder's quality and nutritional content. Additionally, before using any new supplement, it's crucial to review the ingredient list and speak with a healthcare practitioner because some people may have allergies or sensitivities to particular kinds of protein powder.
If you don’t have any specific allergies, sensitivities, or intolerances, we would recommend giving different types of protein powder a try to see which one is your favorite!
]]>Recommended protein consumption can vary slightly based on these goals:
For now, we will break down the recommended protein consumption by the following common goals:
In general, 0.8-1 gram of protein per pound of body weight is a good place to start. For example, a 150 pound individual can aim to consume 120-150 grams of protein a day. If you do the calculation, you'll probably see that the majority of the population is under-consuming protein for optimal health.
Each scoop of our protein is around 20-30 grams of protein. Now, we're not saying that you should be consuming multiple servings of protein shakes a day (you could if you wanted to), but protein supplement, as the name implies, works to supplement your normal intake of food. So, those finding difficulty to consume enough protein daily should definitely consider trying our boba protein powders!
For those in a fat loss state, it is probably beneficial to consume more than 1 gram of protein per pound of body weight (i.e., 1.2-1.4 grams per pound of body weight) to preserve muscle mass and prevent metabolism from slowing down too much during a fat loss state. Some competitors may even consume upwards of 2 grams per pound of body weight, especially when they're very close to competing and their calories are extremely low.
First of all, how do muscles grow? Muscle mass is built when the net protein balance is positive - meaning that muscle protein synthesis (building) exceeds muscle protein breakdown. In other words, to build muscles, the trainee should ensure that their overall calorie consumption is slightly higher than their calories burned everyday, or at least on the days that they are working out. A minimum of 1-1.2 grams per pound of body weight is recommended.
A very important caveat here is that muscle gain can only occur in combination with exercise (especially resistance exercise - such as weight lifting and body weight exercises). Also, building muscles takes time - so be patient!
Ah - the "noobie gains." Body recomposition is a golden period when it is possible to lose fat and build muscle simultaneously, often when someone is just starting to workout and making dietary changes. The recommended protein intake for someone just starting out is similar to that of general health - around 0.8-1 gram of protein per pound of body weight is a safe place to be. At this stage, any physical stimulus to the body (specifically pertaining to exercise) will very likely send a signal to the body, telling it to build and repair.
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So, what is a SMART goal? Very simply, the word “SMART” is an abbreviation of the following:
Specific
Measurable
Attainable
Relevant
Timely
Think you know what these all mean? Keep reading to find out!
Specific
Definition: make your goals narrow for more effective planning. The more specific your goal is, the more likely that you will know exactly what steps to take (and thus achieving your goal faster).
Example: “I will start training four times a week to run half a marathon.”
Measurable
Definition: define what evidence will prove you're making progress. Statistically seeing your progress can help with motivation as well as ensuring that you are heading in the right direction.
Example: “I will use my smartwatch to track my training progress and mileage.”
Attainable
Definition: ensure you can reasonably achieve your goal within a certain time. Knowing where you’re starting is crucial to setting a realistic yet attainable goal.
Example: “I am able to run 10km rather easily, so I have a decent fitness level.”
Relevant
Definition: ensure your goal aligns with your values and long-term objectives. Setting a goal that does not align with what you believe in is bound to fail in the long-run. Conversely, a goal that aligns with your beliefs will be much easier to achieve and sustain.
Example: “I value health and fitness, so this goal aligns with my core values.”
Timely
Definition: set a realistic and ambitious deadline for prioritization and motivation. Having a deadline will prevent procrastination and provide a sense of urgency and importance to your goal.
Example: “The half-marathon is 6 months from now, so I’ll need to be ready by then.”
Taken together, you can see how we turned an abstract goal (but not really a goal) of “I want to run half a marathon” into a clearly defined, thoroughly thought-out, smart goal of:
“I want to run half a marathon - so, I will start training four times a week to run half a marathon. I will use my smartwatch to track my training progress and mileage. I am able to run 10km rather easily, so I have a decent fitness level. I value health and fitness, so this goal aligns with my core values. And the half-marathon is 6 months from now, so I’ll need to be ready by then.”
Hopefully by now you’ll have a better understanding of how to set a SMART goal yourself. If you don’t mind sharing, let us know in the comments what you want to achieve this year!
]]>We can think of protein as being the "building blocks of muscle." When we exercise or workout, we're essentially breaking down muscles in order for it to grow back stronger. However, this growth may not be optimized without adequate protein intake. Thus, the role of protein is to help preserve and repair the damaged muscles so that it can become bigger and stronger.
It also takes a lot more effort for the body to maintain muscles (compared to fat). This implies that for an individual with lots of muscle mass, he or she will burn more calories compared to a different individual of the same weight, but without lots of muscle mass - just by existing! Burning more calories, as we know, leads to our next point, fat loss.
Check out our blog on How Much Boba Tea Protein Powder Do I Need to Consume To Reach My Goals? to find out about the optimal amount of protein intake for muscle gain!
Protein is especially important for fat loss. As we've just mentioned, protein helps to preserve and build muscle, which in turn helps with fat loss by burning more calories. To put very simply, the formula for fat loss is calories in < calories out. Protein helps with controlling (reducing) overall caloric intake because it has high satiety (keeps you full!) Our protein also has added fiber for an extra boost of fullness. Another way that protein increases caloric expenditure is through the thermic effect of food (TEF). This is more complicated but basically, it takes your body more energy to digest protein than it does with other macronutrients (i.e., fats or carbs). As a result of using more energy, the body also burns more calories.
Check out our blog on How Much Boba Tea Protein Powder Do I Need to Consume To Reach My Goals? to find out about the optimal amount of protein intake for fa loss!
]]>Taken together, you can see how protein consumption can lead to your body composition goals, whether to gain muscle, lose fat, or just to maintain and live a happy life! Although protein powders are not mandatory for muscle gain or fat loss, but they are an extremely convenient tool to incorporate into your diet to make it much easier to reach your optimal protein consumption!