Protein Powders (Whey vs Perform)

IMG_1845_polarrCan you imagine living without a protein powder? Can you even make smoothies and pancakes without it? So many people are using protein powders nowadays, that I thought it was time to write something about  it. I will explain to you what protein powders are, if they are necessary, what different protein powders there are available, what you need to know and consider when you are choosing a protein powder and what protein powder I personally recommend. 

WHAT IS PROTEIN POWDER?
The first thing I want to say about protein powder is that it’s actually nothing more than a clever marketing trick. When you tell people that they need more and more protein, before they become protein deficient or that it’s the only way to build proper muscle, people will start to believe you eventually. This is exactly the case when it comes to protein powder. A lot of people are into fitness these days and this made the protein powder market explode! People now believe that you cannot build muscle without consuming a protein shake straight after your work out or that you need to consume all 9 essential amino acids (protein) at once for our body to actually use it. This isn’t true. As long as you consume enough  protein and a variety of protein sources during the day, your body will be just fine.

But in short: Protein powder is a dietary supplement, mostly used by athletes, to meet their need for (extra) protein.

2E01AA15-9721-4F70-8C4B-7BE1C11DFB62DO YOU NEED A PROTEIN POWDER?
In my opinion protein powders are just a crazy hype and the average person does not need it. Am I against protein powders? No! I am even using some myself now and again.

How much protein do you need:
Most people who eat a healthy and varied diet, with enough calories, do not have to worry about their protein intake. When you eat a balanced diet like that, you will most of the time even consume more protein than necessary. This is when you live a normal life with an average amount of exercise. When you exercise quite a lot you will need to increase your food/calorie intake. This actually automatically makes sure that your protein intake increases as well. So if you are going to the gym a few times a week just to stay fit and you make sure you watch your food intake, you are fine.
It changes a little bit when you are an athlete. When you train on a daily basis, you want your body to recover quickly. Extra protein can help. This doesn’t mean that you need to go crazy on your protein intake, but especially when you want to stay lean, an extra protein shake a day can be helpful. This way you are helping your muscles to recover quickly (without consuming too much fat and carbs), so you’re ready for the next training.

IMG_5808_polarrIn numbers:
It’s recommended to consume 0.8 grams of protein per kg of bodyweight. This is for the average person, which means that you need about 46-56 grams of protein a day. For athletes it’s recommended to consumes 1.6 – 1.8 grams of protein per kg of bodyweight. Note, that your body weight is the body weight that is your healthy body weight. When you are over or underweight, you don’t calculate the kg’s you lack or your excess weight.

When do you use a protein powder:
Before I will answer this questions, I want to make sure that, as a nutritionist, I first of all would always recommend you to consume protein by eating proper food. By proper food I mean whole food plant based food. This is always better than a protein powder. I don’t want to go into this subject too much for now, but very short: One of the main reasons why this is important, is because, 1 type of food isn’t only protein or only carbs, but it contains a lot more nutrients that are all very valuable. The reason why a varied diet is so important, is because all these nutrients work together. One can’t be absorbed without the other etc. So always make sure that you eat a varied diet, because that is the base of a healthy diet.

I love smoothie bowls! I especially love to eat these for lunch (which is technically my breakfast as I do intermittent fasting on most days). Just a smoothie bowl and whatever I will have for dinner, wouldn’t give me enough protein for that day. So, this is actually the only occasion where I use a protein powder. To just add some extra protein to a bowl full of other nutrients. I mainly do this on days that I work out or when I have a busy day. On days that I don’t work out, but I do eat a smoothie bowl, I don’t always add the extra protein.

5F4D3A57-0B75-46EB-AF2F-BA3E12709944On days where you’re asking a lot from your body, you might also want to consume a little extra protein, to support your muscles a little extra. So maybe during a day of hiking or before/after a huge work out. Add some protein powder to your pancakes, flapjacks or drink it as a smoothie/shake.

When you are an athlete and you are training on a daily basis, consuming enough protein is a must. You want your muscles to recover quickly, so they are ready for the next training. A lot of athletes are way too obsessed about protein though. You just need enough, not a crazy amount. A daily scoop of protein powder on top of a varied diet is a good idea and  gives you a nice top up. That varied diet should also contain extra protein coming from food, like: beans, lentils and tempeh etc. Because, again, the focus on getting most of your protein from the whole foods you eat is super important.

CHOOSING A PROTEIN POWDER:
When you want to use a protein powder, the most important thing is to choose well, which means: choose quality! There are so many different protein powders available, all claiming that they are the best. This makes it quite hard to choose. Because how do you know you are picking something nutritious and not something that does more harm than good? Most protein powders are made with whey powder (this comes from dairy), but nowadays there is also a whole range of plant based protein powders available.

Whey vs Plant Based:
Whey is one of the 2 main types of protein in dairy milk. The other one is casein. To make cheese, these 2 proteins are separated. The whey (the watery part) is the by-product. Whey powder is highly processed.

Plant Based protein can come from a lot of different sources, but the leading types are: soy beans, hemp seeds and peas. By removing most of the fat and the carbs and by isolating the protein you get plant based protein. There are also raw powders, which is a lot less processed.

IMG_3072_polarrWHAT TO LOOK FOR IN PROTEIN POWDER:
For anyone who is looking for a protein powder, I’m sure the first thing you look at is the protein content. Understandable! And this isn’t wrong, but make sure that this is not your only criteria. It is important that your protein powder is coming from a good source, that it’s high quality and that there aren’t any nasty fillers, sugars, sweeteners or other additives. Always check things like this before you decide to put it in your body.
Personally I find it very important that I know that the carbon footprint is as low as possible and that the company that makes the protein powder is an honest company that wants to do good in the world. I also always appreciate it when there is a bit of fibre in the powder and anything that makes the protein powder better as in: added vitamins and mineral for example.

WHEY vs PERFORM:
To show you the difference, I compared the average whey powder with the plant based protein powder Perform. I wrote down some of the biggest differences and similarities. 

Whey:
-Comes from animals and therefore alone it’s harming your body, as it’s unnatural to consume milk coming from another species + after your body doesn’t need it anymore.
-Is harsh on the environment as the animal agriculture industry is responsible for at least 18% of the world’s carbon footprint.
-Makes animals suffer and being killed.
-Is mostly a little higher in protein.
-Contains all 9 essential amino acids.
-The BCAA often comes from duck feathers, kitten fur, horse hair and there are even reports saying it comes from human hair.
-Is very low in (added) fibre or doesn’t contain fibre at all.
-Can contain a lot of sugar and/or artificial sweeteners.
-Can contain a lot of fillers and other additives.
-Can contain heavy metals.
-Sourced from the highest quality ingredients and batch test to ensure it’s 100% safe.
-Contains hormones and can contain antibiotics.
-Often makes you feel bloated and it can give you other digestive issues (cramps, loose stools etc.).
-Very common to trigger acne or any other skin issues.
-Has a negative impact on your gut health.
-Is very highly processed.
-Plastic (sometimes recyclable) packaging.

Perform:
-Comes from plants and therefore your body can handle it well.
-Has a small carbon footprint.
-Does not harm animals.
-Is a little lower in protein than most whey versions.
-Made with real food ingredients.
-Contains all 9 amino acids.
-The BCAA is coming from plants only.
-Contains fibre, which can help by digestion.
-Is enhanced with an enzyme complex for better absorption.
-Uses stevia as a sweetener.
-Doesn’t contain any fillers/additives.
-It’s third party tested for heavy metals and other contaminants.
-Is easy on your digestive system thanks to the fermentation process.
-Doesn’t have a negative impact on your gut.
-Contains added turmeric extract to optimise recovery (so cool!).
-Is 100% raw and minimally processed.
-100% biodegradable (home compostable) packaging.*
-Scoopless!!! You can order a scoop separately (less plastic!).
-Free UK shipping for orders over £60.
-30 day money back guarantee.
-Made in the UK.

*Some of their packaging is still plastic, but the transition is happening as ‘we speak’.

IMG_1453_polarrWHAT I RECOMMEND:
I used to have the vanilla flavoured, raw protein powder from ‘Garden of Life’. I really like the taste and I think it is one of the better protein powders available. Until now.. because I discovered Perform from Vivo Life. It was recommended to me by Seb Alex (an animal rights activist who I respect very much) and after doing a bit of research I decided to give it a go. Good timing as well, because my container from Garden of Life was nearly finished. Perform has so much benefits, that every time I discovered another awesome thing, I thought it couldn’t get any better, but every time it did get better. This inspired me to write about protein powders and to share this awesome brand with you. I get asked about protein powders and protein in general quite often and I really hope that this will help you.

6DB33DA9-27DF-4675-8E6A-4495C55F90A6I ordered the madagascar vanilla flavour (as Seb said it was the best best best best), but they do offer more flavours: raw cacao, salted maca caramel, acai & blueberry and banana & cinnamon. But apart from that the taste of the madagascar vanilla was very nice indeed, I love everything about this protein powder. The taste is important of course and I love how natural it tastes. This makes it perfect for anything and gives you the freedom to add other flavours as well. All of the suppliers meet strict EU compliance and quality control standards, and grow according to the VGANIC brand promise. Another thing that I really like is that their packaging is 100% compostable (transitioning) and that for ever bag they sell via their website, they plant a tree (80.000+ trees are planted already). They do this for the purpose of reforestation, agroforestry and reducing extreme poverty for local villagers. And if this isn’t incredible enough, they offset all their carbon emissions to renewable energy projects around the world to support a cleaner and greener future AND they also donate 20p per sale to Street Games Charity. Amazing!

Perform Nutritional Facts:
Perform is all raw and all plant based. In every scoop (2 heaped tbs = 36gr) there is 25 gr of protein and 6gr of BCAA (Leucine, Isoleucine, Valin). They also use a turmeric (95% curcuminoids) extract to optimise recovery. The pea protein is fermented for better digestion and the hemp protein is cold processed, these are enhanced with an enzyme complex (ginger extract, papain, peppermint leaf and black pepper extract) for better absorption.

Vivo Life:
They don’t only do Perform protein powders, they also do vitamins, supplements and other amazing health products. Go check it out HERE.

DISCOUNT: Whatever you order from their website, please use the code: ‘SEB10’ . This way you get a 10% discount and you also help fighting for animals rights, as Seb Alex gets a percentage as well. This is a typical situation of a win win win!

NOTE: This is not an add, I did not get payed to write this. I am just an enthousiast!

Are you already using Perform or anything else from VivoLife? Are you going to try it? Do you have any questions? Ask me anything and please let me know all about your experience, I would love to hear it! You can do this by commenting down below or via my Instagram account @FreedomEvermore. Thank you! X

Why Dairy is Scary

I already briefly gave some attention on this subject in one of my Vegan Advice posts and last February against the #februdairy campaign.  But as there is still so much ignorance when it comes to dairy I decided to write a whole, more detailed, article about only dairy. There is so much information available nowadays, but still there are people who truly don’t know the truth about the dairy industry. I really hope to also reach those people. 

I want to tell you about the 3 most important things when it comes to dairy: Morality, Health and Environment. For me personally, the moral side is most important. Though you might find the health facts really interesting or you care more about the environment. It doesn’t really matter, because I think all 3 of them are very important. If you don’t believe me (and you shouldn’t, because there is so much false information on the internet), please do your own research. Let this article be a stepping stone to more knowledge about what it is really like. I always encourage people to think for themselves and to do their own research. Don’t instantly believe what you hear and what you read. You are the only one who can make a decision for yourself. Believing the dairy industry by what they say about needing milk for strong bones etc. is the whole problem to begin with. These are lies to make you buy dairy, so they can earn money, your money! So please think for yourself and decide if you still want to support the dairy industry after knowing this all.

THE MORAL SIDE
Let’s start from the whole beginning: Why do cows give milk? For the same reason humans give milk. To feed their baby. If a woman gives birth to her baby she starts producing milk to make her baby grow. This is the same for mammal animals, so also for cows. This is why the farmer artificially inseminate the cows ever year to make her pregnant. So every year the cow gives birth to a baby. In order for us to get the milk, the calf can’t stay with his/her mother, because it would drink the milk. The milk the farmers earn money with, so that means that as much milk as possible needs to be sold. This is why the farmer takes the baby calf away from his/her mum and feeds it a milk substitute. If you are a mother yourself, imagine your baby taken away from you within hours (up to 72 hours) after birth? Because this is the time a baby calf gets to spend with his/her mother. The mother licks her baby clean, she cares for her baby, feeds her baby, bonds with her baby and then her baby is taken away from her. They call for their baby and the baby cries out for his/her mother, but there is nothing they can do. The mother goes back into the herd and they all get milked twice a day by machines.

Then what happens to the baby calf? This depends. If the baby is a female she will end up living the same life as her mum. She is impregnated every year and every year a baby is taken away from her and the same will happen over and over again. When the cow is about 5-7 years old they will start to give less milk, what means they won’t be profitable enough. By this time they’ve given birth to 3-5 babies. Because they aren’t profitable  anymore for milk  they go to slaughter. Their tired bodies will be sold for meat. If the baby calf is a male there are 2 options: instant death or their bodies will be sold and called: veal. Male calves are not going to produce milk and so they are useless for the dairy industry. This is why a lot of male calves get killed right after birth. They’ve spent 283 days growing in their mother’s womb and as soon as they come out their life is over. Veal is meat from a baby cow. They can be as young as 4 weeks old and as ‘old’ as 26 weeks old. There are different kinds of veal for different kinds of meat textures/colours. Some get fed only milk to make their meat pinkish and some are weened quickly to make their meat look more red. There are even calves that are fed a diet very low in iron so they get anaemic, just so their meat is more pink.

By buying any kind of dairy (organic or non organic) you support this cruelty. For one bite of cheese or one sip of milk a cow died, a baby called out for his/her mother and a mother cried out for her baby.

HEALTHWISE
We need to drink milk every day for strong bones. Especially children! But.. do we? This is what we hear all our lives, over and over again. When you hear something over and over again from since you can remember, you start to believe it and most of us never question it. That is what you are taught, that is what everybody does, that is what your family has been doing and so that is what you know. Only it turns out milk isn’t as good for you as they say it is. It’s actually the opposite. Milk is not good for you at all and it’s actually bad for your bones. It makes your bones weaker instead of stronger. The reason they say it’s good for your bones is because your bones need calcium and there is a lot of calcium in milk. The problem is, this calcium can’t get absorbed by your body as well and even extracts existing calcium from your bones. Also, dairy cows don’t drink milk after about 9 weeks old and they don’t suffer from weak bones. Why is that? They get their calcium from plants! So can we. In fact, the calcium in plants can actually be absorbed by our bodies. You have probably heard about osteoporosis. If not.. this is a disease that weakens your bones. They get more fragile and break faster. A lot of people think they need to drink more milk to prevent this, whilst in fact you can develop osteoporosis by drinking milk. This means milk is doing the opposite from what they advertise. Osteoporosis isn’t the only disease you can get from drinking milk. Cancer, Diabetes and Alzheimer are all linked to dairy too.

Then there are hormones, antibiotics, blood and puss. For example, to make a baby calf grow into a big adult cow there are hormones in milk, just like there were hormones in your mother’s milk. All these hormones come into your body too. Dairy cows also get antibiotics, this is to prevent them from getting ill. A lot of dairy cows are kept inside all year around or only get to go outside for a few months a year. That makes it easy for diseases to spread. Antibiotics are the solution and even though most cows are not allowed to be milked for a short period of time after getting antibiotics, there is always some left behind and that all ends up in the milk they produce. Because of the milking machines and the massive amount of milk that is taken from the cows every day, their udders are often infected, what means that not only is there milk going into the milking machine, but also blood and puss. This isn’t an exception, but there is actually a legal amount of puss and blood cells in every carton of milk. Just gross if you ask me.

So why do doctors and health experts recommend dairy for strong bones and an overall healthy lifestyle? Because that is what they’re taught. Doctors that recommend dairy aren’t evil doctors, but they just don’t know any better, just like a lot of people. In their study doctors only get 1 hour of nutrition a week and often it’s very dated. You probably wonder why this is dated and why they aren’t taught the right information anyway?! Because, and this might be very shocking to you, this is how the government makes money. The medical industry is one of the largest there is and there is a lot of money going around. If people will live healthier lifestyles they won’t get ill as much, they won’t need as much medicine and so the medical industry won’t make as much money. Yes, this is how it works. I  know part of you maybe doesn’t want to believe this, but do your research and also.. just think!

ENVIRONMENT
Why is milk bad for the environment? Because of alllll the dairy cows. There are over 264 million dairy cows in the world. That is a lot of animals and they’re not just any animal, they’re cows. Big and heavy animals that eat a lot, drink a lot and poop and urinate a lot. Only 1 dairy cow produces about 50 kg’s of poo and urine every day. That is 264.000.000 x 50 KG every day.. do the maths. All this produces a lot of CO2 and it all goes into the earth. It goes into the ground, into the water ad right into the oceans, polluting our world. The world where we and so many other animals live on. This is the world where our children are growing up, where their children will grow up.. think about the damage we are doing to these amazing animals, our own health and our world!

ALTERNATIVES (where do you get your protein/calcium?)
Lucky there are so many alternatives that are actually good for you. You can find protein/calcium in a lot of plants. A few examples: Broccoli, Brussels Sprouts, Carrots, Collards (!), Beans (esp: Soy beans, Black turtle beans, Navy beans, White beans), Oranges and Dried figs. There are also a lot of plant-based milks and often they are calcium-fortified, what means that they contain a lot of extra calcium. A few examples of plant-based milks: soy, rice, almond, oat, hazelnut, hemp. You can also find a lot of protein/calcium in tofu and tempeh.

I used to drink a lot of milk (it was my favourite and I would easily drink a liter a day) and I loved cheese, yogurt and anything that had something to do with dairy. I still like milk, cheese and yogurt, but now I choose for plant-based options. They’re delicious and they’re even more delicious now I know that there weren’t any calves taken from their mother or cows killed. I can fully enjoy it because I know that it’s good for me and the world.

If you can choose between doing harm or not doing harm? Why would you choose to do harm? Please consider a vegan lifestyle!

Did you know all this about dairy? Were you surprised and do you look at dairy in a different way now? Do you have any more questions? Please don’t hesitate to ask me! you can do this in the comments below or you can also send me a private message if you like. Thank you for reading and I really hope that you consider going dairy free, X.

 

Dairy Truth – #februdairy

After (another huge success of) Veganuary, the dairy industry came up with Februdairy. It’s giving me mixed feelings. First of all, it makes me laugh a little bit, because.. seriously? Second, it makes me happy.. because apparently the dairy industry is having problems and is trying to survive. Third, it makes me sad.. because there must be a lot of desperate farmers now veganism is going so well. Don’t get me wrong, because there is nothing I like more than animal exploitation to stop, but I also want people to have a job. I just hope that the dairy farmers are brave enough to choose a different profession before it’s too late. In the end I think it makes me happy the most, because if you look at #februdairy you can see how the vegan community is fighting back. It gives me a feeling of togetherness, we are all fighting for the ones without a voice. And it’s working! It looks like Februdairy turned into a vegan campaign showing everybody the truth around dairy. In just a few days the complete opposite is happening. It makes me feel proud, hopeful and strong! We have to stand up for the voiceless!

Why is dairy so scary?
Dairy is scary for a lot of reasons:
-A cow gives milk for the same reason a dog, a mouse, a lion and even humans give milk. It’s meant for her baby. Cows are not here in the world to provide milk for human consumption. We are not calves.
-We are the only species on earth that keeps consuming milk after we need it and also the only species that consumes milk from a different species.
-To get the milk, a cow get artificially inseminated every year. After the cow gives birth her baby is taken away from her within less than 72 hours. The calf is put in a crate by him/herself. A lot of male calves are killed straight after birth or sold for veal. Females will go through the same process as their mothers.
-A dairy cow goes to slaughter when she is around 5-6 years old (the average natural lifespan for a cow could be as long as 25 years), because around that time she will give less milk. At that time most of the cows are weakened a lot (some of them can’t even stand on their legs anymore, they’re called: downers) by the conditions they have lived in. She will be sold for meat. So every sip of milk is linked to the meat industry.
-Due to infections, caused by the machines and always lactating, there is blood and pus in milk. It’s legal for milk to contain up to 400 million pus cells per litre. This means that one teaspoonful of milk can max. have two million pus cells.
-In milk there are hormones and growth factors. This is necessary for the calf to keep drinking from her/his mother and to grow fast into a 750-1000 kg adult cow.
-Cow’s milk is unnatural to drink, unless you’re a calf. Therefore it’s unhealthy for humans. There are studies that that, for example, countries with lowest rates of dairy consumption have the lowest rates of osteoporosis. There are also studies that say that dairy increases the body’s level of insulin-like growth factor-1 (IGF-1). This is a known for promoting cancer. And this isn’t all, there are a lot more negative health related issues around dairy!
-Then there is the saturated animal fat, casein and lactose. This is linked to obesity, type 2 diabetes, heart disease and strokes, bloating/wind and cramps, allergies, ovarian cancer.
-Dairy is all about money. The government and the dairy industry do not care about your health. Do your own research!

What can you do to make a difference? 
-Drink plant-based milk: oat, rice, soya, almond, cashew, macadamia.
-Only eat plant based yogurt, ice cream, cheese, creams or anything that otherwise may contain cow’s milk, like biscuits, crisps, cakes etc.. there is so much choice!
-Vote with your money. Every time you choose a plant-based alternative to cow’s milk, there is supply and demand. If supermarkets sell more plant-based milk and less cow’s  milk, slowly but surely there will be less and less dairy cows.
-Speak up! Tell people about the dairy industry. Tell the truth and hopefully more and more people will make the connection.

Do you still drink cow’s milk or did you swap it for a plant-based alternative? What is your favourite (my one is oat milk)? Do you have something you’d like to share or do you have a question? Please let me know in the comments below or show me by using #PlanetManel on Instagram. Thank you! X