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What's the Scoop on Protein Shakes?

We’ve all heard the statistic that our bodies are 60% water, but did you know that protein makes up approximately 20% of our bodies and is present in every single cell?

Protein is one of the key building blocks of the human body and our bodies need it to work the way they should. It's an essential component of our muscles, cartilage, bones and skin and our hair and nails are mostly made up of protein as well. It’s no wonder this nutrient is such an essential part of our diet. 

Proteins are built by forming chains of amino acids, and each type of protein has a different sequence of amino acids. Overall, there are twenty amino acids that make up the proteins in the human body, but there are nine essential amino acids that our bodies cannot produce and so need to be supplemented by our diet. That’s why it’s important to make sure you’re following a diet that’s high in quality protein, to help ensure your body has all the amino acids, and protein, it needs.

Complete proteins are food sources that contain all the essential amino acids that our bodies need. Meat, poultry, fish, eggs, milk and cheese are all considered to be complete proteins and while most plant-based foods are incomplete (they don’t contain all of the essential amino acids) there are some plant options like soy and quinoa. You don’t need to worry if none of these foods seem appealing to you though, you can still get all the essential amino acids you need by eating a wide variety of nutritious foods.

What parts of your body need protein?

It might be easier to ask which parts of our bodies don’t need protein. Proteins are an important component in so many different functions around the body and an essential part of the growth and development of so many different parts of the body. They help transport oxygen to your cells, keep our fluids in balance and they make up the antibodies that help protect our bodies from harmful bacteria and illness. Proteins also make up a number of our hormones and enzymes and transport nutrients like vitamins and minerals to our cells. All in all proteins are a part of almost everything that happens in our bodies and it’s no wonder that they’re known as the building blocks of life. 

Not only that, proteins like collagen and keratin are essential in the building and growth of our bones, hair, skin and teeth and help keep our blood vessels healthy and functioning. Additionally, other proteins take your body’s energy and use it to contract muscles and divide cells for growth.

What happens if we don’t get enough protein?

Deficiencies in amino acids and protein can lead to a variety of health risks and problems including the breakdown of muscles, hormone deficiencies and a weaker immune system. Low protein can also cause an imbalance in fluid which can lead to the fluid in our body shifting to areas where it shouldn’t be, increasing the risk of fluid retention and swelling which have serious consequences for our heart and kidney health.

The amount of protein an individual needs will depend on their age, sex, weight, height and activity level; on average though, we should be consuming around 50g of protein per day, as part of a 2000 calorie diet.

Why Protein Shakes?

The protein in protein shakes and powders can come from plants, such as peas and soybeans; milk, such as casein and whey protein and from eggs, so there are plenty of options depending on your preferences. These shakes and powders can contain high amounts of protein varying from 10g to 30g per scoop, so they can be a convenient way for you to get your daily dose of protein. 

Some diets recommend eating more protein to help you lose weight, as this can help boost metabolism, burn calories, reduce appetite and cravings and can help reduce or increase several weight-regulating hormones. Many slimmers find protein shakes to be an excellent support particularly in the early stages of weight loss when cravings are at their worst. They’re ideal for helping you feel fuller for longer by keeping your blood sugar levels stable. 

Plus, our muscles are made up of about 80% protein, so making sure to get enough of this essential nutrient is especially important for athletes and people that do a lot of physical activity. Maintaining and supporting your muscles’ growth and recovery after workouts is essential and requires protein. A 2018 review reported that taking protein supplements significantly improved muscle size and strength in healthy adults who do resistance exercise, which explains why many athletes use protein products to help aid their muscle recovery and support their growth. 

As mentioned above there are different sources of the protein found in powder forms varying from animal-based sources like whey protein from milk and plant-based sources from peas, soya, hemp, rice, pumpkin seeds and sunflower seeds. It’s important, however, to do your research, as there are many protein products that are high in added sugar and calories so it’s always a good idea to check the labels.

Here at The Naturality Lab we have worked with experts and nutritionists for a range of high-quality, low-calorie protein shakes to suit all tastes:

Pea Protein Super Shake

Peas are a low-fat source of hypoallergenic, bioavailable and easy-to-digest vegetable protein. Not only that, peas are also complete proteins containing all 9 of the essential amino acids we need. Peas are rich in vitamins, minerals and other nutritious minerals while being low in calories, sodium and containing no cholesterol.

Our Pea Protein Super Shake is a blend of vegetable protein sourced from garden snap peas that have been extracted and purified without the use of hexane or other toxic chemicals. The protein is concentrated from the normal level of 6% in fresh peas to around 80%, providing over 18g of protein per serving. Many pick peas as their source of protein because they are easily digestible and less likely to cause bloating or flatulence, which many have experienced from dairy based protein powders.

What’s more, this high-quality complete protein powder has been fortified with added fibre and herbs including: 

  • Chicory Root as a rich source of gut balancing dietary fibre.
  • Green Tree Extract, a powerful antioxidant and stimulant for your metabolism.
  • Dandelion Root to help relieve inflammation and regulate your blood sugar.
  • Spirulina to boost your energy and detox the body.
  • And Acai Berries, powerful anti-inflammatory and antioxidants that nourish and protect the body. 



  • Hemp Protein Super Shake

    Hemp provides a complete, balanced and natural protein derived from hemp seeds. It’s also high in fibre which is beneficial for a healthy gut and stable blood sugar levels. Hemp seeds contain all the essential amino acids and essential fatty acids (EFAs), such as Omega-3, necessary to maintain your health and improve immune function. The protein in hemp is very similar to the protein in human blood plasma which is what makes it so easy to digest and is unlikely to cause bloating or flatulence, which some people can experience with dairy-based protein powders. 

    As well as the nutritious hemp protein, our formula also contains a number of whole food nourishing super foods, including Alfalfa, red beetroot, Ceylon cinnamon bark, dandelion root, green tea, spirulina, acerola cherry, chlorella, blackcurrant fruit, parsley leaf, baobab fruit, spinach leaf, acai berry and fenugreek. 

    Vegan, dairy-free, and gluten-free our Hemp Protein Super Shake blend contains 16 servings with each scoop providing 13g of protein.



    Vanilla & Chocolate Protein Slim Shakes

    Both dairy free and gluten free, these vanilla and chocolate flavoured Protein Slim Shakes are ideal for vegans and provide 18g of protein per scoop. They’re low in fat and sugar and contain fibre to help you feel full for longer. These light and nutritious protein shakes have been fortified with vitamins, minerals and fibre for healthy digestion, immunity and metabolism including:

  • Chicory Root as a rich source of gut balancing dietary fibre.
  • Vitamin A which is important for healthy skin and bones.
  • B complex vitamins for energy and preventing mental fatigue.
  • Vitamin C to boost energy and support immunity and bone health.
  • Vitamin E as a powerful antioxidant.
  • Iodine essential for healthy metabolism.
  • Plus

    7 vital minerals including potassium, chloride, phosphorus, magnesium, iron, zinc and copper for health and vitality. 



    Sources: Institute of Medicine (US) Committee on Diet and Health; Woteki CE, Thomas PR, editors. Eat for Life: The Food and Nutrition Board’s Guide to Reducing Your Risk of Chronic Disease. Washington (DC): National Academies Press US; 1992. Chapter 3, The Food We Eat; Sass, C (2020) What's the Deal With Complete and Incomplete Protein - and Does It Even Matter? Health.com; Pesta D H & Samuel V T (2014) A high-protein diet for reducing body fat: mechanisms and possible caveats. Nutr Metab (Lond); Leidy H J et al (2015) The role of protein in weight loss and maintenance. Am J Clin Nutr; Cintineo H P, Arent M A, Antonio J & Arent S M (2018) Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training. Front Nutr;