Protein Demystified

Protein Demystified

One of the most heard lines at the end of a work out is “Stretch and don’t forget your protein.” Pursuit Training coaches will remind you that it’s super important for your recovery to get protein into your system within 45 minutes post workout. The trouble is, there are so many different forms and types of protein, it can be challenging to figure out what is best.

Not unlike most foods, there are a few different criteria that you need to look at when choosing your protein. Paramount is will my digestive tract accept it? This covers food allergies, sensitivities and the quality of the protein. Next, is it giving me a lot of what I need and as little as possible of what I don’t, like sugar, sweeteners and preservatives. Lastly, how does it taste? Weighing between, can I choke that down to it this too dangerously delicious to have around?

Selection of protein sources in kitchen background, copy space

Here are some facts about the proteins that are generally and readily available.

Whole Food – In a perfect world we would all be able to go home and sit down to a fantastic high protein meal. This meal might include beef, chicken or fish or eggs alongside spinach (think Popeye), kale, broccoli or brussel sprouts. Other great proteins include edamame, quinoa, cottage cheese or greek yogurt. But we all know that this is not necessarily possible at every meal, especially when we are on the run to and from the gym.

Protein Powder – There are many different brands of protein powder on the market. The most important characteristic is the quality, where does it originate, how is it processed and you want to make sure you are getting a minimum of 20 grams of protein per serving. Below is a list of the types of protein powders and where and why you might use them.

Whey – Whey protein is a dairy based product created from the watery portion of milk that separates from the curds when making cheese. Also known as whey isolate. Whey is a fast absorbing protein that is often suggested for a post-workout recovery drink.

Pea – A vegan protein made from yellow split peas, for those who are looking for a protein without meat, dairy, or gluten. The newest protein on the market, it can be now found nearly everywhere. But one caution, pea protein doesn’t contain essential fatty acids like seafood and nuts.

Casein – Also know as simply milk protein, casein is created by dehydrating milk in a lab. Casein, the other dairy protein is absorbed at a much slower rate than whey. The best times for casein supplement is at bed time or when you have a long time between meals.

Soy – Soy protein is derived from the soybean that has been dehulled and defatted. There has been bad press surrounding soy due to the phytoestrogens found in it. In our bodies phytoestrogens mimic estrogen causing concern for people who do not want to increase the effects of estrogen in their system.

Others – The above are the four most popular and readily available protein powders, there is also Hemp, Brown Rice, Egg and Plant-Mixed Proteins.

What about when you can’t get in a whole food meal and don’t like to take your protein in a liquid form? What else can you do to make sure that you are getting the protein that you need post workout and throughout the day? Understanding that whole foods and protein shakes may be the top two forms of protein intake, but looking for another option? Protein Bars are very popular and available in every corner store and grocery as well as health food shops. Be careful because not all protein bars are created equal. Often store bought bar are laden with sugar and preservatives. Always look closely at the label and make sure that the protein amount is over 12 grams and the sugar is below 8 grams. Other protein laden snack options include nuts and seeds, the mighty pumpkin seed would surprise you, 19 grams of protein in 100 gram serving!!

At Pursuit Training we are always available for fitness and nutrition questions. We use and stock top quality Poliquin Supplements including whey and pea protein powders. Ask your trainer for a sample after your next workout. Coming soon, you will find Pursuit Training Protein Shakes at Frantastic Cafe, 229 Brock St N.

Have a fantastic day!!
Your Pursuit Training Team

Sign up to receive our monthly newsletter:

[contact-form-7 id=”726″ title=”Mailing list”]

Don’t Stop Here

More To Explore

Surviving the Holidays

Strategies to Surviving the Holidays At this time of the year, the number one question we get asked as fitness professionals is “How do I

Small Changes to a Healthier You

Small Changes That Can Get You on the Path to a Healthier You   How do you get started on a path toward a healthier,

Privacy Policy

This Privacy Policy is applicable to Pursuit Training (“Company”) and sets out our policy on the gathering and use of information on this website (“Site”). The Company is committed to providing a safe website for visitors of all ages and has implemented this Privacy Policy to demonstrate our firm commitment to your privacy. The Company complies with Canadian Federal and Provincial privacy laws and regulations including the Personal Information and Electronic Documents Act.

There may be links from our Site to other web sites; note that this Privacy Policy applies only to our Site and not to web sites of other companies or organizations to which our Site may be linked. You must check on any linked sites for the privacy policy that applies to that site and/or make any necessary inquiries in respect of that privacy policy with the operator of the linked site. These links to third party websites are provided as a convenience and are for informational purposes only. The Company does not endorse, and is not responsible for, these linked websites.

Although you are not required to register to access our Site, you may be asked to provide us with personal information when you visit certain sections of our Site. Your use of our Site signifies your acknowledgement and consent to our Privacy Policy. If you do not agree to this Privacy Policy, please do not continue to use our Site. Your continued use of the Site signifies your acceptance of these terms and any changes in effect at the time of use.


Personal Information is information about you that identifies you as an individual, for example, your name, address, e-mail address, or telephone number.

We collect information that you voluntarily provide to us through responses to surveys, search functions, questionnaires, feedback, Client forms and the like. On our site, we offer health assessment tools that ask you to provide self-assessment information. We may also ask you to provide additional information such as your e-mail address if you want to obtain additional services, information, participate in a contest or to resolve complaints or concerns.


Before forwarding us any personal information, please be advised that any information gathered on our Site may be used in the aggregate for research and development relating to our Site and/or for future site development and, if you ask us to, to send you promotional materials. In particular, we may use information gathered about you for the following purposes: to monitor interest in our range of products and to assist us to tailor the content of our Site to your needs by collecting information about your preferences through tracking of patterns page views on our Site; to create a profile relating to you in order to show you the content that might be of interest to you and to display the content according to your preferences; and, in circumstances where you have indicated that you wish to receive additional information, to send you information about us and promotional material about our products together with details of any offers we may have available from time to time.


With the permission of an online visitor, information submitted at the time of registration or submission may be used for marketing and promotional purposes by the Company provided notice of this fact is made available online. If a visitor objects to such use for any reason, he/she may prevent that use, either by e-mail request or by modifying the registration information provided. The Company uses reasonable efforts to maintain visitors’ information in a secure environment. If you have submitted personal information and want to change it or opt-out, please contact us as described below.


The Company will not disclose personal information that you provide on its Site to any third parties other than to a Company agent except: i) in accordance with the terms of this Privacy Policy, or ii) to comply with legal requirements such as a law, regulation, warrant, subpoena or court order, and/or iii) if you are reporting an adverse event/side effect, in which case the Company may be required to disclose such information to bodies such as, but not limited to, Canadian and/or international regulatory authorities. Please note that any of these disclosures may involve the storage or processing of personal information outside of Canada and may therefore be subject to different privacy laws than those applicable in Canada, including laws that require the disclosure of personal information to governmental authorities under circumstances that are different than those that apply in Canada.


The Company, in common with many web site operators, may use standard technology called “cookies” on its Site. Cookies are small data files that are downloaded onto your computer when you visit a particular web site. You can disable cookies by turning them off in your browser; however, some areas of the Sites may not function properly if you do so.


The Company considers the protection of children’s privacy, especially online, to be of the utmost importance. We do not knowingly collect or solicit personal information from children nor do we allow them to become registered users of, or to request information through, our Site or help-seeking information lines.


Our Commitment to Security

We have put in place physical, electronic, and managerial procedures to safeguard and help prevent unauthorized access, maintain data security, and correctly use the information we collect online. The Company applies security safeguards appropriate to the sensitivity of the information, such as retaining information in secure facilities and making personal information accessible only to authorized employees on a need-to-know basis.

Storage of Information:

Personal information you share with us is stored on our database servers at Company data centers (in whatever country they may be located), or hosted by third parties who have entered into agreements with us that require them to observe our Privacy Policy.


If we alter our Privacy Policy, any changes will be posted on this page of our Site so that you are always informed of the information we collect about you, how we use it and the circumstances under which we may disclose it.


By using this Site, you signify your acceptance of our Privacy Policy, and you adhere to the terms and conditions posted on the Site. By submitting your information, you agree that it will be governed by our Privacy Policy.