Guide to Gluten free protein powders

A Guide to Gluten Free Protein Powder

The amount of advice out there for those that are gluten free can be daunting. No matter if you’re a seasoned gym goer, regularly exercise, or are just starting out on a fitness regime and have decided to venture into the world of protein powder (if so, welcome!) any questions you’ll have, we’ll answer right here.

Here at Purition, we know how vital it can be to choose the right gluten free protein powder for you. It might surprise you to learn that there are several pesky ingredients out there that can creep into some protein powders, making them a no go for those who have adverse reactions to gluten (more of that to come later.) For now, though, we’re going to take you through everything you need to know about gluten free protein powder.

What is gluten free?

Going gluten free essentially involves cutting out foods in your diet that contain gluten. Gluten is a group of proteins that can be found in the starch of various cereal grains. There’s plenty of common foods that are high in gluten, including bread, pasta, cereals, biscuits, cakes and pastries. 

Why use protein powder?

Okay, here’s a mini lesson in nutrition. Protein is an essential part of our diet. Think back to the classic food group charts you were taught way back when. Protein plays a major part in our diet and is particularly vital for growth. This is because it contains amino acids, which, scientific terms aside, are the building blocks of our muscle growth. When consumed right, protein can have a significant improvement on muscle size and strength in healthy adults.

TOP TIP: Find a guide to the best protein sources here. This can help you balance out your powder consumption with healthy foods.

What does protein powder do?

Protein powders are a product that provides you with a quick and easy way to consume the right amount of protein you need, without you needing to eat a full meal. Essentially gluten free protein powders can replace high protein foods as and when required. They act as a helping hand so you can reach your daily intake goal of protein, and provide a great alternative to heavy meals that could be rich in carbohydrates and unhealthy fats. Meal replacements have grown in popularity in recent years, so it stands to reason, then, that gluten free meal replacement shakes have also been the talk of the town.

The main goals of any gluten free protein powder are to do the following:

• Promote the body’s muscle growth
• Aid metabolism (how quickly we digest food and turn it into energy) 
• Provide a boost of instant energy, depending on when they are consumed
• Fight ageing problems related to age related sarcopenia (muscle loss)
• Help people reach peak physical performance 
• Assist with weight management

How to use protein powder

The GDA for protein for an average adult is 0.8 grams per kg of body fat. This equates to 56g per day for the average man and 46g per day for the average woman.

As you’d imagine, this number changes depending on how active you are. The more exercise you do, the more protein you’ll need to factor into your diet! Those partaking in recreational athletics, for example, should aim to consume 1.1 – 1.4 g of protein for every kg of body fat, and competitive athletes, 1.2- 1.4. If you’re aiming to build muscle mass, which is an increasingly popular reason for using protein powder, then you’ll ideally need to aim for 1.5 – 2.0 g per kg of fat per day.

Good times to consume gluten free protein shakes:

• When growing (teenagers, we’re talking to you) 
• When you’re starting a new fitness programme
• When you’re amping up your workouts
• Recovering from injury (they assist with muscle growth and strength) 
• If you decide to go vegan (veganism means giving up a lot of protein rich foods such as eggs, meat and fish)

There’s a lot of advice out there regarding the best time to consume gluten free protein powder. Some say throughout the day, replacing snacks or meals, whereas other experts suggest taking protein powder within 30 minutes of a workout is most effective. The best thing to do here is try out several options and see what works for you.

If you follow any kind of exercise programme, be that weights, cardio or endurance training, then you can add more protein to your diet. This makes sure you get the most out of every workout you do.

Which protein powder is best?

The best protein powder options that are now widely available include:

• Whey protein – this protein powder is sourced from milk
• Casein protein – also sourced from milk, but the casein is absorbed more slowly 
• Egg protein 
• Pea protein – plant-based option popular with vegetarians and vegans
• Hemp protein – plant-based supplement becoming increasingly popular

Don’t forget…

The important thing to remember if you’re thinking of adding gluten free protein shakes to your diet is that they are a supplement. This means you need to use them as a supplement to a healthy, balanced diet. Relying on powder alone is a bad idea. They fill nutritional gaps and add to a diet, not replace it. Aim to eat lots of healthy meats, fish, and fresh veg too to make sure you get all the right nutrients you need. A balanced diet and intake of food will see you smash your diet plan out of the park. This is because you’ll hit your protein goal from a variety of sources.

Healthy eating gluten free

We know how important it is to track what you’re eating if you’re following a fitness regime. Our natural protein powder alternative bears this in mind with plenty of healthy fats and fibre (so it’s not just protein). It’s never been easier to enjoy healthy food that’s packed full of protein and doesn’t compromise on flavour or good health.

If you’re not sure about the best protein powders to try, it’s always worth doing a test run before. This can help you work out what you want from your gluten free protein powder. Purition have some handy protein powder samples that come in a variety of flavours, so if you’re new to a gluten free lifestyle, you can find the best product to suit you. 

What makes protein powder gluten free?

Those who need to stick to gluten free protein powders need to be careful here. There is often crossover with certain ingredients, meaning, unfortunately, you need to steer clear of a few options!

By law, products must contain fewer than 20 parts per million (ppm) of gluten. The Gluten Free Certification Organisation state approve products with no more than 10 ppm. Purition is always less than 5 pmm and therefore we classify this as celiac safe.

Gluten free protein powder recipes

Who said gluten free had to be boring?
Purition’s comes in a variety of flavours, such as:

• Chocolate
• Coffee & Walnut
• Strawberry 
• Coconut
• Almond 

TOP TIP: Check out our tutorial video on how to make a Purition Tropical Punch smoothie.

Our no sugar, 2 ingredient chocolate mousse is a perfect dessert that doesn’t compromise on flavour. All you need is our delicious chocolate Purition, and milk. Easy.

And there you have it, a definitive guide to gluten free protein shakes . No matter whether or not you have to avoid gluten, you’ll be pleased to know Purition can offer help, nutritional guidance and protein powder to suit any diet. When it comes to your diet, finding the right protein powders can be tricky business. Whatever your needs, Purition have for you covered.

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