The Truth About Protein and Protein Shakes

For the past 5 years we’ve stocked a very limited range of protein based products. These products provided a limited health benefit in the form of protein supplements. We recommended them to people preferring a ‘healthier’ snack choice, where, for example members could treat themselves without resorting to a bar of Diary Milk or a cheese burger.

While these supplements served a limited purpose we were never willing to overly endorse them mainly due to type of ingredients used and the process by which they were made. Also, being big believers in natural normal whole foods we have struggled with all flavouring and sweeteners added to these the supplements to give them taste.

Recently we’ve sourced and trialled a brand new proprietary protein powder from America.

Sun Warrior - Raw rice based protein available now at true Women's Fitness and Well-Being

Sun Warrior – Raw rice based protein

A growing body of research is telling us that to fend of heart disease and live a longer healthier life we should be deriving more of our daily protein intake from plant-based sources and less from meat sources. With this end in mind the new protein powder that we are now using is derived from brown rice. (The majority of protein powder on the market is derived from dairy products.)

This brown rice protein is extracted using a unique cold fusion technique whereas in all other forms of protein extraction chemical treatments are used.

The rice protein powder which is made by a company called Sun Warrior also contains no Genetically Modified Organisms, no radiation, no artificial colours or flavours, no preservatives and no herbicides or pesticides.

Raw rice based protein available now at True Women's Fitness and Well-Being is also dairy free

Suitable for vegans

Being a purely plant-based product it also does not contain any animal products, nor does it contain dairy, egg, gluten, soy, added sugar or yeast. It’s plastic free, hypoallergenic and fully suitable for any diet or lifestyle.


 Why should we supplement with protein anyway?

There are a myriad of reasons, but the main reason is that protein is a basic building block of life. Muscle, hair, skin, and connective tissue are mainly made up of protein. However, protein plays a major role in all of the cells and most of the fluids in our bodies. In addition, many of our bodies’ important chemicals, enzymes, hormones, neurotransmitters, and even our DNA, are at least partially made up of protein. Although our bodies are good at “recycling” protein, we use up protein constantly, so it is important to continually replace it.

That’s all fine, but how do I know how much protein I should have every day?

How to Calculate Your Protein Needs

Use calculation to figure out how much protein you should be consuming

Your weight in kg   x   (a number between 0.8 and 1.8) = protein in grams.

To figure out which multiplier to use…….Use a lower number if you are in good health and are sedentary (i.e. 0.8). Use a higher number (between 1 and 1.8) if you are under stress, are pregnant, are recovering from an illness, or if you are involved in consistent and intense weight or endurance training.

Example: 70 Kilo female who is a regular exerciser and lifts weights
70kg x 1.3 = 91 gm protein/day

To give you an idea of where your protein might come from: 

Protein (g)
1 grilled lean beef fillet steak (135g) 38.2
1 grilled chicken breast (160g) 39.6
1 grilled fillet Hoki (120g) 26.8
1 can tuna in spring water (90g) 25.3
1 grilled pork leg steak (80g) 19.3
1/2 grilled turkey breast (150g) 36.8
1 grilled lean lamb leg steak (60g) 15.1
¼ can boiled red kidney beans (100g) 8.4
Tofu (100g) 8.1
1 cup reduced fat milk (260ml) 9.1
1 boiled egg (50g) 6.4
1 pottle plain, low fat yoghurt (150g) 7.2
¼ can baked beans in tomato sauce (100g) 4.2
1 slice multigrain bread (45g) 3.6
1 slice white bread (40g) 3.1
10 almonds (10g) 2.5
2cm cube Edamcheese (10g) 2.1

A nutrient dense protein shake will supply you with 16 gms of protein

Beans and Legumes are a great source of protein

Beans and Legumes!
These are full of protein

We recommend trying to get as much protein as you can from your normal daily food intake but if you struggle to get up to your daily quota then a healthful protein shake from True is a great idea.

So… will one of these super drinks be the answer to my prayers?

Meat, eggs, dairy - the 'standard' sources of protein

The ‘standard’ sources of protein

Yes…and ….no….

  • If you make poor food choices when you’re time strapped – this is a great alternative
  • If you run out of snack ideas and end up reaching for a cake, then this is a great alternative
  • If you don’t get time for breakfast, but need something nutritious then this is a great alternative
  • If you get hungry between meals and you’re more inclined to reach for a chocolate bar – this is a great alternative
  • If you are trying to lose weight and you’re not sure that you are getting all the nutrients you need from your normal food – this is a great alternative
  • If you cant eat dairy and aren’t excited about red meat then this is a great alternative


If you have any questions about our new nutrient dense protein shakes please email claire@truewoman.co.nz