“In life, just like smoothies, you get out what you put in.” - Internet
Like a lot of nutrition stuff, protein powders can get confusing. And for good reason, there's so many to choose from, they all taste different, and it can be freakin' expensive! On top of it you better like the flavor and product because the tub it came in is the size of your kitchen! Am I right?!
So, let's break it down into how you can best choose your protein powder for you. Questions to ask yourself about what you are looking for in a protein powder:
1. What is your protein source? Are you vegan? Are you dairy-free? That will help you narrow it down. And here's a handout to download on just that, so you can figure out what are your best options and my favorite brands there.
2. What are you using it for? What are your goals here? For my sports/active/athletic clients, whey has the highest BV (we talked about that last week) and helps to repair and build best. For those who are using it as a meal replacement, maybe quantity of protein, taste and calories is most important?
3. How much protein are you looking for? And what is a serving size on their label? For example, I love collagen, but a serving size is 2 scoops, and that's only 10 grams of protein!
Quick aside on protein. The RDA set by the USDA Dietary Guidelines is 0.36 grams per pound of body weight. For someone that is 150 lbs that’s 55 grams total for the day. That’s not a lot if you ask me. Recommendations are all over the place based on who you ask, anywhere from 0.36 to 50% or 2x your body weight. It really depends on who you are, height, weight, age, and activity level. I think a good guide for most is a 1:1 of your body weight or desired body weight. So for that 150 lb. person, 150 grams of protein. So, if that’s the standard, while I do agree we want protein to come from natural food sources, protein powders can come in very handy to hitting these goals, especially for all my athletes out there!
4. How much sugar, if any is in there? Keep it below 5g a serving. Especially if you are adding in fruit! I opt for zero sugar in my protein powders because I'd rather get it from my fruit I add in. And it all adds up! Our added sugar intake should really be 25-40 g daily. I also hate artificial sugars, so I tend to opt for unflavored or unsweetened all around. See my favorites below.
5. Are there fillers, additives or artificial anything in there? Look out for things like: dextrin, maltodextrin, artificial sweeteners (sucralose, aspartame, saccharin), gums and thickeners (xanthan gum, guar gum, carrageenan) and last but maybe most important, no trans fats (more well known as "hydrogenation" or "partial hydrogenation"). It may be ok for some, and others can cause real digestive distress. Another helpful tip, I find in this area, looking for less than 5 ingredients that you can read and understand is usually best.
6. Do you want organic or not? Decide if you want it organic (I always recommend if it's dairy or animal derived), grass-fed, non-denatured (how it's processed) or not organic. I always prefer organic, but I also think it’s a little less important if its plant-based than animal-based. Don’t be fooled by other terms like “natural” they really are just for marketing purposes. They don’t mean squat.
7. Is it third party tested for quality and quantity? There been a lot of crap in things that even claim to have or not have something. So, if these things are important to you, then look for USP - this means it's third party verified. And NSF is special to the sports, specifically Olympic athletes, it's the most comprehensive testing and have the highest standards. It's why I love the Thorne Research brand so much. They taste good too. It's one of my favorites. They can be found on Fullscript (you’ll always get a 10% off discount here with me or if you are a client up to 20%) and you always get a discount there, and usually free shipping.
Also, if you are like me I don’t often make smoothies in the winter. You can do so much with protein powder, add it to overnight oats, chia seed pudding, hot oatmeal, pancakes, smoothie bowls, milks, water, and more!
Here’s are the difference between types and my personal and professional favorites:
WHEY (contains dairy)
This is my personal favorite, especially if you can do dairy or lactose. It usually tastes the best and is the easiest for our bodies to digest and absorb. It’s the most complete protein (meaning it contains all the essential amino acids, ones our body cannot make in the exact ratios and quantities that a human body needs). It has the most of the amino acid Leucine (one of the BCAAs) that is the main amino acid that helps trigger Muscle Protein Synthesis (MPS), which helps limit how much muscle is broken down and helps with muscle repair and rebuilding. These also contain more bioavailable iron and zinc for our bodies.
Look for “non-denatured”, this means it’s cold-filtered and maintains more nutrients and immune-boosting properties. Here’s a few brands I would recommend: Thorne Research grass- fed Whey Protein Isolate, Designs for Health WheyCool Plain and Standard Process Whey Pro Complete. There are a lot of others out there. These I have tried and bought multiple times. The Thorne and Designs for Health also come in flavors like vanilla and chocolate.
PALEO/COLLAGEN (non-dairy, is animal based)
This is usually made of egg protein and/or collagen from cows, but contains no dairy. It’s easy to digest and is usually pretty tasteless, which I like. This is typically not a complete protein, as it lacks the amino acid tryptophan, unless something else is added in to make it so. My favorite is Dr. Axe’s Multi Collagen Protein Powder or Designs for Health PurePaleo. Both have unflavored/unsweetened and also multiple other flavors.
PLANT-BASED (vegan)
Pea protein is one of the most easily digestible protein powders out there and it’s vegan. However, it usually has less protein per serving, so you many need more than one scoop to get what you need. I also don’t think it tastes great on its own. Because it’s a single plant-based protein it’s not a compete protein so it should be paired with another plant protein, like brown rice.
For any plant-based protein I recommend getting a blend of plant-proteins in any one blend. For that reason, I like the Designs for Health Phytotein, Ancient Nutrition Plant Protein+, Truvani, Just Ingredients and Vega Sport. There are a ton of flavors for all these brands.
You can check out many of these professional brands here at Fullscripts and get 10% OFF it and anything you buy there anytime.
Do you like or use protein powder? If so, what's your favorite brand, recipe and more creative way to use it? I'd love to know!
This is not a sponsored post and I was not paid to endorse or not endorse anything on this review.