How to choose and use protein powder

Wheyr's the protein? lol or groan;)

Protein is one of three macro-nutrients used by our bodies for energy. We need it.  It builds and repairs muscle and bones, provides energy for working muscles, keeps hormones in check, satisfies us for a longer amount of time, maintains our immune system, maintains and improves our moods and ability to concentrate, and so on. The average recreationally active Joe/Jane needs about .5-.7 grams of protein per pound of body weight. A competitively active person would need about .6-.9 grams per pound. This is important to know because a diet too rich in protein can result in some serious kidney issues, osteoporosis and cardiovascular problems. A diet poor in protein results in a body that breaks down muscle to survive. Organs and bones are at risk,  and the immune system plummets along with energy levels. So why would someone supplement their diet with a protein powder? An active teenager or an athlete ramping up their activity will need more protein.  A bodybuilder needs more protein. Athletes with sports injuries use it to help their bodies heal from injury and those with a vegan diet or those going on a temporary eating plan may use it to maintain quality protein intake. 

Whey Protein

Whey protein comes from cow's milk. It is a complete lean protein.  It is a fast absorbing, high performing protein. Good quality whey protein is going to come from grass fed cows and should have the 9 essential amino acids that are necessary in protein. Also investigate to see how the whey is processed.  Some companies use a chemical process and others like Designer Whey use a pressure-driven ultra-filtration process that filters out fats and lactose. Their product claims to filter out so much lactose that even the lactose intolerant can tolerate it.  I was able to have it a couple of times a week but I am lactose sensitive and more often than that and things did not go well. Designer Whey vanilla was creamy and dreamy tasting. It dissolved easily and always came out smooth. http://designerwhey.com/products/powders/protein-powders/

Plant Based Protein

Soy comes from soybeans. This protein is a high quality one that contains all 9 essential amino acids. It generally takes longer and takes more to meet the protein needs when compared with whey protein. You may also find that when mixed with liquid it is more chalky than the whey. A good quality soy product needs to come from non-gmo soybeans. There are many studies cautioning against the use of soy, especially with children. As always do your research and be educated before purchasing.

Pea and rice are commonly found as plant based proteins. Protein content per volume is usually lower than animal based protein but is a good choice for those who are vegan or may be lactose sensitive.  These powders also tend to be less flavorful and somewhat chalky tasting. More work is required to process these kinds of proteins and as a result they are usually more costly. The closest to the dreamy, creamy whey protein flavor and smoothness that I have found is Thorne All-in-One Shake Vanilla. Thorne's claim to fame that has stood the test of time is purity of products and high quality but be prepared as it will also be more costly. http://www.thorne.com/Products/Multiples/Protein_Powder/prd~SP677.jsp

Summary: Determine if you need a protein powder as a supplement to your eating plan.  Look for a quality product that has 5g or less of sugar and is low in carbs. How many calories does it have per serving? Where are the calories coming from? How many grams of protein per serving? Does it have a high fiber content? What is the first ingredient listed? The first ingredient of any nutrition label is a tell tale, so in protein powder it makes sense that protein should be first.  If it says sugar or water then you are not getting quality. Does the label tell you how the product was processed? You are looking for purity of product. If it is whey protein then you are looking for non-hormone, grass fed, processed without chemicals.

There are many great protein shakes and powders out there that we have not tried and many plant based ones that we did not cover here. Read the labels and if you find a good one, please share. If you have a favorite protein shake, take a pic and send it and the recipe and we will blog it!