Updated: Nov 12, 2021
Protein powders are an easy and convenient way to help ensure your body receives balanced nutrition to achieve things like, building muscle mass, Improving exercise recovery, improving satiety, managing weight, and supporting a balanced diet.
Never feel pressured into taking a protein shake, using protein powder is never required and remember more protein isn’t always better. I usually suggest 20-25g of protein per meal as a start because it’s the best for muscle growth and repair. If you’re already eating a meal or snack that contains adequate protein, there is no need to add more.
Here’s a list of SIX Popular Protein Powers:
Whey is considered a complete protein since it contains all of the essential amino acids, including branched-chain amino acids which are beneficial for supporting muscle growth and recovery from exercise.
People with an intolerance, allergy or dairy sensitivity should not consume whey protein.
2. Soy– this is a good option for vegetarians, vegans, and those who cannot consume dairy.
Soy is also a complete protein.
Linked to helping to lower cholesterol levels and reduce symptoms of menopause in women.
3. Collagen– collagen is one of the most abundant proteins in the body.
Shown to support skin, joint, and gut health as well as aid in wound healing and support healthy bones.
Collagen peptides are a type of protein powder that is becoming more popular and are generally well tolerated.
Collagen does not contain all of the essential amino acids and should be vegetarian or vegan diets since it is made from animals.
4. Brown rice– brown rice protein can be a good option for vegetarians, vegans.
Good choice for those who may be sensitive to dairy or soy.
It’s also gluten free and hypoallergenic.
5. Pea–another protein vegetarian and vegan friendly option.
Benefit of containing branched chain amino acids to help aid muscle growth.
6. Hemp– this is another type of plant-based protein.
Hemp is unique in that it contains omega-3 fatty acids which help reduc
e and manage inflammation.
Not a complete protein due to it missing some of the essential amino acids.
7. Egg white-Eggs are also an excellent source of high-quality protein.
Accessible & Affordable.
Suitable for vegetarians but not vegans.
8. Combo Formulas -some protein powders contain a combination of other types.
May include pea, brown rice, hemp, etc. These can be a good option for those on plant-based diets.
May contain higher amounts of carbohydrates compared to isolated versions.
Here are some ideas for using protein powder:
Add it to oatmeal.
Mix it in a smoothie.
Add it to pancake mix.
Incorporate it into homemade baked goods such as banana bread, muffins, and more.
Stir it into your coffee or tea.
Use it when making homemade energy bites, granola bars, etc.
Tip: Keep protein powder in the car or in your bag as a quick snack when on the go!
It’s doesn’t matter which type of protein you choose whether you go vegan or w
hey, just make sure to look for brands that contain:
15 grams or more of protein.
sourced from non-GMO, organic and/or grass-fed sources.
I’m a fan of A Better Rebuilds Whey Protein Powder it's the perfect protein for me, if you have questions regarding your current protein powder or selecting a brand, let me know! Grab A Better Rebuild Protein Powder & use CODE:fitslana for a sweet discount!