What protein powder should you use?
In order to build muscle and burn fat, it’s important to eat the right amount of protein every day. A great way to reach your daily protein goal is to add supplements to your diet.
Many gymgoers use protein powder to beef up their protein intake by adding it to water or milk for a quick shake. You can also add protein powder to smoothies or cook with it to make things like protein pancakes or muffins. Some people even add it to their morning coffee!
There are a lot of options on the market, so how do you go about selecting the protein powder that’s right for you? There are a few things you want to consider when finding the right supplement.
First, you’ll want to ask yourself “how will I be using this protein powder?”
Look for a serving size as close to the protein grams per serving as possible, like the NOW Sports Nutrition, Whey Protein Isolate
If you’re going to be using your protein shakes as a meal replacement, you may want to consider a supplement that not only has protein but also other macronutrients (carbs and fats), vitamins, and minerals. This type of protein powder will have higher calories per serving than straight protein powders. Good examples of this are:
If your goal is simply to boost your overall protein intake, then you’ll want to stick to a protein powder that is some type of isolate or concentrate (like whey protein isolate). To get the most bang for your buck, take a look at the nutrition label and choose something whose serving size in grams is as close as possible to the number of grams of protein in each serving.
You’ll also want to decide what base product is best for your dietary needs.
The most common type of protein powder is made from whey. Whey is a fast-digesting form of animal protein that's high in branched-chain amino acids (BCAAs), making it perfect for muscle recovery after a workout. Whey protein powders come in all kinds of flavors (like chocolate, vanilla, and even fruit flavors). If you are lactose intolerant, you’ll want to look for varieties of whey protein that are specifically labeled as “lactose free.” Some whey protein powders that I have used and liked are:
Isopure (lactose free)
Casein is another type of protein derived from milk. Casein is more slow-digesting, has higher levels of calcium, and has slightly more fat than whey–making it a great option for reducing appetite and increasing feelings of fullness. Many sources of casein protein are naturally lactose-free, making them suitable for people with dairy allergies or intolerances. Here are some good casein protein options:
If you’re looking for a vegan or plant-based option, soy protein powder is a great choice. Soy protein powder (derived from soy beans) contains all the essential amino acids you need while being low in saturated fat. In the past, I’ve used Shaklee soy protein powders, which I found to be very tasty but a little pricey. Other options include:
If you have a soy allergy, there are still plenty of other plant-based protein powder options made from pea protein, hemp, or brown rice. Here are some brands that I or my clients have tried and recommend:
Take a look at the options above, and let me know your thoughts if you try any. You can often find small sample sizes on the company websites if you just want to test one out.
Keep in mind that while protein powder is an excellent way to supplement your diet, you should try as much as possible to reach your daily protein goal with real food (i.e., meat, poultry, fish, eggs, beans, etc). There are many things that real food provides our bodies that supplements cannot.
As a general rule of thumb, I like to restrict protein powder intake to 2 servings per day.
What protein powder do you use? I’d love to hear your thoughts about any supplements that you have tried in the past or are currently using. Tell me in the comments below!
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About Jayd
Jayd Harrison is a personal trainer and content creator. She helps people to build muscle, burn fat, and clean up their diets with her online coaching programs and social media content. Check out some of Jayd’s coaching videos on Youtube, or join Jayd live on Twitch and follow on social media:
