HOW TO CHOOSE PROTEIN POWDER
3 Nutritionist-Approved Tips
Increased trends (and pics) of morning smoothies (made with protein powder) have become like a trendy love affair for individuals seeking to build lean body muscle mass, increase the feel good health vibes and and get those extra greens into your day.
Not only is this convenient breakfast (or meal) trend working well for people on the go, but when given the best versions of protein powder, morning smoothies can also deliver a ton of nutrient density, energy and blood sugar balance to our bodies.
If you want to build muscle and burn fat to transform your body, there’s no getting around it, you need to eat enough protein and good fat. Not only is protein required to repair and rebuild your muscles, but when combined with good fats, it’ll also keep you feeling fuller for longer so you can curb your cravings and find your flow.
As with anything, there is a gigantic range of quality that not only presents confusion and overwhelm, but can also take something good, and turn it awry.
Check out these 3 Nutritionist-Approved Tips to choosing your protein powder wisely.
1. The Secret is in the Source
The most common question is about where the protein comes from. Before you get drawn into the whole whey, collagen, hemp, bone broth, rice, pea, soy debate – STOP.
There are many great protein sources.
When it comes to protein powder, whey and collagen are the most complete protein source and have the highest protein density.
Whey and collagen, when organic and un-denatured, are highly absorbable and are optimal for muscle protein synthesis.
But, many people have dairy allergies or dairy intolerances, and some of you are likely plant based. If this is the case for you, or you want a little variety, try some other great options such as hemp, pea or rice protein powder.
When exploring vegan protein powders, favor those that have been designed with a full amino acid profile – complete proteins – in mind. This helps to build muscle and strengthen your metabolism.
Beware of soy: Research suggests that soy can increase levels of the female hormone estrogen (which encourages fat storage), and the plant is often genetically modified to boost crop yields.
2. Quality Matters
As I mentioned above, not only is the type of protein important, but the quality of that protein as well. When buying any kind of protein powder, be sure to get grass fed, organic, non-GMO, whole food based protein powders that have full amino acid profiles (found in the ingredient list) and are low in carbohydrates and sugars making them low glycemic.
Read the ingredient lists. Many of the available protein powders are chock full of additives, preservatives, sugars, and even artificial sweeteners –– such as sucralose.
Ensuring the sugars are low will ensure that you are satiated, and you remain in the fat burning zone free from the repercussions of extra toxins, additives and artificial ingredients.
3. Look at the Macro Nutrients
Macronutrients — carbs-protein-fat — are calorie-containing nutrients that fuel the many functions of the body. A good meal replacement protein powder will have a healthy balance of these.
Look for macro-nutrients somewhere in the range of protein 20 grams, fat 5-10 grams (and you can add extra such as coconut oil, MCT oil or nut butter on your own), and carbs less than 20 grams (low glycemic sweeteners such as monk fruit and stevia help with this a ton).
While there is no magic ratio that fits everyone, you will likely find that making these changes in your ratios will help you with long term body composition, cravings, energy, mental clarity, sleep and a more balanced mood.
A low-glycemic meal-replacement smoothie that allows for steady blood sugar control and staying fuller between meals is your ticket to both satiation and your super powers.
What I have found is that health seekers all over the planet love to drink morning smoothies because they can easily add a variety superfoods, proteins, good fats, greens, and adaptogens to create a powerful start to the day.
Above all, the key to a great breakfast smoothie really lies in a good balance of protein, along with other healthy and nutritious ingredients to create something yummy that you'll look forward to drinking.
Photo Credit: Chef Bailey Jean Ruskus