So it’s 2018 and you’ve decided that the New Year is going to be a NEW healthier YOU!
Yay congrats, I’m so happy that you’ve stopped by!
You’re determined to swap the bacon breakfast sandwich with a delicious breakfast smoothie. Problem is, your recipe calls for a scoop of protein and when you get to the supplement store, the protein powder aisle is 5 miles long. Whey, soy, casein, pea, rice, hemp…there are literally hundreds if not THOUSANDS of powders out there to choose from! How on earth are you supposed to know which one is going to work best for you? Finding the right one for you depends on your health goals and dietary restrictions so let me break it down.
ANIMAL BASED VS PLANT BASED
There are two main categories of protein powders – animal or plant based. You know when you open your yogurt and see that liquid floating on top? That’s whey. Its a protein derived from cow’s milk and its the most common and cheapest variety of powder on the market. But lately plant based supplements have been gaining popularity, which is awesome if you are lactose intolerant or prefer to eat non-animal products. Each have their own pros and cons, so which should you choose?
WHEY PROTEIN
Pro:
• It is a complete protein. This means it contains all essential and nonessential amino acids, 20 in total
• It is absorbed and utilized very quickly compared to other types of protein
• It boasts the highest level of the amino acid
• Leucine, one of these BCAAs, plays a major role in promoting muscle growth and recovery following resistance and endurance exercise.
Con:
• Can cause bloating, gas and flatulence, along with other allergies to milk products
• It is derived from dairy which has been linked to some negative health outcomes, including excess mucus production
• Most manufacturers fill their product with artificial sweeteners, such as sucralose and aspartame
• Can be highly processed and if not sourced from high quality organic sources the chances of ingesting toxins and hormones are high
PLANT BASED PROTEIN
Pro:
• They contain fiber and digestive enzymes, which help ease digestion and absorption, leaving your stomach relaxed and satisfied
• Most brands add little to no artificial sweeteners
• Most plant proteins are also hypoallergenic, meaning it’s very unlikely your body will respond negatively to them.
Con:
• Lower levels of amino acids, which are essential for muscle building
• Some are not complete proteins, so they’ll need to be consumed with other proteins
• Tend not to taste as good as whey protein powders
PICKING YOUR POWDER
Getting a complete plant-based protein can be a little tricky. It’s best to look at those that have a blend of different types of plant proteins. My go to is the Vega All In One because it combines pea protein, hemp protein, Canadian flaxseeds and sacha inchi proteins for a complete multi source plant-based protein blend. Some of their powders are sweetened with a little stevia leaf extract.
Once you’ve settled on the best protein for you, here are a few tips to keep in mind as you scan the labels:
• Make sure that the first ingredient on the ingredient list is the specific type of protein marketed on the container
• Stay clear of artificial sweeteners like aspartame, sucralose and saccharin. Companies sometimes use these instead of real sugar to keep calorie counts low
• Pick a neutral flavor to get the most bang for your buck! This way you can also add it into pancakes, oatmeal or homemade pizza crust. The options are truly endless!
Which protein powder do you buy?
