How To Use Organic Protein Powder

Create Your Own Protein For Smoothies

How to use Raw Whey Protein Powder | Zenith Raw Whey Protein

You can take any of my smoothie recipes and add one serving of protein powder to it. Or you can follow the below formula to make your own incredibly delicious, protein boosted smoothie that tastes delicious:

  • Add 1 cup greens of your choice
  • Pour 1 cup non-dairy milk
  • Scoop 1 serving DIY Protein Powder
  • Blend 1 frozen banana + ½ cup frozen berries or cherries
  • Finish with spices and flavor boosts: cacao, cinnamon, vanilla
  • Now, time for you to spill all your protein secrets with me! Please share in the comments your fav protein to add to smoothies, or what you’re looking for in a vegan protein powder.

    What To Look For When Shopping For Protein Powder

    I generally recommend opting for plain, unflavored, unsweetened protein powders. These products allow you to add your own sweetener, if needed, and flavor the powder yourself with all-natural seasonings. Plain powders are also more versatile because they can be used in both sweet and savory dishes. Plus, they’re typically free from unwanted additives, like artificial flavors and sweeteners.

    Check ingredients lists, and look for brands where the only ingredient is the protein itself, such as “pea protein isolate” or “sprouted brown rice protein.” That said, some plain powders do add probiotic and/or enzyme blends. While not necessary, these additions may be beneficial, particularly if you don’t consume them from other sources.

    If you avoid dairy or are trying to consume a more plant-based diet, plant protein powders are a great option. Recent research from JAMA Internal Medicine found that a higher intake of plant protein, as compared to animal protein, is linked to a lower risk of death from all causes, particularly heart disease, the number one killer of both men and women in the US.

    And in case you’re wondering, plant powders are just as effective at building muscle. A 2019 study published in the journal Sports found that pea protein produced results on par with whey protein for muscle strength, performance, body composition, and muscular adaptations following eight weeks of high-intensity training.

    Ora Organic Vegan Protein Powder

    Price: $$

    Ora Organic Vegan Protein Powder features a variety of plant-based ingredients, including peas, rice, sprouted quinoa, amaranth, and hemp seed.

    Its not only suitable for those who are vegan or vegetarian but also a great option for people who are lactose intolerant or who follow a gluten-free diet.

    Additionally, this vegan protein powder is certified organic and tested for heavy metals by third-party labs to ensure safety.

    Its also free of artificial ingredients and sweetened with stevia, monk fruit, and brown rice syrup. However, it does contain coconut, which some people may need to avoid.

    You can use this powder in smoothies, pancakes, or baked goods or mix it with your beverage of choice, such as oat milk or water.

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    How To Use Protein Powders

    If you calculate your protein intake and determine that youâre not getting enough for your athletic needs how can you best use protein powders to help you improve your performance?

    First, ignore the conventional wisdom, which says to take protein powders immediately after a workout. âBefore, during, and after a workout, carbs are what your body needs. Theyâre what your body uses for fuel, and what your muscles run on,â says Lewin. âYes, protein is also important for recovery after a workout, but research shows that at that point, the body needs fuel with a 4-1 or 5-1 ratio of carbs to protein.â Since most protein powders have at least 20 grams of protein per scoop, youâd need about 80 grams of carbs to go with that scoop to get the proper proportion of nutrients!

    For a better ârecovery drinkâ after a workout, Lewin recommends a fruit smoothie with yogurt or milk, or, surprisingly, chocolate milk. âA glass of chocolate milk is one of the best things for recovery,â she says.

    So when should you use protein powders, if youâve determined you need them to get more protein in your diet? Throughout the day as a snack or meal replacement, says Lewin, but not in the immediate time period surrounding your workouts.

    And donât forget, says Conn: âProtein powders are not really necessary if you have access to a normal, healthy diet.â

    Show Sources

    Barbara Lewin, RD, LD, dietitian and sports nutritionist, Ft. Myers, Fla.

    Alabama Cooperative Extension System.

    Beginner Tips For Baking With Protein Powder

    Amazon.com: Purely Inspired Organic Protein Shake Powder + Shaker ...

    When baking with protein powder, there are a few things to keep in mind to make your desserts turn out as rich and delicious as the less healthy versions. For example, using protein powder as a substitute for flour in a recipe can work great, but too much protein powder could cause your baked goods to come out a little tough.

    Some recipes will turn out better with more added protein than others, so sometimes a little trial and error is in order. Generally speaking, you don’t want to substitute more than a third of the flour in a recipe. Recipes should include moisture and fats to prevent the treat from drying out.

    While most of these recipes use whey protein, many protein powder recipes can substitute for plant-based or vegan protein powder instead. Likewise, it is a matter of experimentation and determining what proteins meet your tastes and nutritional needs.

    Add more protein to your diet by trying one of these convenient ways to bake with protein powder.

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    Vegan Protein Powder Review: The Criteria

    Here are our testing parameters/basic testing guidelines to determine the best vegan chocolate protein powder of all time.

    Firstly, we excluded any vegan protein powder brands that had terrible reviews online, and ones that had recently dramatically changed their recipe . We reviewed ones that had a rating of 4 stars or more on Amazon, and that had the best overall experience. Then, we went over the following questions when trying each vegan protein powder:

    • How do they taste?
    • How well do they dissolve in unsweetened vanilla almond milk?
    • How many grams of plant based protein per serving?
    • Bonus benefits of this vegan protein powder ?
    • Price: Based on list price on Amazon , not including any additional savings from Subscribe & Save or other discounts/promotions
    • $ = less than $1.50 per serving $$ = $1.50-$2 per serving $$$ = more than $2 per serving
  • Overall score: ___
  • The Best Organic Protein Supplement

    For the best results, you will want to find a high-quality supplement that contains formulations of plant-based protein while also including other nutrients .

    In terms of protein content, I recommend around 15-20 grams of protein per serving.

    If your goal is weight loss try to not consume more than 1 serving per day of protein powder as excessively high doses of protein can curb weight loss efforts.

    I have had the most success with organic protein powder that contains protein sourced from brown rice, organic ancient grains, and pea protein.

    If you can find a protein powder that also contains natural enzyme support and/or vitamins as well.

    My preference is to combine both protein powder with whole foods.

    This helps combine both protein and “green drinks” into 1 supplement:

    How to Supplement with Organic Protein Powder

    How to Use
    • 1 scoop each day in the morning
    • Use daily as part of weight loss program and combine with probiotics
    My Recommended Brand and Product

    Directions:

    • Combine all ingredients into a blender and blend on medium/high for up to 1 minute or until desired consistency is achieved.
    • You can add ice to the smoothie to help increase the consistency.

    This smoothie recipe provides your body with a balanced blend of carbohydrates, proteins, and fat that should keep you feel clear until lunchtime .

    Read Also: Do Special K Protein Bars Make You Gain Weight

    How To Read Protein Powder Labels

    It’s important to recognize serving sizes on labels and realize theyâre suggestions and not necessarily specific and universal, so they actually depend on your bodyâs needs. It’s helpful to familiarize yourself with how to read labels so that you can determine how much to use of your protein powders to find an adequate dose thatâs a fit for your body and to realize the amount may vary and change based on what youâre using it for, too.

    âSupplements are not well regulated in the US, so I recommend first looking for products that are Informed Choice Certified, NSF Certified for Sport, or Certified Organic, as this helps ensure they do not contain banned substances, and on top of that, read labels to avoid artificial ingredients and junk,â says Jones.

    Next, your fitness goals play a large role, where you may increase or decrease the number of scoops of protein powder you use. âThe size of a protein powder scoop can vary, so you may want to be more aware of how many grams of protein you get compared to the product’s weight in grams,â says Jones.

    As a hint, âto optimize muscle recovery, one should consume about 0.25-0.3/kg of protein 4-5 times per day, so knowing this, 20-25 grams servings are adequate for the majority of people,â Jones says. âIf however, someone is participating in Olympic lifting or even ultra-endurance races, needs may go up to 0.4g/kg and a larger serving size can be helpful,â Jones explains.

    Can You Create Your Own Protein Powder

    How To Make Protein Powder At Home | Organic Protein Powder | High Protein Powder

    Making your own could be another option. Yes, actually! I think thats true. It seems unlikely that youve ever heard of homemade protein powder. On the other hand, many of the ingredients on the shelf already worksuch as hemp and chia seeds, almond meal, dry milk powder, and rolled oatsand can all be eaten on.

    Read Also: Cholesterol In Protein Shakes

    Why Are We Reviewing Vegan Protein Powders Today

    In this day and age, its hard to keep up with everything that you have going on in your life while managing to get your protein on. Sometimes you just gotta reach for that vegan protein powder to supplement your daily intake. That could be for gains , basic nutrition or whatever nutritional goals you may have.

    Today, were focusing on vegan plant-based protein powder, but there are others on the market with whey, collagen and so forth.

    Organic Protein Powder Explained

    Vegan powder is the plant-based one. Usually, it is a combination of brown rice, chia, and pea protein. There are many forms of plant-based protein, but those three are most frequently used.

    When can you use plant-based powders? If you have quite a balanced diet, where youre getting enough quantity of daily protein needed from a variety of different sources, you can use plant-based protein as a supplement to it. In fact, it doesnt matter a lot what kind of protein you consume as long as you get enough amount of it from the variety of different sources. In such case, the absorption level of it is already high enough. Your muscles will recover and grow in both cases, no matter whether it is a vegan or non-vegan powder.

    But you have to remember that the fact that a plant-based protein is organic, doesnt mean you have to consume it more or less than a usual one. Your body needs a limited amount of protein. Consuming more than your body can utilize wont help to boost the future results. So, always check which specific amount of protein you might need. As a lot of athletes and bodybuilders usually take more protein than they actually need and are able to assimilate.

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    Ranking The Best Organic Protein Powders Of 2021

    Organic protein powders are derived from ingredients that are grown and raised without synthetic pesticides, herbicides, and fertilizers.

    These compounds often contain toxic chemicals that can make their way into your foodsincluding your protein powder.

    As a result, organic protein powders are popular among people who want the fitness benefits of protein and the health benefits of organically sourced food ingredients.

    If thats up your alley, youre in the right place. Our research team has combed through the wide range of protein powders on the market to come up with the best organic protein powders that you can get.

    Research

    If you want the cleanest and greenest organic protein, then look no further.

    Performance Lab® has built its reputation on purity, and SPORT Protein is a predictably flawless product.

    Its 100% natural and plant based. It has no fillers, no artificial flavorings, no soy, and no synthetics. Its free of any nasty chemical processing that some animal and even plant proteins go through before they reach you.

    Instead it features Oryzatein® the worlds first patented, and USDA certified-organic, whole brown rice protein. Its been clinically shown to be as effective as whey for building lean muscle and it tastes amazing.

    The smooth, chocolaty blend of organic cocoa, vanilla, and Ceylon cinnamon means going organic can still taste great.

    How To Choose The Best Protein Powder For You

    Organifi Organic Vegan Protein

    Factors include sourcing of protein , dietary restriction needs , other ingredients to maximize health and satiety, quality in protein and amino acid profile and the cost, among other considerations too.

    There are so many options for protein powders and itâs very individualized. âTaste is super important because you shouldn’t have to chug down something you hate,â says Lauren Harris-Pincus, MS, RDN, dietitian and the author of The Everything Easy Pre-Diabetes Cookbook.

    Whey tends to be popular as protein powder for weight gain and is widely available. âThere are many options on the market that have delicious flavor and texture, with plant-based proteins sometimes taking on a grassy or woodsy flavor and grittier texture,â says Harris-Pincus. Youâll need to look elsewhere if you have a dairy allergy or are plant-based or vegan, though.

    Going with organic protein powders can also help guarantee purity and high quality protein and product. âIt’s wise to look for powders that have a third party certification such as NSF or Informed Sport so you know there are not any banned substances hiding in there,â says Harris-Pincus.

    âI’m also impressed by its high iron content, among other nutrients, and that it contains 50 superfoods, including beet, turmeric, and tart cherry,â says Jones, for antioxidant power to aid in recovery and muscle repair and growth.

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    Name: Natures Best Plant Based Protein

    First Impressions: Very concentrated. Only needs half the amount as compared to other vegan protein powders.

    How does it taste? 6 Almost tasteless. Not sweet with a very, very light chocolate flavor. Good in that its kind of bland. Better for everyday consumption? Sometimes bland can be good. Also has a slightly odd flavor to it.

    How well does it dissolve in almond milk? Yes. But very, very foamy. 8

    How many grams of plant based protein per serving? 20g

    Bonus benefits of this vegan protein powder ? Non-GMO, keto-friendly, low-carb, gluten free, non-GMO.

    Price: $

    Name: Orgain Organic Protein Plant Based Protein Powder

    First Impressions: No can do! Ive been drinking this vegan protein powder brand for years and years. Its my go to protein powder. This brand of vegan protein powder is still my favorite, but now I favor the vanilla flavor so much more. Its one that I turn to almost daily and almost never get sick of.

    How does it taste? 9. Most chocolatey. A bit of sweetness thats nice. Good, mellow flavor, with almost a bread-like taste. More agreeable, palatable flavor than the other protein powders.

    How well does it dissolve in almond milk? 9. Smooth in the blender bottle, but a bit thicker than the other vegan protein powders.

    How many grams of plant based protein per serving? 21g, 4g net carbs.

    Bonus benefits of this vegan protein powder ? Gluten free, kosher, organic, low net carbs, non-GMO.

    Price: $

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    Types Of Protein Powder

    There are several different types of protein powder. Whey is the most popular protein supplement and the one that researchers have tended to focus on, but it is not the only one. Common types of protein powder include:

    • Whey: This water-soluble milk protein is popular among athletes. It is a complete protein, meaning that it contains all of the amino acids that the human body requires from food. The body absorbs whey protein quickly and easily.
    • Casein: This type of protein is rich in glutamine, an amino acid that may speed up muscle recovery after exercise. Casein comes from dairy, making it unsuitable for vegans and people with milk allergies. The body digests this protein more slowly, so it may be best to take it at night.
    • Soy: Soy protein is an excellent alternative to whey or casein for people who do not consume dairy. It also contains all the essential amino acids.
    • Pea: Many plant-based protein powders contain pea protein, which is a high-quality alternative to soy- and dairy-based proteins. Pea protein is a good source of the amino acid arginine.
    • Hemp: Hemp seeds are complete proteins that also contain essential fatty acids. This makes hemp an excellent choice for vegans or those with dairy or soy allergies.

    Protein shakes vary in price and quality. The United States Food and Drug Administration do not regulate protein powders.

    According to a 2018 study, many of the best-selling protein powders contain heavy metals, such as lead, cadmium, and arsenic.

    Benefits Of Protein Powder

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    Protein is the most important nutrient that you can consume. Its necessary to run almost everything your body does on a daily basis.

    A protein powder supplement will help ensure that you are getting your need met. Not all of the benefits listed will be seen or felt by everyone. There are other factors involved such as exercise and diet.

    Here are some of the most important benefits.

    • Gaining muscle mass more quickly
    • High in healthy protein while being low in carbs and fat
    • Contains vitamins, minerals, and other nutrients

    If you have any questions or comments about the benefits of protein powder, please leave a message at the bottom and I will respond.

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