Who Should Buy Legion Whey+
- People who want an all-natural whey protein without sacrificing flavor or variety of flavors.
- Customers who want higher amounts of essential vitamins and minerals, such as iron and calcium, in their shake.
- Athletes on the go who want a smooth-mixing protein powder.
- People who care about where their protein comes from.
A Closer Look At Protein Powder
To make such supplements, protein is extracted from animal or plant-based sources, which range from cows milk and eggs to peas, rice, and soy. During processing, naturally occurring carbohydrates, fats, minerals, and fiber are often removed, while supplementary nutrients, herbs, and even sweeteners may be added.
Anyone considering protein powder should understand that it is classified as a dietary supplement, which means it is not regulated in the same way as food or medicine. Responsibility falls on manufacturers to ensure that their products are not hazardous, though many companies do not test for safety or efficacy before their offerings hit shelves. Though the FDA created Good Manufacturing Practices to help minimize adverse issues, compliance with these procedures remains a concern. In 2017, roughly a quarter of supplement-manufacturing companies whose products were tested received citations related to purity, strength, and ingredient content.
That said, there are accredited organizations, like NSF International, that independently test supplements, including protein powders. NSFs Certified for Sport designation ensures that contents match what is on the label, and that the product is GMP-registered and does not contain unsafe levels of toxic metals like arsenic and mercury.
Transparent Labs 100% Grass
Transparent Labs formula contains just four ingredients: grass-fed whey isolate, natural flavor, salt, and stevia. Transparent Labs is also one of the few brands on the market that offer a whey derived from grass-fed cattle in tandem with a minimal-additive formula. Grass-fed beef is thought to have higher iron, more nutrients and minerals, and a better healthy fat source. Their product contains zero fat, nothing artificial, and has an incredible 28 grams of protein per 120 calorie serving, with fewer than two grams of carbs. That said, fillers are sometimes added to help a shake mix more effectively, and so this wheys mixability may be inconsistent. Also, Transparent Labs doesnt offer a lot of flavor options if that matters to you.
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Choosing A Protein Shake
Read the label.
Protein shakes vary in protein content. “If you’re a body builder, you’re going to shift to the drinks that have a bit more protein,” Antonio says.
If you’re an endurance athlete, like a marathoner, you may favor drinks with more carbs, Antonio says. But the most important thing is simply to drink something after your workout.
If your goal is to lose body fat, change to a protein shake that’s high in protein, has fewer carbohydrates, and only a little bit of fat. Chocolate milk is an excellent post-workout recovery drink.
Best Pea Protein Power
Price: $
This pure pea protein contains iron and all essential amino acids.
Its also low in carbs, free of added sugar and artificial flavors, and suitable for people who are vegan or need a dairy-free option.
Additionally, Anthonys Premium Pea Protein is batch-tested and verified gluten-free, making it a good option for those on a gluten-free diet.
The powder also mixes well in smoothies, puddings, or drinks. However, because its unflavored and unsweetened, you may want to pair it with ingredients like fruit, nut butter, or cocoa in smoothies.
For this reason, it may not be the best choice for those seeking a simple option that can be mixed into water or a plant-based milk and enjoyed as is.
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Types Of Protein Powder
The most common type of protein powder product will create a shake that contains protein and virtually nothing else. These are designed to fuel lean muscle growth following a workout, and so avoid extra carbs and sugars and keep the calories to a minimum to deliver on the lean part.
Mass gainer shakes go in the other direction and contain huge amounts of everything. They are high in calories and carbs as well as having more protein than a standard shake. People tend to use mass gainers during a period of bulking up, usually during the winter before cutting in the spring, a well-worn bodybuilding technique. A mass gainer is useful for those in serious physique training, but less so when youre just aiming for a higher protein intake each day.
Recovery shakes are another common option, and these are aimed more at endurance athletes who need a high amount of carbs and as well as protein to recover after their training sessions. Recovery shakes often also contain vitamins and minerals to support the immune system, and are popular with those who play team sports like football and rugby, as well as among runners, cyclists and swimmers.
When Should You Drink A Ready
“Following a heavy workout, it is important to get in an adequate amount of protein and carbs for sufficient recovery in a timely manner. This means consuming around 15 to 30 grams of protein, depending on individual factors, within 30 to 60 minutes after you’ve completed the exercise. A protein shake can be a lot more convenient and nutritionally balanced compared with other foods,” says Moskovitz.
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Do You Need Protein Powder
Some people can get all the protein they need from food alone. But many others try to do this and discover that it’s expensive, inconvenient, and just plain uncomfortable to eat that much. That’s when protein powders can be a big help.
The recommended daily allowance of protein, as established by the National Academy of Medicine, starts at a low of around 0.8 grams per kilogram of body weight for sedentary adults 18 and over, or about 0.36 grams per pound of body weight.
But several factors can make it preferable for you to consume significantly more, including:
- Increased activity level and athletics
- Preserving muscle mass while dieting
- Training to add muscle or strength
- Age-related muscle loss
In regard to age, Layne Norton, Ph.D., notes in the article, “How to Eat for Maximum Muscle Growth at Any Age” that bodies become less sensitive to protein as they age, and, “Consuming a diet rich in proteinâspecifically, the amino acid leucineâcan help prevent the age-related decline in muscle protein synthesis.”
If you’re aiming to increase your protein intake, a shake or smoothie is an easy way to get 25 grams per serving, or more, as a simple snack, post-workout treat, or alongside your breakfast or another meal.
Legion Whey Isolate Protein
This is a popular protein supplement manufactured from grass-fed whey that is 100 percent natural. That whey is sourced from small, environmentally friendly dairy farms in Ireland. The end product is a protein powerhouse with 120 calories per serving, 22 grams of protein, 2 grams of carbohydrates, 5.6 grams of BCAAs, and 1.5 grams of fat all without any added sweeteners.
Legion Whey Isolate Protein, which costs $50 a bottle, tries to set itself apart from the competition by using some of the worlds healthiest, cleanest milk. The brand uses products from farms that fall under Irelands Sustainable Dairy Assurance Scheme , which holds producers to high standards. Also, this can be the ideal option for you if you want high-quality protein.
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Muscle Milk Pro Series
Muscle Milk is an excellent source of protein, and dont let the name fool youits not just for post-workout refueling.
It delivers an impressive 32 grams of protein per serving in the form of milk and casein protein, and aside from some flavoring agents, the only other ingredients are vitamins and minerals. Surprisingly, its one of the most focused, minimalist protein shakes out there, and its carb content is incredibly low.
Best For Weight Management: Plant Protein
As we mentioned earlier, dairy-derived proteins like whey and casein can lead to bloating, cramps, and indigestion. They can also bombard your gut with empty calories from added sugar.
Plant-based proteins, on the other hand, are lactose free and packed with gut-friendly plant fiber, which can help you feel full without feeling bloated. Generally speaking, they’re also much lighter on sugar and calories.
But not all plant-based proteins are created equal diverse ingredients are key to a robust amino acid profile. Pea protein is a great starting point, as it already contains all 9 EAAs .
For best results, look for a protein blend that combines pea protein with 2 to 3 other ingredients on the list below.
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Chocolate And Peanut Butter Shakes
Peanut Butter Cup Shake – 53 g of protein
Don’t sacrifice your gains! With milk and egg whites for texture, this shake tastes as good as the real thing.
Peanut Butter Banana Shake – 65 g of protein
Peanut butter and banana is a classic combo and is great for fuel and muscle recovery.
Peanut Butter Chocolate Shake – 72 g of protein
This sinless treat allows you to enjoy your chocolate and peanut butter with the benefits of muscle-building protein.
Want to make your protein shake thicker, more decadent, and slower digesting? Use casein instead of whey.
Peanut Brittle Shake – 58 g of protein
This shake is just as tasty as any crunchy brittle. The secret is pudding mix!
Chocolate-Lover’s Shake – 51 g of protein
Chocoholics unite for this super chocolatey shake featuring both cocoa powder and sour cream!
Chocolate Almond Shake – 40 g of protein
A nutty candy bar in a glass, this shake proves protein doesn’t have to be bland. You will make it again!
Caramel Hazelnut Shake – 70 g of protein
Hazelnut creamer makes this into a Nutella-y dream of a shake. Yes, please!
Bad Girl Shake – 67 g of protein
This caloric beast is for the aspiring weight-gainers out there! Ground up girl scout cookies in a shake? Go ahead, be bad.
Tropical Punch Protein Shake – 30 g of protein
All the fruit! Tantalize your senses with this vitamin-packed tropical shake.
Bolthouse Farms Protein Plus
They might be naturally sweetened, but that doesn’t justify gulping down nearly 50 grams of sugar in a bottle. It’ll give you a solid dose of protein along with vitamins and minerals, but you’ll most likely start to feel hungry soon after guzzling down the nearly 400-calorie bottlewhich isn’t great news if you’re on a calorie-restricted diet.
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Best Protein Powder With Greens
5. Vega Protein & Greens
| berry, chocolate, vanilla, salted caramel, plain unsweetened, coconut almond, and tropical | |
| How to take it | Simply add it to your favorite beverage or smoothie. The brand also recommends using it in baking by swapping the powder for one-eighth to one-quarter of the flour in a recipe. |
In addition to being vegan, gluten-free, and available in many flavors, this powder contains greens! To bump up the amounts of iron and vitamin K you get in, it has ingredients like spinach, kale, and broccoli powder. These additions make it stand out from many other protein powders while still providing great flavors.
Considerations: Because of that added vitamin K, people who are on blood thinning medication need to be careful. According to the Cleveland Clinic, vitamin K intake needs to be consistent because it can decrease the blood thinning effect.
Price: $
| chocolate, unflavored, vanilla, and vanilla chai | |
| How to take it | You can either drink it in your favorite beverage or add the unflavored variety to savory dishes! |
Beyond pea protein, Garden of Life contains 13 organic sprouts to really bump up that protein. What makes us really love it is the addition of probiotics, BCAAs, and enzymes. With 3 billion live probiotics and 13 different enzymes, this protein powder will be easy on your belly.
Price: $$
| chocolate, natural, and vanilla | |
| How to take it | The website recommends blending 1 scoop with milk or vegetable juice . It also can be added to soup! |
Price: $
Price: $
Who Should Buy Protein Shakes
Protein shakes are generally safe for most people and help to improve muscle mass, weight loss, and metabolism. Its exceptionally good at improving satiety on a diet as well.
People currently taking prescription medications should speak to a doctor before taking a protein shake, to be on the safe side. Diabetics, pregnant women and children should also be cautious when taking a protein shake supplement, as the safety is unproven in this population.
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The Benefits Of Whey Protein Powder
Protein powders usually offer a higher protein concentration than food, but they may also lack other nutrients that naturally accompany proteins found in meat, fish, dairy, and whole grains. Protein from food offers vitamins, minerals, carbohydrates, and healthy fats often unavailable in protein powder. We would never recommend that you take protein powder as a complete protein substitute just a dietary supplement.
Theres plenty of debate among bodybuilders and strength athletes alike about whether a post-workout shake significantly improves recovery and muscle growth.
Some research suggests that taking a protein shake after you work out might be better for muscle gain than whole foods. A study published in Physiological Reports suggests that taking 40 grams of whey protein is better than 20 grams, so maybe you should have two protein shakes. Another study suggests pre-workout protein is even more important. As for the type of protein you should consume, does it have to be whey? Brian St. Pierre, MS, RD, at Precision Nutrition told us:
Whey protein has an incredibly high biological value, incredibly high leucine content, and its digested rapidly so you get this quick rise in muscle protein synthesis. And if you look at short term studies, two hours after a workout you see this rapid rise in protein synthesis with whey more so than soy.
Muscle Milk Protein Smoothie
Don’t be fooled by our favorite word “smoothie.” Although protein powders and smoothies go together rather nicely, we’re only talking about the homemade versions which use real yogurt. Muscle Milk claims to use Greek yogurt, but they also note that the drink is heat-treated after culturing, which kills off any live cultures that may have had probiotic benefits.
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The Best Protein Powders Ranked
It wouldnt be wrong to say that looking for the perfect protein powder these days can make your head spin. From choosing from the many protein sources to comparing the add-ons and finding the healthiest option, choosing the protein powder you should take is not going to be a cakewalk. However, it doesnt have to be that way.
These are our top picks for the best protein powders that are worth hitting the gym with, so lets go ahead and take a closer look at what these products have to offer.
Are Premade Protein Shakes Easier To Use
There are many protein shakes that you can buy at the store, but they are not easy to use because people have different preferences. Some individuals prefer the ease of scooping out powder from a container while others need to measure their daily intake using an enclosed scoop or dispenser.
If you want to make your own protein shake using fresh ingredients, you need to invest in a blender. If you do not have time to prepare snacks on your own, premade shakes are good options for convenience-seeking individuals.
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Ladder Plant Protein Powder
For those that prefer a plant protein shake, Ladder offers a plant protein powder that tastes delicious. In addition, it provides a full spectrum of essential amino acids to ensure that you are getting all the right building blocks to fuel your muscles.
Like its sister product above, this protein shake is also NSF-certified for sport and tested to ensure it contains no artificial ingredients, fillers or colors.
Type Of Protein Powders
Whey proteins typically contain one or more of three kinds of protein: concentrate, isolate, and/or hydrolysate. They each have their own pros and cons: whey concentrate is cheaper and extracted with an enzyme or acid whey isolate has fewer fat and carbs hydrolyzed whey digests more quickly and could be safer for those with allergies. All of this is taken into account.
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What Are Protein Shakes
A protein shake is a dietary supplement. Typically, it consists of protein powder mixed with water, milk, or a milk substitute. Depending on the manufacturer, the beverage may contain other ingredients such as flavorings, vitamins, and branched-chain amino acids .
Protein powders are available to the general public to buy and make at home with a shaker or blender. Alternatively, a person can purchase ready-to-drink shakes that they can consume when convenient.
People may choose protein shakes for a number of reasons, for example:
Muscle Milk Protein Powder
Why you should avoid it: It’s full of toxic contaminants, chemical additives, and sugar.
Besides the fact that Muscle Milk also adds a slew of sweeteners , that might not even be the worst thing about it. According to a 2010 list from Consumer Reports, Muscle Milk was number one on a list of protein-promising powders that had toxic heavy metal contamination from all their chemical additives. They found levels of cadmium, arsenic, mercury, and lead that nearly reached or surpassed the United States Pharmacopeia daily intake limits. Cadmium raises special concern because it accumulates in and can damage the kidneys, the same organs that can be damaged by excessive protein consumption. There’s even more concern in this case, because these toxic heavy metals are found in a product that is marketed for daily use. We’d recommend you put down the Metal Milk.
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