What Does Protein Powder Do
Protein is an essential part of a balanced diet. Due to the high concentration of protein in protein powders, this supplement is a low-calorie, low-fat, low-carb way to add more protein to your diet. You may want to add protein powder to your diet for the following reasons:
- Muscle gain: Protein is essential to build and maintain muscle mass. Because they are processed, protein powders offer more bioavailable amino acids than protein foods. These amino acids are essential for promoting muscle recovery and aiding growth.
- Weight loss: Thanks to the high protein content of powder supplements, adding a scoop or two to your smoothies, pancakes, baked goods, or shakes can aid in rapid weight loss efforts by boosting calorie burn, increasing satiety, and preserving lean muscle mass. It helps that gram-for-gram, protein powders are often lower in calories and fat than protein-rich foods.
- Diet supplement: Whether you lead a busy lifestyle, are vegan or vegetarian, or are following a strict workout regimen, you may find you need more protein in your diet. A protein powder shake or smoothie can be a nutritious meal replacement when blended with fruits, vegetables, and healthy fats.
How Many Cups Is A Scoop Of Protein Powder
A scoop is usually about 1/3 of a cup, I believe. One Scoop, One Serving The typical serving size for whey powder is one scoop, but scoop size and weight can vary widely among brands and they may not always contain the same amount of protein, either.How many grams are a cup? Cups Grams Ounces 1 cup 201 g 7.1 oz.
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.
Aloha Organic Chocolate Protein
Some like to stock their pantries with a selection of powders, and others stick to one that covers all bases. Davis recommends this one for the latter group. It has organic ingredients, is gluten-free, soy-free, and made up of a 100% plant-based protein blend, so it’s one of the best protein powders for weight loss efforts that may be complicated by pre-existing dietary restrictions.
About Time Whey Protein Isolate
We had to try out this protein as the flavor was birthday cake. It wasnt as good as real cake, but definitely tasted way better than most other whey proteins.
This is a solid option that has all natural ingredients and can help you build muscle. We were surprised by this product and think its one of the best on the market. The birthday cake flavor was solid, but maybe go with something more conservative.
Try this protein out if you like all natural ingredients, good flavors, want to add muscle, and a serious about becoming a better athlete.
Don’t Miss: Premier Protein During Pregnancy
What Makes A Good Protein Powder For Weight Loss
Best Organic Whey Protein Powder: Promix Grass
Many people today follow all-natural and organic diets and expect their health supplements to source ingredients similarly. This has resulted in a steady rise in the number of all-organic health products in the market, including whey protein products.
About Promix Grass-Fed Whey Protein
Promix Grass-Fed Whey Protein contains high quality and pure organic whey extracted from grass-fed cows grazed and bred in the pastures of Northern California.
The powder is cold processed and undergoes several stages of micro-filtration to ensure premium quality.
Naturally laced with immunoglobulins, lactoferrin, and IGF-1, the powder is free from any gluten, corn, or soy ingredients and is fortified with BCAAs for better absorption of proteins in your body.
The powder contains no hormones, additives, added sugars, or chemical bleaches.
The firm also ensures that all its products are tested with third-party evaluators and certified with the cGMP standard. Each container of Promix Grass-Fed Whey Protein comes with a QR code printed on its inner lid to verify for credentials claimed.
What it Contains:
Each serving of Promix Grass-fed Whey Protein has:
- Grass-fed whey protein concentrate
- 3 gm of carbohydrates
- 5.9 gm of BCAAs
- Non-GMO sunflower lecithin
Promix Grass-Fed Whey Protein comes in sizes of 1 lb, 5 lb, 10 lb, and 30 lb. Each size can be bought in five different flavors of unflavored, raw chocolate, Indonesian vanilla, peanut butter, and chocolate peanut butter.
Read Also: Can You Buy Slim Fast With Food Stamps
The Best Protein Powder For Weight Loss
Drinking protein shakes isn’t crucial for losing weight, but new science says it can be helpful. Here’s how.
Protein shakes were never on peoples radar, except for bodybuilders and others aiming to gain muscle. But in recent years, more of us have started consuming protein supplements, not only after workouts, but also outside the gym. In addition to helping build strength and size, protein may aid in weight loss. A new review from Purdue University found that if your goal is weight control, you may want to consume your protein shake with a meal rather than by itself in between meals.
Researchers looked at 34 randomized controlled trials in which adults consumed protein supplements with meals or between meals. They found that either protein timing increased lean mass, which helps protect your bones and maintain your metabolism. Those who had their shake with food experienced a decrease in fat mass, while the groups that consumed protein between meals gained weight.
The study authors believe that when you have a protein supplement with a meal, you may be more likely to adjust your meal to compensate for the calories in your shake. Whereas, if you have a protein supplement after the gym or as a snack, you may still eat full meals and wind up consuming more total calories for the day. If youre trying to lose weight, that, of course, will only hurt your efforts.
You Might Also Like
Raspberry Almond Smoothie
Which Protein Powders Are The Best
After considering all of these factors, it may seem impossible to find a protein powder perfect for you. But that shouldn’t be the case. The market is robust and growing, so there are a variety of options to choose from.
To kickstart your search, here are 10 expert-recommended picks for the best protein powders for weight loss.
Where To Buy Whey Protein
When it comes to buying protein, one convenient ordering option is Amazon’s “” program, since it can save you up to 15%. You’re able to cancel your subscription at any time, too. What’s great about this program is that it automates ordering products that you replenish regularly.
For instance, if you take a serving of protein powder every day and there are 30 servings in a container, you can have a new tub delivered every month without lifting a finger.
Personally, I like to buy my protein from Bodybuilding.com. I usually try a different brand of protein each time I order more, so Amazon’s “Subscribe & Save” program doesn’t make sense for me, although it’s a smart option for many people. Bodybuilding.com has reliable customer reviews and it routinely offers deals on popular brands. As a bonus, it offers free shipping on orders over $75.
To figure out the cost per serving on your own, take the product’s price and divide it by the number of servings in the container. Since the amount of protein per serving varies by brand, it’s also useful to look at the cost per gram of protein. This is easy to calculate by dividing the cost per serving by the number of grams of protein per serving. Andrew Gutman
How Much Protein Do You Need A Day
What is the right amount of protein is a constant source of debate among professionals but the consensus at the moment states that you’ll need to take anything between 1.8-2.2 grams of protein per body kilogram per day if you do rigorous training.
The British Heart Foundation says “Most adults need around 0.75g of protein per kilo of body weight per day .” This is for people who don’t exercise regularly, only ‘exist’. Once you start exercising, you will need to up your protein intake, depending on how vigorous said exercising is, all the way to the aforementioned 1.8-2.2 grams per body kilo per day.
That said, most active adults should be able to get away with taking 1.2-1.5 grams of protein per body kilogram per day.
If you follow a rigorous bodybuilding regime, as well as taking enough protein, you should also make sure you include ample amount of healthy carbs in your diet.
How Do I Take Whey Protein Powder
These products typically come in powdered form. They are generally flavored, although some are unflavored.
For the most part, to take a whey protein supplement youll just want to mix it with water, milk, or juice, or mix it into your favorite shake.
At home, many people like to make delicious protein shakes, using a whey protein supplement, plus fruit, veggies, ice, milk, or whatever other ingredients are laying around. Others, who need more calories and protein choose to make their own homemade weight gainer shakes.
If you crave variety, youll want to choose a simple whey protein flavor, like vanilla or chocolate, that is flexible enough to mix with a variety of other ingredients.
For on-the-go use, you may want to consider picking up a BlenderBottle. These handy little devices make mixing whey protein into shakes a breeze while out and about.
Blender Bottles have a small metal ball whisk in them that helps mix powdered supplements into water or milk with just a simple shake.
What To Look For In A Protein Shake
If there’s one thing the experts all agree on, it’s this: when it comes to protein shakes, you want to steer clear of added sugar. “Consuming a high amount of added sugar can be deleterious to anyone’s health,” Rose says. “It has been linked to unwanted weight gain, increased triglyceride levels, and type 2 diabetes.”
In addition, you’ll want to ensure you’re getting the best source of protein from your shake. “It’s important to seek out a protein base that contains the full spectrum of essential amino acids, which promote proper nourishment, satiety, and muscle recovery,” says celebrity chef and certified nutritionist Serena Poon. Rose recommends whey and casein, which are complete sources of protein that can increase muscle mass, as well as soy and pea proteins for plant-based individuals.
Recommended Reading: Premier Clear Protein Drinks
How To Choose The Best Protein Powder For Weight Loss
First up, study the ingredients list and nutritional content. Most powders will be high in protein, but if weight loss is your goal ideally you also need a product that is low in sugar and calories.
But of course theres more to weight loss than just calories food and its macronutrient composition can influence how hungry or full you are, so just because 100 calories of kale and 100 calories of cake contain the same amount of energy, they affect your body and food choices differently.
What we mean is in order to lose weight, the protein powder needs to have a balanced macronutrient profile essentially the right mix of protein, carbs and fat to hit your body goals. Google macro calculator for weight loss and youll find lots of free online tools to help you work out the right amount of carbs and fat you need to achieve your weight loss goals.
But theres no need to get too bogged down with your macro count as lots of brands pack their powders with natural weight loss-boosting ingredients. If you see green tea, L-carnitine or CLA in the ingredients list, then its a good sign.
Lets not forget the importance of taste. Just because a brand has lots of weight-loss boosting elements, doesnt mean its going to be tasty, or have a good texture. Experiment with flavours and mix it up occasionally so you dont get bored.
Ascent Native Fuel Micellar Casein
Ascent uses only natural ingredients and it has 25 grams of protein for only 110 to 130 calories, depending on the flavor,” says Tara Collingwood, RD, team dietitian for the Orlando Magic. “Its also an excellent source of all essential amino acids.
Per serving: 110 calories, 1 g fat, , 2 g carbs, 0 g sugar, 30 mg sodium, 1 g fiber, 25 g protein
Recommended Reading: How Much Protein Should An Athlete Eat
Matching A Powder To Your Needs
Here are some general guidelines, based on the outcomesyoure looking for:
Gold Standard Gainer By Optimum Nutrition
Gold Standard Gainer by Optimum Nutrition is the companys solution for those who want to gain muscle fast. It comes in four flavors- Colossal Chocolate, Cinnamon Bun, Vanilla Ice Cream and Cookies & Cream and in either 5 or 10 lb. variant. Each serving provides 112g of carbs, 760 calories and 55g of essential muscle-building protein.
A closer look reveals that Optimum Nutrition has employed various protein and carb sources for their powder, including dairy, potato, pea and oats and MCTs, flax and chia seeds. This can be a double-edged sword for some who dont like taking extra ingredients in their protein supplements. The company has also made it easy for people to mix the powder easily in a shaker cup. Users can take it post-workout, between meals or when they need a calorie boost in their daily regimen.
Now, lets check out if the Gold Standard is really what it says. Protein to carb ratio is quite good, but theres still room for improvement. The flavor may take some time getting used to, and the effects take longer than our recommended protein supplement. In terms of being good value for money, its rather expensive and difficult to sustain, especially if youre on a budget.
How To Choose And Use The Best Protein Powder For Weight Loss
Read the label: Your body can only absorb up to 30 grams of protein at a time, says Sarah Mirkin, R.D.N., author of Fill Your Plate, Lose The Weight, a 21-day weight loss plan for women over 40. Look for powders with 20 to 30 grams of protein per 120-calorie scoop. Ideally, it should be pure protein with no sugar or artificial sweeteners. I recommend minimizing or avoiding Stevia, Mirkin says, as it can boost your cravings for sweets. The shorter the ingredients label, the better.
Experiment with a blend: A powder that contains a blend of high-quality proteins, such as whey, egg, and soy, will give you a complete protein, meaning it contains all nine essential amino acids, explains If you choose a plant-based protein, look for a combination of proteins versus one single source, she says.
Steer clear of junk: Spano says to avoid protein powders littered with other additives. A high-quality protein does not contain added taurine, creatine, BCAAs, beta alanine, glycinethese are high-nitrogen amino acids that make the protein powder artificially tested for more protein than it actually contains, she says. If you want protein, get protein and no extras.
Now that you have the basics down, weve rounded up the best protein powders to aid your weight loss goalsall approved by our dietitans standards.
Nutrition info per scoop: 120 calories, 3 g fat, 390 mg sodium, 2 g carbs , 21 g protein