What Type Is Best
The type of protein powder you choose depends on your dietary needs, health goals, and personal preferences.
For example, vegans should opt for plant-based sources of protein, such as pea protein or brown rice protein. These can also be suitable for people following a dairy-free diet or those who have trouble digesting dairy or lactose.
Meanwhile, studies show that whey protein can help improve body composition, support growth, and speed post-workout recovery, making it a great choice for athletes (
The Best Overall Whey Protein Powder
When Naked Nutrition calls its Naked Whey Protein additive-free, it means it as this protein powder has literally just one ingredient: Whey protein derived from grass-fed cows.
Pros: Contains just whey protein from grass-fed cows, low carbohydrate and fat count per serving, has 5.9 grams of BCAAs per serving
Cons: Not completely devoid of sugar , hard to mix, and can sometimes be chunkya
Consumer Lab approved? N/A
Total calories: 120
Cost per 20g of protein: $0.94
Many of Naked Nutrition’s products live up to the brand’s namesake of being literally naked, though perhaps none do it quite as well as its flagship protein powder, Naked Whey. Comprised of a single ingredient , Naked Whey is a clean, additive-free product that has no artificial sweeteners, no artificial colors, and no artificial flavors.
From a protein standpoint, one serving of Naked Whey delivers 25 grams of protein, 3 grams of carbs, 2 grams of fat, 120 calories, and just 2 grams of sugar. Each serving also has 5.9 grams of a combination of the BCAAs isoleucine, leucine, and valine. BCAAs may help build protein in muscles and aid in recovery.
Naked Whey comes in either a 5 lb. tub for $90 or a smaller 1 lb. option for $22 and Naked Nutrition even allows customers to set up recurring monthly deliveries at a discounted rate.
Total calories: 120
Cost per 20g of protein: $0.59
Total calories: 140
Cost per 20g of protein: $0.80
Cons: Not the most economical in terms of amount and cost
How Much Protein Should I Eat Choose The Right Amount For Fat Loss Muscle And Health The Real Story On The Risks Of Eating More Protein By Helen Kollias Phd
Will protein help me lose weight? Should I eat it at every meal? Could too much damage my kidneys? At Precision Nutrition, our inbox is filled with questions about the pros and cons of eating more protein. In this article well set the record straight, so you can finally separate the facts from the fiction.
MAYBE YOURE A PROTEIN PROMOTER.
You buy protein powder in bucket with a handle format. You know the protein counts of every food you eat.
After every workout, you jam those amino acids into your cells. You swear you can feel them getting swole.
OR MAYBE YOURE A PROTEIN AVOIDER.
Maybe youve heard bad things.
Like: Protein will damage your kidneys.
Or: Protein will give you cancer.
Or simply: We all eat too much protein.
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High Protein Beans Peas Lentils And Other Legumes
Im now showing you how much protein there is in legumes so you can include these in your diet along with some other veggies from the list above.
All of the following beans and pulses are cooked.
This is the amount of protein per cup. As you can see, it blows the protein amount from the veggies above right out of the water!
If you want more protein, this is where you should start.
The Best Protein Powders For Runners And When To Take Them
Theres no need to reach for a shake after every run.
Consumed by everyone from heavy-lifting bodybuilders to long-distance runners, nutrition-packed protein shakes have become a post-exercise staple for athletes of all shapes and sizes.
‘Their main advantage is convenience,’ says Renee McGregor, a performance and clinical dietician. ‘They are portable and useful in situations where food availability is limited or when an individual struggles to consume real food before or after a workout.’
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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
Great Whey Protein Powders
When you buy a protein powder your intention is to buy protein, not carbs and not fat. Carbs and fat are easy to get in your diet, so when youre laying down your hard-earned cash for a jug of protein, you want it to have as much protein in it as possible. A quick glance at the Supplement Facts panel will let you know how many carbs and how much fat are in the product.
But to really know if a whey protein powder is top notch, youll need to do some math. Take the grams of protein per serving listed on the supplement facts panel and divide it by the serving size . This will give you the percentage of protein in each serving. To be considered a great whey protein powder, the percent protein per serving should be 80% or greater. For example, if a whey protein powder provides 25 grams of protein per 28-gram scoop, that protein powder is about 90% protein and is a great whey protein for the money.
These whey protein powders made our Great list:
The Protein Works Vegan Wondershake
Vegan wonder for plant-based gains
Vegan protein powders have come a long way, and if you are a lifter with a plant-based diet, you can choose from many products in this day and age since all the major supplement manufacturers have at least one vegan protein powder to their repertoire.
Given the higher calorie content of The Protein Works’ Vegan Wondershake, this protein powder could be featured on T3’s best weight gainer guide, too, but I felt it’s best to leave it in this list instead.
The Vegan Wondershake has it all that made Vegan Protein Extreme great: it’s high in protein , low on sugar, virtually fat-free and above all, has an acceptable taste.
Not just acceptable: it actually tastes good, especially in comparison to some other popular vegan meal replacement products. It is not recommended for weight loss, though, due to the high-calorie content but if you are exercising more vigorously, definitely give the Vegan Wondershake a try.
How Much Protein Powder Is Too Much
If you choose to use protein powder, 20-40 grams of protein per day from protein powder is a reasonable amount. For most people, 80 grams per day is a good upper limit of supplemental protein intake.
This isnt a hard and fast rule, just a general guideline.
The main reason: Getting more than 80 grams from protein powder is excessive for most people, as it displaces whole food sources that provide vitamins, minerals and other nutrients we need.
There are some exceptions, of course, such as for people who are struggling to gain weight.
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Navitas Organics Hemp Powder
In addition to offering 13 grams of hemp-based protein, Navitas Organic Hemp Powder is a good source of magnesium, iron, and fiber. It also contains omega-3 and omega-6 fatty acids and all nine essential amino acids.The powder is also suitable for people who require gluten-free options and have digestive sensitivities.
Plus, it has an earthy, nutty taste with no chalky aftertaste and can be used as a flour substitute.
The powder also dissolves well, making it a delicious addition to smoothies, yogurt, and baked goods. You can even add it to dips, salads, and soups.
According to the companys website, Navitas Organics products are third-party tested to ensure quality and safety, though the name of the testing organization isnt disclosed.
Just keep in mind that its a bit lower in protein than other products on this list, which may be a drawback for some.
Most People Can Get Enough Protein From Their Diet
One egg, one half-cup of chickpeas, or a small handful of nuts all provide roughly 6 grams of protein. A piece of chicken or fish the size of a deck of cards offers about 30 grams.
For many people, it is relatively easy to reach recommended amounts through their usual diet. On average, Americans consume 65 to 90 grams of protein each day.
Research suggests older adults and exercisers looking to support muscle growth may benefit from eating one-and-a-half to two times as much protein as the RDA. As we age we lose muscle, and research shows boosting protein may help increase strength and lean body mass. But unless you have a restricted diet, such as a strict plant-based or vegan regimen, this increase is often still achievable through food.
Though pregnant women have slightly elevated protein needs, they should consult an obstetrician or dietitian if considering protein supplements, as companies sometimes add potentially unsafe ingredients like ginkgo or papain to protein powders. Also, individuals with kidney disease often benefit from consuming marginally less protein than the RDA, and should talk to a healthcare provider before supplementing with protein.
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Best Ready To Drink Protein Shake
A terrific all-rounder that ticks just about every box, Iconics pre-made protein shakes provide 20 grams of protein, eight grams of carbohydrates, four grams of fiber, and just two grams of fat. Its low carb, low fat, high fiber, it contains no soy or gluten or artificial sweeteners, the proteins sourced from grass-fed cows,
Free from artificial sweeteners, full of protein, pretty low carb, and available in six different flavors, Iconic is a solid option for a variety of different diets.
Be Mindful Of Your Goal
Heres what you might want to consider depending on your goals, and what youre hoping to get out of your protein shake.
Weight loss / fat loss: If youre looking to lose fat, pay attention to the protein-to-calorie ratio of your protein powder. The best protein powder for weight loss will be higher in protein and lower in carbs and fat, since the latter two macronutrients will be more satisfying coming from whole foods.
Muscle gain: To put on muscle, look for a protein powder with a high protein-to-calorie ratio, as the main goal is to consume adequate overall protein. If youre struggling to get adequate overall calories, a protein powder thats also rich in carbohydrates can be helpful around workouts.
Weight gain: For those who are looking to gain any type of weightmost often this is due to illness that reduces appetiteconsider powders that are high in protein, carbohydrates, and fat. Particularly if you wont be getting much other nutrition, its important to get all three.
Meal replacement: If you plan to use your protein shake as a meal replacement, its important to get some other nutrients in there, too. While there are protein powders that come with additional nutrients built-in, we recommend making your own Super Shake instead by incorporating fruit, vegetables, a source of healthy fats, and possibly more. That way, you get all the whole-food benefits of these ingredients.
Protein In Leafy Greens
Frontliners from this high protein vegetables group include spinach, kale and collard greens.
Perhaps youve been incorporating these leafy veggies in your meal prep either as a salad or as individual recipes that involve cooking and baking.
Spinach can be prepared stir-fried with garlic to make it palatable.
Kale, on the other hand, has been famously used to make kale chips.
It is a perfect way to consume kale minus the bitter, lingering taste.
Other recipes that make better use of these leafy greens include green smoothies.
If you want to know how to prepare a glass of this healthy, wholesome drink, you may check out my signaturegreen smoothie recipes here.
Protein Calculator: How Much Protein Do I Need
Determining how much protein to eat per day is important for any lifter, athlete, or person, period! Here’s the number to aim for to build muscle, lose weight, and support your exercise goals.
The amount of protein you need depends on a number of factors, including your weight, age, goals, and activity level. The daily minimum recommended by the National Institutes of Health is 0.36 grams per pound of body weight for a sedentary person. However, if you do intense workouts, have a physically demanding job, or both, experts say you may need moreâperhaps as much as double.
This calculator will tell you how much protein to eat each day based on your specific body and lifestyle. Dial in this nutritional priority to take control of your nutrition and nail your goals!
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This makes it easier for vegansthose who have chosen to follow a meat-less dietto lose weight more efficiently, given that veggies are low in calories.
Additionally, vegetables help in lowering the risk of heart attacks, stroke and diabetes.
Frequent meat-eaters are found to be more prone to cardiovascular diseases, and consuming vegetables is one of the prescribed solutions to prevent these from developing.
Lastly, veggies are obviously more affordable than meat, which means you can cut down on your food budget by more than half.
Best Collagen Protein Powders
- Chia seeds
In general, plants have lower quality protein than those from animal sources. Theyre also slower to digest than animal proteins. That said, some blends have a decent amount of protein, ranging from 10 to 22 grams.
PDCAAS: Its difficult to rate plant protein powder blends because they vary so much in protein sources. Generally speaking, since plants dont provide complete proteins , plant-based protein powders will have a much lower PDCAAS than whey or casein. However, because many plant-based protein powders have a blend of protein sources, they can usually make up a complete protein together.
What type: Ideally, choose powders without added sugar or artificial sweeteners. Its also best to stick with organic varieties to avoid processed ingredients.
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Fuel Your Workout With Isolates
An isolate protein powder is good before and after working out because your body will digest it faster. It delivers proper nutrition to fuel your workout and help you recover afterward, he says. When you exercise youre breaking down muscle tissue, which is being fueled by that protein powder you had before. Thats why isolates are especially good for toning and building muscles, because the protein is absorbed and useable by the body fairly quickly. Designer Protein has been in the protein powder game for 25 years, and recently debuted a native whey isolate powder that has a whopping 32 grams of protein per scoop, as well as amino acids, to really activate those muscles.
Best Protein Powder For Weight Loss
|cinnamon churro, chocolate, unflavored, and vanilla|
|How to take it||Put it in your favorite beverage for a post-workout shake or even an on-the-go meal.|
Not only does Truefit provide 25 grams of protein per serving, it also contains 12 non-GMO fruits and vegetables. The addition of these fruits and veggies along with 1 billion live probiotics means its packed with fiber, which can help you feel full longer. This powders balance of protein, fats, and carbs allows for an easy meal on the go!
Considerations: If youre lactose intolerant, youll need to skip this powder. It still contains milk, which will get that tummy rumbling . If youre following a low carb diet, the carbs per serving may push you over your daily limit.
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How And When To Use
Each manufacturer will have a specific set of instructions on shake dosages and frequencies. When people are ready to drink a shake, they simply need to shake the bottle, and it is ready for consumption.
Although there is debate about when to consume a protein shake for muscle gain, a person should consider drinking it within 1 hour of their workout.
For people looking at protein shakes to lose weight, they may consume them instead of a meal or with a small amount of food. However, it is important to ensure the shake contains other nutrients beyond protein to help a person maintain a healthful diet.