Choosing The Best Protein Powder For You: Some Questions To Ask Yourself
Having a quality protein powder is a smart move if you want to make positive changes. Here are some questions you should ask yourself.
Possibly the most popular workout supplement taken is protein powder. Protein powder is the perfect protein source for immediately before and after a workout since it’s rapidly digested by the body so the amino acids can get to the muscle tissues quickly.
Protein powder also makes for a very convenient source of protein in times of need because all the prep work it requires is a bit of water and a shaker cup. Being sure you have a quality source of protein powder on hand at all times is a smart move if you want to begin making positive changes to your body and fitness level.
It’s also important to keep in mind however that not all protein sources are created equally. Protein powders will differ in their composition and the primary benefits they have to offer, so becoming aware of these differences will enable you to choose the best one for your situation.
How Much Protein Do You Need
How much protein you need is another crucial consideration when deciding whether you might benefit from supplementing your diet. The amount thought to be adequate for most healthy people, called the Recommended Dietary Allowance , is set at 0.8 grams per kilogram. For someone who weighs 150 pounds, this translates to roughly 55 grams of protein a 200-pound person requires about 70 grams of protein. Certain athletes undergoing intense training may enhance their progress by consuming more than double the RDA, but this doesnt apply to most of us.
Best Protein Powder For Building Muscle
16. Apollo Pure Protein Powder
|Favors||delicious vanilla ice cream milkshake, chocolate peanut butter, gooey frosted cinnamon roll, Aunt Judys banana cream pie, molten chocolate lava shake, cookies n cream dream, birthday cake cupcakes, candy shop salted caramel squares, and homemade strawberry cheesecake|
|How to take it||Bake it or drink it! Use it in pancakes or cookies or just add it to a cold beverage.|
Theres always a debate on which type of protein powder helps build muscle. Instead of picking one, why not have them all?
Apollo contains a 2:2:1 ratio of whey, casein, and egg white proteins. The combination of the three allows you to feel fuller for upwards of 6 hours. That means more time for your body to heal and prepare for the next weightlifting sesh.
Considerations: Better keep your wallet full if you want to commit to this protein. Its one of the most expensive on this list, and with 27 servings per container, you could blow through this faster than your muscles use it.
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When Is The Best Time To Take Protein
The best time to take protein powder depends on your health goals. You may want to have one large portion or several small portions of protein per day.
If you want to lose weight, you can also try incorporating more high protein foods throughout the day, as studies show increasing your intake of protein could help reduce appetite and cravings .
If youre using protein powder to improve your athletic performance or endurance, when to consume protein powder largely depends on your overall fitness goals .
For example, for muscle building, its recommended to consume protein powder within 2 hours after your weightlifting session .
Eating moderate amounts of protein throughout the day may also help prevent muscle loss in older adults .
Finally, some research suggests that taking protein powder before you go to sleep may help your muscles recover overnight (
Protein Targeting And Timing
Most sport nutritionists agree that athletes and individuals who train hard in the gym need to make protein a major nutritional consideration and target it throughout the day. A good rule of thumb is to set a target at or around 20-30 percent of total calories, or 1 gram per pound of lean body weightâor your lean body weight targetâwith personalization based on calorie level and meal frequency. For example, a lean 190-pound athlete eating 3,000 calories would target roughly 190 grams of protein per day, which approximates 25% of caloric target.
Furthermore, each meal should be based on protein, whereby you consume at least 20-30 grams of protein every three hours of so. This will help optimize muscle-protein synthesis throughout the day. Further still, there are three key meal targets during the day whereby protein is critical:
“Most sport nutritionists agree that athletes and individuals who train hard in the gym need to make protein a major nutritional consideration and target it throughout the day.”
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Which Protein Powder Is Best For Me
Sports supplements and protein powders have hit the market in a large way with lots of people buying and using them to increase their sports and health performances, but which protein powder is best for me? And are there certain types that are better than others? In our guide, we have all the information you will need to choose the perfect supplement powder for you.
Best Pea Protein Power
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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The Benefits Of Using Vegan Protein Powder
When figuring out how much protein you need in your diet, the starting point is your body weight. Remember that your protein requirements will vary according to your age and levels of physical activity. Most adults need 0.75g of protein per kg of body weight, rising to 1-1.2g in the over-65s and 1.2-2g in the very physically active.
If you need to increase your protein intake, start with regular food, says Dr Dehghan. “You can easily increase your protein intake by just adding hemp seeds, tofu or any other protein source to your smoothies or meals.”
If youre looking to supplement your protein intake with a protein powder, look at the protein source. “Id recommend soy protein and if theyre allergic to soy, then pea protein is a good choice,” says Dehghan. “Both have been around for a long time and most studies use soy or pea protein powders to compare with whey protein. Another one of my favorites are those protein powders that use a combination of different protein sources, for example pea and brown rice.”
Do I Need To Supplement My Diet With Protein
Most people already get enough protein in their diet which is around 0.75 per kg of body weight, this is by consuming a balanced and healthy diet. Some people may benefit from increasing their protein intake, the use of protein shakes, and powders are a quick and easy way to do so.
You could benefit from consuming protein if:
- You live an active lifestyle and want to maintain muscle mass.
- You want to build on your muscle and strength
- Your diet is carb-heavy so doesnât contain much protein
- Youâre training for a sporting event such as swimming, weightlifting, or a marathon.
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
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.
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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:
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.
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Why Use Protein Powder
Protein occurs naturally in lots of foods, so why would anyone want to use a protein powder?
Honestly, most nutritionists suggest that you obtain the necessary proteins through your regular diet. But for those times you need extra protein, using a powder supplement is smart.
You may choose to use protein powder if you:
Want to build muscle mass
Want to recover fast from a workout
- Lack protein in your regular diet
“Those with allergies to certain types of foods likely will experience the same problems with proteins sourced from that food, such as a milk allergy and casein. Check the source of your protein powder to determine if it is safe for you. Also, because absorbing large amounts of protein can be difficult, some protein powders contain digestive enzymes to help your body absorb it without side effects.”
Do You Plan To Mix The Protein Powder With Anything But Water
The second question to consider when you’re wondering how to choose the best protein powder is what you plan to mix the protein with. Are you going to have it with juice, water, milk, or do you plan to use it in recipes as you prepare your foods?
There are so many different flavors of protein powder around that you want to make sure you’re choosing a flavor that will lend well to your primary liquid mixer.
Some protein powders also tend to mix a lot better with water compared with milk, so be sure to read some of the reviews for various protein powders before making your purchase.
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Can I Cook/bake With All The Protein Powders
Yes! Although most recipes will point you towards whey powders, you can use any of the above protein powders to make yummy protein-stacked pancakes, guilt-free protein cookies and so much more.
You dont need to chug down protein shakes everyday.
If you need some inspiration, check out our super tasty protein powder recipes.
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.
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Labrada Lean Body Shake
The makers of Labrada Lean Body shake claim it is suitable as a snack or meal. The 40 g protein content makes this shake ideal for people looking to gain muscle or lose weight. This high amount of protein may help a person feel fuller for longer and less likely to indulge in extra snacks.
Consider How Much Taste Matters To You
Its important to choose a protein powder that youre likely to consume consistently. Enjoying the way it tastes is one way to help ensure that. Of course, the best-tasting protein powder option varies from person to person.
Factors you might want to be mindful of when deciding on a protein powder:
Mixability and texture
Mesh count refers to how fine a protein powder is, which can impact how easily it will mix by hand in a shaker bottle. You wont be able to see this information on the label, but sometimes you can tell by looking at the powder or touching it.
Plant-based protein powders tend to have a grittier or chalkier texture, which means they often taste better when blended using an electric blender . Blending with a creamier liquid, such as plant milk, or adding higher-fat items like yogurt and nut butters to your shake can also help smooth out a chalky protein powder.
More highly-processed powders, such as isolates and hydrolysates, are more likely to have a smoother texture.
Some people are especially sensitive to the taste of artificial flavors and non-nutritive sweeteners. If that describes you, look for a protein powder made with nutritive sweeteners and/or natural flavors.
Unflavored protein powder may also be a good option if you dont like artificial flavors, or simply prefer the flavor of whole foods. You can use unflavored protein powder in a variety of ways including:
Flavored protein powders also work in many of these non-shake options.
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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.