Should I use protein powder, and if so, which one?
I wrote about this a while back, but it’s time for an update along with some more detail about choosing a protein powder that works for you and your goals.
If your goal is fat loss (weight loss), substituting a protein shake or any other “liquid meal replacement” may not be in your best interest. Eating REAL FOOD satisfies you and the thermogenic effect of food (chewing and digestion) will help you as well.
If your goal is convenience and automation, then YES—a protein powder is a simple + effective way to increase your daily protein intake. If you frequently find that it’s 7PM and you haven’t hit your protein target for the day, enjoy a shake! And BOOM another day of consistency in the books.
Protein powder isn’t some magical fucking fat burner, but when you increase your protein intake over time and consistently lift weights you will build muscle. And the more muscle you have, the more fat you can burn. The supplement companies just like to skip the hard work part. Don’t worry about bulking up with protein powder—it takes even more hard work (especially for women) to “bulk up”.
Given that I am pretty particular about my protein powders I always ask people the following questions before I give them my recommendations:
- Do you have any food sensitivities or intolerances?
- What flavors do you like?
- When do you plan to use the protein powder?
- How do you plan on using it?
My favorite protein powders
I have several favorite protein powders and several different uses for each. If you are intolerant to wheat and dairy, have no fear, there is absolutely no bloating here!
My favorite protein powders for those with wheat and dairy intolerances are:
- Momsanity Dutch Chocolate (MY PREFERENCE WHEY FREE)
- Legion Athletics Dutch Chocolate (MY PREFERENCE WHEY)
- Amazing Grass Tahitian Vanilla
- Vega Sport
All come in chocolate and vanilla flavors. I often buy the vanilla and add cocoa powder when I want chocolate.
Another favorite of mine is Grass- Fed Collagen Peptides from Vital Proteins. It is unflavored and can be added to anything. Some clients add it to their morning coffee or tea, while I prefer to add it to a protein shake.
For those of you looking for a post-workout smoothie and are fine with dairy, another tasty option is Tera’s Whey, which is easily digested by most. Small containers can be a bit pricey, and sometimes if I am in a pinch I will buy the sample size at Whole Foods for travel.
If you have a sweet tooth, you may also want to try out Quest’s Line of Protein powders. THEIR STUFF IS SUPER SWEET. If you have a sensitive stomach, THIS LINE IS NOT FOR YOU.
Ultimately there will be some trial and error and your decision will always come to personal preference (like most components of my program).
Why all these questions? For nutrition to be sustainable, IT MUST BE ENJOYABLE. So you have to trust yourself to figure out what YOU LIKE!
Looking for more nutrition guidance?
Take a look at my Move Your Body online coaching as well as Nutrition coaching.
