Protein Powder 101: Getting a Good Start

Protein powder can be a very useful supplement to your active lifestyle diet. Whether as part of your exercise routine or part of a weight loss program, protein powders contribute to muscle-building changes in our bodies. Like any supplement, knowing why to use protein powders is as important as knowing how to do it safely. Here are a few ideas to get you started.

What is a Protein Powder?

The simple answer is that protein powder is a dried concentrate of a protein source designed to be mixed with other liquids, thus increasing dietary protein intake. But that is only part of the picture.

Protein powders come in all kinds of formulations. A walk through the sports supplement section of your local grocery or big box store will show you a wide variety of powdered protein preparations. So many versions in fact that even with some knowledge of the product, it can be difficult to make a sound informed decision.

So let’s keep it simple.

Most protein powder brands start with whey protein. This is an abundant and inexpensive protein derived from cow’s milk. While contributing a significant amount of protein, whey also contributes some fat and cholesterol to your diet.

For those watching fat calories, though you may not need to, whey isolate has much of the fat and cholesterol removed, so the mix provides more protein.

For Vegans and Vegetarians, dairy may not be allowed, so alternate sources of protein are also produced for the marketplace. When looking at plant protein powders, the important feature to note is that a combination of protein sources will be needed to provide your body with a complete protein – a combination of nine essential amino acids that your body can fully utilize. Think: beans and rice. A legume powder (beans, peas, soy, etc.) is usually combined with brown rice powder to produce a complete protein.

In contrast, animal sources of protein (dairy) are already complete and do not need to be combined to be available for nutrition. They also include cholesterol and some saturated fat though.

Despite all of the advertising, most protein powders fall into these general classifications. Simple, right?

The Formulations

This is where the marketers drive us crazy.

Protein powders, on their own, don’t really taste like much. Actually, they taste pretty awful, hence the addition of other powdered substances to render them palatable. Sugars and flavoring agents (some are natural, some are synthetic) are added to the mix to make the concoction drinkable when combined with a liquid.

If you are trying to lose weight using a protein powder, watch out for these added sugar calories slipping in and working against your weight loss goals. When shopping protein powders, check the ingredients and the carbohydrate content. Finding a brand with fewer carbs will help with your goals.

Then there is the Bro Science from the gym folks and protein powder recipes get a real makeover with different amino acids, fatty acids, and other unpronounceable chemicals added. It is all very confusing but there is a way out of the muddle.

Keeping It Simple

Protein powder supplements are just that; supplements. In reality, we could all get by just fine consuming food protein in combination with our activities. You can meet your exercise and/or weight loss goals with real food. Protein powders are just a convenience.

As supplements, protein powders also pack a real calorie punch, so think of them as a meal replacement rather than a between meal snack. If consumed in addition to full meals, you may be wondering why your weight goals are not being met.

Shop around and find a formulation that has more ingredients that you can pronounce and a nutrition panel that describes what you want. A goodly amount of protein, lower carbohydrates, and keep an eye on the fats for the calories they add.

If you are buying whey protein, buy one that is mostly whey. Skip the special recipe versions designed to build muscle fast, lose weight fast, etc. There are no magical formulas, other than those that separate you from your money quickly.

Whey protein does have a reputation of digestion upset for some folks, so look at plant-based protein powders. Even if you don’t have digestive issues, plant proteins can give you some additional options in your supplement selection.

One additional perk that plant proteins give you is the option to buy the raw materials. Various bean and rice powders are readily available for purchase online. Build your own protein mix and skip all of the parts you don’t want.

Have fun! Adding additional protein to your diet can be an entertaining and tasty activity.

 

Just imagine, how much easier our lives would be if we were born with a ‘user guide or owner’s manual’ which could tell us what to eat and how to live healthy.
 ― Erika M. Szabo

Recipe

Here’s a quick and easy recipe that works great on the grill. By having the option to pick your protein source, this will work for vegans, as well as the heartiest of carnivores in your family or group.