How to Choose a Clean Protein Powder Right for You

​The protein powder aisle – whether in-store or the virtual ‘aisle’ online – can be overwhelming. With the incredible deluge of options available, it’s easy to get confused and frustrated. Every brand promises different things, and it can be hard to separate fact from fiction.
 
What is the right protein powder for me? This is a question I am asked a lot, especially this time of year as people focus on their wellness efforts. Protein is an essential need to assist in the growth and repair of our muscles.  People who are limiting their amount of animal protein either for health concerns, digestive issues or personal choice may have trouble achieving their recommended amounts.  Adding protein to a meal in proper proportions can increase the sense of being satisfied after a meal and may also lead to weight loss.
 
With a little pre-planning and research (below), you can have healthy, tasty meal and snack options without all of the junk that is contained in processed, packaged foods.  These are foods that your body can’t and doesn’t know how to digest causing a metabolic nightmare. 
 
But how do you choose the best protein powder when there are so many options out there?

​The options are endless. 
 
Determine why you are using protein powder.  If you are controlling your weight, it is best to take in a steady supply of protein at each meal/snack to feel satisfied. If it is recovery after exercise, consume the protein within 60 minutes post workout. Muscles are most responsive to protein for growth and repair at this time.
 
Here are some simple guidelines to follow when looking for the healthiest protein powder option:

1. Choose a high-quality protein powder. Many people choose plant-based protein powders over dairy based (whey or casein powders) due to lactose intolerance or sensitivity to dairy proteins. Some of the intolerances may show up as inflammation, bloating and skin conditions. Dairy proteins can also raise insulin and activate some cancer-signaling pathways (source).
2. Whey proteins and the gluten challenge. Many athletes like whey protein due to the muscle building properties it provides as a complete protein.  According to MayoClinic.com, there is good evidence whey protein increases muscle mass and muscle strength. Whey protein powder is a complete protein meaning that all amino acids are present.  These are the building blocks of protein needed for protein to do its work. However, people need to be careful. Even though whey protein is intended to be gluten free, not all whey protein powders are gluten-free. Many whey protein powders contain the ingredient “glutamine,” which is derived from wheat protein. Therefore, people with celiac disease or non-celiac gluten sensitivity should not use whey protein powder that contains glutamine. 
3. Choose a plant-based protein powder instead. Plant based proteins include those made from pea, brown rice, hemp or mixed plant proteins.  Some of the most common mixed protein powder sources include any of the following: peas, brown rice, hemp, quinoa, alfalfa, flaxseeds, pumpkin seeds or chia seeds. There are many benefits to plant-based proteins including aids in weight loss, supports heart health, may promote kidney function, increases muscle thickness, balances blood sugar levels. Plant based protein powders also alleviate both dairy intolerances and gluten sensitivities. 
4. Choose quality products. There are many high quality, great tasting products available.  My personal favorite is a gluten free, non-GMO, vegan, and soy free product made by a cancer survivor and doctor called Orgain Organic Protein & Superfoods. The powder is pea, brown rice and chia seed protein coupled with organic fruits, vegetables, food-based vitamins, grains, grasses, probiotics. Clean ingredients translate into clean taste and easily digestible.
5. Read ingredient list.  Read the labels and avoid: sugars, sweeteners (artificial or refined such as dextrin/maltodextrins), artificial flavors, colors, thickeners and stabilizers, i.e., guar gum, lecithin, xanthan gum, vegetable oils, gluten, dairy, or milk ingredients, GMOs, soy protein or soy derivatives, and toxic, filler, non-organic ingredients.  In my experience, the more chemicals and additives, the “chalkier” it tastes. Choose a protein powder that is either unsweetened or sweetened naturally with fruits. If you absolutely must have a sweetener added to your smoothie, add a squirt of honey to your own.
6. Grassfed, non-GMO, and rBGH free. If you do choose whey protein and it fits your budget, look for one that comes from grass-fed cows and is certified non-GMO and rBGH free. This means that the cows are well cared for and that the end product is more likely to be free from contaminants.
7. Special dietary needs. If you have metabolic conditions, autoimmune or digestive disorders (i.e., diabetes, kidney disease, lactose, celiac, gluten intolerance, or irritable bowel syndrome) talk with your doctor or health coach on what choices may be best for you.  People with kidney disease can have protein, but in limited amounts per serving. Diabetics need to have a no sugar shake and limit the carbs.  Gluten, artificial sweeteners and other additives as mentioned above will wreak havoc on gastrointestinal intolerances.

 
Alternatives are Many
After choosing a healthy powder that fits your needs and taste preferences, add a scoop or two to your protein shakes and smoothies and use as a meal replacement or after workout boost. Experiment with a variety of flavors.  Sprinkle or add cacao powder, nuts or seeds (hemp, flax, chia), shredded coconut for added protein and flavor. 
 
Boost your oatmeal with protein powder at breakfast.  Add to your plain Greek or coconut milk yogurt with fruit and a little honey to aid your weight loss efforts.
 
Supplement snack recipes with added protein powder. Once of my favorite take-on-the-go power snack is protein balls.

​Eating healthy doesn’t have to be hard!  With a little bit of creativity, experimental conscious effort, and few dietary changes you will feel better, boost your energy and reap the rewards!

If you are ready for lasting, healthy lifestyle changes, 
CONTACT ME for a FREE health consultation. 
Let’s get the conversation started and determine how I can support
​you on your health journey in 2019.