Protein Powders to Power You Up On the Go
As a part-time gym nutritionist in Texas, I've seen many people come through my doors asking about the best protein powder to use. There are many different types of protein powder on the market, so it can be tough to know which one is right for you.
In this article, I'll discuss the different types of protein powder and help you decide which one is right for you. I'll also discuss soy protein, but I don't recommend it.
Whey or Plant-Based?
Choosing between plant-based and whey protein powders is a crucial decision for your dietary and fitness needs. To make an informed choice, let's explore how they compare.
Protein Source
Whey protein is derived from milk, offering a complete amino acid profile. Plant-based protein powders, on the other hand, are sourced from plants like peas, brown rice, and hemp, and they aim to create a complete amino acid profile by combining different plant sources.
Digestibility
Whey protein is known for rapid digestion and absorption, making it an excellent choice for immediate post-workout nutrition. Plant-based protein powders are generally well-tolerated but may have slightly slower absorption rates, although some formulations aim to enhance digestibility.
Nutritional Content
Whey protein is protein-dense with minimal carbohydrates and fats, primarily used for muscle-building and recovery. Plant-based protein powders vary in protein content depending on the plant source and can provide dietary fiber and additional nutrients like omega-3 fatty acids, iron, and magnesium.
Dietary Considerations
Whey protein contains dairy and may not suit those with lactose intolerance, dairy allergies, or specific dietary preferences like vegan or vegetarian diets. Plant-based protein powders are dairy and lactose-free, suitable for those with dairy allergies and those following plant-based diets.
Allergen Potential
Whey protein may trigger allergies or sensitivities in some individuals, especially those with dairy allergies. Plant-based protein powders are generally hypoallergenic and less likely to cause allergic reactions, making them a safer option for those with common food allergies.
Environmental and Ethical Considerations
Whey protein's production is tied to dairy farming, which can raise environmental and ethical concerns. In contrast, plant-based protein powders are often considered a more sustainable and ethical choice, aligned with principles of animal welfare and reduced environmental impact.
Flavor and Texture
Whey protein powders typically have a creamy and smooth texture, offering a range of flavors. Plant-based protein powders may have a slightly grittier texture and come in various natural and flavored options. So be aware of your own preferences when choosing your specific protein supplement powders.
Cost
Whey protein varies in price but is generally considered affordable. Plant-based protein powders can be slightly more expensive due to the sourcing of plant ingredients. Additionally, converting raw plant proteins entails cost but the pay-off is having vegan friendly options to supplement your body’s protein needs.
Your choice between plant-based and whey protein powders should align with your specific dietary preferences, nutritional requirements, and lifestyle choices. The best protein powder for you is the one that suits your personal needs and taste preferences.
Protein Powders
Below are six different protein powders that can serve as options if you’re looking for a specific combination of proteins and nutrients that will fit your current dietary regimen. Be it traditional whey protein or plant-based protein powders, there’s a good chance you’re going to find what you’re looking for.
Whey Protein
Whey protein is one of the most popular types of protein powder. It's made from milk and is a good source of essential amino acids. Whey protein is also easy to digest and absorb.
Ingredients
1 scoop of whey protein powder (chocolate flavor)
1 cup of milk (dairy or non-dairy)
1 ripe banana
1 tablespoon of peanut butter
1 teaspoon of locally-sourced honey
Ice cubes (optional)
Instructions
Add all the ingredients to a blender.
Blend until smooth and creamy.
Add ice cubes if desired for a colder shake.
Pour into a glass and enjoy your chocolate protein shake.
Pea Protein
Pea protein is a good option for people who are allergic to dairy or lactose. It's a good source of protein and fiber, and it's also low in fat and calories.
Ingredients
1 scoop of pea protein powder (unflavored or vanilla)
1 cup of unsweetened almond milk
1 cup of fresh spinach leaves
1/2 ripe avocado
1 tablespoon of honey or maple syrup (optional for sweetness)
Ice cubes (optional)
Instructions
Place all the ingredients in a blender.
Blend until the smoothie is well mixed and has a creamy consistency.
Add ice cubes if you prefer a colder smoothie.
Pour into a glass and enjoy your nutritious green smoothie.
Brown Rice
Brown rice protein is a good option for people who are looking for a plant-based protein powder. It's a good source of protein and fiber, and it's also gluten-free.
Ingredients
1 scoop of brown rice protein powder (vanilla or berry flavor)
1/2 cup of cooked brown rice
1/2 cup of mixed berries (strawberries, blueberries, raspberries)
1 tablespoon of almond butter
1 tablespoon of chia seeds
Drizzle of honey (optional)
Instructions
Place the cooked brown rice in a bowl.
Top it with mixed berries and drizzle with almond butter.
Sprinkle chia seeds and drizzle honey if you prefer extra sweetness.
Finally, sprinkle the brown rice protein powder over the bowl.
Mix everything together and enjoy your protein-packed breakfast or snack.
Pumpkin Seed
Pumpkin seed protein is a good source of protein, iron, and zinc. It's also a good source of omega-3 fatty acids.
Ingredients
1 scoop of pumpkin seed protein powder (unflavored or vanilla)
1 cup of pumpkin puree
1 cup of unsweetened coconut milk
1/2 teaspoon of ground cinnamon
1 tablespoon of honey (optional)
Ice cubes (optional)
Instructions
Combine pumpkin seed protein powder, pumpkin puree, coconut milk, ground cinnamon, and honey (if desired) in a blender.
Blend until smooth.
Add ice cubes if you want a colder drink.
Pour into a glass and enjoy your pumpkin seed smoothie with a hint of fall flavor.
Hemp Protein
Hemp protein is a good source of protein, fiber, and omega-3 fatty acids. It's also a good source of iron and magnesium.
Ingredients
1 scoop of hemp protein powder (unflavored)
1/2 cup of rolled oats
1 cup of water or milk (dairy or non-dairy)
1 tablespoon of hemp seeds
1 tablespoon of honey or maple syrup (optional for sweetness)
Instructions
Cook the rolled oats in water or milk according to package instructions.
Once cooked, stir in the hemp protein powder, hemp seeds, and sweetener if desired.
Mix well and serve your hemp protein oatmeal warm.
Fermented Vegan Protein
Fermented vegan protein is a good option for people who are looking for a plant-based protein powder that is easy to digest. It's made from fermented soybeans and peas, and it's a good source of protein and fiber.
Ingredients
1 scoop of fermented vegan protein powder (any flavor)
1 cup of frozen mixed berries
1 ripe banana
1/2 cup of coconut yogurt
Toppings (granola, sliced almonds, chia seeds, and fresh fruit)
Instructions
Blend the fermented vegan protein powder, frozen berries, banana, and coconut yogurt until smooth.
Pour the smoothie into a bowl.
Top with your favorite toppings for added texture and flavor.
Enjoy your protein-packed smoothie bowl.
I recommend trying different types of protein powder to find one that works best for you. You may want to consider your dietary needs, your budget, and your taste preferences. And always remember that these protein powders are supplemental to your actual dietary intake. Always remember to prioritize real food with your vegan, paleo, or any other dietary regimen. And, using these protein powders, will help you have a well-rounded nutrient and mineral intake..
