How to Choose a Protein Powder

Protein shakes, smoothies, and drinks have become quite popular and there is good reason. When used correctly, protein shakes/smoothies can be a very effective tool to manage or lose weight, make a great small balanced snack or meal on the go, and can supplement nutrition as well as help to build muscle and curb cravings. However, the key to ensuring you get all these benefits out of your protein shakes or smoothies is choosing the right protein powder!

Easy right?! WRONG! It can be pretty overwhelming and downright frustrating choosing a protein powder with all the different choices and ingredients out there today. To help you narrow down your choices, this week's What's That?! Wednesday post discusses the top 6 things to look for when choosing a protein powder, plus we share our favorite brands, and give you a few recipes to please your palette, boost your nutrition, and curb your cravings!

Top 6 Things to Look For When Choosing  a Protein Powder:

1. Go for a Plant Based Protein Powder
   Pea protein or a blend of pea, quinoa, cranberry, chia, and/or chlorella. These types of powders are usually easier to digest for most people and contain healthy amounts of plant nutrients and fiber to give you a nutritional boost and keep you energy levels up.
   
   
2. Allergen Free (Gluten, Dairy, Soy, Casein, & Whey Free)
   While not everyone is "sensitive" to these allergens, several large scale studies show that these foods contribute to increased inflammatory responses as well as a decrease in your body's ability to burn fat and maintain a stable blood sugar. Modern day wheat and dairy can be filled with complex, toxic proteins that the body has a hard time digesting and therefor can lead to an increase in blood sugar and insulin responses which leaves you feeling fatigued. We find that the majority of our clients do best using a plant based protein powder. 
   
   
3. GMO-Free & Hormone-Free
   Avoid harmful chemicals, pesticide residue, and hormones that disrupt your body's ability to communicate, burn fat, and build muscle effectively. Choose organic, GMO free, and hormone free. 
   
   
4. High in Protein (>20 grams)
   Many products claim to be "protein drinks" when they are actually mostly starchy and sweet. To keep your cravings in check and help you build muscle, we recommend a powder with at least 20 grams of protein. 
   
   
5. Low in Carbs & Sugar (<15 grams of carbs and <than 10 grams of sugar)
   Getting the right type of carbs and as little sugar as possible will help you maintain your energy levels throughout the day, avoid fatigue, and diminish the cravings that can derail your health goals. 
   
   
6. No Artificial Sweeteners
   Avoid products with artificial sweeteners like splenda, sucralose, sorbitol, etc....these sweeteners can sabotage your health goals by making you hungrier, slowing your metabolism, decreasing bowl regularity and increasing bloating, fatigue and fat storage. 

Some of the brands that we use or know meet this criteria are:

• Plant Fusion
• Vega Sport
• Hemp Force or just straight Hemp Protein by Nutiva
• Jay Robb
• Vital  Proteins Grass-Fed Collagen Peptides
  

All of these brands can be found at more natural food stores as well as online from places like Amazon. I often find better deals online, especially if you are willing to do regular, pre-scheduled shipments - many online retail sites will give you a small discount for doing so. Like anything, it comes down to your taste, so you may have to try a few before you find the right one. Keep in mind you can always try the single serving packs as your test before buying a huge tub. 

Check out some of our favorite smoothie and shake recipes here:
Perfect Green Smoothie
Pumpkin Green Smoothie
"Kick Your Carvings" Chocolate Shake

~In good health,
BIllie & Jennifer