Protein Powders: what to know & which to choose

Life is busy. Mom life is even busier.

Sometimes I don't have time or maybe even the energy to make myself a healthy lunch or snack and I need a fast option that will support my muscle building goals. Protein shakes have really been a saving grace for me!

Protein powders are everywhere, so how do we know if we need to use them?

Are they healthy for us?

Can you give them to your kids?

What kind of protein is best for you?

Let's answer some of those questions because it continues to come up with clients and followers over on social media and there's definitely right and wrong ways to include these powders

Do I need to use a protein powder?

Short answer, no. If you include a sufficient source of protein at each meal and each snack during the day then you should be fine.

If your life is like mine, and time gets limited or life gets chaotic and you need a quick option, then it could be a useful supplement.

Protein is great for fat loss and maintaining a healthy weight and having enough every day will support muscle. If you're not getting enough protein you may find that sugar cravings will creep up on you or you may feel tired during the day, or you may not be seeing results from your weightlifting sessions like you want.

So the bottom line is, if you're sure that you're not getting enough protein every day, then a supplement may be helpful.

To learn how to ensure you're getting enough protein, consider working with me online so that you're able to make the best improvements for your goals and lifestyle with practical macro support!

What type of protein is best?

There are so many options to protein powders out there, but they're not created equal. The type of protein you use is up to you and what makes your body feel its best.

If you're intolerant to dairy then I'd stay away from whey proteins altogether. If you're only slightly sensitive to dairy you could start by trying a whey isolate versus whey concentrate. Whey isolate protein is further processed which removes more of the lactose from the protein.

There are also beef protein powders or goats milk protein for an animal-based protein option. Any of these animal based proteins will be absorbed the best, utilizing all that goodness you’re consuming.

For plant based protein options you could go with pea, hemp, rice or peanut powders. Plant protein powders may not be as absorbed as well, but that doesn’t mean they’re out of the question.

No matter which type of protein option you choose, the quality of the powder itself is probably more important...

What should I look out for in a protein powder?

The top things to look for and to avoid in a protein powder are these type of ingredients:

-Soy! Processed soy products like found in protein powders along with soy ingredients like soy lecithin or soybean oil are ingredients you’ll want to limit. If you plan to enjoy a protein shake every day, you’ll want to choose better ingredients.

-Processed oils. Soybean, canola, or safflower oils are no good. These fats are trans fats that may lead to heart disease, increased fat, diabetes and metabolic issues.

-Fake sugars. Sucralose is a very common one to look for in an ingredient list, it seems to show up often in these protein powders. Aspartame, erythritol, sorbitol, xylitol, or stevia are bad, fake sugars we want to avoid. They've been shown to be hard on the gut and may cause things like headaches for some people.

-Added sugars. Sometimes a protein powder just has too many carbs per serving from added sugars. This creates an issue if you use the powder in something like a smoothie where you add additional fruit and may end up with quite a carb-heavy protein shake. Save your calories and opt for a lower sugar option.

Do my kids need a protein powder?

Short answer is no. Especially if they eat a real food protein source with every meal like eggs, dairy or meat. If you end up making a smoothie for a quick lunch, for example, then it might be helpful to use a protein supplement as a fast protein source.

Healthy Heights has been a supplement I've used for my kids in the past which also includes probiotics, vitamins, minerals, and omega-3 fats. It's more like a multivitamin that also includes some protein in the right proportions for kids (ages 2+).

What kind should I get?

I've tried many, many types of protein supplements in my day. It really boils down to what you're looking for and why.

Currently, my protein powder of choice is Orgain Protein Powder. It is organic, has a clean ingredient list, greens from veggies, and even probiotics in it. For myself I use two full scoops usually once per day. I use this for my kids in their smoothies, but I only use half to one scoop.

What other questions do you have about protein powders, protein needs, or feeding your kids?