My recommendations on protein powders

I wrote this article to address some of the questions my clients are asking me. They are confused about protein powder options on the market and don’t know which one is good for them.

Most of us are using protein powder, including myself, for convenience. It is easy to make a nutritious protein smoothie first thing in the morning. It can be consumed at home, in the car or at work. We love these options!

Protein powder is also very easy to digest, therefore highly recommended to people with digestive issues, athletes, or anybody who takes their health seriously and monitors protein intake.

Animal protein powders should be obtained from organic and grass-fed animals. They should not contain any artificial sweeteners, preservatives or genetically modified (GMO) ingredients.

Here are some animal protein powders I suggest:

1.      WHEY PROTEIN POWDER

This protein powder is very popular, but only beneficial to people who do not have dairy protein sensitivity or allergies. I have to mention, that in my practice, I frequently observe dairy sensitivity manifested as eczema, irritable bowel syndrome, headaches or low energy.

Reason to use: increases lean body mass, enhances muscle protein synthesis

Recommended: Progressive Harmonized Protein, Genuine Health Greek Yogurt or BioTrust

Milk Chocolate

2.      COLLAGEN PROTEIN POWDER

I like collagen because it’s tasteless and dissolves easily, therefore it can be mixed with any liquid including water, coffee, tea, soups or smoothies.

Reason to use:  improves skin’s elasticity, decreases signs of aging, reduces joint pain and improves muscle strength

Recommended: Great Lakes Gelatin Collagen Hydrolysate, Bulletproof Upgraded Collagen

 

3.      BONE BROTH PROTEIN POWDER

Broth cooked from beef bone is incredibly healthy, and full of nutrients.

Reason to use: contains a mixture of collagen, gelatin and glutathione – an antioxidant that has anti-inflammatory properties and helps to repair tissue

This powder can be purchased in a variety of flavors, in a sweet form for smoothies or an unsweetened form that is a perfect addition to soup.

Recommended: Ancient Nutrition Bone Broth Protein

There are a number of plant based protein powders for vegans, vegetarians or anyone who prefers this option. Note - these proteins do not contain the full range of amino acids that animal proteins do.

Here are some plant-based protein powders I suggest:

1.      FERMENTED PROTEIN POWDER

If you suffer from intestinal discomfort, I would recommend this option.

Reason to use: fermentation allows the body easy access to amino acids for healing and tissue repair

Recommended: Genuine Health Fermented Vegan Protein

2.      PEA PROTEIN POWDER

It contains branch chain amino acids, which are very important for muscles recovery and healing.

Reason to use: it’s perfect for weight loss, hunger and craving control. Research suggests that this protein has an excellent blood-sugar balancing effect

Recommended: Now Pea Protein

3.      BROWN RICE PROTEIN POWDER

It contains a spectrum of amino acids, including methionine, cystine, and tyrosine which help with cartilage building and neurotransmitter synthesis.

Reason to use: boosts lean muscles, decreases fat mass, lowers cholesterol and balances blood sugar levels. Rice is also hypoallergenic.

Studies revealed that rice may contain arsenic, therefore you should purchase organic rice products

Recommended: Sunwarrior Protein

4.      HEMP SEED PROTEIN POWDER

Hemp seeds are a complete source of protein. They are easier to digest than proteins from grains or nuts. This is the perfect option for vegans.

Reason to use: rich in anti-inflammatory omega 3 fatty acids, beneficial to the cardiovascular system, skin and digestive system.

Recommended: Organic Hemp Protein

WHY DIDN’T I LIST SOY PROTEIN?

In my practice I do not recommend soy protein to anyone. Soy is usually genetically modified (GMO) and may cause a variety of negative health effects.

This protein can reduce thyroid function, enlarge the thyroid, or it can disrupt the endocrine system due to presence of estrogen-like compounds.

Based on research, I do not recommend soy protein powder. Thankfully we have much better options!

HOW DO I DECIDE?

The protein powder I choose for my clients and for myself depends on several factors:

·         Health needs

·         Type of workouts

·         Lifestyle and personal preference

·         Eating habits

·         Budget

In addition, I suggest using two or even three different types of protein powders to ensure a full range of amino acids for good health, muscle repair, and to prevent development of sensitivities. 

If you have questions regarding your food, weight, or health issues, please contact me and I will be happy to work with you.

Please share this article with family and friends who would benefit from reading it!

To your health,

Maria Pawlicka M.Sc., BAA, CNP