The Busy Woman’s Guide to Protein Powder (Part 2)

Protein & Protein Powder / Uncategorized

Getting started with protein powder supplements can be overwhelming.  There are SO many different protein powders out there and so much information to digest – it can be confusing.

In this Blog Mini-Series – I’ve distilled everything I think you need to know about protein and protein powder into a few quick points.

This is PART 2 of the Protein Powder Blog Mini-Series, where I’ll provide a quick guide to 7 things busy woman need to know about protein powder.

 

Click HERE to access PART 1, which provides a general primer on protein.

Let’s jump in!

The Busy Woman’s Guide to Protein Powder

1. What the heck is protein powder?

A good protein powder is a nutritional supplement that is high in protein and derived from real food.

There are several types of protein powder available. Each type is distinguished by the underlying protein/food source.

Some of the different types of protein powder include: 

  • whey protein and casein protein (which are the two types of proteins found in milk);
  • plant-based proteins powders (which can be derived from one or more plants like hemp seeds, peas, quinoa, soybeans and other plants);
  • egg protein powder;
  • collagen protein powder; and
  • brown rice protein powder.

Protein powders are made through a variety of different scientific processes that I won’t even pretend to fully understand! Such processes involve things like intense microfiltration; hydrolysis; concentrated heat drying, enzyme-based processes and a host of other methods to filter out protein from the original sources.

2. Why do people use protein powder?

Generally, people use protein powders as a quick and simple way to help meet their daily protein intake goal.

As noted in PART 1 of this Series (6 Facts You Need to Know About Protein) your target daily protein consumption depends on your particular health goals (i.e., maintenance, preventing protein deficiency, improving fat loss, or growing your muscles).

Whatever your health goal – generally people will use protein powder as a quick and simple way to make sure they meet their desired protein intake for the day.

So, for example, if you’re usually in a rush in the morning and skip breakfast but you know you need to get in 30 grams of protein in the morning to stay on track with your protein intake for the day – you could add a protein shake to your morning routine to meet your goal.

Or, for example, if you eat a plant-based diet and find it challenging to consume a sufficient amount of lean protein (i.e., protein without all the carbs or fats), then you could drink a protein shake to hit your daily protein goal.

3. Do I need to add protein powder to my daily routine?

 Protein powder supplementation is not a necessity. 

You can get protein from real whole foods, so it’s not necessary to use a protein powder. Rather, protein powders are a great supplement if you want a quick and simple way to add a complete protein to your diet. 

4. How do I add protein powder to my nutritional routine?

There are several ways to add protein powder to your daily or weekly routine.

Protein powders are great for adding to your smoothies, homemade protein bars, oatmeal, or simply with water.  You can also just add protein powder + a mixer (like water or almond milk) to a Blender Bottle, then shake and drink.

One way I use protein powder is to drink a POWER SHAKE after my morning workouts.

Power Shake Recipe:

Blend together:
– 12 oz. water/coconut milk (or whatever mixer your desire)
– 30 grams of protein powder (usually 2 scoops)
– 1 Tbsp. Unsweetened Almond Butter
– 1 Handful Spinach (you won’t taste it in your shake)
– 1/2 -1 cup frozen fruit (I like frozen banana and strawberry)

5. When is the best time to use protein powder? 

For most people, there is NO best time to use protein powder; however, there are a few things to keep in mind.

— First meal of the day (within 30-90 minutes of waking up): Studies have shown that consuming 20-30 grams of protein within the first 60 minutes of waking up can help improve weight loss.
— Post workout. Although protein aids in repairing the muscles for quicker recovery – studies have shown that muscles will synthesize protein for up to 48 hours after a workout – so there’s not a huge rush to chug a shake immediately after a workout – for most people.
— Nighttime consumption: A lot of protein powders include some energizing component like green tea, or coffee bean extracts to boost energy – so be mindful of these types of ingredients as they may not be great for consuming within 1-3 hours before bed. 

6. What other factors should I consider about protein? 

Supplementation. Protein powder is a supplement not a replacement for clean, balanced nutrition. It’s really important to first focus on eating a balanced diet filled with real whole foods, and then incorporate protein powder if you desire.
 
Moderation. Generally, protein powder is not intended to be consumed several times a day, all day long. If you choose to add protein to your diet, I recommend starting with one serving per day to try it out and see how your body reacts. Again, rely on real whole foods first, and use the shake to supplement a gap in your nutrition or support you when you’re in a rush.
 

7. What type of protein powder should I use?

 I love and use the following plant-based protein powders/brands.

VEGA
Garden of Life
Sunwarrior
Plant Fusion
DISCLAIMER: This post is intended for educational purposes only. As with all nutritional advice, you should consult your doctor when adding supplements to your diet. 
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