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Note from Joy: Not surprisingly, the most popular New Year's resolution is eating better and weight loss. This is why this post will come in extremely useful to you especially if you've entered the world of smoothies & shakes. It can be extremely confusing when you go to the health food store trying to decide which protein powder to purchase. So I asked Adam Vacon, holistic nutritionist and part of the Joyous Crew, to share his knowledge about supplementing with a powder. EnJOY!
As a holistic nutritionist, I am often asked a lot of different questions about protein powders:
First things first, protein is a very crucial nutrient that has many metabolic purposes and we all need high-quality protein daily. It is the nutrient that helps our bodies build muscle, balance blood sugar, reduce sugar cravings, create hormones, modulate our immune systems, and much more!
Sometimes it can be a challenge to get enough protein in our diet especially if we have dietary restrictions such as being vegetarian or vegan. When we are lacking in protein for an extended period of time we may experience muscle loss, fatigue, constant sugar cravings, poor recovery from injuries, and even hair loss.
One really easy way to supplement our diets to ensure we are getting enough protein daily is to use a high-quality protein powder. I do realize it is very difficult to choose a high-quality protein powder given the vast amount of protein supplements on the market, so I will give you the nutritionist-approved guide to picking out a great protein powder.
What Form of Protein is Best?
There are several different forms of protein you can get in a powdered form; the most typical being whey protein. Whey protein powders are very readily available, however, they are best used for specific purposes like post-workout muscle building, immune boosting in disease states or recovery from injuries. I do not recommend whey protein as a daily supplement for the average person because many people develop food sensitivities as a result and it can be very hard on digestion, which causes gas and bloating.
Instead, I prefer using plant-based protein powders on a regular basis because they are easy on digestion and are hypoallergenic, meaning they are very unlikely to cause food sensitivities or allergies. Another benefit to using plant-based proteins is they are typically made using far more natural ingredients than whey protein powders and do not contain artificial sweeteners like aspartame or sucralose.
How to Select a High-Quality Plant-Based Protein Powder
When purchasing a plant-based protein powder there are a few things to watch out for. First is the type of protein used. There are several different types of plant-based proteins and typically there will be a blend of different proteins together. Sprouted rice protein is a great option as well as combinations that include pea, rice protein or hemp protein. Personally, I prefer the blends of different plant-based proteins as they mix better when added to a beverage. This is especially noticeable if you are not using a blender.
What to avoid in protein powders is also a must when shopping around! Always avoid artificial sweeteners like sucralose or aspartame. If these are in a protein powder it is not worth purchasing. A high-quality protein powder should be sweetened with stevia. Also, soy protein powders are best avoided as they contain high levels of phytoestrogens that may interfere with hormone balance over time.
Recommended Protein Powders
There are few great plant-based protein powders on the market. My favourite is Genuine Health vegan proteins+ for several reasons. It can be easily mixed with water, tastes good, has a very balanced blend of vegetable proteins, and is very affordable. I also really like Sunwarrior sprouted brown rice protein and Progressive harmonized vegan protein powder. Each of these can be found in most health food stores and the nice thing about Genuine Health products is they are readily available in many grocery stores and pharmacies.
How to Incorporate Protein Powder into your Diet
There are plenty of ways to add these great sources of protein to your diet, including smoothies, to almond or hemp milk. Joy even has a delicious protein bar recipe that uses Genuine Health vegan proteins+.
I hope this blog has cleared-up your own questions about protein powders so you can now take advantage of all the benefits of using a high-quality plant-based protein powder.
Can I ask your thoughts on these protein powders? : - http://www.iherb.com/PlantFusion-Nature-s-Most-Complete-Plant-Protein-Vanilla-Bean-2-lb-908-g/28950 (and is vanilla okay?) - OR what about this one? http://www.iherb.com/Life-Time-Life-s-Basics-Plant-Protein-Mix-Natural-Vanilla-Flavor-18-52-oz-525-g/10900 - and Sunwarrior? They have a "blend" I think ? I have sensitive digestion and normally prefer whey a lot more since those vegan ones tend to be "funkY' and "complicated" (simple is good for me) and I don't want something that tastes chalky or disgusting....but curious if any vegan powder might work for me. Your thoughts on the 3 above would be GREAT. Thanks.
ReplyHi Joy - would you recommend any of these based on best taste? I tried the vega chai protein a few years ago and couldn't even get near the stuff. I'd like to try out the Genuine Health product, but I'm worried about wasting a container because of the taste . thanks!
ReplyI believe Hemp is the best type of protein out there. After being on whey for 2 years, it gave me results but also gave me an upset stomach and bloating. Then i tried soy but that just isnt recommended since it creates hormonal imbalances in both men and women (contains estrogen). Hemp is neutral, unprocessed (cold milled), has lots of benefits, fibre, and it makes my muscle mass last a lot longer. Check out: http://www.gonjaprotein.com. I usually get their organic stuff.
ReplyYou are right, hemp is a great blend, but any protein that you eat every single day you can be sensitive too. The best thing to do is to rotate your protein powders. Or better yet, get a blend of various plant based protein.
It's so true that taking the same type of protein for a long time will create imbalances... I was also on whey for a few years and I couldn't sleep well because of the upset stomach. Like anything in life, a varied diet is key. Alternate between a few would be the best idea, but of course, cost can be a big problem, as well as taste. I wonder if you could make your own protein mix....
ReplyGreat article. I generally agree that plant-based protein powders are probably easier on the stomach than whey-based ones, though generally people who are lactose-intolerant have it worst with whey. (Although, it's funny since I'm lactose-intolerant but I really have never had problems with whey; its cousin, casein protein powder, causes more problems from my research.) One final note, though: plant-based proteins generally don't have all the amino acids that animal-based ones do. But if you mix a protein powder based on legumes (say, peas) with a grain-based one (rice), then you'll get all the amino acids!
Reply[...] And of course, protein powder — an essential smoothie component. I prefer plant-based protein powder blends. Here’s a great post from guest blogger Adam on Choosing A Protein Powder. [...]
ReplyHi, I have started having a vegan protein powder for breakfast every morning. I was told that you require animal protein in order to properly digest this type of protein - is this true?
Reply[…] Choosing The Best Protein Powder […]
ReplyJoy I would be curious to hear your opinion on how Genuine Health Vegan Protein+ compares to Vega in terms of ingredients and quality(other than cost)? Thanks:)
ReplyAwesome blog thanks.
ReplyGreat protein shakes is more advantages.
ReplyVery informative! I haven't read much about plant-based powders but this article has been very helpful. I only use whey at the moment but i might need to start looking into plant based powders!
ReplyI would agree that Vegan protein or pre-digested protein is best protein to consider. As an athlete there are many to consider but few that meet my sniff test. So many are compromised because they have been derived from 'food resources' unknown and created in formulation mills that could care less about you and me.
ReplyHey, I have few questions in my mind, actually I just recently started workout, and I do take protein full vegetables and fruits as well as other normal diet products, but I have heard that taking protein powder will be must to build some muscles. And I have shortlisted some powders too from Protein Powders Cage and one of those is Whey Protein Powder and I know it is the best one that men are taking, but I don't know whether it will good for me as well? As I do not want big arm muscles but looking to get some muscle in my legs, so do I need to take protein powder? I am very confused over this, as I fear that these unnatural supplements can be dangerous for women as told by my friend in gym. So looking for some guidance over this, please help me out, whether I should take protein powder or not?
ReplyHey Brenda!
All of these are great questions! I totally get it – the protein powder industry sure makes things super confusing!
In the way of protein power, we typically recommend Genuine Health's Fermented Vegan Protein Powder which is made up of plant-based proteins, making it very easy to absorb and easy for our body to use. Since it's fermented, it will make it even easier to digest which a lot of people tend to have difficulty with when it comes to protein powders.
The truth is, it is actually very difficult to get big and bulky! Simply taking a protein powder won't do that to you, although magazines ads will make you believe that :)
If you are working out/weight training, protein powders can be very beneficial to help rebuild the muscle you just broke down during your training session. But even on a regular basis, throwing a scoop of protein powder into your smoothie is going to make it a much more balanced meal, meaning you will be much more satiated for a longer period of time. It is also helpful in balancing blood sugar if you're having more of a fruit-filled smoothie.
If you have any further questions, don't hesitate to reach out :)
Rachel - Joyous Health Team
This post was extremely helpful and thank you so much for providing this information! This was exactly what I was looking for! I've recently started using protein powders and started asking questions about plant vs animal protein, added ingredients and sweeteners, and the different types out there. This answered all my questions!! I'm really excited now to try some of your recommendations :):):)
ReplyHey Cindy, So glad you found it to be helpful :) What protein powder are you currently using and how do you like it? We have a ton of recipes on the blog that use protein powder to make it more filling and blood sugar balancing! Rachel - Joyous Health Team