Should You Be Taking Protein Supplements?

If you’ve ever read a nutrition article or fitness magazine, you’re aware that protein plays at least a small role in your diet. You see bodybuilders and heavy lifters dumping protein supplements and water into shaker bottles post-workout. You can buy protein powders and protein shakes everywhere from online sports stores to Whole Foods Market to the refrigerator case at your local 24 Hour Fitness. But are protein supplements right for you?

Protein 101

Protein is a macronutrient (along with fats and carbs), that your body needs in significant amounts – hence the “macro” piece of macronutrient. Protein is made up of amino acids – aka the building blocks of proteins which are the building blocks of muscle. Protein boosts muscle mass (in part by building lean muscle), gives a boost to the immune system and keeps you fuller longer.

I talk about protein with every client – personal training clients, online training clients, nutrition clients and group class clients – within the first few days of meeting. Protein is that important if you’re looking to lose weight, build muscle, get stronger, live healthier and/or improve body composition. Protein supplements could play a role.

Your body uses protein to build and rebuild muscle (this is just one use of dietary protein, but it’s the one we’ll focus on for the sake of this article). If you exercise and/or strength train regularly, protein should be a key ingredient in your diet in order to get stronger and see results.

How Much Protein Do You Need?

The recommended daily intake of protein for the average, sedentary person is 0.8 grams of protein per kilogram of body weight (roughly 0.4 grams per pound of body weight). However, that is the recommended amount to avoid protein deficiencies in the average, sedentary adult. That’s not you.

You are neither sedentary nor are you simply trying to avoid a deficiency.

As an active adult looking to improve body composition, you should be shooting for 0.8-1.2 grams of protein per pound of body weight. For example, if you are a 140 pound woman, you should aim to eat 112-168 grams of protein each day. That’s 4-5 palm-sized servings per day.

When to Go Protein Powder

I’m a big believer in getting your nutrients from whole foods. That being said, it’s not always easy to consume enough protein from whole foods sources and adding a protein supplement might be a good move.

If you are trying to build muscle, are on a liquid diet for some reason (wisdom teeth pulled, surgery, etc.), or if you are having a hard time consuming enough protein or calories in general, it might be time to reach for a supplement. I’m a big fan of protein shakes post-workout for a couple of reasons:

1. You can throw protein powder in a shaker in your bag without worrying about having to keep it cold or heat it up to consume it.
2. It can be a healthy snack alternative when you get to the gym and find yourself hungry.
3. Your body is craving carbs (fuel) and protein post-workout and shakes are a fast-digesting and provide the ingredients needed to rebuild quickly.

Always Choose High-Quality Protein

According to the USDA, meat, poultry, seafood, beans, peas, eggs, processed soy products, nuts and seeds are classified as protein. Some sources have more protein per ounce than others. Protein supplements, in the form of whey, casein, hemp, soy (and more) powders, are considered alternative sources of proteins.

Your best bet when it comes to choosing any protein, powder or otherwise, is to prioritize quality. For example, although deli meat is high in protein, it’s often loaded with sodium and nitrates. Choose grass-fed, organic meat and poultry over processed options. Look for wild fish and full-fat dairy with no sugar added.

(psst…if you want my Healthy Grocery Cheat Sheet to make every grocery trip healthy and easy, grab it here!).

The same rules apply when it comes to sources of protein powder. Quality always matters.

Rather than get sucked in to a low price point, do some research and find out everything that you can about the product and the manufacturer making it. Supplements aren’t regulated in the same way that food products are regulated, so you have to have a bit more knowledge going into it.

Things to look for when choosing a protein powder:

• Third Party Seal of Approval – look for a seal of approval from a company unrelated to the producer.
• How the product is processed – high heat and chemical processing can drastically change the structure of a protein. Look for a company who uses low-heat processing and no chemicals.
• Additives – as delightful as Caramel Macchiato Espresso with Sprinkles protein powder sounds, check the ingredient label. You don’t need to be chugging a shake that has more sugar in it than it has protein.

I use protein from a company called 1st Phorm. I believe in the quality of their products and believe me, the Pumpkin Spice is everything it should be!

Picking the Right Protein Supplements for Your Goals

There are many forms of protein powder.

Whey is the most commonly used protein powder. Whey is a dairy product. It contains all of the essential amino acids and, as long as you don’t have a lactose intolerance, it’s easily digestible.

Casein is another dairy-based protein powder. It digests less rapidly than whey and so provides a steadier, more prolonged feed of amino acids.

Egg protein powders are typically made from egg whites. Because this protein is derived from an animal protein source, it is considered a complete protein.

Pea, hemp and brown rice proteins are popular for vegetarians and people with allergies. They are made from legumes, and are rich in BCAAs but not quite a complete protein. They are also slower digesting than casein.

Knowing which kind of protein to choose begins with your goals. Here are some guidelines.

If you want to build muscle, whey proteins are your best options. You want a protein that will absorb quickly post-workout so that your body can immediately start rebuilding and getting stronger. Why protein isolates fit this bill.

(Trying to build muscle? These nutrition tips will help you get the results you’re working for).

If you want to lose weight, choose a protein powder with no added sugars. Protein is still an important part of getting stronger and leaner, but you don’t need the added starches and sweeteners.

Get the Most Out of Your Protein Shake

If you choose to supplement your diet with protein powders, here’s how to get the most from them.

Timing –

If your goal is to get stronger and build lean muscle, consume a shake after your workout. Studies have shown that there is a greater increase in muscle mass and strength and greater reductions in body fat in people who consume protein around their workouts.

If your goal is instead to reduce overall caloric intake throughout the day, adding a protein shake to your morning routine might be a better option. Protein fills you up and keeps you fuller longer leading to fewer calories consumed during the rest of the day.

Combine Carbs –

When you finish a strength training workout your body is craving fuel. If all you give it is protein, that’s what your body will use to refuel and it won’t have much (if anything), left to then build muscle. Combing simple carbohydrates (that are digested quickly), with your post-workout protein shake gives your body its favorite source of fuel in the form of carbs AND lets the protein get to work doing what it does best: building.

Build a Better Protein Shake

Chocolate, vanilla, strawberry, cinnamon bun, pumpkin spice…there is an endless variety of flavors out there so try a few and see what you like. That being said, high-quality proteins can get expensive and if you’re like me and get bored with one flavor day after day, it’s a better idea to pick basic flavors (chocolate and vanilla), and create your own flavor bombs on top of that.

For the following recipes I recommend adding the protein powder after most of your ingredients have blended together.

Mocha Espresso
1 scoop chocolate protein powder
½ cup unsweetened almond milk
½ cup cold coffee (cold brew or chilled)
½ banana, sliced and frozen*
1 teaspoon unsweetened cocoa powder
1-2 pitted dates*
Handful of ice
*optional

Peanut Butter Banana
1 scoop vanilla protein powder
1 cup unsweetened almond milk
½ banana, sliced and frozen
1 tablespoon natural peanut butter
1-2 pitted dates
Handful of ice

Orange Creamsicle
1 scoop vanilla protein powder
½ cup unsweetened almond milk
½ cup freshly squeezed orange juice
½ banana, sliced and frozen
¼-1/2 cup plain greek yogurt
Handful of ice