Is your protein mean or lean?
Krystal Quagliara
You may have heard: Not all protein supplements are created equal. In fact, that is actually what makes protein supplements so beneficial for different health and wellness goals. However, with so many stores with supplements and health foods, it can make your head spin trying to pick out the correct one for your needs.
As a health coach and personal trainer, I often hear “I don’t want to put on a bunch of bulky weight!” - especially from my female clients. And to be honest, growing up, I had a similar opinion about protein mixes, powders and drinks. My mind would immediately go to the muscly men pumping iron in the gym or in the commercials I saw on TV. The 1990s must have been filled with muscular men on television selling protein…
As I gained more knowledge about health and wellness, I started to explore the different options for protein and meal replacements. I was always on the go and often needed a quick solution to meals running between jobs and classes in college. I was not eating fast food, so I decided to try a protein shake. Mind = blown. It filled me up, sustained my energy through my errands and studying and they were so convenient.
I soon realized that different brands and products on the market served different purposes. At that time, I was just searching for the lowest calorie meal replacement, some of the mixes have upwards of 500 calories per serving (just the mix). I didn’t realize it wasn’t so much about the calories as much as the carbohydrates, nutrient content, additives, and quality of the protein.
What I noticed was - the protein powders that promised to “build muscle fast” were usually packed with carbohydrates and sugar. For a 19 year old male looking to add mass and muscle to his frame, that protein may have been the solution short term (increase calories, increase body mass with weight lifting and muscle building). However, this was not my goal as a 22 year old dance and fitness instructor. My needs were much more energy based - finding a protein that would support my lean muscle recovery from workouts, while offering enough nutrition to supplement a meal on the go.
Through many years of trial and error and research into the market of protein powders and drinks, I discovered a few quick ways to spot the right one for your goals.
4 Basic Components of a Healthy Protein Mix
Protein mixes and shakes that are best as part of your long-term nutritional lifestyle have 4 basic components to look for:
At least 15-30 g of protein per serving (Whey or Vegan)
Less than 8 g of carbohydrate per serving (minimal added sugars)
Dietary Fiber per serving
Nutrients including vitamins A, B, C or D; and Mineral such as Iron, Selenium, Chromium, Manganese, Magnesium, Potassium, or Zinc (among others)
If you notice a protein powder is high in calories, but low in carbohydrates, it may contain some fats, such as MCT Oil (made from coconut oil) or other types of added fats. A protein with a higher fat content (non-saturated or non-trans fats) and lower carbohydrates will sustain and satiate your hunger for a longer period of time.
Choosing a protein with minimal carbohydrates and added sugar supports healthy blood sugar levels and also healthy teeth.
The Difference Between Whey and Vegan Protein
Whey protein is derived from milk (typically cow’s milk). It is usually a bit higher in grams of protein per serving than Vegan (plant-based) protein. Whey proteins can sometimes contribute to gastrointestinal upset due to lactose intolerance. So if you get an upset tummy after a bowl of ice cream or glass of milk, you may want to consider a Vegan (plant-based protein).
Powders Vs. Pre-Mixed Drinks
You have noticed protein drinks at the grocery store - ready to drink on the go. While these can be a plausible option for protein supplements in a hurry, be aware and double check the nutritional information on the label. Many times, the packaged drinks are chalk-full of added sugars and carbohydrates (often from added fruit juices).
I noticed in recent years, there are more “nutrition shops” and shake storefronts popping up. They often have a menu of lots of delicious sounding shakes made to order (Oreo, Peanut Butter and Jelly, Chunky Monkey). It’s a good idea to ask for nutritional information if you are ordering these shakes frequently just so you can keep track of how you are fueling your body. When I visit these stores on the go, I often ask for the “keto-friendly” menu options, so I can be consistent with my low-carbohydrate lifestyle.
If you are new to the world of protein supplements, shakes and products, Coach Denise Coleman and I discuss how to use these supplements to support and sustain a healthy lifestyle on our Podcast “Hot Topics on The Playful Life”.
Still confused? Get “krystalized” on your health. Schedule a call with Coach Krystal to further discuss your health goals.