1 week Ago
Facebook Twitter WhatsApp SMS Email Print Copy article link Save This article is brought to you by Ochsner Health. If you're looking to incorporate a protein powder into your wellness routine, I have good news. With so many brands available, you’re bound to find a product that suits your nutritional needs, while also hitting the mark for flavor, texture and blend-ability.
Though not essential for a nutritious diet, protein powders offer a convenient way to boost daily protein intake. A typical scoop has approximately 20 grams of protein, which is equivalent to about three ounces of lean meat, three eggs or a cup of red beans. Your ideal daily protein intake is based on your body weight, or a healthy weight for a person of your height.
Aim for half a gram of protein – up to one gram of protein – per pound of healthy body weight. For a 150-pound person, that translates to 75-150 grams of protein daily. You can estimate your current protein intake with a pen-and-paper food log or a free app like My Fitness Pal.
See where you fall in your recommended protein range. Where are the gaps? Could you add in more protein-rich foods or supplement with a protein powder? Choosing the right protein powder for you * If you decide to go the protein powder route, and you want to find one that suits your taste and nutrition goals, here are a few key factors to keep in mind. Sugar content: Look for protein powders with less than 3 or 4 grams of sugar per 20 grams of protein – either unsweetened or sweetened with natural plant-based sweeteners like monk fruit, stevia or erythritol.
Isolate or hydrolysate vs. concentrate: Protein isolates and hydrolysatesare the purest options, containing at least 90 percent protein. Concentrates contain less protein and more carbs and fat.
Taste and blend-ability: To make sure you like the way it tastes and blends, start with a single-serve packet to sample a new product. Top picks by category WHEY PROTEIN SPORT Certified Grass Fed Whey by Garden of Life (whey isolate) Designer Whey Natural 100% Whey Protein (blend of whey concentrate + isolate) A milk-based protein that is quickly digested and absorbed, whey protein is an excellent choice for workout fueling and recovery. Whey protein isolate and hydrolysate are very low in milk sugars and are often tolerated by those with a lactose sensitivity.
CASEIN PROTEIN Micellar Casein Protein Powder by Naked Nutrition Casein is a milk-based, slow-digesting protein that provides a steady release of amino acids after consumption, a good option for those looking for a protein source to keep them fuller, longer. PLANT-BASED PROTEIN POWDER Orgain Organic Plant Protein & RAW Protein by Garden of Life (vegan, soy-free, dairy-free) Beneficial for people with milk allergies or sensitivities, as well as those looking for vegan options, plant-based protein powders have come a long way since the days of plain old soy protein. The new generation of dairy-free protein powders have improved taste, texture and blend-ability.
COLLAGEN PEPTIDES Vital Proteins Collagen Peptides and Orgain Grass Fed Collagen Peptides (bovine based) Studied for its benefits on joints, skin, gut health and more, collagen can be swapped out for most types of protein powder. The bottom line: For those looking to increase protein in their diet, experimenting with protein powders can be worthwhile. But like all nutritional supplements, this is about enhancing our diet, not replacing real food.
*Protein requirements vary by individual and health condition. Always check with your health provider or registered dietitian before beginning anything new, especially if you have underlying medical issues or dietary limitations. Incorporating protein powders into your diet Mix into protein shakes and smoothies .
Blend into a smoothie or mix with water or a low- or no-carb liquid, like unsweetened almond milk or coconut milk. Add to coffee drinks. Protein powders work well in iced coffee, especially frozen blended frappe-style coffee drinks, but any type of espresso or brewed coffee can work as well.
Bake into your favorite sweets. For brownies, cookies or muffins, replace 25-50 percent of the flour with plain, unflavored protein powder. Stir a scoop or two into pancake mix, waffle mix, or pizza dough.
Even whisk into soups or sauces. Dissolve into your milk for cereal . To boost the protein content of your breakfast, add a little protein ‘slurry.
’ To avoid clumping, mix and dissolve a scoop of protein powder into your choice of milk, then add it to hot or cold cereal. Molly Kimball, RD, CSSD, is a registered dietitian with Ochsner Health and founder of Ochsner’s Eat Fit nonprofit initiative. For more wellness content, tune in to Molly’s podcast, FUELED Wellness + Nutrition, and follow @MollykimballRD and @EatFitOchsner on social media.
.
