Protein Powder
Updated: Mar 3, 2022
SUPP HIGHLIGHT: Protein Powder
Forms: Whey, Whey Isolate, Casein, Egg-White, Vegan/Plant-Based
What is Protein Powder?: Protein Powder is a supplement derived from a protein-source - usually water, milk or milk-alternatives - to create a refined source of protein that can be ingested as a shake or mixed with other food options.
When should I take Protein Powder?: Protein powder can be used at any time of the day. Because of its convenience, it is often used in the morning, post-workout, or as a snack.
Benefits:
Can help you meet your protein goals
Easy and portable
May not feel as "heavy" as eating the the equivalent amount of protein from a whole-food source
Many provide a complete protein-complex
Types:
Whey Protein
Whey protein is derived from milk and is the most common form of protein powder on the market. It digests quickly, and can be utilized both as a drink or cooked with.
Protein powder should not be looked at as a replacement for obtaining your protein from whole food sources, however it is beneficial in ensuring you reach your protein needs daily.
Whey Isolate
Whey Isolate is similar to regular whey protein, except that it has been additionally processed to produce the highest concentration of protein possible.
Whey Isolate (commonly referred to as "ISO") will have lower carbohydrate and fat contents compared to regular whey, which is ideal for those on a stricter diet.
Though it still contains lactose, those with a mild dairy intolerance generally find they can digest whey isolate.
Casein
Casein is the other form of protein derived from milk.
Casein takes longer to digest, so it is not recommended before workouts, however it is beneficial to aid in muscle fatigue and recovery when taken before bed.
Casein is typically available in less flavors and does not mix quite as well as whey or whey isolate.
Egg-White
Egg white protein is derived from eggs, and is a good alternative for those who are lactose intolerant or have milk allergies.
Since it does not use any of the egg yolk, it contains less fat compared to whey.
Whey protein has been found to be superior in muscle building and repair, but egg white is a good option for those who cannot use whey.
Plant-Based
Plant-based protein is ideal for those on a vegan diet, or who have issues digesting other forms of protein powder.
Common sources include: soy, pea, hemp, and grains.
Plant protein powders are not as complete, or conducive to muscle production as other protein powder options, but can be a helpful aid in achieving a higher level of protein intake on a plant-based diet.
Potential side effects:
Some people experience some gastrointestinal issues when using protein powder, specifically whey protein. Because whey protein is derived from dairy, people who are lactose intolerant usually have a better experience with whey isolate or a non-dairy alternative. (https://www.healthline.com/nutrition/whey-protein-side-effects)
Shayla's take:
Protein Powder is the #1 supplement I am asked about by new clients or those who are getting back into their routine. It is common to think that it is a "necessity" when it comes to getting in shape - which is simply not true - though it is often viewed that way within the fitness industry and has become a huge money making gimmick. It is often pushed by many programs as being mandatory to complete the program properly.
While I enjoy protein powder (I use it in my coffee to start my day off ahead of the game), and acknowledge its benefit in terms of getting a quick serving of protein in, I believe it should only be used to "bridge the gap" between our protein intake from food and our daily protein goal. Protein shakes should not be eaten for breakfast, lunch and dinner. Instead, see what your current intake is at, where it should be, and then work to add in protein from multiple sources to reach that goal. Protein powder can be an aid, but shouldn't be a crutch.
Keeping it 100:
Protein Powder itself does not do anything special as far as muscle building and body recomp, that protein from a complex, whole-food protein source cannot do. Meaning, it is not superior to eating chicken or tuna, and won't do anything magical as far as the "gains". It also has no special fat loss properties, other than the benefit that comes with all protein: providing high satiety and keeping you full longer.
Recommendations:
My favorite flavors from Jacked Factory are: Salted Chocolate Caramel, Vanilla Oatmeal Cookie, and Chocolate Peanut Butter. I'm a big fan of using my protein powder to make a "protein latte" by blending the protein powder with about 6-8oz of almond milk, and adding to my coffee. (Makes enough to add to two cups)
www.jackedfactory.com/collections/post-workout - Code SHAYLA always saves an extra 15%!