Protein powders have been around since the1950s. They are a quick, convenient and easy way to help meet your daily protein needs. Protein powders are used for many reasons, they can be used for post surgical patients to help kick-start recovery, with cancer patient to  help  rebuild healthy tissues and cells  being effected by  treatment, or help athletes repair muscle after an intense workout. If you’ve ever gone shopping for a protein powder you were probably quit overwhelmed.  There are hundreds of protein powders on the market so knowing what to look for is hugely important.  One thing to remember is that NOT all protein powders are created equal.   

The majority of protein powder on the market today comes in the form of whey, which is a product of dairy.  When reading the label look for terms such as: whey isolate, whey concentrates, whey hydrolysate, caseinate or even basic milk protein. Many protein powders contain a mix of these proteins, but the best one in the majority of cases is pure whey isolates. Whey isolates are fast absorbing proteins and are best used for post-workout/post-surgery recovery. Isolates are the purest form of whey protein at 90 percent protein and contain very low amounts of lactose or fat, and happen to be the best tasting.  Whey Concentrates provide 80 percent protein and have a higher concentration of fat and lactose and have tendency of tasting chalky or gritty.

Protein powders can come in a variety of different flavors, and can be sweetened naturally or artificially. Sweeteners may include stevia, aspartame, sucralose and/or acesulfame potassium. Other ingredients you may see on the label are “suspension ingredients.” These are ingredients that help keep the protein suspended in the solution you mix it in.  Suspension ingredients can include natural gums such as xanthan gum, cellulose, guar or carrageenan. These ingredients do not add any additional calories and most act as fibers in the body.

Protein powders can also be purchased unflavored which is what I usually recommend.  I recommend unflavored protein powder because this gives my clients the freedom to put it a beverage they know and like such as chocolate milk, orange juice, apple juice, almond milk, soy milk, coconut milk, etc.  If you purchase a good quality powder it won’t alter the taste of what you put it in. My favorite post workout recovery beverage is unflavored protein powder and unsweetened almond milk. On days I have an intense workout I whip up a Almond Chia Recovery smoothie. I use a Medical Quality Protein called Unjury made of 100 percent whey isolates. My partner Stacy and I tried our share of protein powders before we decided to stock Unjury at the office. Unjury was the best tasting and had the backing of the medical community.  We have many patient/athletes that have had great success using it and the taste is far more superior compared to the others we tested.

For those lactose intolerant or vegetarians out there, there are Vegan protein blends on the market.  Vegan protein blends can contain soy, rice, hemp or even pea protein. Vegan blends offer a variety of vegetarian proteins blended into one powder to ensure a full complement of the essential amino acids. Although soy protein does contain all the essential amino acids, it doesn’t offer them up in the right ratios so it’s important to buy soy blended with other vegetarian option to assure you are getting essential amino acids. 

Heating protein powders is NOT recommended because heat causes protein to denatured.  Denatured protein does not change the quality of the protein, but it does alter the texture.  Just like cooking a piece of meat or eggs changes it’s texture, heating a protein powder higher than 140 degrees will do the same and leave a less than desireable end product.

Almond Chia Recovery Smoothie

Adapted from Triathlete Magazine

 

Ingredients

1 banana (better frozen)

1 tablespoon almond butter

1 tablespoon chia seeds

¾ cup almond milk

1 scoop protein powder

Crushed ice to taste

 

Directions

Combine all the ingredients in a blender. Blend until smooth and creamy. Makes one serving.