Protein Powders (a pumpkin pancake post follow-up).

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(so many of you had protein powder questions after this post I figured we could start here & hoped you’d ask any additional questions in the comments…)

Hey Miz, I know there is a lot of controversy about whether we need to supplement with protein powders or not.Ā  My question isnā€™t about that as, right now, my life is so hectic I think theyā€™re a good choice for me.Ā  (Do you agree?)Ā  I am curious what powders you use? Can you give me the basics on some different kinds? I went to buy some and the selection is overwhelming.

I entirely second that emotion, emailer.

The vast selection of protein powders out there (even in grocery stores & not nutrition specialty stores) can be really overwhelming.

And Im one who kinda-sorta knows what sheā€™s looking for!

Right now Iā€™m using this protein shake & this protein powder.

The former I do because I love the taste (powder + cold decaf instead of water & popped in freezer for a bit = perfection) & the latter because itā€™s what I currently have in the house.

I mainly use protein powder on the rare occasions I slow down enough in the morningsĀ  to make protein pancakes or, more typically, mixed in my oatmeal for breakfast/a snack.

Even though I donā€™t rely upon powders as a main source of protein I still try to mix it up (the type) quite frequently.

I figure just like with workouts (and Im not sure thereā€™s science to back this up with regards to protein powders) my body will ā€œplateauā€ if I eat the same foodstuffs week in & week out.

One deciding factor for me when I chooseĀ  the powder du jour (du week?) is, since I plan to use it with a carbohydrate, I scan labels to find an option containing as few carbs as possible.

All that information? Not really very important.

Ive discovered the powders which agree with my mouth & stomach (some protein powders upset peopleā€™s stomachs) and I think we all need to try a variety until we uncover a few which work for us on all (taste, digestability etc.) levels.**

Can you give me the basics on different kinds of powders?

Iā€™m glad that you asked this question as Im certain youā€™re not alone in wanting more information on the myriad choices out there.

Please to consider the below a *start* and feel free to jump in with your fave protein as well:

Brown Rice protein powder: Beats me how they do it, but the rice is ā€˜treatedā€™ with enzymes to separate the carbs/protein & what results is a powder which is 70% protein.

Ive never tried this before (have you? please chime in!) but itā€™s good for vegans, people with milk allergies & gluten allergies.

Hemp protein powder: This powder is made from hemp seeds (please to insert joke here about puff, puff, pass or somesuch), has less protein than many powders (50%ish) but provides essential fatty acids & fiber. Good for those on a gluten free diet and vegans. (this is another Ive not triedā€”have you?)

Pea protein powder (I do enjoy me some pea protein): As with the rice, peas are dried, ground, concentrated & then the carbohydrate is pretty much zapped out of them.Ā Ā  The result is a powder which is 85% protein (pretty cool huh?).

I initially purchased mine out of curiosity & keep using it for variety. Itā€™s good for vegans, people who are allergic to milk, and gluten-free eaters.

Whey protein powder: This is a fairly common choice and a powder which is made from cows milk.Ā  Itā€™s low in fat and carbohydrates, too.Ā  Whey is a naturally complete protein (contains all essential amino acids) & is fairly easy for most people to digest.

Soy protein powder: There is a lot of controversy surrounding the use of soy in powder and other forms.Ā  Ive chosen to NOT use soy protein powder as I do eat it in other places (meat substitute) and, whether the fears are founded or not, I believe in all things in moderation.

Some people firmly believe (and there is science behind this) that a serving or so of soy (25 grams) daily has strong anti-cancer properties.Ā  Iā€™ve used soy protein powder in the past and, when Im eating less soy in other ways, will most likely use the powder again in the future.

Egg protein: I like egg protein powder.Ā  It contains all essential amino acids, is low in fat and carbohydrates, and works well for people who are allergic to cows milk (cant use whey protein).

There you go, emailer.

A shortish answer to a dissertation-worthy question, but the basics just as you asked for.

Now you.

Have a fave protein powder I failed to mention?

Got any good stories for us about powder likes or dislikes?

Want to chime in on the Great Soy Debate?

Please to hit us all up in the comments.

**When I owned my personal training studio I would frequently purchase a number of different protein powders and host a taste test of sorts for my clients.Ā  That way they had the opportunity to sample a few varieties & see which ones they liked.Ā  As gooberish and potentially dull random as this sounds I highly suggest grabbing a health-minded friend or three and doing the same thing at someone’s home.

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Comments

  1. PEA PROTEIN?!
    That sounds kind of nasty, but I like your idea of having a protein shake party for tasting.

    If only I had any friends who would taste with me šŸ™‚

  4. Hey! Great post. I have tried a number of powders. Agree with your sentiments on the soy powder. I do have some and use it on occasion, but do try to make sure I’m not getting soy in too many other places. Love me some egg white & whey though. In terms of taste, Jay Robb rocks, but it doesn’t “fluff up” as much as I’d like. I’ve used optimum nutritions whey as well. Whole Foods has a good line of their own protein powders. I’ve tried a few rice proteins and sorry but ickkkkkk. Tastes like dirt šŸ™

  5. hey great post as usual very informative. I currently use ISO 100 for the lowest possible carbs/cals/sugar but I did not know they have a brown rice protein might help get more fiber and keep me gf. Thanks

  7. Pea protein? Now I’m intrigued!

    Usually, I go for the chocolate whey protein, adding a scoop to some heavily dilute coffee (gotta watch the caffeine) for a post-workout faux mocha. Seems the powder mixes the best with a hot liquid.

  10. I am one of THOSE people that rely on protein powder for 1-2 servings of protein every single day. I TRY to use a variety of protein powder sources but I typically lean toward the whey and brown rice varieties.

  11. I’ve only ever used the whey protein powder in baked goods. But I have some soy powder in the refrigerator to try a recipe for ‘energy bars.’ The recipe calls for soy and I used whey the first time, which made it too liquidy, so gonna try again with the soy, since the flavor was so good.

  13. Why did you feel the need to mention that some of the protein powders are gluten free when they should all be gluten free? Unless they contain wheat, barley, or rye, or they were processed someplace that also processes those things (which could include the ones you mentioned), they are naturally gluten free. That includes egg, whey, casein, rice, hemp, soy, and anything else that does not have wheat, rye, or barley.

    And there is little reason to change things up except to use a faster-digesting protein (such as whey) immediately following your workout, and a slower digesting protein (such as casein) before bed.

    As for low-carb, I avoid artificial sweeteners, so my protein powders will probably be a little higher in carbs. I just take that into account when figuring the rest of my diet.

    I add protein powder to hot chocolate, smoothies, and gluten-free pancakes. When I’m cutting, I use it with just skim milk following my workout, and perhaps before bed.

  14. I’m a whey protein girl..jay robb strawberry is my go to lately..smitten with it, actually, out of it right now…mass hysteria to ensue promptly šŸ˜‰

  15. Thanks for this – I’ve only bought Syntha 6 flavored protein powders to make shakes. So some of what you mentioned are unflavored? That would definitely make for a more versatile product, as I can’t always see mixing my caramel latte flavored protein powder into, say, a fruit smoothie, lol!

  16. i’m gluten/dairy free and i use hemp protein powder. it is an earthy flavor but i usually use vanilla extract or cocoa powder to make it delicious! i’m interested in the pea protein powder…do you recommend a particular brand to try? thanks!

    • on my handheld and drawing a brandnameBLANK with regards to the pea.
      It’s in the video I think?
      Ill check when home!

  20. I agree completely with your protein choices and along with checking carb grams I check sugar content. Some are just outrageous! I like to add to foods here and there and prefer the least sweet, not only because of trying to avoid sugar but easier to add to a variety of foods and won’t overpower. I do eat some dairy so I like to add to plain greek yogurt since the flavored ones are high in sugar.Still have mixed feelings on the soy issue I have to say. Great post Carla!

  21. My mantra is this: I wish people would stop thinking of protein powder as a “supplement” and start thinking of it as just another form of protein rich food. There’s no magic “supplement” property to protein powder – it’s just another way to get in some protein as much as eating a chicken breast or low fat cottage cheese or whatever. You shouldn’t make it your primary form of protein, but you shouldn’t think of it as a “drug” either. You don’t “take” protein .. you eat it.

    Ok, there. Rant over.

    That said … I order mine from trueprotein.com. Mostly what I do is order the plain, unflavored, unsweetened, cold-filtered whey isolate and use it to make my own mixes. Sometimes I add it to my yogurt in the morning. Sometimes I mix it in with soup or tomato juice in the afternoon. My latest fave is to mix it with sugar free jello and let it thicken in the fridge .. makes a great post workout drink!

      • Melissa you can mix it with pudding to make protein pudding.

        This is from bodybuilding.com:
        1 1/2 to 2 cups of milk, 1/2 a packet of the sugar free instant pudding mix, and 2 scoops of protein in a blender and mix it for about 2 minutes. Then, if you like it cold, throw it in the freezer for a half hour.

  23. Whey protein here, but only because I bought a ginormous container and don’t eat it all that often. If I can find some of the other varieties in non-ginormous containers, I may give them a try.

  25. That taste test thing sounds brilliant. I know I’m too put off to buy most powders because if I dislike it I’m stuck with a lot of it and I paid $$ for it. Most ones I do buy I’ve gotten from a friend that didn’t like it and I do…
    I’ll pass on the pea powder thing to my sis-in law – she’s celiac and dairy allergic so she’s trying to find something she can have.

    • I know so many people who do that as well. For now thats the one place I roll sans protein…for now šŸ˜‰

  27. I’m a hemper but you’re right the protein quantity (not quality) is lower. I have found that the quality and taste is SO brand dependent here. There is only one kind I know that’s truly water soluable, the rest don’t dissolve well. I won’t brandervise but people can find me if they need.

    Some are gross and taste like dirt.

    Oh almost forgot. Email companies and ask for samples. I do it all the time and they are 99% accommodating in my experience. This stuff is expensive and the last thing you want to do is plunk down $50 for something disgusting.

  29. Miz, great post.I’m so confused with all the proteins out there and I’ve been using a whey protein powder as well as pro 5 that I bought at a health food. I was so confused. Looks like that powder is used by body builders.

    Thanks for the pointers. very helpful as I’m running out of the stuff now.

    paula

  30. Mizfit, I don’t know much about protein powders but as usual I find your pieces so thought provoking! Thanks for the discussion.

  31. I love NutriBiotic vegan chocolate rice protein powder. It provides wonderful chocolatey taste to my oatmeal! It’s also a good substitute for cocoa powder in brownies etc. And the ingredients rock.

    I don’t like using protein powder on a regular basis because I really do think that most people overdo the protein – but I don’t mind adding 1/2 scoop protein powder to oatmeal every once in a while.

    A place I go to for hiking equipment has dehydrated eggs (basically powdered egg/egg whites), so I’m going to buy a package of it sometime to use as a “protein powder”. I also like to use PB2 as protein powder šŸ™‚

    I don’t use soy protein powder, BUT I like to add a couple tbsp of soy MILK powder to oatmeal if I’m not using the chocolate protein powder. The only ingredient is soy, plus it gives me extra calcium. I don’t think soy is right for everyone, but it seems to work really well FOR ME… my body loves tofu. That being said, I do well on WHOLE soy foods: soy milk powder, block of firm tofu, soybeans. Processed soy foods don’t make me feel amazing the way that whole soy foods do.

  32. We usually get unsweetened vanilla whey protein powder. I usually bought the stuff from Whole Foods, but my husband found a huge sack of whey protein powder at Target (not sure which brand), and the kids like it, so we’re good. They have a protein smoothie nearly every school morning for breakfast.

    I’ve tried some of the chocolate whey protein powders, but I’m not a fan. I prefer to add my own heapin’ helping of cocoa powder. šŸ™‚ What I really miss are the Safeway brand “Watchin’ My Carbs” protein shakes in a can. They don’t make them anymore, and they were the best tasting of the lot! Boo hoo. šŸ™

    Pea protein powder? I’m intrigued now!

  33. Since and because of WLS, I drink protein every day. Some of the medical grade powders are really unnaturally sweeter than I like so finding one that’s less sweet, that I can turn into whatever I wanted was a goal. I like SEI pharmaceuticals Max Protein vanilla. I prefer a plain protein but this one comes in not so sweet so I can add spinach or chocolate or fruit. 27 grams of protein for one scoop and I get about a third of my daily requirement.

    As for soy, they (surgeon) told me to avoid as much as possible. Then just recently my mom was going to have hip replacement surgery and found out her liver enzymes were elevated past acceptable for surgery and they told her to stop the soy products. I think (from my research) that the jury is still out on this one.

  34. Miz, I use protein powders a lot! I have checked the Consumer reports on those “bad ones” & don’t use them anyway.

    I use a couple different kinds & flavors. I use the Met-Rx all protein one to mix in a number of things as well as make my protein bars & cookies. I like the whey/casein mix for certain times of the day for sustained release.

    I also use a whey isolate for those quick releases & I do put it in baked goods as well.

    I use both as additions to my oatmeal, Greek yogurt, pancakes & more!!!

    I also have gotten recipes in blog world & just mix with water or USVB & eat away.. flavored 0 YUM or vanilla & add some dark cocoa powder to it!

  35. I love to buy unflavored whey isolate and add my own flavor drops and stevia if desired.

    I have tried brown rice protein, and it is a bit chalky. It actually works well in baked goods, though, and you can sub about 1/2 the flour with brown rice protein powder.

    I used to use soy, but I think the taste can be a bit strong.

    Now I need to try that pea protein I got.

  36. I use the hemp protein powder and no joke, it does boost my protein. 4 tbs has 0 carbs and 11 g of protein. Does make things look brown or greenish tho.

    I also use whey protein to make my newest recipe: protein flaxbread. Eat one a day instead of a meal replacement shake.

    Vee at http://veegettinghealthy.blogspot.com

  37. I have been using some pre-made protein shakes in my diet, 1-2x a week, but have been reading allot about the different ways folks use the powders in recipes. So, it is just a matter of time before I get myself some and poke around for some winning recipes.

  38. I just can’t hang with the brown rice protein. WAY too gritty. Ilove Jay Robb’s egg white protein though. No artificial sweeteners and it is has a good smooth taste. Until I found this, I never used protein powders, but they are great for putting on weight when you cant’ eat dairy or gluten!

  39. I’m currently using a Hemp protein powder and it is delicious! Living Harvest vanilla chai- it is delicious! I also add a scoop of Amazing Green Super Food. I usually have this for breakfast mixed with a banana and blueberries. I also try to limit my soy intake. I do have a protein powder from Arbonne that is made from pea protein but it does have some soy in it. I’ll drink that once I’m done with the Living Harvest and sadly, I’m giving up on my Morning Star foods,love them but trying to keep soy to a minimum.

  40. I used to be a protein powder junkie but I have to say that these days I don’t eat much of it. I try to stick to mostly whole foods and protein powders are too processed for me to consume without choking on my skepticism;) BUT. I am trying not to be brittle about food rules and I could see a situation in the future where I might want the convenience of them so I’m filing all your great info away for future use!

  42. wow..lots of responses on this! I’ve been using Nitrean protein powder and it’s working great for me. Mainly as a FAST source of protein between yoga sessions that won’t make me burp it during down dog with 20 6 year olds!

  43. I haven’t tried pea protein powder but am intrigued. I stay away from soy due to my low thyroid. Right now I have hemp protein and whey protein in the house. Now, I need to get back in the groove and use them. I am gonna try your pumpkin protein pancakes. Yum.

  44. I used to buy pea protein, but the kind I bought did some sort of new formulation that tastes AWFUL!

    My body hasn’t been able to properly digest any of the other protein powders I’ve tried (whey was the WORST) so now I am protein powder-less. Very sad!

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