Protein, we all need it in our diets to help our bodies repair cells, produce hormones and strengthen muscles and bones. We all have different goals when it comes to our physical health and appearance. In addition to exercises, what we put in our bodies can make a world of difference. Protein shakes are a popular way to appease an appetite while loading up on the valuable protein content needed for training and general health. Not only do shakes often have loads of proteins, but they can have other nutritional benefits that allow the customer to choose a shake that fits their needs. With so many different options that all offers unique formulas with protein from various sources, it can be a bit overwhelming deciding which shake to go with. We’ve looked at the top brands to help with this decision-making.
When we workout, we lose a lot of the vital nutrients needed to help our bodies quickly recover – whether we’re toning up, losing fat or building muscle; so many of us use this powders for an extra boost.
With so many powders on the market, where does the novice start? Firstly it’s important to understand the types of both powder and shake proteins there are, we’ve outlined them for you.
- Pure whey protein:
This powder is a great place to start, if you’re looking for an ethical product that has as many benefits as it is cost effective. It’s also vegetarian friendly and gluten-free.
The whey is sourced from European grass-fed cow’s milk and contains a whopping 80% whey protein, it also has five grams per serving of vital branched chain amino acids.
You can choose an unflavored or flavored supplement, the advantage of going unflavored is you’re getting the full 80% protein.
The flavored ones tend to drop the percentage by between three to five percent. If you don’t mind the slight drop, they have over twenty amazing flavors to choose from including salted caramel, birthday cake and peaches and cream. These weight loss benefits stem mainly from whey protein’s ability to decrease appetite, making you feel fuller throughout the day.
- Organic soy milk:
Organic soy milk (and thus, non-GMO soy) is both the source of protein in this resealable shake and the first ingredient, followed by rice syrup and cane sugar (there’s also some stevia added). Rice syrup is being used more often in products because of its high glucose and low fructose content, meaning its sugars are mostly used for energy and fewer (which is the fructose) molecules are sent to be processed by the liver, where they could cause fatty liver disease. The high fiber count will help slow digestion and give you sustained energy. This certified gluten-free, dairy-free, vegan, and kosher shake boasts eight vitamins and minerals, has thirty-five percent of your daily value of calcium, and vitamin D (which can not only help strengthen bones, but it can also help you lose belly fat). It also has the perfect ratio of carbs to optimal for muscle recovery.
- Organic valley protein shake:
When you’re drinking milk products, ultra filtered milk products, or protein products with “milk protein
concentrate (not necessarily isolate )” you want to see words like grass-fed or pasture-raised, and organic. This means that the cows aren’t fed a conventional diet of corn and soy products that for starters, can sicken cows enough to require the use of antibiotics, and two, cause high levels of unhealthy fat build-ups, like bad saturated fats and inflammatory omega-6s—which all get passed on to you. Sweetened with unrefined cane sugar and a touch of stevia, this Organic Balance is a great option after a workout but may be a little high on the sugar front for a meal replacement or snack.
- Naked whey protein powder:
If natural ingredients are important to you and they should be, Naked Whey protein is an innovative product that will give you just what you’re looking for from a protein powder.
The plant-based protein is packed full of essential amino acids and a mixture of plant derived proteins like: sunflower protein, white hemp protein and fiber bean proteins.
For as many vitamins that are packed in, the same cannot be said for the fats; with virtually all the fats stripped out of this supplement (less than a gram per serving). So if you’re trying to gain weight this may not be the best option for you.
- Egg white protein:
If you dislike or cannot tolerate milk proteins, egg white protein is a good alternative. While eggs’ key nutrients are found in the yolk, egg white protein is made only from whites as the name suggests. It’s created by processing dehydrated chicken egg whites into powder.
Egg white protein products, as such undergoes a process called pasteurization. This prevents Salmonella and inactivates a protein called avidin, which binds with the B vitamin biotin and hinders its absorption.
The appetite-lowering impact of egg white protein is not as strong as that of whey or casein but research still suggests it can help you eat fewer calories, aiding your weight loss efforts.
- Pea protein:
Like soy protein, pea protein contains all nine
essential amino acids , making it a complete protein.
However, pea protein’s amino composition is not comparable to dairy-based powders since it’s low in some essential amino acids.
Pea protein powder such as this product from
Naked Nutrition is made from yellow peas.
It’s hypoallergenic, making it a safe choice for those with intolerances or allergies to milk, soy or egg.
What’s more, this powder is a good plant-based alternative to dairy-based proteins for weight loss.
Second only to casein, showed a strong effect on lowering appetite, which resulted in participants consuming fewer calories overall.
Pea protein doesn’t taste like smashed peas, but it has an earthy taste that some people may dislike.
If this is the case, “Naked Nutrition” offers a chocolate-flavored pea powder that is much more palatable.
Many people use protein powders and shakes to build muscle, but they can also benefit your weight loss goals.
Whey, casein and egg proteins, as well as plant-based sources such as soy and pea, all make excellent choices for people looking to lose weight .
Some of these shakes and powders are fortified with ingredients like caffeine and fiber that can aid weight loss as well.