Protein Supplements - the real deal!

A few weeks ago I did a mini deep dive into protein - how much do we really need, where to find it, and what it’s good for. If you missed it, go and check it out here!

This week, we’re talking about protein supplements. If you spend much time on the internet I’m sure you’ve seen an ad for a protein supplement…perhaps even 100s! With that many options it can feel overwhelming to decipher if you really need a protein supplement or how to choose a product that actually meets your needs. Today, we dive into the world of protein supplements.

What are protein supplements good for?

Protein supplements are ideal for people who eat a balanced diet and are still falling short of their protein needs. These products act to supplement or add to the protein you get from your whole foods. This might be great for people with intense fitness goals, really busy folks who need convenient options, folks with food aversions or allergies who struggle to eat enough protein, or anyone with very high protein needs.

What exactly are protein supplements?

Protein supplements are processed, concentrated forms of protein that are used to increase our daily protein intake. Note - I did use the word processed in that last sentence but it doesn’t always mean something scary! Dried beans at the grocery store are minimally processed because they were picked and dried and put in a bag….protein pop-tarts are ultra-processed because they are made of extracts from foods but do not contain whole foods. We want less ultra-processed foods in our life. The same principles apply to protein supplements! They can come from plant or animal sources of protein and can appear in many forms like bars, shakes, powders, etc! Some protein supplements are minimally processed and have recognizable whole food ingredients…some are ultra-processed and often feature added sugars or filler ingredients.

Because there are so many protein products out there, how do you choose the right one? I really prioritize versatility in my kitchen so my favorite variety is protein powder.

What makes a good protein supplement?

First decide if you want a plant or animal based product. Animal based proteins like whey, collagen, and egg are very bioavailable (aka easy to absorb and use), rich in protein, and often have a smooth texture. Plant based proteins like pea, soy, hemp, and chickpea are great for vegetarian/vegans, usually contain fiber for extra gut microbiome and satiety support, but might have a less smooth texture or more distinct flavor.

Green Flags:

• Your preferred protein source (and none of your allergens or intolerances)

• Minimally processed - if you easily can identify the source of your protein, that is a good sign your product is minimally processed!

• Low in added sugar - <5 grams per serving

• Gut friendly sweeteners - stevia, monk fruit, or small amounts of natural sugars (cane, coconut, beet, etc)

• Third party tested - this means the brand has taken extra steps to ensure their product is safe and effective!

• Limited filler ingredients - protein (and maybe flavors/sweeteners, added fibers, or vitamins/minerals) are all you really need in a protein powder so anything extra is not adding to your nutritional needs.

Red Flags:

• Too much added sugar - >10 grams of added sugar per serving should go back on the shelf.

• Sweeteners that are not gut friendly - sucralose, sorbitol, high fructose corn syrup, and aspartame can cause digestive upset and disrupt the gut microbiome especially for folks with sensitive digestive systems!

• Unfounded health claims - if the protein powder claims to treat or cure a disease, tells you it is the magical missing piece of your health goals, or tries to convince you it is so much more than protein, be wary. Protein powders are a great option to help support protein intake but they are not a magic ingredient that can rewrite your health. Steer clear of brands that push grandiose ideas of what their product can do especially if they can’t back those up with research, they might not have your best interest at heart.

My personal recommendation

I’ve personally been using Drink Wholesome protein powders lately because they hit all (and yes I mean ALL!) of my protein powder green flags, fit my personal food needs (I eat dairy free), and they taste amazing! I also trust the brand a lot after talking to the team at a nutrition conference last spring. They were so kind as to gift me a bag of protein powder so I could try it out and share my thoughts. After trying a few flavors, in multiple different ways, I can confidently say I love their ingredient list, think their flavors are tasty, and really like how gentle these products are on my digestive system.

The way I’ve been using it lately - protein added to my smoothies, mixed into muffins, and added to overnight oats and chia pudding. I am not a morning person so a quick and easy protein packed breakfast with a Drink Wholesome boost helps me ensure that I have easy access to my best and most nourished self. This week I used vanilla almond protein in my classic PBJ smoothie and added peanut butter flavored egg/collagen protein to my overnight oats. I’m still perfecting the protein muffin recipe before I share it with you all but, I think it's safe to say it might be my new favorite snack to grab between 1:1 patient session or before teaching pilates!

Share your thoughts and your favorite ways to use protein powders in the comments!