Get the 'Scoop' on Protein

I often get asked:

How much protein do I need? What kind?

Will eating more protein help me lose weight?

First, you need to understand protein. All protein, whether from animal or plant sources, are composed of amino acids. Your body breaks down protein into amino acids, which then build and repair cells. Protein makes everything in the body ‘go’. Although some protein is produced naturally, we get the rest from food. Prioritizing protein at each meal, including snacks, helps ensure adequate protein intake to help you feel satiated for longer. As a result, you preserve lean body mass and increase the calories needed to break down food. This means that more calories are being used to metabolize protein than it is with other macronutrients like fat and carbs.

When it comes to how much protein you need on a daily basis, there are six factors we need to consider:

1. Your age

2. Your activity level and whether the goal is to build muscle or lose weight

3. Overall calorie intake

4. Pregnancy

5. Illness

6. Food preferences and overall satiety

The general rule is 0.8 kg-1kg per pound of body weight.

What about protein powders?

There are a variety of whole food protein sources so supplementing with protein powder is not always necessary. These include poultry, fish, red meat, egg whites, Greek yogurt, and cottage cheese. For vegetarian readers there are also beans, legumes, tofu, tempeh, and nuts. However, supplementing properly can truly optimize health and accelerate fitness goals if done the right way. The challenge is knowing what to choose and how to do it.

When it comes to losing weight, supplementation should be considered the last step. You will get more bang for your buck if you invest your energy into knowing how to properly fuel your body with whole foods and how to optimally move your body. And then for maximum results, you need to manage your sleep quality and stress levels. Protein powders, while useful, are not the magical answer to all weight loss woes or muscle gaining efforts.

There are so many different protein powders on the market, so it’s understandable that choosing the right one can be confusing. It’s important to base your decision on the ingredients, the science, and value for money… not on the models attractiveness or manufacturer claims! It’s also important to note there is a difference between a protein powder and a meal replacement powder. Today, we’re specifically talking about protein powder.

When it comes to choosing the right protein powder for you, consider the following questions:

Does my current diet provide me with what I need?

Eating wholesome, nutrient dense food can be challenging at best. For most of us, we’re deficient in one area or another. This is particularly noticeable when we go on a diet that abstains from certain food groups all together. Plus, if we factor in that absorption can be made difficult by our bodies, our digestive systems, and our hormones, it shows we’re facing a pretty big challenge. The fact is that most of us don’t eat what we should to meet our daily requirements. This can lead to further health problems that can easily be corrected or prevented by making better food choices...but I digress. Bottom line: our bodies don’t function optimally when we are missing essential nutrients. This can affect our health, energy, mood, and our results, which we are working so hard towards. In this case, supplementation like protein powder can be important to include.

How many ingredients are in the product?

Let’s consider that the protein powder market is larger than ever. With that said, there is more competition than ever before. Not only is there a sea of ads and packaging to filter through, but some companies add ingredients to make it look like you are getting a better product. What you really want out of a protein powder is simple: protein. The majority of other added ingredients are fillers and come at the expense of the amount and quality of protein in the final product.

Has the product been third-party tested?

Third-party testing helps you make smarter buying decisions. The supplement industry is less regulated than other industries and third-party testing allows you to see that the product matches the label. It’s also a great idea to go with scientifically proven products and visit sites like examine.com. This is not the time to trust your best friend’s aunt’s sister who gets it from a guy that’s been selling it for years and has resulted in her tremendous weight loss.

What kind of protein is it?

Whey has been thoroughly researched and it’s popular because of how easily the body can digest it. However, not everyone can tolerate whey protein and might need to switch to another option like casein, pea, rice, egg, hemp, soy, or cranberry.

Other factors to look for in a protein powder when weight loss or muscle gain are the key goals:

• Less than 150 calories per scoop

• Protein servings around 24 to 30 grams per scoop

• 1-2% of daily recommended intake of carbohydrates per scoop in a protein powder, with a higher number in fibre versus sugars

• 1-2% of daily recommended intake of fats per scoop

• Under 5% of daily recommended intake of sodium per scoop

• Protein powders sweetened with stevia versus artificial sweeteners like sucralose

Other considerations may include gluten-free, dairy-free, lactose-free, vegan and/or organic.

You could present this list to a supplement/health food salesperson as your wish list. There are many great natural protein powders on the market so it doesn’t make sense to use ones that are full of chemicals and artificial additives. We all know the saying, you get what you pay for. Choosing a cheap protein powder likely means you’ll also be getting a higher percentage of fats, lactose, and fillers. And let’s not get started on artificial flavours and sweeteners!

It’s also important to consider what you plan on doing with the protein powder. For example, will you be using it exclusively for shakes? Or will you cook or bake with the protein powder? Since some bake nicer than others, this may change what you are looking for.

Do I need a protein powder high in protein to lose weight?

When we read headlines suggesting protein and weight loss are connected, they’re not referring to protein powders but protein as a macronutrient. Getting an adequate amount of protein from whole food sources is essential, however, adding protein powders is a convenient and portable option. After all, it’s easier to pack some protein powder in your gym bag than it is to pack a chicken breast. When it comes to weight loss or changing the shape of your body, protein is important because it keep you fuller for longer because of the shear fact that it takes longer for the body to digest protein then let’s say carbohydrates. It helps preserve muscle mass supporting you towards the lean and toned look and it boost your immune system for better recovery after those hard workouts. But what matters most when it comes to weight loss is overall calorie consumption (how many calories you eat over and above) and how much you expend (through exercise). This is why you can be surrounded by people on all kinds of different diets from keto to paleo to low carb to high protein. It isn’t exactly a matter of the type of diet but more so the conscious effort to consume less and move their bodies more. This has resulted in their weight loss… regardless of their approach.

Want to try some high protein recipes?

MOCHA PROTEIN SHAKE

• 1 scoop of chocolate protein powder

• ½ to 1 cup of strong coffee (cooled)

• 1 tbsp of cocoa powder

• Crushed ice

VANILLA MUSCLE MOUSSE

• 3/4 cup of vanilla protein powder

• 1/2 cup of Greek yogurt

• Add a dash of cinnamon and cocoa powder if you like it chocolaty

• Add 1 tsp of sugar-free maple syrup

• Top with 1/3 cup of Almonds or 1 tbsp of Almond Butter or 1 tbsp of Coconut

• Add 1/2 a grapefruit or 1/3 cup of berries or 3 slices of cantaloupe or 1 kiwi

Mix everything together. Can be served straight out of the freezer too!

Want more high protein recipe ideas?

Get 21 Delicious Protein Treats in our Protein Desserts e-guide

Or Try our Post-Workout Nutrition Guide chalked full of 16 delicious, healthy, and easy to make protein-packed smoothie recipes to help you optimize your training!