I recently shared my favorite smoothie recipe in my weekly newsletter, and immediately received many emails asking me about my thoughts on protein powder, and why I recommend whey protein above other sources.
A short lesson on protein powders without getting too technical:
1) What kind? I recommend whey protein powder for a number of reasons. Most notably, studies have shown that it combats belly fat, heal leaky gut, and is an excellent source of amino acids that aid in building muscle mass. Pea and hemp protein powders have not been shown to offer any of these benefits, so I don’t suggest them as a viable alternative. You simply will not get the same results that I’m aiming for in my recommendations. Pea and hemp are NOT whey.
IF you are dairy intolerant, you may still be able to handle whey powder as it does not contain the active dairy protein casein that so many are sensitive to. It may contain trace amounts of sugar lactose. Most often the casein and lactose are in such trace amounts that dairy intolerant folks handle it just fine.
Another option, and one that I alternate using with the whey, is HydroBEEF protein powder. HydroBEEF is a new type of protein that is derived from an infusion process of grass-fed beef with no added hormones. The manufacturing process is completely chemical free and done in such a way that it preserves critical nutrients, peptides, amino acids, nucleotide fractions, vitamins and minerals. HydroBEEF is over 97% pure protein, is packed with branched chain amino acids, which are critical for recovery, and has a nitrogen score over 100 (higher than whey) making it very easily digestible. However, we don’t have studies to support the belly fat improvements and leaky gut improvements, so again, I alternate with whey protein powder.
2) Your source COUNTS! Where did the cow come from? How and where was it raised? Was it pumped full of hormones and drugs? These are all questions you need to ask yourself and do your own research to find out. I like the brands I recommend because I know how the cows were sourced and raised and it is in line with my high standards. What goes into the cow directly affects the milk that comes out of the cow that is used to make the whey protein powder. Cheaper is not better in this case. Protein sources are the MOST important to scrutinize. (If you have questions, call the manufacturer.)
3) How to best use it? Being as most whey protein powders contain anywhere from 15-20 grams of protein per scoop, I encourage my patients to shoot for 1 scoop a day. This is a kind of “protein requirement insurance”. I shoot for 90-120 grams of protein a day personally, since I lift heavy weights, and 1 scoop a day helps get me there. You can shake it up with water (how I do it) or put it in your smoothie, however you like! Be careful not to load it up with sugar though.
So that’s a basic intro on whey protein powder! I’m sure I could go on and on. If you have further questions, I encourage you to do your own research online and to call/write the manufacturer of your preferred brand of whey protein powder to get some answers. In the meantime, these are the brands that I prefer and you can buy them directly HERE. You may use something different, and I as I am not up on all of the different brands, I wouldn’t know how to counsel you on what is best. I’ve settled on these two after much taste-testing and can recommend them highly.
Hope this is useful! Here’s to getting adequate protein into your day!
You likely have questions. I have compiled a cheat sheet with all of the answers to all of the most common questions that I’ve encountered in the past decade of practice. If you want to know more, and would like to find a practitioner in your area, be sure to grab my Insider’s Guide to Prolotherapy and PRP within my PRP 101 School HERE!
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