Are you considering drinking protein shake or protein green smoothies as part of your healthy daily diet? If you are, then i must say you are on the right path. Adding some scoop of protein powder to your shake or smoothie on a daily basis will guarantee a healthy and an ideal toned body.
Here are some questions for you before you start reading this informative guide.
Is your smoothie contain enough protein?
Do you think you need a protein powder in your smoothie?
what type of protein powder do you think its best for you?
do protein powders have side effects?.
This short guide will help you answer these questions, just keep reading…
If you are trying to lose weight, gain weight, or trying to improve your diet, drinking a protein smoothie as a meal replacement is a good place to get started. Drinking protein shake or smoothies can be very helpful for many reasons; you have vegetables and fruits blended together to make a meal which is considered a good source of protein to the body
If you are just recovering from an illness or you want to boost your energy, taking your smoothies on a regular basis will help you fight against illnesses and get you fit in no time as many smoothies contain fruits with antioxidant properties including vitamins and minerals.
If you are the busy mom (dad) and cant cope with preparing your meal for one reason or another, protein smoothies is your rescue meal as it can be prepared quickly and can be consumed on the go.
How to Measure Your Protein Powder To Your Smoothies
Every protein powders come with a scoop for easy measuring. This scoop range from 2 tablespoons to 1/4 cup of powder; the scoop actually depends on the protein powder and the brand.
Whey, soy, and egg white protein generally have between 15 and 25 grams of protein per serving, or 1 to 2 scoops.
Incomplete vegan proteins generally have 7 to 13 grams of protein per serving, or 1 to 3 scoops. You could also weigh your powder before adding it to a smoothie; generally, 30 grams is one serving.
How Much is Too Much To Add To Your Protein Smoothies?
If you are hoping to rev your muscle growth with your protein powder? A recent study in a journal published by “Journal of the American Dietetic Association” in September 2009 reveals that eating more than 30g of protein per meal will add NO extra muscle building benefit. Reason being that, your body excrete protein in the urine, your body uses protein for energy and also your body stores protein as fat.
Adding too much protein powder can distort the taste of your smoothie. Brown rice protein, for example, can create a chalky texture and taste if you add more than one scoop. Remember that some protein powders already contain added carbohydrates and supplements by increasing their calorie content and reducing the amount of protein in a scoop. Remember also to take consider the other protein-containing foods you add to your smoothie. A drink made with 1 cup of milk, 1/2 cup of yogurt and 20 grams of protein powder is beyond 30 grams of total protein.
Tips To Choosing The Best Protein Powders For Your Smoothies
Have you ever gotten into a store to buy a protein powder and you get so confused you dont really know which to choose from? There are countless protein powder brands that are competing for your attention and most of them if not properly checked are more harmful to your health than what is written on their labels.
So here are some safety tips to watch out for when buying your protein powders from your local store
Some powders are as a specific type of protein powder (e.g. whey isolate) make sure when you are reading the manufacturer’s label, its one of the ingredients mentioned in the ingredient list.
Many powder manufacturer uses artificial sweeteners to keep the carbohydrate count low, look for labels that say its made with real sugar.
Don’t fall for the long ingredient list. if your aim is to buy the protein powder for the protein, then make sure the ingredient list is short or you might fall prey to some addictive ingredients that have been secretly added.
If you want the best protein powder, go for the unflavored powders. The best option of these protein powders are ones made with unflavored ingredients and also you can go for the vanilla flavored options.
If you buy organic or non-GMO foods, you should look for the same in a powder.
6 safe And Nutritional Protein Powders To Choose From
Your smoothie recipe calls for a scoop of protein powder. So you go to the store only to discover dozens of different varieties: whey, soy, casein, pea, rice, hemp…the list goes on and on.
But choosing a powder doesn’t have to be difficult and confusing. It is true that all protein powders claim to be fantastic but truth be told, not all of them are made equal. Finding the best powder for you depends on what you consider as your health goal and also dietary restrictions and most importantly, you want to consider how these powders easily absorbed by your body
“One of the more recent, accepted ways to assess the protein quality and bioavailability is the Protein Digestibility Corrected Amino Acid (PDCAA) Score,” says Jennifer McDaniel, RD, a spokesperson for the Academy of Nutrition and Dietetics. “PDCAAS ranks proteins on a quality scale of zero to one.” The closer to one, the better.
With McDaniel’s help, we’ve taken the most popular protein powders and ranked them by both quality and bioavailability, as well as their other perks (and pitfalls), so you can pick one that fits your needs.
1. Whey Protein
Whey is extracted from cow’s milk and is considered among the best protein source. This protein powder contains all the 9 essential amino acids (reason why its called a complete powder) that your body cannot produce by itself.
Whey is easily absorbed by the body bloodstream quicker than any other known protein powders and also boast of having the highest concentration of essential amino acid leucine (which is an absolute yes to providing your muscles with necessary fuel to power through your workout session) In fact, whey is the most effective powder at building muscle; so if that’s a goal, aim to consume it within an hour after exercise.
PDCAA Score: 1.0
Choose this if: you are looking to build or maintain muscle (best for bodybuilding)
Important: If you are after max protein, whey isolate or whey hydrolysate is what to look out for.
These whey(s) have higher protein concentration (90%) and contain a bit of less fat, less carbs, and less lactose.
If you need a product with slightly less protein as your preferred taste, opt for a concentrate (80%)—these are readily available in organic, grass-fed varieties which contain no trace hormones, pesticides, or grain feed byproducts.
Recommend: NorCal Organic Grass-Fed Whey Protein BUY NOW
2. Casein Protein
This type of protein is also found in milk but is absorbed more slowly than whey. so you cant compare to whey protein in terms of building muscles, but the good thing about this powder is that it can leave you fuller for quite a long time which makes it great as a meal replacement smoothies. You can mix casein with whey as a post workout shake if you need to improve your muscle building
PDCAA Score: 1.0
Important: You can opt for casein powders if your goal is to use as a meal replacement or you want to have it as a protein shake before bed or you want to combine with whey to accelerate optimal muscle building effects.
What to look for: Opt for micellar casein, the slowest-digesting casein. Like with whey, choose casein made with organic, grass-fed dairy if possible; or free of growth hormones.
Recommend: Naked Casein BUY NOW
3. Egg White Protein
This powder just like the name sound is derived from eggwhite that is dried and turned to powder. This protein digest slower when compared to whey but much faster than casein. If you are planning to use to build muscle its not compared to either whey or casein but its also a good addition if you are looking for a meal replacement or post workout smoothie
PDCAA Score: 1.0
Important: if You’re allergic to or don’t eat dairy (e.g. Paleo dieters), but still want a high-quality complete protein this is your best option.
What type: Your only option is “egg white powder,” sometimes called “egg white albumen.” If you eat organic or cage-free eggs as part of your diet, you should look for the same in a powder. This may be hard to find, however, so consider opting for organic pasteurized liquid egg whites as an alternative.
Recommend: Now Foods Egg White Protein Powder BUY NOW
4. Hemp Protein
Hemp protein is made from nutrient-packed hemp seeds, and while it’s not the best for boosting muscle because of its lower protein content (most contain just 10 to 15 grams per scoop, depending on the brand, compared to about 25 grams in whey and 22 grams in soy) and PDCAA score, it does provide a good dose of fiber and omega-3 fatty acids. Pair it with rice or pea protein to round out its amino-acid profile and make it complete.
Choose this if: You want to ramp up your overall nutrient intake and don’t have strong protein needs.
What type: Most brands will feature “hemp protein,” which retains hemp’s healthy fiber and fats; but some newer options feature “hemp protein concentrate,” which will be higher in protein, but stripped of those other nutrients.
Recommend: Manitoba Harvest HempPro 70 BUY NOW
5. Soy Protein
Soy protein is made from ground soybeans that have been dehulled and defatted. It digests at a moderate rate, like egg white protein, and contains greater amounts of the amino acids glutamine and arginine, which may help support immune function, digestive health, and brain function. It’s a complete protein and considered the most effective plant-derived source for building or maintaining muscle, but the verdict is still out on its potential health risks for women with a history of estrogen-related cancers and men with lower testosterone levels. If you fall into either camp, you may want to steer clear, or at least vary your protein sources.
PDCAA Score: 1.0
Important: You’re vegan and want the best plant-based complete protein to help build muscle, stay full, or simply reach your daily protein quota.
Soy isolate contains more protein than concentrate, but also more isoflavones—the controversial compounds capable of exerting estrogen-like effects on the body. If you want to avoid GMOs, select an organic or Non-GMO certified product.
Recommend: FORZAGEN Forza Whey-Pro 100% Premium 2 lbs Whey Protein BUY NOW
6. Pea Protein
Pea protein, derived from the yellow pea, is the most highly digestible of the plant proteins, making it a good alternative for anyone with a sensitive stomach who doesn’t want to do dairy or soy. But it’s not a complete protein—it’s low in 2 amino acids—so pair it with another plant-based protein such as hemp or rice to round out its amino acid profile and make it “complete.”
Important: You avoid animal-derived products, but don’t want to eat soy, or if you have digestive issues.
If you want higher protein content, choose a “pea protein isolate.” The slightly lower-protein “pea protein powder” is also a good choice, and readily available in organic varieties.
Recommend: Naked Pea BUY NOW
Why You Really Shouldn’t Use Protein Powders
Protein powders are highly processed and are often heated to the point that the protein is denatured, which makes it nearly impossible for the body to recognize and use. The result is higher levels of acidity and toxicity in the body, which can lead to plenty of unwanted illnesses and diseases.
Protein powders are often filled with preservatives, genetically modified organisms (GMOs), allergens like dairy (whey protein isolate) and soy, and other synthetic toxins like aspartame, saccharin, and artificial flavors.
They’re not even regulated by the FDA. In fact, Consumer Reports conducted an eye-opening study a few years ago, showing that several protein powders on the market contain dangerous levels of toxic heavy metals — specifically arsenic, cadmium and lead. Not good.
The long of the short here is that there are way too many scary risks, which far supersede the promised health claims of protein powders. The good news is you don’t have to rely on these supplements, because you can get all the protein you need from eating real whole foods!
Here is my take, if you are looking for supplements that will add more to your everyday diet, i will recommend choosing supplements that are made from natural ingredients and comes without ANY side effects. I love taking supplements from crazybulk.com as they have for weight loss and for weight gain and you can use for pre and post workout.