Protein Powder Dos And Don’ts
Protein powder dos and don’ts. Learn about what to look for when buying protein powder, and how to use protein powder. Looking for a new protein powder? Try Drink Wholesome. It is made with 100% real foods. Ingredients like these are not only better for you, but also better tasting. Order samples to see for yourself.
Don’ts = buy protein powders with bad ingredients.
What is protein powder?
Protein powder is a dietary supplement designed to help you increase your protein intake. It is made from high-protein foods like eggs, peas, and milk, and can be added to smoothies, oatmeal, and baked goods for an easy protein boost. Millions of Americans use protein powder every day to reach their protein goals. Here are a few tips on how to buy and use protein powder. Keep in mind that protein powder dos and don’ts vary from person to person. Everyone is different, and what is best for one person may not be what is best for the next.
Here are some protein powder dos and don’ts.
You SHOULD use protein powder. There are two types of protein supplements: (store-bought) ready-to-drink protein shakes and protein powder. I recommend that you use protein powder because store-bought protein shakes always contain food additives. I will explain why this matters later.
You SHOULD NOT replace normal food with protein powder. From a nutritional standpoint, protein powder is not better for you than other dietary proteins. In fact, it is worse for you. Because most protein powders are made with protein concentrates and isolates, they have been stripped of many of the nutrients that your body needs. If you were to live off of protein powder alone, you would be malnourished.
You SHOULD buy a protein powder that tastes good. Remember, protein powder is just food. If you find yourself choking down your protein shake, you are missing out. Life is too short for protein powders that taste bad. Moreover, if consuming protein powder is a chore, it is not sustainable in the long term. A diet is not a six-week affair, it is for life.
You SHOULD NOT expect protein powder to do anything for you that normal food cannot. Protein powder alone will not magically make you gain or lose weight, so adjust your expectations accordingly. At the end of the day, adding protein powder to your diet is nothing more than an easy way to boost your protein intake.
You SHOULD read the ingredient list before you buy a protein powder. Ingredients are by far the most important feature of any dietary supplement, and certain ingredients can cause side effects. Here are a few ingredients to avoid when buying protein powder.
Dairy-based protein powders can cause side effects like bloating, constipation, cramps, diarrhea, gas, and nausea, especially for people with lactose intolerance or irritable bowel syndrome (IBS). Common dairy-based proteins include casein and whey, which are byproducts of cheese and yogurt production.
Casein and whey protein can also cause acne. Dairy indirectly stimulates insulin production, which regulates sebum production. Sebum, an oily, waxy substance produced by your body’s sebaceous glands, can clog your pores and cause pimples. Dairy can also hinder your ability to process blood sugar efficiently, which can cause inflammation, especially in your skin.
If your casein or whey protein powder causes acne or stomach pain, it is time to look for a new protein powder. Fortunately, going dairy-free is easier than ever. Unfortunately, not all dairy-free protein powders are created equal.
“This egg white protein powder is anti-bloat, anti-blood sugar dips, anti-artificial tasting. Seriously the best protein powder I’ve EVER tried (I’ve tried literally every brand on the US market, all types of protein powder too). The product is amazing, period.” – Elizabeth
Avoid food additives.
Most dairy-free protein powders are full of food additives. Although food additives are not necessarily bad for you in small quantities, they can add up quickly, especially if you drink a protein shake every day. At higher quantities, food additives can cause nasty side effects.
First of all, because food additives are heavily processed and look nothing like real foods, we can have trouble digesting them. As a result, they sit in our guts for longer and ferment. Fermentation produces gas, which can cause bloating, cramps, and stomach pain. Gas also slows colonic transit and can lead to constipation. In the long term, food additives can disrupt regulatory pathways in the intestine and cause the development of inflammatory bowel disease (IBD) and systemic inflammatory disorders.
What exactly are food additives?
As a rule of thumb, food additives are ingredients that you cannot pronounce. Not sure what to look for? Here are the most common food additives in protein powder:
acacia gum, acesulfame potassium, artificial flavors, aspartame, carrageenan, cellulose gum, dextrin, dextrose, erythritol, gellan gum, guar gum, gum arabic, inulin, locust bean gum, “natural” flavors*, maltodextrin, rice syrup solids, soy lecithin, silica, sucralose, sunflower lecithin, xanthan gum, xylitol *Natural flavors are NOT natural.
You may have noticed that this list includes several artificial sweeteners. Some artificial sweeteners may be bad for the stomach because they alter the composition of our gut microbiota, the collection of microorganisms that help us digest food. This can lead to serious stomach pain and widespread inflammation. Other artificial sweeteners, especially sugar alcohols like xylitol, can cause diarrhea because they draw water into the gut. Avoid artificial sweeteners whenever possible.
Avoid protein concentrates and isolates.
Finding an additive-free, dairy-free protein powder is hard. Finding an additive-free, dairy-free protein powder that actually tastes good is next to impossible. Why?
Most protein powders, especially plant-based protein powders, are made with protein concentrates and isolates, foods chemically or mechanically stripped of everything but the protein. Unlike real foods, protein concentrates and isolates are missing the nutrients that make food taste good. This is why most protein shakes have a chalky aftertaste.
Protein concentrates and isolates are listed on the ingredient list as “pea protein,” for example, as opposed to “peas.”
Why real foods?
Real foods are foods close to nature. They consist of one ingredient, and have undergone little to no processing. The main real food ingredients in our protein powders are egg whites and chickpeas. Egg whites are simply broken, pasteurized, and dried before becoming protein powder. Chickpeas are just dried and ground.
Unlike protein concentrates and isolates, egg whites and chickpeas have a great flavor and aftertaste. The egg whites that we use are particularly delicious because they were broken, pasteurized, and dried less than twenty four hours from when they were laid. The result is a flavor without the saltiness or sulfur “eggy” notes typical of eggs.
Again, if you are looking for a new protein powder, try Drink Wholesome. It is made with 100% real foods. Our vegan vanilla protein powder, for example, is made with chickpeas, coconut, vanilla, and monk fruit. Ingredients like these are not only better for you, but also better tasting. Order samples to see for yourself.
You are reading a post by Drink Wholesome, a small business from New Hampshire. Drink Wholesome has taken a fundamentally better approach to protein powder by using 100% real food ingredients. Ingredients like these are not only better for you, but also better tasting. Sick of protein powders that upset your stomach? Sick of protein powders with a terrible aftertaste? Order samples to see if Drink Wholesome is right for you.
This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment.