What is the best high protein meal replacement powder?
Looking for a meal replacement with lots of protein?
1 serving of our meal replacement powder has 250 calories and 30 grams of protein. The main sources of protein in our meal replacement powders are egg whites and almonds.
For many people, protein evokes images of bodybuilders and muscle. Although it is true that protein helps with building and maintaining muscle mass, it is also an essential ingredient when it comes to weight loss. This might sound confusing, so allow me to explain. Losing weight is all about achieving and maintaining a calorie deficit – eating fewer calories than you burn. Gaining weight is all about achieving and maintaining a calorie surplus – eating more calories than you burn. Depending on how they are used, meal replacements can help you achieve a calorie deficit or a calorie surplus.
Drinking a high protein meal replacement shake in between meals will add calories to your diet and help you achieve a calorie surplus. It will also add protein to your diet. This matters if you are trying to put on muscle because muscle growth can occur only if muscle protein synthesis exceeds muscle protein breakdown. This is called a positive muscle protein balance. Strength training improves muscle protein balance, but, in the absence of adequate protein intake, the balance remains negative. You must therefore consume enough protein if you want to build or maintain muscle mass.
Replacing a meal or part of a meal with a high protein meal replacement shake, on the contrary, can help you achieve a calorie deficit because protein suppresses hunger. Hunger is a powerful sensation, and depriving your body of calories it thinks it needs is uncomfortable. Your body does not like to be uncomfortable, and will not shut up until you give it the calories that it wants. This is the main reason why losing weight is so hard – even the most stubborn person can only ignore the hunger pangs for so long, and will eventually eat (often more than he or she needs to).
The secret to weight loss is therefore to prevent hunger. In order to do so while maintaining a calorie deficit, you have to eat the right foods. Some foods are satiating, meaning they fill you up. Others are not. The trick is to eat more of the former, and less of the latter. High protein foods are among the most satiating foods and can help with weight loss. They keep you feeling full for longer, which helps prevent cravings and overeating. High protein meal replacements are therefore a great way to increase the percentage of your calories that come from high protein, and help you lose weight.
High protein meal replacements, depending on how you use them, can help you build muscle or lose weight. Before you start chugging meal replacement shakes, however, you should know that not all meal replacements are good for you. Unfortunately, many brands are made with heavily-processed, fake food ingredients. Here are a few of the top meal replacement ingredients to avoid.
Avoid food additives.
Again, most meal replacements are full of food additives. Although not necessarily bad for you in small quantities, additives can add up quickly (especially if you drink a meal replacement shake every day) and cause gastrointestinal (GI) side effects like bloating, constipation, diarrhea, gas, and stomach pain. This is because food additives are, generally speaking, hard to digest. They sit in your gut for longer than food should, which gives your gut bacteria more time to eat. As they eat, these bacteria produce gas, which causes bloating and stomach pain. Gas also slows colonic transit (the amount of time it takes food to travel through the colon) and can lead to constipation.
In the long term, food additives can disrupt regulatory pathways in the intestine, which can result in the development of inflammatory bowel disease (IBD) and systemic inflammatory disorders. Artificial sweeteners are among the most harmful additives in the long term as they alter the composition of your gut microbiota (the collection of microorganisms that help you digest food). This can lead to serious, chronic GI problems, widespread inflammation, and permanent damage to the gut microbiome. Some sweeteners, especially sugar alcohols like xylitol, are also poorly absorbed by the gut (meaning they feed those hungry gut bacteria) and cause diarrhea because they draw water into your intestine. Now you finally have something to blame for those post-meal replacement shake trips to the bathroom!
Here is a list of the most common food additives in meal replacements:
acacia gum, acesulfame potassium, artificial flavors, aspartame, carob bean gum, 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
When it comes to identifying food additives, go with your gut. 😉 As a rule of thumb, they are the ingredients that you cannot pronounce. Food additives are not the only thing to look out for when buying high protein meal replacement shakes, however. There are several other ingredients that can upset your stomach.
egg whites, almonds, oats, coconut, cocoa, monk fruit
Dairy-based proteins like whey and casein, which are byproducts of cheese and yogurt production, are known to cause digestive issues, especially for people with lactose intolerance and irritable bowel syndrome (IBS). Over one in three Americans are lactose intolerant, and the prevalence of IBS is somewhere between 10 and 15 percent in the United States. It follows that you may be lactose intolerant or have IBS and not even know it. Irritable bowel syndrome (IBS) is a poorly understood condition, and it is unclear why dairy triggers symptoms. Lactose intolerance, on the other hand, is clearly understood. People with lactose intolerance are unable to fully digest lactose, the sugar in dairy. As you just learned, partially digested food feeds the bacteria in your gut, which produce gas.
Avoid protein concentrates and isolates.
Finding an additive-free, dairy-free meal replacement is hard. Finding an additive-free, dairy-free meal replacement made with real foods is next to impossible. Why? Most meal replacements are made with protein concentrates and isolates, foods stripped of everything but the protein. They are listed on the ingredient list as “pea protein,” for example, as opposed to “peas.” We will not go into the details, but protein concentrates and isolates undergo heavy mechanical and chemical processing before becoming meal replacement. Sometimes, manufacturers use chemical solvents like hexane to isolate (separate) the protein from the food. This means that what you end up putting into your body looks nothing like real food. The potential problem here is that your gut might not know what to do with ingredients like these. Your gut prefers the real thing, not some heavily-processed imitation, so protein concentrates and isolates might be hard to digest for people with sensitive stomachs.
Instead of protein concentrates or isolates, we use high protein, minimally-processed ingredients like egg whites and almonds. Unless you have a sensitivity or allergy to eggs, egg white protein is the best protein for people with sensitive stomachs. Egg whites are low in fiber, low-FODMAP, and have the highest protein digestibility-corrected amino acid score (PDCAAS) of any whole food. Our customers have experienced fewer digestive issues with egg white protein than with any other type of protein. We also like almonds because they are low-FODMAP and gut-friendly. Research suggests that almonds can improve the diversity and composition of the gut microbiome. Research also suggests that almonds possess prebiotic properties, meaning they stimulate the growth of healthy bacteria in the gut.
“I just finished my first bag and ordered 2 more! I Iove this stuff! I have a sensitive stomach and every meal replacement powder makes me bloated…except drink wholesome!”
Why drink wholesome?
Our meal replacement powders are additive-free, dairy-free, and made with real foods, not protein isolates. They are perfect for people with gut issues and sensitive stomachs, as well as for people just looking for a delicious meal without the processing and added junk.
This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment.