Not all protein is created equal.
True Nutrition vs. Off-Brand Protein
9 times out of 10 my clients are not reaching their daily recommended amount of protein. There are many factors that can make hitting our macronutrient goals difficult. Busy schedules, dietary restrictions or even just not feeling hungry (or crazy) enough to inhale a chicken breast before rushing off to the gym after work. Whatever the reason, I do know that protein shakes can be a big help when trying to reach your fitness goals. For weight loss, lean muscle gain, as well as faster muscle recovery, protein powder can be one of the easiest ways to reach your goals.
So now you are on board and ready to start drinking protein shakes like all the cool guys, but where do you start? I have tried a lot of different brands of protein powders and you may not think it makes a difference in brand, but believe me it does! Protein brands can vary in quality just like any other type of food or supplement. It is like eating a mystery meat hot dog vs. eating filet mignon. It is important to fuel your body with the right supplements to ensure you are getting the most out of your protein powder.
I’ve tried a wide variety of protein powders: beef, rice, egg, soy, beet, hemp, even pea protein. True Nutrition is one of my favorite brands, and has many different types to choose from. A few years ago I was struggling to reach my protein goal and every time I drank a protein shake I would get terrible stomach pain and GI distress. Turns out, I am lactose intolerant and thought that now my options would be limited. True Nutrition, however, has many lactose free (as well as vegan) options
Beef Protein Isolate ( I buy this and do Chocolate Fudge Brownie Flavor)
Gemma Pea Protein ( I buy this and do Toasted Coconut Flavor)
Soy Protein Isolate
Rice Protein Concentrate
You can choose from more than 20 types of protein and then choose your flavor. I love the chocolate fudge brownie because I can use it to make desserts - chocolate protein pancakes as well as amazing shakes when I’m craving chocolate (so like everyday). The toasted coconut flavor is the perfect addition to my fruit smoothies. I can tell a difference when I add protein to my fruit smoothies. I stay fuller, longer. I do not get that crazy sugar crash from all of the fruit. I also try to add as many veggies to my smoothies as possible. (I will be posting some of my favorite recipes later on my instagram!)
Now you are ready. You’ve picked your protein and you are ready to make the most out of your nutrition. But, how much protein should you be getting daily?
For each individual the ideal amount of protein required each day varies slightly depending on your age, weight and activity level. To continue to maintain a healthy lifestyle, it’s all about balance throughout the day. Good quality protein makes a huge difference on your energy levels and how you feel throughout the day.
If you live an active lifestyle and strength train, NASM recommends 1.5-2g/ kg of bodyweight.
How to Calculate Your Protein Needs
Weight in pounds divided by 2.2 = weight in kg
Weight in kg x ½- 2 g/kg = grams recommended protein per day
I challenge you to log your food for 3 days (try to include one weekend day and two weekdays) I use the myfitnesspal app on my phone to calculate my daily macronutrients (Fats, Carbs, Proteins) and it is a great way to see how you are doing with your daily protein intake. I am not a huge fan of counting calories, so I urge you to focus on the macronutrients more than the exact calories consumed. Also, meeting with a registered dietitian is a way you can further determine your specific dietary needs.
Inspired by my love for food
Fueled by protein
Loved by Him
This or That Thursday - Off-brand Protein vs. True Nutrition