Three Reasons to Include Protein Powder in Your Supplement Stack
If protein powder is not at the top of your pyramid of supplements, it should be. Protein powder is one of the only supplements that can benefit anyone—literally. You want to lose weight? Protein. Do you want to gain weight? Protein. Do you want to build your strength and endurance? Protein!
Consuming enough protein is vital to meeting almost all health and fitness goals, but many people do not consume enough protein to support their efforts.
How Much Protein Do I Need?
If you’re a relatively active individual, you should consume 1.2-2.0 grams of protein per kilogram of body weight. In this simple calculation, a person who weighs 75 kg should eat roughly 90-150 grams of protein every day.
People struggle to hit their protein goals without the help from a protein supplement because a typical meal usually only contains somewhere from 10-20 grams of protein. Even if you’re at the higher end for all three meals, you’re only at 60 grams of protein for your day.
Let’s give people the benefit of the doubt and assume they have at least one protein-rich snack in the morning or afternoon with about 15 grams of protein. That means you’re still only getting 75 grams of protein. That is not enough for those hard-working muscles to build and refuel after a workout. So, what is the solution? Include supplements for protein in your daily meal plan.
Three Benefits of Supplements for Protein
Including protein powder in your daily diet has various health and fitness benefits, including:
1. Weight Maintenance and Management
Including supplements for protein, like powders, in your daily diet can help with weight management. Consuming protein tends to help you feel fuller for longer, and when people feel full, they typically eat smaller portions and snack less often. This combination can help with a set calorie adherence.
Protein powder also helps you pack on more solid muscle. The more muscle you have, the more active your metabolism will be.
2. Improved Lean Body Mass
Speaking of muscle, adding muscle should be on everyone’s fitness list. It’s no easy feat, but including supplements for protein can help. An analysis of forty-nine scientific studies from 2018 concluded that supplementing with protein powder helps healthy adults who participated in resistance training significantly increase their muscle size and strength.
3. Faster Recovery
Damaged tissue and cells require protein to heal, and providing that protein via protein supplements ensures your body has the necessary amount. This leads to less time spent recovering from a workout. Research indicates that consuming a quick-absorbing protein supplement immediately following a workout improves recovery time and limits damage to the muscles altogether.
Types of Supplements for Protein
You’re likely familiar with the reigning king of protein supplements: whey isolate. However, there are many sources from which a protein powder can come.
Plant-Based: plant-based protein supplements are vegan/vegetarian-friendly and come only from plant protein. They typically include a variety of plants to ensure the supplement is a complete source of protein. There are, however, some single-ingredient plant-based proteins if you prefer that. Common sources of plant protein are hemp, peas, brown rice, and soy.
Whey: as mentioned, whey is the protein supplement king, mostly for two reasons. In western culture, we’re obsessed with dairy. Secondly, whey isolate is extremely easily digested and absorbed, which means the benefits can reach the bloodstream and hit the muscles faster. When considering post-workout nutrition, the faster you can get the nutrients, the better. Thanks to the refining process, whey isolate is virtually lactose-free, so even people who struggle to digest dairy might be okay with whey protein.
Casein: brother to the king is casein. Casein is also derived from cow’s milk, but it takes more time to digest. This type of protein is ideal for before-bed nutrition, meal replacements, or any time you might be going several hours between meals.
Other protein supplements: if none of these typical protein supplements sound perfect to you, have no fear. There seems to be no limit to what we can squeeze the protein out of to create a supplement. Other sources include eggs, beef, pumpkins, bone broth, and more.
It wouldn’t be fair to mention all these incredible protein powders without giving you some of our favourites, so enjoy our top powders from each category.
The Best Plant-Based Protein Powder
Vegan Select Protein by PEScience
A mix of brown rice and pea protein with an amazing, decadent flavour, it contains 110 calories, 0.5 grams of fat, 6 grams of carbohydrates, and 20 grams of protein. Equally as impressive, it includes 0 grams of sugar. Choose from chocolate bliss, vanilla indulgence, peanut butter delight, chocolate peanut butter, mint chocolate, and cinnamon delight.
The Best Whey Protein Powder
Not only is this protein supplement pure whey isolate, but it also comes from New Zealand dairy cows. New Zealand cows are known to be the happiest, healthiest cows on the planet thanks to ideal living conditions and the government’s strict antibiotic and pesticide laws. This great-tasting supplement contains 110 calories, 0 grams of fat, 0 grams of carbs, and 26 grams of protein. It also contains no sugar, making it essentially pure protein.
The Best Casein Protein Powder
Select Protein by PEScience
This product is not pure casein; it’s a blend of casein with whey protein. This innovative formula is designed to give a burst of protein from the whey, then slowly release the casein to continuously deliver a large amount of protein to the muscles. This formula is ideal for a bedtime snack, a meal replacement, or a post-workout shake.
The Best “Other” Protein Powder
Carnivor by MuscleMeds.
Our bestselling “other” protein is a beef protein powder. It has 120 calories, 0 grams of fat, 8 grams of carbs, 23 grams of protein, and no sugar. Carnivor provides you with all the good parts of consuming beef and none of the bad.
There are many protein powder sources from which to choose, but the bottom line is if you’re using any sports supplements, you should be using a protein supplement. Protein is at the root of all fitness achievements because meeting protein goals means building more muscle.