Navigating the world of protein powders and supplements can indeed feel daunting, with countless options lining store shelves and online marketplaces. As you consider adding a scoop to your post-workout smoothie or exploring new ways to boost your nutrition, it’s easy to feel overwhelmed by the choices. However, fear not! Our guide to protein powders and supplements will help you make informed decisions on what to buy –or skip.
You can achieve your physical goals without extra protein, just as you can get in a good workout without ever lifting a free weight or stepping on a treadmill. Here’s the caveat… If you are restricting calories then you may need a little more protein than usual to replace other fuel sources. Protein powders are also useful in situations of maldigestion/malabsorption or when the alternative is to miss out entirely when you have no other viable choice. Most lean protein sources are animal-based and need to be kept refrigerated which is difficult (but not impossible!) on the run.
The highest quality protein powder still won’t make up for a poor diet or eating habits! But for the three indications mentioned above, a protein supplement can prove a useful tool in one’s exercise arsenal. Depending on the protein source and other ingredients, a supplement can complement the rest of one’s nutrition.
While the quantity of protein you consume each day is important, the quality and timing of your meals can have just as much, if not more, impact than simply hitting your gram targets. Taking a supplement after a morning workout won’t necessarily help if you’ve already had a full breakfast. However, it can be beneficial with a low-protein lunch prior to an afternoon workout. Additionally, post-workout recovery is another chance to support your efforts, especially if it’s been hours since your last meal.
Pure protein by itself is quite bland (think egg whites). So, protein as the main ingredient is usually offered in combination with a little carbs or fat …or a lot in the case of meal replacement shakes. Here’s a run-down of the top protein sources in powder form:
Powders offer a convenient, portable option to mix with your fluid of choice just prior to consumption. The cost should be about $1.50 per serving for a standard protein powder and a little more for specialty products. That price is comparable to plain cooked chicken breast which is more cost-efficient per gram than filet mignon …but not eggs or beans!
Ready-to-drink packaged shakes are usually shelf-stable but taste best cold. They may be upwards of $3-6 each but often provide more protein and/or calories with that convenience.
Considering that protein powder shouldn’t be a full replacement for protein in the diet, look for about 20-25 grams per serving (2 scoops). Many people will mix that into a glass of milk which already provides 8 grams protein per Cup. Using more powder means a thicker end result, unless you also use more liquid. Some products are clear or formulated to mix with water or juice.
Now other protein-based supplements include amino acids (the building blocks of protein) and peptides (small protein fragments). Both are naturally formed during protein digestion, so taking them in supplement form is an expensive way to bypass that digestive process. While they may be indicated for malabsorptive conditions due to their higher bioavailability compared to solid protein, they are not beneficial for most people.
Certain essential amino acids, known as branched chains [BCAAs], are used more in cell growth. These BCAAs are also a fuel source for skeletal muscle so may preserve muscle glycogen stores and help reduce muscle breakdown induced by exercise. Read the Supplement Facts panel carefully – it may show a large number like 5000 mg but that’s only 5 grams of protein.
Protein powders are convenient when ready-to-eat solid proteins, refrigeration and/or cooking are unavailable, but can be expensive. They won’t enhance your exercise routine unless you’re already optimizing your training and nutrition. Focus on a balanced diet and effective training to achieve your fitness goals.
Note: This blog post is a general guide and should not replace professional advice. Always consult with a fitness professional or personal trainer at LA Fitness for personalized guidance and support.
Cue the sound of a revving engine… running your blender at home can bring goodness with that whirring noise! Creating your own smoothies is a great way to get in some nutrients and plant phytochemicals you otherwise wouldn’t during the day. It allows you to prepare multiple servings at one time (if you wish) and save money in the process.
Smoothies can be a good use of leftover fruit. Almost any will do! Bananas provide creaminess. Citrus and pineapple boost vitamin C content. Fruits with edible skin and seeds (like berries) offer more fiber. For vegetables, the best ones for blending are soft, sweet or high in moisture such as avocado, beet root, carrot, cucumber, pumpkin, spinach and tomato. These offer a range of minerals to up your micronutrient intake. For the smoothest texture avoid thick skins and stringy parts of celery and snap peas.
You can get more essential fatty acids by adding chia seeds, ground flax seed, hemp seeds or wheat germ. Use up to a tablespoon per serving for such enhancers. For a boost of B vitamins mix in a teaspoon of nutritional yeast or spirulina. Not sure where to start? Try these four basic single-serving smoothie recipes, substituting for any ingredients you’re allergic to:
½ Cup apple juice
½ Cup seedless green grapes
1 peeled kiwi, quartered (may cut out seeds if desired)
1 Cup spinach leaves
1/3 cucumber, cut into chunks (may peel if desired)
Optional: wedge of lime; sprig of cilantro or parsley
½ Cup pomegranate juice
½ Cup berries (any – raspberry, strawberry, blackberry, blueberry)
1 tomato, quartered
1 cooked beet, peeled & cut into chunks
Optional: 1/8 teaspoon ginger or turmeric; ½ Cup strawberry yogurt
½ Cup orange juice
½ Cup pineapple, cut in chunks
½ Cup peach or mango
1 cooked carrot, cooled
Optional: lemon wedge
½ Cup vanilla nut milk
1 small banana, quartered
½ avocado, pit and skin removed
½ Cup vanilla high-protein yogurt
Optional: ½ teaspoon powdered green tea
Feel free to play around with combinations to your taste and texture preferences. Add a scoop of protein powder if you wish. Punch up the flavor with cinnamon or vanilla extract. Make as much or as little as you would like. The options are limitless!
Resources:
With so many sources offering nutrition advice, it’s hard to know what’s true. Even factual information can become distorted by the time it reaches you. Like a game of telephone, the message often changes as it’s passed along. Here, we debunk 5 common diet myths to guide you toward the truth.
People with celiac disease are allergic to gluten, a protein found in wheat, and should avoid gluten in their diet. Otherwise, wheat and wheat protein are no more inherently fattening or harmful to metabolism than any other grain or component. The problem is all the flour products (bread/rolls, buns, crackers, muffins/cupcakes, pancakes/waffles, pasta, pretzels) made from wheat—those products are refined and lack the fiber and full nutrients that wheat kernels have. We can thrive perfectly well without the flour products (from any grain)!
The verdict – only those with an allergy need to avoid gluten. Whole grains of various kinds are better for everyone.
Too much of any macronutrient can provide excess calories and lead to obesity and metabolic disorder. Fat is high in calories (providing twice as many calories as carbohydrates or proteins per gram), however, it is an essential nutrient. You need some dietary fat for basic survival and body processes like hormone production and digestion. Several fat sources provide other nutrients such as fat-soluble vitamins (A, D, E, K) or essential fatty acids. Enough fat in a meal satisfies so you feel fuller longer, helping to stave off hunger. It also slows digestion a little to limit spikes in blood sugar.
The verdict – you shouldn’t cut out fat completely but could stand to reduce if your intake is high.
An external clock shouldn’t dictate eating if you are hungry. Absolutely, shift your calorie intake to the morning to fuel your daily activities. If you’re up until midnight, a healthy 9pm snack (around 150 calories) is fine. However, most late-night eating involves unhealthy options like ice cream and chips, rather than grilled fish and salad. Extra calories at any time can hinder weight loss efforts. Large volumes before reclining in bed can exacerbate heartburn.
The verdict – it’s not the clock but the choice of food in context of your day’s intake and activity pattern that matters.
Individual muscle fibers are made of contractile proteins, namely actin and myosin. Making new cells does take some additional protein, but only to the tune of 10-15 additional grams per day. In comparison, a tall glass of milk (1.5 Cups) provides 12 grams of protein and two eggs provide 14 grams. Research shows that there is no anabolic benefit to increasing protein beyond 35% calories when energy is adequate for growth. You really need an increase in overall fuel to support muscle growth with increased resistance training. As your total caloric consumption rises, so should your protein as a normal proportion of that intake.
The truth is that muscle growth requires carbohydrate and fat, too. Here’s why: Whether it’s for your skin, liver or muscle, each cell is made up of the elements carbon, nitrogen, oxygen, and hydrogen. Only amino acids from protein provide all four components, but carbohydrate and fat contribute three of them and act as fuel allowing the physical work that’s required for growth.
The verdict – it’s a very small raise in protein necessary to provide a critical building block for muscle growth.
Energy to supply our cells and muscles with fuel only comes from the macronutrient sources carbohydrate, fat, protein, (as well as the non-nutrient alcohol) which may get converted to ATP if not stored as reserves. ATP stands for Adenosine Tri Phosphate and is the compound that ultimately allows muscles to contract.
‘Energy drinks’ that are low-calorie and sugar-free don’t have significant macronutrients to turn into fuel. Instead, they have compounds like caffeine and taurine which trigger the nervous system, making one feel more alert or awake. Really, they are BUZZ drinks that hype you up, like when your body produces the neurotransmitter adrenaline when you are in danger.
The verdict – energy drinks do provide stimulation, but not necessarily fuel.
Adult onset diabetes is a condition with several factors contributing to its development, namely an excess of calories which leads to obesity and insulin resistance. A calorie surplus can come from too little physical activity as well as too much of any energy-contributing compound (carbohydrate, protein, fat, alcohol). Most sugary foods come with a lot of fat and therefore calories, and added sugars usually mean the food lacks fiber, protein and other nutrients.
Natural sugars in fruit and milk don’t increase the risk for Type 2 Diabetes. It’s a lot easier to drink a 16-ounce soft drink than to eat its sugar equivalent of 3 oranges! The American Diabetes Association notes that research points to sugary drinks being linked to Type 2 Diabetes risk and recommends people avoid drinking sugar-sweetened beverages.
The verdict – sugars, especially in liquid form, do contribute to extra calories and fat production which influence insulin resistance but don’t directly cause adult onset diabetes.
Note: This blog post is a general guide and should not replace professional advice. Always consult with a healthcare professional for personalized guidance and support.
When temperatures drop, it’s time to put on cozy slippers and pull up a blanket. A soothing plate to warm your belly doesn’t hurt… unless it’s unhealthy. Most comfort foods we turn to are heavily laden with fat, starch and calories. There are healthier ways to enjoy down-home classics by making a few tweaks. Try the following updates to your traditional favorites without leaving flavor behind.
Meatloaf and mashed potatoes. This duo based on simple protein and starch can be loaded with saturated fat.
Meatloaf
Mashed potatoes
Pasta casseroles (e.g. baked macaroni & cheese, lasagna) While tasty now, the cheese and white flour noodles may depress your mood later after you get on the scale.
Chicken pot pie / Shepherd’s Pie It’s not just what’s under the cover that adds up here. With a thick crust or mashed potato layer, you can also blame the topping.
Biscuits and Gravy – This Southern breakfast that sticks to your ribs is traditionally full of saturated fat and calories.
Biscuits:
Gravy:
Warm Apple Pie – Here is a double whammy! The crust is full of fat and the filling is full of sugar.
Loaded Cheesy Potato Soup A thick chowder or bisque base isn’t the only culprit when the garnish can weigh in at a hefty hundred calories or so.
Now you can take solace in knowing there’s a way to enjoy comfort foods without ruining your physique. Pick the changes you’d like to try, have a go at them in the kitchen and let us know your favorite updates in the comments section below!
Sources:
Navigating the world of protein powders and supplements can indeed feel daunting, with countless options lining store shelves and online marketplaces. As you consider adding a scoop to your post-workout smoothie or exploring new ways to boost your nutrition, it’s...
Cue the sound of a revving engine… running your blender at home can bring goodness with that whirring noise! Creating your own smoothies is a great way to get in some nutrients and plant phytochemicals you otherwise wouldn’t during the day. It allows you to prepare...
With so many sources offering nutrition advice, it’s hard to know what’s true. Even factual information can become distorted by the time it reaches you. Like a game of telephone, the message often changes as it’s passed along. Here, we debunk 5 common diet myths to...
I’m 69 years old, I work out 3 times a week for 2 hours, 2 of those days are dedicated to upper/lower weight workout and the 3rd day strictly cardio on the treadmills and bike. I had a personal trainer for 6 months and I learned a lot of methods to workout. I’m careful with my intake and do not overindulge with high calorie or fatty foods, I’m frustrated when I get on the scale at the gym and at home, I gain pounds vs. seeing the numbers go down. It could be my metabolism (as one ages it drops drastically), just looking for answers, tips, suggestions. Thanks!
– Lydia C.
I understand your frustration, Lydia. Total pounds are easy to measure but won’t reflect body composition improvements. Ideally, you’d have tracked body fat percentage over the last 6 months. A tilt toward lower fat and more lean body mass indicates your metabolism should keep up. As body fat is reduced and muscle is gained the scale may not change (or go up). There is water stored with every pound of muscle, due to increased glycogen capacity.
Another approach is to monitor waist, hip, and thigh circumferences by breaking out the tape measure. Reflect on how your clothes fit. If you’ve got any more wiggle room than 6 months ago – success! Also note progress in fitness level… strength, endurance, and intensity level. All these observations are better indicators of improvement than total weight.
It makes a difference whether your weight workouts are focused on heavy weight with lower repetitions or more repetitions with less weight. The latter helps develop strength and muscles’ functional output while the former is intended to build up muscle (thus may increase weight). Once you tolerate a level of cardio (time, intensity, duration, or frequency) you’ve adapted to it and need further increases to promote greater fat burning. In the same regard, if your diet is good, but no better than before, then physique change is less likely.
In summary: focus on body composition, not scale weight, and look to where you can refine your diet and exercise regimen. Keep up that dedication!
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
Have a nutrition question? Our registered dietitian is ready to help!
Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!
Navigating the world of protein powders and supplements can indeed feel daunting, with countless options lining store shelves and online marketplaces. As you consider adding a scoop to your post-workout smoothie or exploring new ways to boost your nutrition, it’s...
Cue the sound of a revving engine… running your blender at home can bring goodness with that whirring noise! Creating your own smoothies is a great way to get in some nutrients and plant phytochemicals you otherwise wouldn’t during the day. It allows you to prepare...
With so many sources offering nutrition advice, it’s hard to know what’s true. Even factual information can become distorted by the time it reaches you. Like a game of telephone, the message often changes as it’s passed along. Here, we debunk 5 common diet myths to...