I get asked a lot of questions regarding protein powder.

Is it necessary for weight loss?

Is it healthy?

What is it used for?

How do I use it?

Will it make me bulky?

What is it?

The list goes on.

Protein powder is a supplement and is by no means necessary to consume in your diet. However, for many people who live busy lives, or don't consume meat and/or dairy, protein powders can be a very helpful and convenient way to add good quality protein to your diet.

I recommend eating a quality protein source at every meal and snack, and sometimes eating chicken out of a plastic bag in the car while you're driving your kids around just won't cut it. Most likely you'd end up skipping that snack or grabbing something more convenient that is probably a less optimal choice. Make a super shake ahead of time to sip in the car, or simply have a scoop of protein powder in a shaker cup, add water when you need it and you're good to go. Seriously, protein powder can be a lifesaver sometimes to help you stick to your healthy eating habits and keep chasing your goals.

Most protein bars are made with protein powders, so you could already be consuming it with out even realizing, however they are usually also full of sugar and are sometimes low quality or just glorified candy bars, so make sure to read the labels and ingredients. Less is more when it comes to ingredient lists.

Some other benefits of protein powder include: having more variety, adding protein to baked goods, fast or slow digesting sources of protein options for different benefits during different times of the day, simply adding more protein to your diet if you are having trouble getting enough from whole foods, and sometimes they can taste like a milkshake and cure a sweet craving with a lot less sugar and calories.

There are many different kinds of protein powders out there including dairy based (whey is the most popular and well studied) and plant based. Here is a list of some different protein powders available you can choose from based on your personal preferences and food intolerances or allergies.

Whey protein

Casein protein

Egg white protein

Beef protein

Hemp protein

Brown rice protein

Pea protein

Soy protein

Plant based blends

Build your supershake:

Start with a scoop of protein powder of your choice

Add a handful of fresh or frozen fruit

Add a handful of fresh greens or greens powder

Add a thumb size of healthy fats like nut butter, avocado, coconut oil, nuts or seeds

Add a handful of ice

Fill with water or unsweetened almond/coconut milk

Blend until smooth and enjoy!

I hope this helped if you were someone curious about protein powder. There are endless ways to play with shakes and use protein powder to make protein packed pancakes, muffins, pudding, and much more. Don't be afraid to get creative and give protein powder a try if you think it's a good fit for your diet.

~Lia

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