There are a handful of questions I get asked very frequently.
This is one that I dread the most
“What’s your favorite protein?”
I dread it because I don’t use protein supplements often. What can I say I love to eat! (I have a husband who enjoys cooking and often cooks like we still have “kids” living with us which means lots of leftovers.)
In the most recent past I have been using, the protein by Arbonne. My friend Lisa Carretti is a rep and she gave me samples years ago and that has been my go-to when I want a smoothie. I trust Arbonne as a company to put in what they say and not add anything I don’t want. I am not a rep but I do purchase some of their products. Their protein is a pea rice blend protein, AKA plant protein.
There is a lot to know about protein and it can be confusing so let’s break it down a little bit but not try to be overwhelming.
Types of Protein
In general, protein is either whey, casein, or plant-based. Whey and casein come from cow’s milk, while plant proteins are derived from plants.
Because whey and casein come from cow’s milk people with a sensitivity to lactose may find these proteins don’t agree with them. Even some people who are not lactose intolerant can find themselves feeling bloated.
Plant protein powders tend to have fewer calories and less sugar than whey or casein protein shakes. More on sugar in a sec.
However, the amount of actually digestible protein is less in plant proteins VS whey proteins. UNLESS you include at least two types of plant protein, like a pea protein and rice protein. ( I know rice protein sounds like an oxymoron but it’s a thing. These two blended together are a great protein source)
A word about soy protein- soy used to get a bad rep but the most recent research shows no harmful effect on men’s testosterone levels and it does not increase breast cancer risk in women. In fact, I am reading more and more about the benefits of soy in controlling menopause symptoms in women.
Most protein powders will have some sugar to add some sweetness. Avoid sweeteners such as sucralose, aspartame, saccharin, and acesulfame potassium. You need to check the ingredients because the label may list sugar as 0.
Look for honey, maple syrup, brown rice syrup, coconut sugar, cane sugar, molasses, and agave in the ingredients. Then check if the grams per serving is less than 5.
I typically recommend starting with a protein scoop that provides 20 – 25 grams of protein.
Hope that helps, there is so much to know and it is confusing, even for me.
1) Plant-Based proteins are usually more tolerable especially if you have a sensitivity to dairy products/lactose.
2) Plank-based protein should include more than one type of protein, pea and rice are found to be a good blend.
3) Look for less than 5 grams of sugar per serving
4) Check the ingredients and avoid sucralose, aspartame, saccharin, and acesulfame potassium.