This is a no fluff podcast created for busy women. We are Baylee and Brianna. We are dedicated to helping women breakup with dieting and rethink the way you look at food. Sharing the real “secret” to fat loss - learning how your body actually works! Our goal is to give YOU the tools that you need to navigate BS diet culture and empower you to feel confident with your food choices so that you can sustainably reach your goals. Find us at @BayleeTheDietitian and @themomminnutritionist! Welcome to Mocktail Minutes!
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Baylee is keeping it short and sweet for you this week and breaking down how to pick the best protein powder. She tells you everything that you need to look for when making this decision because we know how confusing this can be!
Hello, everyone. Welcome back to this week's episode of Till minutes, this is Bailey and we don't have Brianna today. So it's going to be a quick, short and sweet episode as she is downward count with the flu. Her kiddos were sick last week. And fortunately she was not able to escape the sickness. So we didn't want to leave you guys hand without an episode this week. So I'm going to focus. We've talked about protein before we've talked about nutrition labels. I'm going to focus today on specifically protein powder. What to look for. And how to kind of choose the best one. Now, when it comes to protein powder in general. It's not it's okay. If it's not always like the perfect one what's most important, I think is how much are you using it for me? For example. I use protein powder nearly every morning. So I want to make sure I have a high quality. Protein powder. Cause I'm using every day. If you're using it like. Twice a month, maybe not as important. So, I mean, we still want to get the best quality we can, but understand like sometimes that's not a priority, so. Use these steps to kind of figure out what best suits you, your lifestyle. Your budget, your tastes buds. And I hope these tips are helpful. Mt with protein. Is it required, especially like with a weight loss journey no. Now required, but it's definitely helpful because it's going to give you a quick boost to your protein intake. This is the easiest way I can get my protein in the morning. It's quick. It makes my smoothies tastes good. So I love it. Now it's going to help support your protein needs, especially if you're having a hard, hard time incorporating protein, or if you're limited on time. And in general, I see women especially are not getting enough protein. Especially at this breakfast me like two eggs for breakfast, not enough protein. So this is going to be an easy way to increase it. And this is why. It can also be super important to choose a quality protein powder, not just get one. Just because it's the cheapest. And to be honest, I do order mine. I do not find mine in this store because. It is one that I love. It tastes good gradients. I liked they do heavy metal, heavy metal testing. So let's get into what I look for on protein powders in general. Now we're choosing a protein powder, some general things to look at. Out of sugars, that'll be on your nutrition label and it'd be spaced out under your carbohydrates. You have added sugars listed. Ideally. Like less than three to five grants about sugar. Protein powder. I mean, it should be mainly protein because it's a protein powder. Now, if we were to only have protein in this protein powder as not going to taste very good. So that's why other ingredients are added. Now we got to look at these other ingredients. What are they? How are they impacting our body? So taking a peak at those added sugars. And we recently just did episodes on added sugars. As well. So also thinking about. Those artificial sweeteners that can sneak in there too. Because that's a good way where they can be like, oh, it's low carb. No added sugars. But we still want to avoid these artificial sweeteners as much as we can, because they're not great for gut health and sucralose is one. That I kind of look at really quickly on your ingredients because it is so often you so fit as sucralose personally, for me. It's a no-go. Other things to kind of think about is, well, I guess while we're on the ingredients, Thinking about. Where this protein is coming from. So there are different types of protein powders. You have your whey protein, which whey protein is going to be kind of your best option. If you can tolerate it. That's the key part. If you can tolerate it. A lot of people. Don't tolerate whey protein. Well, And protein can be a little bit tricky because I see people trying out different protein powder and like, it just made my stomach heard. It's the protein. But thinking about these quality protein powders, if we're getting a random one and has also all these artificial sweeteners added to it, it has some different. Like oils added to it. Some other miscellaneous ingredients. Maybe it wasn't necessarily the way it was artificial sweeteners. That's disrupting your gut health. So Wayne is going to be the best option. If you can tolerate it. The next best option, I would say in egg based protein, because those are both going to give you your complete. Protein sources here and have all the essential amino acids and this ones. Other options for protein powders. If he can't do whey protein, a protein isn't going great. And I really like a protein because like I said, complete protein source, but it's also tolerated very well. By many people. So that is a bonus there when it comes to that egg protein. I personally have a dairy allergy. So this is what I use. But I have lots of people's. I don't have a dairy allergy. That just prefer to say protein for the taste. For the quality of the one and I'll get into specific recommendations. But for the quality of the one I recommend and they just tolerated a lot better. Other types of protein. I mean, you have plant protein, something to kind of be aware of here. I would not recommend using plant Bertine daily if pregnant or breastfeeding, due to the number of heavy metals that can be present in pea and rice based proteins. So plain protein, especially for using this, like, if you are vegan, you want to do more of like a sport-based wine because they will typically add. Amino acids. So you get a full amino acid profile. Collagen peptides are another big one and they're kind of a hot commodity right now. So collagen is a little bit different than protein powder. But it's still a great way to add protein to your day. Collagen is going to be derived from the height of bovine or Marine animals. Whereas protein powder is the powder form of protein from plants, a eggs or milk. College and was also going to be an incomplete protein. So it doesn't have all the essential amino acids. Yeah. Compared to like a milk or your way or your egg based protein powders would. But it's still a protein source. I just because it might not be contributing to that. Like, Creation of new muscle muscle protein synthesis. Like we get those benefits from. Complete protein sources because of the Lucene in it. It's still going to have benefits. So when I hear people saying like, oh, if you eat this amount of protein, It's going to be overdoing it. It's not like doing anything for you. Not true. I mean, protein is. Other benefits. To wheat. Than just. Like building muscle protein is also going to be. Helpful for your immunity and your enzymes and your hormones. That collagen is great for. You're Cartlidge you're doing your ligaments, your skin, your hair. So there's other benefits than just muscle building for protein. So collagen is also great to include, and I actually include it. Daley along with my protein powder. Other things too. I look out for your labels and kind of the ingredients in it. So we talked about what our officials, sweeteners, other things, just like, what does it sweeten within and general? So avoiding, like dextran glucose, glucose, maltodextrin, these are forms of sugar. And again, we want protein to be protein. We don't want a bunch of these like random sugars in it. Speaking of the protein, that protein source I had mentioned, we have our whey protein or a pea protein. Plant protein. So soy protein. A lot of plant-based or vegan proteins are going to contain soy specifically like a soy protein isolate. So we itself is not bad as long as it's high quality. It's that high it's highly processed so that we don't want so avoiding like a soy protein isolate as a protein source and either protein powders or protein bars. Vegetable oils are also something I look at in the ingredients. These are put into protein powders to create like a richness. Taste, but they can be high in omega six fatty acids. And an abundance of omega sixes compared to may get threes. Can. Lead to inflammation. We got enough stress leading to inflammation in our life. Let's not add more. Field of the fire. So look out for ingredients like soybean oil, corn oil, safflower, sunflower, those types of things. So, those are kind of your main ingredients. That I look at. Other things on the nutrition label. Looking at that protein content. Ideally you want a minimum of 20 grams. Now if you have a protein powder, that's a little like 20 grand. So you're aiming for 30. You could just do a bigger scoop. Totally fine, but keep in mind, like if it's 12 grams of protein and it has five grams of added sugar. Well, if you're doubling that protein now you're also getting 10 grams of added sugar. So looking at. This. Protein content. Per scoop or serving that it has. The other thing like to check would be the carb content. Because again, this is a protein powder. We don't need a bunch of carbs added. Few grams is going to be expected because like I said, we want it to taste good. And they're going to give a flavor. So shouldn't be overdoing it in carbohydrates or fat here again, that protein should kind of be your highest macro nutrient. When looking at the label. One other thing to consider is do they do heavy metal testing? Choose a company that does heavy metal testing on their products. And usually you can find this online when you look up their products where it might say it on the label or something, this is going to be especially a Porin. Like I mentioned, those plant-based protein as these are more likely to have heavy metals in them. So search the website and you can email them. And you'll be able to find out if they do heavy metal testing. Those are kind of the main things. I look at my protein better. So that was a lot of information. But. To sum it up a little bit. At least less than five grams of added sugar, greater than 20 grams of protein. Avoiding those like soybeans, safflower, corn, oral coin, corn oils. Doing less carbs, more protein should be in your protein powder. Doing complete protein sources from either like a way or an egg based protein and avoiding those artificial sweeteners. Sucralose is a big one. So. My favorite protein powder and I recommend it all the time is drink wholesome. They have great ingredients, minimal ingredients. So my favorite wine, for example, Is the mocha flavor. The mocha flavor only has eight whites, coconut cocoa. Coffee. Monk fruit. So simple ingredients, you can compare that to a lot of protein powders that have a paragraph long of ingredients. And I mean, this has 1, 2, 3, 4, 5 ingredients. That's it. It's easy to use. Yeah. That protein boost. And like I mentioned that a white or the egg based protein is easier to digest. So a lot of people do. Like this. Powder for that reason. They are third-party tested. And. It's also like it's additive free. So with that short ingredients, they're not adding a bunch of emulsifiers stickers flavors, or like using those artificial sweeteners. They use that monk fruit, which I would recommend over a super lows. And then. They do have an option if you don't like Monkfruit they do Maples. Maple sugar. So that is also another option that would increase the carbohydrate amount. Honestly, either one is fine with me, kind of a personal preference. I do prefer the monk fruit wine. Just because I. Add sweetness. To my smoothie through fruit. So the maple shore. Maple sugar blend was just a little too much sweetness for me. I just personally preferred. The monk fruit sweetener. So try either one out, but drink wholesome. Is my favorite egg based protein. My second recommendation for anyone would be just ingredients. Just ingredients is also a great protein powder company. They have lots of different items on their website, but protein is one of their things that is a great option. They are similar to drink wholesome that they have simple ingredients. And it's actually interesting to look at their labels because. Like a strawberry versus a chocolate protein powder is going to have a little bit different ingredients. It's not like it's flavored with natural flavors. It's going to be flavored with actual, like strawberries. So they're using more whole food ingredients. It's just agreeance would be more of a whey based protein. They do have vegan options as well. So just ingredients or drink, Holsten other ones. I like designer egg protein. Naked nutrition garden of life. Perfect supplements. Shaklee. Naked nutrition. Be well by Kelly has a great one. Within them as well. And I'm sure there's probably others out there, but I don't want to overwhelm you with too many recommendations. So top two. Would I recommend drink wholesome or just ingredients? Other things. So protein powders actually, I mean, sorry. Protein bars. Or another great thing to have on hand. So I was just gonna throw out some protein bars or like protein snacks that can be. Great options to have. I really like Aloha. They're my favorite personally Paleovalley has great ones. Chomps. It's not like protein bar. It's more just like Turkey or beef sticks, but those are great to have on hand. IQ bars. Kirklin protein bars. They actually have their own brand. The RX bars are great to have on hand. There is one Nash bars, but they are very hard to actually get because they are constantly sold out. So those are my protein bar recommendations as well for you to check out. If you have any other questions. About protein powders, protein bars, feel free to send. Brianna or I a message on Instagram and hopefully we will both be back next week and we will get into the topic we were supposed to discuss. So I'm talking about like weight gain over the weekend, or even like over a day, why it's happening. And what you can do about it. So tune in next week and we'll talk soon. Bye.
