CREATIVE WAYS TO USE PROTEIN POWDER

Protein is key for total health. It’s needed for a wide variety of health benefits such as muscle repair, metabolism, gut health, immunity, blood sugar regulation, and much more. For an active person looking to maintain a healthy weight and lean muscle mass, Village dietitian Jamie Miller recommends that 30% of your diet comes from protein. But that can be HARD to reach. So, protein powder often is a helpful supplement that can provide quick and convenient protein to your daily routine. Let’s learn more about how to incorporate this supplement into your daily routine!

How to Pick a Protein Powder

There’s a wide variety of protein powders out on the market which can make choosing one quite confusing. There’s not one “right” answer for the perfect protein powder, but here are a few tips to keep in mind. First, look for about 80+% of the powder’s calories to come from protein (Ex: 100 calories, 20 g protein). This will ensure it’s not more of a meal replacement powder with added carbs. Second, look for one that has no added sugar and no artificial sweeteners. Stevia and monk fruit are great natural sweetener options to look for instead. Then, choose a type that best fits your dietary and budget needs, along with taste preferences. Whey protein isolate is easy to digest even for those sensitive to lactose, smooth in texture, and very low in carbs. However, it can be pricey. A cheaper option for those who tolerate lactose well is whey protein concentrate. Casein protein digests slower than whey (resulting in a slower release of amino acids), making it beneficial at a time like before bed when you’re going 7-10 hours without food. Pea protein is Jamie’s top pick for a vegan protein powder, but it can sometimes taste chalky and cause some bloating for some individuals.

Mix it Up

The back of a protein powder tub will have instructions to simply mix the powder with water or milk, which is definitely an option for easy consumption. Or oftentimes, people will add protein powder to tasty smoothies as well. But mixing up countless protein shakes can get quite boring and repetitive. So our Village dietitian has 3 creative ways to incorporate protein powder into your day without ever having to grab another shaker bottle.