Protein Powder

Let’s Talk Protein Powders

97% of Americans get enough protein in their diet regardless of eating pattern: vegan, vegetarian, pescatarian, omnivore. It is a rarity to find someone who does not get enough protein in their diet so most people don’t NEED a protein supplement.  My favorite way to add protein to a smoothie, acai bowl overnight oats or pancakes is in the form of nut butters or seeds like hemp, chia and flax. 

Here is a comparison from thebalancednutritionist.com on hemp, chia and flax seed. Hemp is the winner in terms of protein, and although it does have more fat, the fat is in the form of omega-3 fatty acids, which are the healthy polyunsaturated fats that keep your heart and brain healthy and may help protect against cancer. Chia and flax are definitely winners when it comes to fiber so I personally sprinkle a little bit of all 3 in my smoothies to keep things well rounded. (I ❤️ Fiber).

Green Smoothie Guide

This is a great guide to putting together a green smoothie. If you aren’t a fan of green smoothies start with just a small handful of greens and work your way up. You probably won’t notice the greens at first and won’t mind them as you increase the amount. Your heart, brain and gut will thank you!

Now About the Protein Powder

The RDA (recommended daily allowance) for protein for the average person is 0.8 grams of protein per kiligram of body weight. A typically active 160lb male would need about 58 grams of protein, which is easily obtained through a regular diet. An elite athlete or someone who is looking to build muscle mass will require more protein. People who regularly exercise need about 1.1–1.5 grams per kilogram of body weight and those who lift weights or are training hard may need 1.2–1.7 grams per kilogram. So for that same 160lb man who is trying to bulk up the maximum protein intake would be around 122 grams. You can still get this from your diet but it may be more difficult. This is where protein powders come in.

If you know me you know that I am a big fan of unprocessed or minimally processed foods.  My favorite type of protein powder, then, is one that is made of plain single ingredients, like Naked Pea. (I have no affiliation to any of the powders here! Any simple ingredient powder is good in my book, this is just an example.) This protein powder is one ingredient, which means it is NOT going to flavor your smoothie but it is a great way to add protein without a lot of other additives.  If you add it to a great smoothie that is yummy in and of itself you don’t need the added stuff anyway.  A couple favorites are this coffee smoothie and this mango kale smoothie. These are both naturally rich in many vitamins and minerals that are typically listed on the ingredients list of other protein powders and are also chock full of antioxidants. 

If you want your protein powder to have flavor Orgain Simple is a good, clean option, but it does have added sugars in the form of coconut sugar or Garden Life Organic, which does not have added sugar but does have Stevia.  You may find you don’t need the added sweetness in these protein powders, though, if you use sweetness in the form of fruits, like banana or mango in your smoothie. 

(To curb the urge for super sweet join us for our Sugar Fast Challenge starting on October 16th!) 

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