The Scoop on Protein Powders

Should I be taking a protein powder? Which one should I take? How much should I be taking? Do I really NEED it? I’m sure that everyone who is involved in a training program has asked these questions at some point in time! We’re here to answer all of these questions and give you the “scoop” (yes, pun intended!) on protein powders. As nutrition coaches, we always have questions about which protein powders are good and if we really need to be taking these supplements. Well, let us tell you, it is a bit different for everybody. We all have different nutritional requirements based on our lifestyle and body! For example, I have noticed a huge positive change in my life by taking protein shakes. Since my diet is entirely plant-based, it is very important for me to be getting that extra boost of protein every day! Basically, protein shakes are a supplement. What does that mean? It means that we should be including them in our diet if we are not already meeting our daily recommended amount of protein. For people who are plant-based or do not get enough protein in their diet, this is a great option. Also, when individuals are resistance training, they may more protein than normal to aid in recovery, which can be hard to achieve through diet alone. This is part of the reason why we recommend protein powders in certain situations!
 
From my experience of taking protein powers, I have only tried vegan protein brands. I’m not saying that non-vegan brands are bad or not as effective, but it is important to watch out for some sneaky ingredients that can have less desirable effects:

• Whey protein concentrate & Casein- hard to digest, can cause bloating
• Maltodextrin- can increase glycemic load and increase fat storage
• Artificial sweeteners (aspartame, sorbitol, splenda, etc)- can cause headaches and bloating

Filler: Yes we want our protein powders to taste good, but we still need to know what the ingredients are, if you can’t pronounce it, don’t know what it comes from or what it does…. Refer to our flow chart. 

Kerina’s Go to Protein Shake Recipe

I’m not the biggest fan of straight protein powder with water or milk, so I always love to make a fun smoothie with it! This recipe is my go to and I drink it multiple times per week! It honestly tastes like a chocolate milkshake or a frosty! Totally amazing for all the chocolate cravings
 
Ingredients:

• 5 ice cubes
• 1/2 of a banana
• 1 or 2 scoops of chocolate flavoured protein
• 1 cup of vanilla unsweetened almond milk
• Sprinkle of cinnamon

 
Blend all ingredients and enjoy!

​Kerina’s Top 3 Favourite Protein Powders:

1. Purium MVP Sport- Chocolate or Vanilla Flavour  --I absolutely LOVE this protein powder and I would have to say it’s my new favourite! This protein powder is 100% vegan AND only has clean ingredients. The only vegan protein powder I’ve tried that does not have any stevia! Another great bonus is the amazing taste. This is the least bitter and chalky protein I’ve tried. The chocolate flavour even has a slight coffee taste in my opinion, which I love. This shake really helps my muscles recover after my workouts! If you are interested in this brand, Krista is an expert and can give you some advice! Only downfall, it is from the USA and it takes about 10 days to receive it. 
2. Vega Protein Smoothie- Multiple Flavours --  I used to use this protein powder before I tried the purium brand, and I would have to say that this is definitely a runner up! This is still 100% plant-based and mostly has clean ingredients! The taste is a bit more bitter and not as smooth in my opinion, but everyone is different. The main reason purium is better in my opinion, is that it does not have any artificial sweeteners, and Vega uses stevia leaf extract. Not the worst artificial sweetener, but it’s still a sweetener! This can be purchased at supplement stores, as well as IGA in the health food isle. 
3. Iron Vegan- Chocolate, Vanilla, and Natural Flavoured -- Before finding Purium and Vega, I used to use the Iron Vegan brand. I like this brand because the ingredients are pretty clean! The only sweetener is stevia leaf extract. However, I find that out if all of the protein powders I like, this one is one of the chalkier tasting ones. This can be purchased at GMC, most supplement stores, or some health food stores carry it as well!