- December 21, 2020
- Dr Menka Gupta
Should I take Protein Powder?
Protein is a crucial macronutrient that supports overall health, it helps with weight management, encourages muscle growth, helps in hormonal balance, repairs ligaments, boosts immunity, improves skin, nails and hair and more.
What are the Health Benefits of Protein Powder?
1. Muscle Growth
You might have noticed that those who visit the gym often will consume protein shakes. This is because proteins are a huge contributing factor to muscle growth.
2. Repairs Ligaments
Protein makes up a large portion of our ligaments and tendons. If our body lacks the amount of protein it needs, the repairment process for torn ligaments can be expected to be longer than normal.
3. Weight Management
Consuming protein helps to reduce portion size and cravings in the middle of the day. This is a result of the feeling of being full after consuming protein powder or protein-rich foods. After some time, the body mass might decrease as the amount of food intake is lowered.
Consuming protein helps to reduce portion size and cravings in the middle of the day. This is a result of the feeling of being full after consuming protein powder or protein-rich foods. After some time, the body mass might decrease as the amount of food intake is lowered.
The ideal amount of protein in a diet is determined by an individual’s unique requirements and objectives. For some people obtaining enough protein can be challenging due to diet and lifestyle choices. In such cases, if you decide to supplement with a protein powder, I recommend that you consume it in moderation.
I often get asked, what is the best protein powder to use. When using any supplement, it is important to consider quality factors like ingredients, their sources and manufacturing practices (https://nourish/2017/02/28/should-we-supplement/) for them to be biologically effective. I look for the following qualities when recommending a protein powder:
- Some people are intolerant to dairy, however, whey protein is the most commonly used protein powder. If you consume whey protein, ensure that you look for one which contains “whey protein concentrate” in ingredients and has no added sugars.
- Look for protein powders manufactured in a GMP (good manufacturing practice) certified facility.
- Low toxicity: Ensure your protein powder has no heavy metals and toxic residue.
- Your protein powder should come from a good source of protein – grass-fed beef, organic and fermented pea, fermented Shiitake mushrooms, whey protein concentrate made from milk of cows who graze on pesticide- and chemical-free, non-GMO grass pastures and are never fed grain, nor subjected to hormone or antibiotic treatment. Look for the presence of common allergens such as milk, eggs, nuts, wheat, gluten and soy and avoid them.
- Avoid artificial sweeteners as far as possible. If you go for flavoured/ sweetened options, look for organic natural flavors, stevia leaf extract and cocoa powder in the ingredient list.
You can find some of the best protein powders carefully curated by me, which I recommend to my community below.
What are the recommend protein powders?
Plant-Based Protein Powder: MycoPure™
Brand: Designs for Health®
MycoPure™, a plant-based protein powder, is fermented from shiitake mushrooms. It also features a blend of medicinal mushrooms that offers robust immune support.
This shiitake fermented protein contains 9 essential amino acids (including a high branched-chain amino acid, BCAA, composition) and has achieved the highest PDCAA (Protein Digestibility Corrected Amino Acid) score of 1.00. A high PDCAA score indicates that the protein powder is of high quality.
Additionally, the fermentation process removes anti-nutrients and optimizes the digestibility and nutritional profile.
Recommended Use: Mix 42 grams in 1 to 1.5 cups of water or any other beverage per day, or as directed by your health care practitioner.
Organic Pea Protein Powder: Organic PurePea™
Brand: Designs for Health®
Organic PurePea™ comes in three flavours: Chocolate, Vanilla, and Unflavored. This organic and natural pea protein powder offers a high level of nutritional benefits, high absorption and excellent digestibility.
The raw materials, certified organic North American grown yellow peas, are non-GMO and are produced with a natural fermentation process which uses no chemical solvents.
Recommended Use (Chocolate): As a dietary supplement, mix 32 grams in 1 cup of water or any other beverage per day, or as directed by your health care practitioner.
Recommended Use (Vanilla/Unflavored): As a dietary supplement, mix 30 grams in 1 cup of water or any other beverage per day, or as directed by your health care practitioner.
Note: These protein powders are not intended to diagnose, treat, cure, or prevent any disease.
WheyCool™
Brand: Designs for Health®
Whey Cool™ is a great-tasting high protein, low carbohydrate functional food powder. It is made with an exceptional quality whey protein made from the milk of cows that graze on pesticide- and chemical-free, non-GMO grass pastures in New Zealand, which is known to have one of the least polluted environments in the world. The milking cows are never fed grain, nor subjected to hormone or antibiotic treatments. This whey is instantized with sunflower lecithin (non-GMO), which helps it dissolve more easily in water and prevents foaming during blending.
Functional Plant Protein Dark Chocolate
Brand: Klaire Labs
Functional Plant Protein Dark Chocolate & Sea Salt combines USA-grown, sustainable pea protein with microbiome-nourishing prebiotics and antioxidants. This great-tasting, bioavailable, and easy-to-digest protein formulation is 100% dairy-free and non-GMO.
- Plant-based
- Hypoallergenic
- Non-GMO
- 20 grams of protein per serving
- Approximately 7 grams of prebiotic fibers per serving
Product Features
- Contains approximately 7 grams of prebiotic fibers from organic acacia gum and organic inulin
3.7 grams of naturally occurring branched-chain amino acids (BCAAs) per serving - Highly bioavailable and easy to digest, unlike other plant-based sources of protein
- Supports healthy glucose metabolism when combined with other healthy habits
- Provides approximately 1.8 grams of L-arginine, the precursor to nitric oxide, per serving, supporting circulatory and cardiovascular health, as well as recovery from athletic performance
- Naturally free from food allergens such as gluten, dairy, and soy; no artificial sweeteners or sweeteners with high glycemic loads are included, making it suitable for those with dietary restrictions
Dr Menka Gupta
IFMCP, MSc, MBBS
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