Protein powders have become a staple for getting fit and lean without the extra fat and calories found in other protein sources. It's easy to add a scoop of protein powder to a fruit and veggie mix, blend and go! Sounds like a good deal right? BUT, how do you decide on which muscle-building, waist-snatching powder to add to your breakfast on-the-go?
Animal-Based Protein Powders
Whey Protein
You’ve probably heard about curds and whey as a kid because that’s what Little Miss Muffet ate as she sat on her tuffet. She had the right idea! Whey is the liquid portion that separates from curds when cheese is being made.
Whey protein is commonly used in morning smoothies because it contains all the essential amino acids that your body needs. Whey proteins are readily available for the body to use making it a great option for pre and post-muscle-building exercises. Whey is low in carbs and low fat which makes it ideal to aid in weight loss. Whey isolates are a better option for those who have an issue with digesting lactose.
Egg Protein
If you don’t have time to cook and eat those protein-packed scrambled eggs, no worries. Protein powders made from eggs exist! Eggs are a great source of protein and provide your body with all the essential amino acids it needs. Egg protein can help keep you feeling full for longer periods which can assist with weight loss. This is an option if you are lactose intolerant. If you have an egg allergy, egg protein powders won’t be your best bet. Plant-Based protein powder would be a better option
Casein Protein
Just like whey, casein protein comes from milk, but it is digested more slowly than whey. This means that it releases amino acids to your body over time. Some athletes and bodybuilders use casein protein powders to help increase their protein intake. It helps with muscle building and weight loss.
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Plant-Based Protein Powders
Soy Protein
Soy protein is a commonly featured protein powder in delicious morning shakes. Unlike some of the other plant-based protein sources, soybeans contain all the essential amino acids you need. Soy protein is easily absorbed by the body and has been known to aid in reducing cholesterol levels.
Pea Protein
Protein powders made from pea protein is the go-to choice for many vegans, vegetarians and those with food allergies. Pea protein comes from the yellow split pea and contains most of the essential amino acids the body needs.
Brown Rice Protein
Rice protein powder is another plant-based option for your morning smoothie. It has many of the essential amino acids your body needs for health. If you have an egg or gluten allergy, rice protein powder is an option that can help you on your fitness journey without any adverse reactions.
Hemp Protein
Hemp protein powders are becoming a more popular plant-based protein powder option for morning smoothies. Hemp is packed with healthy omega 3 fatty acids and it has some of the essential amino acids that the body needs.
Mixed Plant Protein
Some plant protein powders are made using a combination of plant proteins. Together, these plant proteins provide your body with all the essential amino acids it needs. In contrast, a plant-based protein powder using only one type of protein (i.e. pea, brown rice, hemp) may not have all the essential amino acids your body needs. Two or more plant proteins like hemp, pea, or brown rice protein are blended to give you a complete protein option.
Adding any of these healthy protein powders to your morning smoothie will give your body a boost to start and conquer the day. Just add a scoop, sip and enjoy your journey to better health!
Dr. Candace McMillon-Dantley is the health-empowering creator of The Doc Knows and she’s on a mission to motivate you to a life of health. She has a Doctorate in Chiropractic Medicine and a Bachelor of Science in Biomedical Sciences. When she’s not health writing, she is health motivating and educating during her interactive presentations on healthy nutrition, self-care and conditions of the body. Her experiences as a business owner, chiropractor, wife and mom of two resonate and relate with her audiences. Connect with Dr. Candace on Instagram @drcandace.
