Everyone knows that losing weight and even maintaining the weight loss can be hard. Did you know that “whey is perhaps the most effective dietary strategy to aid weight loss because it is the most thermogenic food source you can eat. This means it burns the most calories after you eat it.” (Source: Paul Arciero, D.P.E., director of the Human Nutrition and Metabolism Lab at Skidmore College) For a full article on the different types of protein powders, here is a good article with a video: https://www.shape.com/healthy-eating/diet-tips/whey-best-protein-powder-weight-loss
Today we are going to review how to pick an appropriate protein powder. So the two main forms of protein that we’re going to go over today are whey protein and vegan proteins. When looking for a whey protein, you want to make sure it says whey protein isolate. Whey protein is basically derived from milk products, so when it says isolate, that means that you’re getting the highest percent of pure protein, which results in the product being higher in protein count, almost lactose-free, carb-free, fat, and cholesterol-free. It still however may upset your stomach if you are completely lactose intolerant or if you do a vegan-based diet, which is then when you want to go ahead and grab your vegan protein.
The only drawback you’re going to see on a vegan protein is that the carbohydrate count is higher, but that’s where our discussion from last week about net carbs come in because when you subtract the fiber, you’ll see that there’s not many net carbs in the vegan protein.
So when selecting a whey protein isolate, I like this brand, Isopure. The nutrition facts here are great. They recommend two scoops for one serving, but you can always cut that in half. So for the serving size of two scoops, there’s 220 calories in here, three grams of carb, one gram of fiber, so when you subtract that, you get your two grams of net carbs. No sugar at all in here, and 50 grams of protein. So you can cut that in half to one scoop, or you can do the full servings of two scoops, but this is great. Very low in carbs, no fat, no sugar, awesome protein.
Another one I love is the Quest. This one, the serving size is one scoop, so you got 120 calories in here. You got three grams of carbs minus your one gram of fiber, which gives us our two grams of net carbs, and there’s less than one gram of sugar in here, and 26 grams of protein, so this is also a good one.
Switching over to our vegan proteins, the Vega is a great brand. We have 170 calories in here. It does say 10 grams of carbohydrates, but there’s seven grams of fiber, so you subtract that and you only have four net carbs in here. There’s only one gram of sugar to 20 grams protein. This other vegan one that’s really good is called Sunwarrior. You got 100 calories in here, four grams of carbs minus your one gram of fiber, which gives us our three grams of net carbs. We’ve got no sugar and 18 grams of protein.
So to recap, remember when we are looking for a whey protein, we’re looking for a whey protein isolate, so that we can assure we’re getting the purest form of our whey protein, and if you don’t want to do a whey protein, there are plenty of awesome vegan options out there for you. Stay tuned next week where I will review other ways to have our protein besides just a boring protein shake.
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