Are you getting enough protein? Our bodies use protein for building and repairing muscle tissue, energy, making enzymes and hormones, and keeping our immune system strong. When you are running around all day with a packed schedule, it can be tough to make sure you are getting enough protein. Adding protein powder to your meals and snacks is a great way to optimize your protein intake and help you feel energized throughout the day.
But which protein powder should you choose? How can you incorporate it into your meals if you don’t love the taste? We’ve got the answers! Keep reading to learn about the different types of protein powders, our favorite brands, and delicious recipes that you can try.
Types of Protein Powder
There are so many different types of protein powders it can make it hard to choose. Luckily, there is not one protein powder that is better than the rest. It is all about what is important to you and your health goals.
Plant-Based Protein Powder
These kinds of protein powders are derived from plant sources such as rice, pea, soy, and hemp. They contain about 20-30 grams of protein per serving. Additionally, these protein powders contain no dairy or lactose which is great for individuals who are vegan, lactose intolerant, or allergic to dairy.
Our favorite brand of plant-based protein powder is Orgain. It is composed of a blend of organic pea protein, organic brown rice protein, organic chia seed, and their organic creamer base. This base is composed of a variety of all natural ingredients. This is added to make the protein smooth and creamy. Additionally, Orgain’s plant-based protein powder includes all 9 essential amino acids, making this powder a complete protein. This is important when choosing plant-based proteins because your body cannot create these 9 amino acids on its own so you must consume them through food.
Another thing we LOVE about Orgain is their amazing story. This company was founded by cancer survivor Andrew Abraham who had a goal to develop food and beverages made with clean ingredients that are accessible to everyone. All of their products are made from real, organic ingredients because this company believes that real nutrition has the power to make real differences in people’s lives.
Whey Protein
These kinds of protein powders are made from a cheese byproduct called whey. They also contain 20-30 grams of protein. In addition to having all 9 essential amino acids, they contain more branched-chain amino acids (BCAAs) than plant-based powders. These amino acids are important for muscle building.
A great whey protein brand is Naked Whey. It is made from grass-fed cow’s milk from small U.S dairy farms in California. This whey powder is composed of 3 natural ingredients: Grass-Fed Whey Protein, Natural Vanilla, and Organic Coconut Sugar. It has a very mild flavor and won’t overpower your smoothies.
Collagen
Collagen is a protein derived from animal bones, skin, and connective tissue. In our bodies, collagen makes up connective tissue, is important for skin structure, and helps with immune responses. Collagen supplements can be taken in the form of powder, liquid, or a capsule. Research suggests that this supplement may support joint health, improve digestion, and benefit skin. However, if you are looking to increase your overall protein intake and build muscle, protein powder is the better option. Orgain has protein powder + collagen products that give you the benefits of both! Vital proteins is another great brand.
Recipes
Now that you know the different types of protein powders, we are going to go over ways to incorporate them into your diet! We love adding these powders to smoothies, oats, muffins, pancakes, cookies.
Avocado Chocolate Mousse
Ingredients:
- 2 avocados
- ½ cup cocoa powder
- 2 pouches chocolate orgain powder
- 1 tsp vanilla
- 1 ⅓ cup chocolate oat milk
- 2 tsp truvia liquid
Directions: Add all ingredients to a blender and blend until smooth.
Protein Pancakes
Ingredients
- 1 egg
- 1 scoop protein powder (your choice)
- 1/2 cup oats
- 1/4 cup plain greek yogurt
- 1 tsp vanilla extract
- 1/3 cup milk
- 1 tsp baking powder
- 1 tsp cinnamon
Directions: Blend up all the ingredients in a high-powdered blender. Heat up a griddle over medium heat. If you don’t have a griddle, use a flat pan on the stove. Spray down the hot griddle (or pan) with cooking spray, or melt a small amount of butter. For perfect sized pancakes, pour 1/4 cup of the mixture on the griddle. When the pancakes start to bubble on the top, it’s time to flip!
Recipe from Eat This, Not That
Oatmeal
Ingredients
- 1/2 cup plain nonfat Greek yogurt
- 1/4 cup unsweetened vanilla almond milk or milk of choice
- 2 tablespoons vanilla protein powder
- 1/2 cup old-fashioned rolled oats gluten free if needed
- 2 teaspoons sugar of choice
- 1/4 teaspoon pure vanilla extract
- 1/8 teaspoon pure almond extract optional
- Small pinch kosher salt
Directions: Briskly whisk the Greek yogurt, almond milk, and protein powder together in a mixing bowl or large measuring cup, or shake them together in a mason jar so that the protein powder is as well incorporated as possible. Add the oats, coconut sugar, vanilla extract, almond extract, and salt. Whisk to completely combine. Cover with plastic wrap (or seal the lid of the jar) and refrigerate for 8 hours or up to 5 days. When ready to serve, stir once more, then transfer to a serving bowl. If the mixture is too thick for your liking, thin with a little extra almond milk. Sprinkle with any desired toppings and enjoy immediately.
Recipe from Well Plated By Erin
Banana Muffins
Ingredients
- ½ cup almond flour
- ½ cup oat flour
- 2 teaspoons baking powder
- ½ cup vanilla protein powder see notes
- ½ teaspoon cinnamon
- ¼ teaspoon salt
- ½ cup chocolate chips or chopped walnuts optional
Directions: Preheat the oven to 350 degrees Fahrenheit. Line a muffin tin with 10 liners and set aside. In a large mixing bowl, whisk together all wet ingredients. Whisk in the dry ingredients, aside from the chocolate or nuts if using. Fold in the nuts or chocolate chips. Scoop into the prepared tray, filling each liner about 3/4 of the way up. Bake for 18-24 minutes or until a toothpick comes out clean. Remove from the oven and let cool completely before serving.
Recipe from Eat with Clarity
Sources
https://www.healthline.com/nutrition/whey-vs-plant-protein#comparison
https://www.healthline.com/nutrition/collagen#_noHeaderPrefixedContent
https://www.health.harvard.edu/blog/considering-collagen-drinks-and-supplements-202304122911