Should you include protein powders into your nutrition plan? Let’s find out.

While it’s ideal to obtain the vast majority of your calories and nutrients from real food, let’s be honest, it’s hard. Below, you will find info on how much protein you should be eating on a daily basis, examples of quality protein from food, my two favorite go-to shake recipes, along with a some FAQ on protein powders and the ideal times to incorporate a protein shake into your day.

How much protein should I be eating?

The ideal amount of protein to consume is based on your activity level and what works for your body. Below are some general guidelines based on your activity level:

Weekend Warrior: 1.2-1.4g protein/kg body weight
Endurance Athlete: 1.2-1.4g protein/kg body weight
Strength Athlete: 1.4-2g protein/kg body weight

As you can see, ideal amounts of protein vary with your activity level, but not by much! When I work with clients on fat loss, the first thing I do is have them track their protein and the best number to aim for is 1 gram of protein per pound of ideal body weight. Source 1, Source 2

Remind me WHY protein is important?

Protein is essential for muscle growth, muscle repair, muscle performance, and protein synthesis.
Protein is the most satiating of the macronutrients (carbs, protein, fat) which means it helps us to stay full for longer and reduces other food cravings. Diets high in lean protein are associated with maintaining a healthy weight and are beneficial for fat loss.

OK, so what's the deal with Protein Powders?

Protein powders are not an ideal source of protein. However, they are incredibly convenient which is why it's the one processed food that makes its way into my nutrition on a regular basis. Before you start incorporating a protein powder into your daily regimen, here's the breakdown on the most common types of protein powders.

Whey: derived from the byproduct of making cheese (think curds and whey). If you tolerate dairy, whey is an excellent source of protein as it is readily available, digests quickly, and is relatively cheap. I find the taste of whey powder much more palatable than most plant based protein powders, but that’s just me.

Whey Isolate - higher concentration of protein (~90-95% protein)
Whey Concentrate - lower concentration of protein (~70-80% protein)

Casein – Casein is the other dairy based protein powder that is broken down more slowly than whey. Casein is a great addition either before bed or if you need something with good staying power. When I am backpacking I add casein powder to my oats and it staves off the hangries for at least 3-4 hours! I will drink a casein shake before bed if I’ve done a big ride earlier in the day and know I’m in a caloric deficit, or if I am in a build phase of strength training.

Plant based protein powders – there is a wide range of plant based protein powders such as pea, hemp, chia, pumpkin, rice and some that offer a blend. I find the flavor of plant based protein powders to be pretty gross, but for folks who can’t tolerate dairy, they are a great option.

Egg whites – this is another great option for folks who are lactose intolerant! You can purchase either liquid egg whites or powdered. Eggwhites add a nice creaminess to a shake, are more nutrient dense than whey powders, and then you have ingredients to make pisco sour! These digest at a medium rate but are relatively expensive.

Quality and Ingredients:

Ingredients: I look for protein powders with as few ingredients listed as possible. Ideally I can pronounce all ingredients listed.

Quality - there have been numerous studies conducted on trace amounts of heavy metals in protein powders. Before you make a purchase, I recommend doing some research to ensure you are consuming a clean product. Here is one example of such a study.

How important is timing?

There is conflicting research on the importance of nutrient timing. It was once commonly thought that protein and carbohydrates should be consumed within 30 minutes of a workout in order to hit the “anabolic window” and maximize muscle recovery. This research is not definitive and was largely carried out under the assumption that the workout was performed in a fasted state. Research now suggests that if you eat a good meal within 2-4 hours of working out, your muscles will reap the benefits of the protein - however this tends to be more true in men than women. Source3. So my take is if you’re not able to eat a good meal within 30 minutes of a workout, turn to a shake!

Overall, amount of protein you eat each day is more important than the timing of your protein. However, if you come in from a ride and you’re starving, make a protein shake! That will remove the hunger edge enough until you have the time and mental capacity to make a reasonable meal, rather than scarf an entire bag of chips before you even hop in the shower. Another benefit to a shake is they are easily transportable, simple to drink on the go, and can be made ahead of time. All of these factors add up to helping you stay on top of quality nutrition throughout the day and for the long run!

Play around with what works well for you, and let me know how it goes! Looking to increase your overall protein intake throughout the day? Check out my post on What I eat in a day.

Examples of good sources of protein from food:

Lean meats such as chicken, turkey, some pork, and beef that is 90-93% lean
Fish
Tofu
Tempeh
Seitan
Greek Yogurt
Cottage Cheese
Eggs and Egg Whites

Take 15% off any protein powder or supplement from Momentous with code: BRAVE15

Both cherries and chocolate are high in antioxidants and together they are a killer combo. I prefer to use unsweetened raw cacao powder as my chocolate source, but you do you!