Which Protein Powder Is Best For You?
With so many different brands in the market, and so many different sources telling us that we need high amounts of protein, it can be confusing and frustrating to find what’s the best option for you. So let’s first figure out how much protein you need and what to look out for.
How Much Protein Do I Need Each Day?
Proteins are made of amino acids, some of which are essential* to the human body. The recommended daily allowance (RDA) of protein to be consumed daily is about 0.8 grams per kilogram of body weight (Harvard Health). This is the least amount of protein needed to keep from being sick and to maintain muscle mass in sedentary individuals.
That said, the average person in the United States consumes roughly 2-3 times more protein daily than what is recommended for most people. Too much of a good thing can be harmful! A high protein diet can develop kidney stones. Animal protein is not the healthiest food we can eat — it is strongly associated with diabetes, hypertension, heart disease, and cancer. This is because it contains high amounts of saturated fat (which leads to diabetes, cardiovascular diseases, and strokes) and HEME Iron (which is linked to prostate cancer). Sourcing your protein from various plant sources is optimal for our health, as we also reap the benefits from higher fiber in the diet and the most nutritiously rich foods, such as beans, rice, tofu, tempeh, nuts, seeds, and a slew of other plants (all of which contain a variety of amino acids critical for the human body).
*In Nutrition Science, essential means that the body cannot produce specific nutrients and must source those nutrients from the diet or other sources.
But what if I’m a high-functioning athlete?
Protein intake can vary from person to person, sport to sport. While the average, sedentary person requires only about 45-55g of protein a day, those looking to gain more muscle mass require more protein to grow and maintain more muscle mass. A solid starting place would be 1.2-1.8 grams per kilogram and no more than 2.2 grams per kilogram. As I write this, I am currently in a “bulk,” meaning that I am trying to gain as much muscle mass as I can in a given time frame. I am currently consuming about 1.8 grams of protein per kilogram, coming to 167g per day.
Ok, Ok.. so what should I look for?
When looking for a protein supplement, I take into account the protein per serving, how much fiber is in each serving, the saturated fat content, and the taste! We don’t want too chalky of flavor, either! So after trying 10+ different brands, I’ve gathered my top 3 protein supplement brands that taste great and feel amazing.
Best Overall
Sunwarrior Active Protein Powder
Protein: 30g
Saturated Fat: 2g
Cost: $109.97 for the bulk bag ($2.44 per serving)
Flavors: Vanilla, Chocolate
I am currently using the Sunwarrior Active Protein Powder! The vanilla flavor is great, mixes well, and can be bought in bulk. With 30g of Protein and 2g of Fiber per serving (2 scoops), this is an awesome addition to any smoothie, banana bread, or pancake mix for an extra boost each day.
Cleanest Protein
Vedge Plant Protein
Protein: 25g
Saturated Fat: 1g
Cost: $49.95 ($2.50 per serving)
Flavors: Vanilla Ice Cream, Chocolate, Frosted Cinnamon Roll, Chocolate Peanut Butter Cup, Cold Brew Latte
As a third-party tested, 100% organic protein blend, Vedge is the pinnacle of quality for protein powders. With only a single scoop necessary, you’ll experience less “chalky” taste as you enjoy a long list of different flavors! Sitting with 1g of fiber per serving, this clean blend will only prove beneficial for most anyone!
Most Convenient
OWYN Plant Protein
Protein: 32g
Saturated Fat: 1g
Cost: $46.99 ($3.92 per serving), cheaper in grocery outlets
Flavors: Vanilla, Chocolate, No Nut Buttercup, Sea Salted Caramel
Amazing taste. Premade protein shakes. 3 grams of Fiber. Grab and Go. Need I say more?
Available in most grocery chains, OWYN Protein Shakes are my go-to choice for fast and convenient protein options. You can usually find a 4 pack of these for $10, making them $2.50 a serving. No Nut Buttercup is my absolute favorite, so let me know if you try it!
So there you have it! Whichever you decide to go with, remember your goals and stick to the plan! If you found value in this and would like 1 on 1 coaching for nutrition, fitness, yoga/mindfulness, or distance running, reach out here or email me at benstampercoaching@gmail.com.
Carpe Firmitas. 💪🏼
