The Scoop on protein powder

If you’ve had a chat with me, it is no surprise I am a fan of protein. 

Protein is essential to our immune system, blood sugar balance, mental health and metabolism. It is an important building block for muscle as well as hair, skin and nails. Without protein, we can’t heal, build lean muscle, or regulate our mood.
I often recommend protein powder to supplement a whole foods diet.  It can serve as a breakfast option, quick lunch or afternoon snack.  

Protein powders are dehydrated forms of amino acid from sources such as milk, beef, or plants. They’re typically mixed with water or other beverages, or they can be added to foods to boost protein content.

The typical adult requires 80-100g of protein per day. Are you hitting that goal? Most are not.  

It is common to wonder what to look for in a protein powder. Which are good quality? What are good ingredients? There are so many options, how do you know which is best?

Here are a few things I look for when choosing a protein powder:

• The main ingredient: Protein powders can be whey (cow’s milk) based, vegan, or collagen based. Your choice depends on your needs and sensitivities. Whey is well researched and well absorbed, but not great for those with a dairy sensitivity. Vegan is a great option for most, although some people feel unwell after having pea based protein. Collagen is the most hypoallergenic and well tolerated, but is animal based (not ideal for vegans). I love all of these options for different reasons. It depends on your needs and tolerance. If you aren’t sure, try whey first as it is most accessible. If this doesn’t work for you, consider trying vegan or collagen or let’s have a chat to discern what is best for you.
  
• Look for options that are low in carbs and sugar: Most protein powders are sweetened with stevia. This is a conversation all in itself but for the most part, I feel that the lesser of evils when it comes to refined sugar, aspartame, sucralose and stevia, I choose stevia. If you don’t like the taste of stevia, I recommend choosing an unsweetened collagen powder or mixing your protein powder with some unsweetened nut milk which can mask the stevia taste.  
  
• Use as a supplement, NOT as a crutch for good nutrition: Protein powders are not meant to be your main source of nutrition. I  promote them as a breakfast option for those who aren’t normally hungry in the morning or as an afternoon snack to help with sugar cravings. Whole foods are still important. But protein powder can be a helpful option for those looking to lose weight, increase energy, support immunity and stabilize blood sugar. But at the end of the day, you can’t drink protein as a substitute for a poor diet.  
  
• Be consistent: You will get the most benefit out of a protein powder if you use it consistently. After a workout or once a day for breakfast or a snack will help you to notice the true impact of increased protein in your diet. Occasional use is hard to justify and see results.
  

Try using a scoop of protein once per day and see what you notice. I find most patients report improved energy, less cravings, and better mood stability. What do you notice? Let me know!
Yours in health,
​Dr. Melissa Bingeman