myFM: What protein powder is best?

by Lianne Phillipson June 02, 2021

man making protein shake

Listener question;

Kyle: Are protein shakes really that healthy?? What is the point of them or the theory behind when we NEED to be taking them?  I've found myself more into fitness and taking care of myself this past year...and I've known people to invest big money into these powders and shakes...but I'm weary as to what they are. Gimmicky? Or actually helpful? 

First question to ask yourself is why do you need it? Protein powder is there to supplement your diet, not replace it. Your body needs protein from food first. Protein comes fromnuts, seeds, dairy products like plain Greek yogurt, milk, cheese and legumes; beans and lentils. There’s some in rice andsoy and of course, fish, poultry, eggs and all meat and plant based alternatives. 

Then there is casein, soy, powdered egg white, collagen, pea protein, hemp or pumpkin seed powder. Which do you choose? It depends on what you need it for.Whey protein powder on paper is the most bioavailable protein, but as it comes from dairy that is the number one food allergy, it’s not always best for everyone. 

You need about 1 gram of protein for 1kg body weight to keep your immune system strong, your microbiome happy, rebuild muscles and bones and all other functions. Each scoop of powder can vary from 10 to 30 grams, depending on the type of protein. Supplements used for building muscle contain relatively more protein and supplements used for weight loss contain relatively less. 

Choosing the right one depends on a bunch of things. You have to discern what’s on the label. 

  • muscle-building, 
  • weight-loss-promising, 
  • be-healthy-faster powders 

Then be prepared to see if it is to your taste, that it doesn’t upset your belly and give you gas or diarrhea, make your skin flare up with a rash or itchiness. You also need to make sure that it’s not contaminated too becauselead, arsenic, cadmium, mercury or bisphenol-A–BPA (which is used to make plastic) can be present.

For the best one to choose from, listen to episode 68 of EAT THIS with Lianne and hear what our guest expert, Dr Davis Brockenshire, Functional Medical Expert has to say.

Listen to segment 

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