Smoothies are a popular, healthful, quick and easy breakfast or snack, offering variety and great taste without a whole lot of effort. Many people opt to include protein powder as a smoothie ingredient in order to balance out the macronutrient content of the drink. Protein powder can also be used as a supplement in other foods, or used in baking to add protein to carbohydrate-loaded recipes.
There are a daunting number of protein powders on the market today, and not all are created equal. Choosing a quality supplement, and one that is right for your nutritional needs will allow you to get the most out of your morning smoothie (or those protein muffins you like to bake on a Sunday afternoon).
What is protein powder?
Protein supplements contain one or more of the following protein sources: whey (derived from milk), soy, egg, hemp, rice, or pea. Whey protein is the most common, although other types of protein supplements are gaining in popularity. Protein in powder form is more digestible and easier to absorb than protein from the original food source, and it has a higher concentration of amino acids, making it ideal for exercise recovery and for those who cannot digest whole food (i.e. those with an illness, or recovering from one).
How do I use it?
This seems like and innocent enough question, but it is important to note...the blender is the enemy. The whizzing damages the delicate protein molecules in the supplement. If you use a blender to make your shakes, first blend the shake without the powder, and then blend again for just a few seconds after adding the supplement. This will help keep the delicate nutrients intact. An even better alternative would be to mix the shake with a stirrer.
Which protein supplement is right for me?
When faced with the "scary wall of protein supplements," making a choice can be overwhelming. Hopefully, this protein supplement rundown that will help you wade through the maze. There are several different kinds of protein powders, from various food sources, including: whey, soy, brown rice, pea, hemp, egg, and combination-source supplements. Determining which one is right for you is based on personal choice, as well as on quality and nutrient breakdown.
Protein Powders Explained provides a comprehensive overview of whey, plant based, egg, and combination-type protein powders (including recommended brands and where to find them), and will help you choose the right fit for your personal nutritional needs.
Tracy Stewart - Tracy Stewart holds a BFA (with Honours) from the Alberta College of Art and Design, and spent 15 years working in the world of ...
