Other Protein Shakes And Powders We Tried
Kate Farms: Editors’ note, August 11, 2022: Kate Farms parent company, Lyons Magnus LLC, voluntarily recalled some of its pediatric, standard beverages and nutrition shakes. See the details of the recall.
Kate Farms uses organic yellow pea protein in its plant-based shakes that are free of gluten, soy, dairy and artificial sweeteners. I loved how creamy and delicious these protein shakes were. They’re higher in calories , which isn’t a problem since it’s considered a meal replacement beverage, not just a protein shake. This product almost made the best list, but it fell short in one important area: It only has 16 grams of protein per serving compared to the other plant-based brands, which have at least 20 grams of protein. If Kate Farms reworked its formula to include 20 grams or more of protein, it would’ve easily made the best list.
Orgain Organic Nutrition Shake: I’m familiar with Orgain’s plant-based protein powders because I’ve had them in the past. However I had never tried its shakes before, and they fell short for me. I really wanted to like them, but they had an aftertaste that their powders normally don’t have, and even the creamy chocolate fudge flavor didn’t taste the same to me. If it were up to me, I’d stick to Orgain in powder form and mix it with my dairy-free milk of choice as I normally do.
Is 100g Of Protein Enough To Build Muscle
According to the American College of Sports Medicine , eating 1.2-1.9 g of protein per kg of body weight per day, in combination with regular exercise, is sufficient to increase muscle mass. The average female should gain 71 to 100 g of muscle mass and strength, while the average male should gain 82 to 116 g of muscle mass and strength.
To gain muscle from a daily intake of 100 grams of protein, you will need to weigh between 58.82kg and 83.33kg . A person should consume between 1.2 and 1.7 grams of protein per kilogram of body weight, according to a number of sports science nutritionist. When youre training for lean muscle mass, a lack of protein will be an issue. Protein not only helps you feel fuller, but it also reduces your appetite, which helps your body burn calories. If you consume a lot of protein, the excess is usually stored as fat. If you consume more than 2g of protein per kilogram of body weight over a long period of time, it may have a negative impact on your health. If you want to build lean muscle, a 40% protein diet is fine for you however, it should not be your only option.
It is unlikely that you will need to exceed your protein intake if you follow a well-rounded diet and exercise on a regular basis. If you are concerned about protein toxicity or your kidneys, you must adhere to the recommended dosage.
Can You Mix Creatine With Protein Powder
Yes, you can mix creatine with protein powder supplements. It may even improve the benefits you get from your protein shake. Keep in mind, though, that some protein powders already contain added creatine.
Therefore, you need to stick to the recommended daily dose of this substance to be on the safe side. Also, keep in mind that other added ingredients may react negatively with creatine.
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Who Shouldnt Buy Swolverine Whey Isolate Protein Powder
- Anyone who prefers a protein powder thats a bit more stacked, and includes creatine or the addition of other muscle building ingredients may want to look elsewhere.
- Folks who want an unflavored protein option this formula comes in four great flavors, but unflavored is not one of those options.
Swolverine made a whey isolate that contains a high dose of protein and included electrolytes to help your recovery, and ensure youre ready for your next workout to optimize your mass goals.
Vital Performance Protein Powder
Vital Performance Protein Powder is a great, budget-friendly choice for those looking to bulk up on lactose-free milk protein isolate.
Its an ideal protein powder for both post-workout muscle recovery and anytime nutrition to boost muscle gains. You can purchase this protein powder in one of four flavors: chocolate, vanilla, strawberry, and coffee.
Features of Vital Performance Protein Powder:
This protein powder contains bovine collagen peptides derived from pasture-raised, grass-fed bovine hide. It has the same casein: whey ratio that milk has .
Furthermore, Vital Performance Protein Powder is rich in amino acids, which help support protein digestion and synthesis in muscles.
Benefits of Vital Performance Protein Powder:
One huge benefit of this protein powder is the amino acid content, which facilitates better muscle gains. The bovine collagen content goes beyond the powers of regular protein powders by providing healthy bone, joint, and tendon support.
Additionally, you can boost your leucine content by taking extra daily protein powder.
Pros:
- More protein per serving compared to other protein powders
Cons:
- Not allergen-free
- Higher sugar content compared to other protein powders
- Small product
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How To Use Protein Powder The Right Way
As with any dietary supplement, you should be aware of the correct dosages and ways to use protein powders. The first thing to know is that you should always consult your doctor/medical professional before consuming these products.
Protein powders generally arent recommended for individuals under 18 years old or pregnant/breastfeeding individuals. Its also possible for them to have ingredients/additives that could cause an allergic reaction or interfere with other medications.
Beyond this advice, though, you should also be aware of your dosage. Protein powder shouldnt be used to replace medical treatment, regular meals, or other nutrients you need from food. Its merely intended to get used as a dietary supplement.
Its also possible to use too much protein powder in your diet. You shouldnt exceed the recommended dose for your sex and caloric intake.
Additionally, there are a few tips to help you use protein powder the right way to get optimal benefits:
Body Fortress Super Advanced Whey Protein Powder
This product has been compared to milk shake by several users. It has a peanut-butter taste, you can easily prepare this protein powder with milk. You can also prepare with frozen vanilla. The only way you can prepare this protein powder effectively is by blending. If you want to bulk up, you can buy this product, it tastes good and would work on your muscles faster because it is made from whey protein.
- Tastes good and helps build muscles quickly
- Brand: Body fortress
- Type: Whey protein
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How Much Protein Powder Should You Take
The amount of protein powder you should take depends on a few factors such as your weight, activity level and goals. If youre a sedentary individual, then you wont need as much protein as someone whos active.
The general rule is to take 1 gram of protein per pound of bodyweight. So, if you weigh 150 pounds, you should be taking in 150 grams of protein per day. This can be increased to 1.5 grams per pound for those who are very active or trying to build muscle mass.
Protein shakes are a great way to increase your protein intake but its not the only way. You can get protein from whole food sources such as chicken, beef, fish, eggs and dairy. Aim to get most of your protein from whole foods and use protein powder as a supplement to reach your daily intake goals.
When Is The Best Time To Take Protein
The best time to take protein powder depends on your health goals. You may want to have one large portion or several small portions of protein per day.
If you want to lose weight, you can also try incorporating more high protein foods throughout the day, as studies show that increasing your intake of protein could help reduce appetite and cravings .
If youre using protein powder to improve your athletic performance or endurance, when to consume protein powder largely depends on your overall fitness goals .
For example, for muscle building, its recommended to consume protein powder within 2 hours after your weightlifting session .
Eating moderate amounts of protein throughout the day may also help prevent muscle loss in older adults .
Finally, some research suggests that taking protein powder before you go to sleep may help your muscles recover overnight (
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How To Choose The Best Protein Powder For You
If you’ve not included protein powder in your diet before it can be a little tricky to know where to start.
To work out which protein powder is the best option for you, begin by looking at how much exercise you do and what type. If you’re a powerlifter your needs will be different from that of a committed runner, pounding away on a treadmill every day. Do you train in a gym or do you like to mix it up with your own home workout ideas?
You also need to think about your end goals. Are you trying to lose body fat, build extra muscle, or give yourself a boost before a long workout? Whatever your aims, there will be a protein power to match your requirements.
If your main goal is to gain large amounts of muscle, perhaps as a weightlifter, body builder or other power-focused athlete, then you will likely want to maximize your protein intake, but it’s important not to overdo it. “In recent years, there have been high levels of heavy metals found in certain protein powders,” said Stefanski. “It’s important to research the companyâs testing for these contaminants.”
And, if you’re competing in any kind of event youâll also need to ensure you donât accidentally consume a banned substance, which means youâll need to comb through the ingredients list with utmost care. You can find a list of approved protein powders at Informed Sports .
What Is The Best Protein Powder For Muscle Gain
If you want to maximize and step up your training efforts to gain muscle, you are going to need protein! Protein is one of the three macronutrients, with carbohydrates and fats, which provide us with the energy to move, breathe and live active lives. To help supplement dietary protein requirements and to meet your weight training goals, protein powders have become a staple of competitive athletes and recreational gym-goers.
In celebration of the 2022 Olympic games, we collaborated with three-time Olympian and world champion, Karen Furneaux, to help with the question, what is the best protein powder for muscle gain? We discuss the importance of protein and what to consider when selecting meat, whey, and plant protein sources for your lifestyle and fitness goals.
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Why You Should Trust Us
Every brand and product on our list has been vetted to ensure that it aligns with Healthlines brand integrity standards and approach to well-being. Each product in this article:
- adheres to allowable health claims and labeling requirements, per FDA regulations
- is manufactured in facilities that adhere to the current good manufacturing practices established by the FDA
- is produced by a medically credible company that follows ethical, legal, and industry best standards
- is made by a company that provides objective measures of trust, such as having its supplements validated by third-party labs
When To Eat Protein
For optimal protein intake, its best to focus on overall protein consumption throughout the day rather than being incredibly preoccupied by the amount of protein consumed per meal. This is important for people who follow different dietary protocols such as time restricted eating, one meal a day , or intermittent fasting. However, based on the research, if we want to be as optimal as possible, then 3-5 meals containing protein spread evenly throughout the day is likely best for maximizing muscle protein synthesis and better for digestion as a whole. This is where having a protein supplement like protein powder can be an important asset to anyones health and fitness program.
Ahead is our in-depth list of 13 protein powder supplements weve tested and reviewed ourselves. All protein powders listed below were produced in a cGMP facility and are tested by third party labs. The supplement industry is not currently regulated by the FDA, and so these processes ensure that the supplement is sourced, formulated, labeled, and packaged according to the leading safety standards.
For comparison purposes, all proteins shown below were compared by price per 20 grams of protein.
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Kos Organic Plant Protein
Each flavor of this KOS vegan protein powder provides its own unique benefits on top of weight gain support and healthy muscle growth.
Blueberry muffin comes with a signature immunity support blend and digestive enzyme blend.
The chocolate chip mint also has digestive enzyme support plus a fruit & veggie blend and signature vitamins & minerals blend.
Oh, and if flavor is king for you, try their Salted Caramel Coffee – it has a gold award for its fantastic taste and benefits!
This protein powder has 155 calories per serving with 25g of protein.
You can get all flavors here – they offer classic vanilla, chocolate, and peanut butter flavors along with the salted caramel coffee.
Who Should Take Protein Powders
Protein supplements are used by all sorts of performers and athletes from football, tennis and golf players to stage performers and dancers, says Shane Collins, founder of Circuit Society gym and co-founder of NUA Health supplements. But we all cause damage to our muscles every day just by walking around and lifting things, and certainly when we train. Protein helps repair that damage.
In other words, theyre for everyone. Choosing the right one for you comes down to what its made from. With the exception of vegan protein powders, most are made from whey , which comes in three different forms.
Whey concentrate is the most common form and is often the cheapest, according to Rachel Butcher, head nutritionist at Natural Fitness Food. It typically has low fat and cholesterol content but the protein levels can vary from 40 to 90% depending on the brand, she says. If your goal is to build muscle, a whey concentrate with a higher protein content is probably the best to go for.
Whey isolate is more refined, and therefore more expensive. Whey isolate is refined in a process that will remove the fat and the lactose from the compound, says Butcher. That makes it one of the leanest options, meaning it usually comprises of upwards of 90% protein content.
Head to the FAQ section at the bottom to find out which protein powders are best for weight loss and building muscle. Read on for our pick of the best protein powders for 2022.
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What Type Of Protein Powder Is The Best For Muscle Gain
You dont necessarily need a specific protein powder for better muscle gain results. All types of protein powders are good and effective. However, some may be more suited to your individual needs.
For example, you might have food allergies, follow a vegan diet, or need a smaller protein dose. In your case, you should find a protein powder that caters to these needs. You also may opt for a fast-digesting protein powder if you know you have a slow metabolism.
What To Consider When Choosing A Protein Powder
When looking for a protein supplement, you want to think about more than just the amount of protein per serving. Take into account a number of different factors such as the ingredient quality, macronutrient numbers, amino acid profile, taste and cost. Its also good to look at manufacturing and third party testingin most cases, supplements are not regulated by the FDA, so NSF Certified for Sport is the gold standard to look for.
Muscle protein synthesis, or muscle growth, is stimulated by resistance training along with the intake of amino acids from protein in particular the branched chain amino acids leucine, isoleucine, and valine. These three amino acids make up about one-third of the body’s muscle protein, and have been shown to help build muscle by increasing the rate of protein synthesis and decreasing the rate of protein degradation in resting human muscle tissue.
The amino acid leucine is particularly important because it stimulates an enzyme called mTOR which triggers new muscle growth. Three grams per meal, for a total of 15-20 grams per day, has been shown to be the amount necessary to stimulate mTOR and muscle protein synthesis. Leucine is most commonly found in animal sources, including eggs, milk, fish, and meats.
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Animal Meats Are The Best Sources Of Protein For Stronger Muscles
“If you want to build muscle and recover quickly from hard weight training, you need animal protein,” says Elliot Torsney, RDN, a registered dietitian nutritionist and certified personal trainer at Den of Fitness.
Animal proteins tend to be more bioavailable to the body because plant foods also have fiber and other compounds that compete with proteins for absorption during digestion.
“Does that mean you can’t gain muscle if you eat a plant-based diet? No, but it does mean that you need to be strategic with your protein intake and eat a variety of plant-based proteins to ensure you are getting all of the essential amino acids that your body cannot make,” Goodson says. “Someone eating 100% plant-based may just need a little more protein to ensure they are meeting their needs.”