{"id":226569,"date":"2019-06-24T12:13:53","date_gmt":"2019-06-24T19:13:53","guid":{"rendered":"https:\/\/www.lulus.com\/blog\/?p=226569"},"modified":"2021-10-06T19:43:46","modified_gmt":"2021-10-07T02:43:46","slug":"how-to-use-protein-powder","status":"publish","type":"post","link":"https:\/\/www.lulus.com\/blog\/lifestyle\/how-to-use-protein-powder\/","title":{"rendered":"How to Use Protein Powder: 5 Things You Should Know, According to a Nutritionist"},"content":{"rendered":"
\"woman
Image via @kaylamarwaldner<\/figcaption><\/figure>\n

As the weather warms<\/a>, the number of smoothies<\/a> we sip increases exponentially (OK, so that\u2019s not an actual fact, but it’s a highly probable one). A casual stroll into the protein powder aisle to boost your smoothie\u2019s staying power can, however, become instantly overwhelming. With all the new options on the market, it\u2019s hard to know which protein powder is best for your body (and budget). And do you actually even need one? From whey to pea powders, we\u2019re breaking down the basics of what to put in your blender<\/a> for best results. Ahead, your most common questions about how to use protein powder, answered.<\/span><\/p>\n

1. Do I need to use protein powder?<\/h4>\n

One of the major protein powder benefits is that they can combine a lot of nutrition into a relatively small package. In that sense, protein powders can be highly useful if you\u2019re looking for an on-the-go meal option (hello, smoothies). They\u2019re also helpful if you\u2019re trying to pack in more protein to meet a fitness goal<\/a>, or if you\u2019re in need of a post-workout recovery drink\u2014as added protein is essential for muscle growth and recovery. But do you <\/span>need <\/span><\/i>one outside of these situations? Not really.\u00a0<\/span><\/p>\n

Protein powder is ultimately a convenience food, and not *totally* necessary unless you really need to up your protein. Most of us get plenty of protein (the recommended amount for most women is 46 grams; a five-ounce chicken breast has 44 grams). But if you\u2019re switching to a new plant-based diet and no longer getting most of your protein from meat, or if you\u2019re pregnant and want to be sure you\u2019re getting adequate protein to support your growing babe (you\u2019ll need 75-100 grams during this time), you might want to consider a powder.<\/span><\/p>\n

You can also increase your protein intake by incorporating more meat, nuts, beans, and tofu to your everyday diet. But if that sounds like too much work, protein powder is a super concentrated, no-cook, no-fail solution to that end.<\/span><\/p>\n

\"arouse
Image via Moon Juice<\/figcaption><\/figure>\n

2. I\u2019m not really a smoothie fan. How else can I use protein powder?<\/h4>\n

Protein powders definitely have a life beyond smoothies: I like them stirred into pancake batter or muffin mix, swirled into coffee<\/a>, or blended up with a frozen banana and cocoa powder, poured into popsicle molds, then frozen. They’re surprisingly versatile: Try mixing a couple of tablespoons with 8 ounces of water or milk\/nut milk and using in your favorite baking recipes, or add to hot drinks.<\/span><\/p>\n

3. How to use protein powder if I\u2019m on a specific diet?<\/h4>\n

If you\u2019re plant-based:<\/strong> Don\u2019t worry about getting a \u201ccomplete\u201d protein source. We now know that our bodies don\u2019t require every amino acid be present in one meal\u2014or even in the same day, which means no complicated pairing up of different seeds and grains to worry about. Try a pea or hemp-based source rather than a soy option.<\/p>\n

\"care\/of
Image via care\/of<\/figcaption><\/figure>\n

Shop It:<\/strong> Care\/Of Plant Protein<\/a><\/span><\/p>\n

\"MoonJuice
Image via MoonJuice<\/figcaption><\/figure>\n

Shop It:<\/strong> Vegan Collagen: Moon Juice Beauty Shroom Vegan Collagen Powder<\/a><\/span><\/p>\n

If you\u2019re paleo:<\/b> Go for a collagen or bone-broth-based formula, ideally sourced from grass-fed beef. You could also try a formula made from egg whites, which is relatively tasteless and blends up nicely with other ingredients.\u00a0<\/span><\/p>\n

\"vital
Image via Vital Proteins<\/figcaption><\/figure>\n

Shop It:<\/strong> Vital Proteins Collagen Peptides<\/a><\/span><\/p>\n

\"naked
Image via Naked Nutrition<\/figcaption><\/figure>\n

Shop It:<\/strong> Naked Nutrition Naked Egg<\/a><\/span><\/p>\n

If you\u2019re trying keto: <\/b>Look for whey and collagen powders, but be sure you\u2019re not overdoing it on the protein\u2014as it might alter your macro levels (the ratio of proteins\/fats\/carbs that\u2019s all-important on a keto protocol). Combine your powder with MCT oil or coconut milk to get a hefty dose of plant fats in there, just to be sure.\u00a0<\/span><\/p>\n

\"garden
Image via Garden of Life<\/figcaption><\/figure>\n

Shop It:<\/strong> Garden of Life Organic Whey Protein<\/a><\/span><\/p>\n

\"vital
Image via Vital Proteins<\/figcaption><\/figure>\n

Shop It:<\/strong> Vital Proteins Cocoa Caramel Collagen Latte<\/a><\/span><\/p>\n

4. What\u2019s the deal with collagen powders?<\/h4>\n

Collagen is a protein that makes up the structure for bones, joints, skin, hair, and nails\u2014it\u2019s in everything. Because collagen naturally starts to decline in your 30s, numerous products are hitting the market to stop that unfortunate fact. Taking collagen is purported to help with joint pain, bone support, and reduce fine lines\/wrinkles in skin.\u00a0<\/span><\/p>\n

Some small studies have found it effective for improving skin texture, but because collagen is a true protein, it gets digested just like other proteins. That means it\u2019s broken down to amino acids, which then are reconfigured and reused by the body into whatever\u2019s necessary\u2014supporting your brain\/heart\/lungs, for example. Do those collagen amino acids reconfigure into more collagen and go directly to your face? It\u2019s not impossible, and certainly, some do, but I like to view collagen as more of a protein source than a skincare tactic.\u00a0<\/span><\/p>\n

5. What ingredients should I watch out for?<\/h4>\n

Because you\u2019ll likely incorporate protein powder into your daily routine, and because they\u2019re super concentrated, your powder ingredients definitely matter. In recent years, <\/span>Consumer Reports<\/span><\/i><\/a> has found heavy metals such as lead, cadmium, and arsenic in several popular protein powders (scary!), which can accumulate in the body and cause damage to your organs and brain tissue. Yikes.<\/span><\/p>\n

That\u2019s why it\u2019s very important to look to brands that are super transparent about ingredient sourcing–and that actually use unbiased third-party testing on their products. The biggest culprits for heavy metal exposure are soy- and rice-based formulas, thanks to current farming practices.\u00a0<\/span><\/p>\n

There are also a lot of junk ingredients in many protein powders\u2014everything from artificial sweeteners to preservatives and dyes (yuck), so get comfortable reading labels to make sure you know what you\u2019re blending up.\u00a0<\/span><\/p>\n

Ready to score some protein powder benefits? Hello, summer smoothies! Whip up this strawberry smoothie recipe and sip on repeat.<\/span><\/p>\n

\"moonjuice
Image via Moon Juice c\/o\u00a0@satbhajan<\/span><\/figcaption><\/figure>\n

Strawberry Protection c\/o Moon Juice<\/a><\/h4>\n

(Serves 1)<\/span><\/p>\n

Ingredients:<\/b><\/p>\n

8 ounces\u00a0almond milk<\/span>
\n<\/span>1 tablespoon\u00a0<\/span>Vegan Collagen Protection<\/span>
\n<\/span><\/a>1 cup frozen strawberries<\/span>
\n<\/span>1 teaspoon rose water<\/span>
\n<\/span>1 teaspoon\u00a0<\/span>Beauty Dust<\/span><\/a><\/p>\n

Instructions:<\/b><\/p>\n

Blend on high. Sip in bliss!<\/span><\/p>\n

Jessica Waller is a clinical nutritionist and health and wellness writer with a passion for science-backed self-care. She\u2019s always on the lookout for healthyish comfort-food recipes, statement shoes, and new wellness trends to obsess over (earthing, anyone?). Find her most recent musings on nutrition and self-care at\u00a0<\/span>WELLTRIBE<\/span><\/a>.<\/span><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

As the weather warms, the number of smoothies we sip increases exponentially (OK, so that\u2019s not an actual fact, but it’s a highly probable one). A casual stroll into the protein powder aisle to boost your smoothie\u2019s staying power can, however, become instantly overwhelming. With all the new options on the market, it\u2019s hard to… Read more »<\/a><\/p>\n","protected":false},"author":124,"featured_media":226579,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[42077],"tags":[],"class_list":["post-226569","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle"],"acf":[],"yoast_head":"\n5 Things You Should Know About Protein Powder -Lulus.com Fashion Blog<\/title>\n<meta name=\"description\" content=\"Your most common questions about how to use protein powder, answered: We\u2019re breaking down the basics of what to put in your blender--and the benefits.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.lulus.com\/blog\/lifestyle\/how-to-use-protein-powder\/\" \/>\n<meta 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