When you hear about healthy eating these days, do you frequently find a big focus on protein?
I do. And I can understand why. Protein is the building block of our tissues and muscles in our body. We need more of it when our bodies are stressed or injured. I also makes us feel full, which can help with weight loss efforts. Before I get to chatting about protein supplements, like protein powders and shakes, letβs briefly discuss protein 101.
How Much Protein Do You Need?
The average person needs 0.8-1 grams of protein per kilogram of body weight. To calculate your weight in kg, just divide it by 2.2.
- Example: 150 lb / 2.2 = 68 kg
- 68 * 0.8 = 54 grams of protein
- 68 * 1 = 68 grams of protein
In the example above, a person who weighs 150 pounds would need 54-68 grams of protein each day.
Should you be worried that youβre Not getting enough protein?
Probably not.
With so much emphasis on adequate protein intake, itβs easy to think that you must not be getting enough. But the average American eats more than enough protein to meet their needs.
Just think of it this wayβ¦Β a 150 lb. person would need 54-68 grams of protein each day. Take a look at the protein content in some usual foods:
- 4 oz. chicken breast- 35 grams
- 3 oz. can tuna- 16 grams
- 4 oz. salmon- 23 grams
- 2 Tbsp. peanut butter- 8 grams
- 1 cup of cowβs milk- 8 grams
- 6 oz. carton greek yogurt- 15 grams
- 1/4 cup almonds- 6 grams
Eating a 4 oz. chicken breast would provide over half of the protein needed for the day. So if you are eating a healthy, balanced diet then you are more than likely getting the protein that you need.
When Should You Eat Protein?
Itβs beneficial to spread your protein out evenly throughout the day. So if you needed about 60 grams of protein per day, that means eating about 20 gram of protein at all three meals- breakfast, lunch and dinner.
Most people donβt eat enough protein at breakfast but then have a lot for dinner. Studies show that eating even amounts of protein throughout the day is associated with decreased snacking in the evenings as well as weight loss.
Do You Need a Protein Supplement?
Protein supplements, like powders, are pretty popular right now and I frequently get asked when they should be used. You really donβt NEED a protein powder or shake because you can get adequate protein from your diet. Having said that, there are situations when they may be handy.
Protein supplements can certainly be useful if you have increased protein needs,Β like after surgery and when you are participating in endurance athletics. For example, I bumped up my protein intake after my knee surgery a couple of years ago to help promote wound healing. Anyone who is training for something where they are consistently exercising for long periods of time (like marathon training) will want to bump up their protein as well.
Having said that, I also like to caution the use of extra supplements without really knowing why youβre using them. I frequently talk to people who start a mild exercise plan for weight loss purposes and immediately add an extra protein shake to their diets. Then they get frustrated when they are not losing weight like they had hoped. Less strenuous exercise like going for a walk or taking a short run does not really increase your protein needs, and the extra protein drink is providing extra calories that arenβt really needed.
I also think itβs good to have an idea of why youβre drinking the supplement- as a meal? snack? for recovery? Have an idea of why youβre drinking it and a ball park for the amount of calories it should provide. A lot of the recipes that I see on the back of protein powders have 400-500 calories, which is a little much for a general snack. Just something to keep in mind!
Ingredients in Protein Powders
There are many types of protein powders, with the primary difference being the source of protein- whey, casein, soy, pea, hemp, etc. Whey and casein are the most popular, and they are considered βcompleteβ proteins (contain all essential amino acids) since they come from animals.
Bobβs Red Mill offered to send me a few of their products to try out, and it gave me the idea to touch on protein powders on this post. The two bags of powders that I picked out from Bobβs Red Mill are classified as βNutritional Boostersβ, so they are actually more than just a protein powder. They are made with pea protein and are vegan, kosher and gluten free. With more and more information coming out about the benefits of a plant-based diet, I appreciated having a non-animal protein option. I was also happy to see that these contained some extra fiber, since I feel like fiber is so important but often gets ignored!
Side note: I received the Bobβs Red Millβs products for free but did not receive additional compensation for this post
Tips for You
If youβre looking into protein powders, I recommend deciding which type of protein you want first. Then I recommend checking out the ingredient list. Try to avoid one with a super lengthy list or funny-sounding ingredients. If the powder is advertised as a pea protein powder then the pea protein should be listed as the first ingredient. You might also find that βlow carbβ protein powders have an artificial sweetener like aspartame. I try to avoid those.
If youβre concerned that youβre not getting enough protein then try tracking your food intake for a day or two to determine how much protein youβre actually consuming. My favorite app for that is My Fitness Pal but there are plenty of other free programs online.
If youβre not getting enough protein then evaluate whether you can make some changes in your diet, or whether a protein supplement could be beneficial. If youβre not sure then I would recommend seeking out the help of a registered dietitian (obviously 
).
Are you concerned that youβre not getting enough protein in your diet?
Do you supplement protein?
Have you ever looked at the ingredient list of your favorite protein powder? The ingredient list is the first thing I check out these days!
I never found a protein powder that I could stand the taste of for more than a day or two so a year or so ago I stopped making protein shakes. I used to have a shake after a big strength training day but no more! Now I just make sure I have eggs for breakfast and chicken or similar for dinner. Much tastier!
Yeah, a lot of them taste funny! I actually liked the Bob’s Red Mill one but I only used 1 scoop. I always make smoothies with milk so I don’t feel like the 2 scoops is necessary in terms of protein.
Hi Sam! Great post. I typically will have a protein shake in the morning before my barre workout. For example, my workout starts at 5:30a and lasts for an hour. I usually just roll out of bed, get dressed, and drink the shake on the way to the studio (3x a week). I drink the Premeir Protein Chocolate Shakes; do you think the amount of protein in these is deterring my fitness goals? (I burn on avg. 200 cal in a barre class) If so, what are some other alternatives for snacks I could eat before my workout? I find that if I wait to eat breakfast after, I feel very light-headed halfway through class!
Hi Shelby! Great questions. I do not think too much protein in general will hinder your fitness goals since extra protein just basically gets excreted from the body.
I looked up your specific protein shakes and found their nutritional label on the website.. One thing that stood out to me is that there are only 5 grams of carbohydrates, pretty minimal. Typically there is more of an emphasis on simple carbohydrates before a workout to give your body energy. Foods really high in protein, fiber and fat might feel a little heavy on your stomach at first,, although everyone’s bodies are different. Some of my favorite pre-workout foods are a banana with peanut butter, toast with peanut butter and dry cereal (I skip milk before a workout personally). There are also studies that show your athletic performance doesn’t decrease on an empty stomach, so I think anything can work for breakfast as long as it feels right for you.
If this were me personally, I would probably have that specific shake later in the day. I would have something small prior to my workout that had carbs and then something else after my workout that had crabs and protein. Just my thoughts!
Another thing that stood out was that this specific shake lists sucralose (splenda) in the ingredient list, which is an artificial sweetener. I’m not sure how you feel about artificial sweeteners in your diet but I just wanted to point that out.
I am mindful about my protein intake. I eat a vegan diet so do find that getting in adequate protein doesn’t come quite as naturally as it would if I included animal products. I usually try and include some tofu or tempeh at lunch or dinner to help ensure I get enough. Also on days where I exercise at around 9am I will usually have breakfast in 2 parts and have a banana and some coffee before I go to the gym and then have a single serve packet of protein powder immediately afterwards. The ingredients list on my protein powder reads pea protein isolate, natural vanilla and natural fruit protein (thaumatin). While I know that thaumatin is a sweetener and it isn’t ideal to include these in your diet I don’t mind too much in this case. I only eat it a couple of times a week and don’t feel like it will have any ill effects in this quantity really. Besides it is the only protein powder that I truly love the taste of and doesn’t taste at all weird or chalky to me, so as far as I am concerned it is well worth it!