Protein Powder

Should I Use Protein Powder?  What Is It For, Anyway?

Protein powder is a convenient way to consume large amounts of protein.  Most lean proteins (i.e., meat and eggs) have to be refrigerated, and that can make them inconvenient or impossible, especially in certain workplaces.  Protein powder is shelf-stable, meaning you don’t need to refrigerate it (you should probably keep prepared shakes refrigerated if you don’t plan to drink them within a couple of hours).  Sipping a protein shake can also be a great way to get those grams down your throat, without feeling like you’re choking on your 27th chicken breast of the day.

I have been chewed out by “real food” maniacs about how protein powder is the root of all evil.  I know it’s probably somewhat more beneficial to get your protein from eggs that you cracked yourself and meat that you hunted and killed with your bare hands.  Yes, obviously, protein powder is processed. But so are almond milk, canned soup, and ice cream. If you’re going to crusade against protein powder, then you should be just as angry about graham crackers and deli meat.  They’re all processed. I respect people’s right to advocate for more natural foods. But let’s also allow people to make their own decisions, thank you very much.

Is Protein Powder a Food, Or a Supplement?

We can argue all day about technicalities and word definitions, but as far as your digestive system is concerned, protein shakes are food.  That means you need to count those grams in your food diary. Drinking a shake and eating a moderate handful of nuts could be a really good snack in the afternoon, or a quick way to get your first meal in when it’s too early to be thinking about cooking.

Be sure to check out the nutrition facts on the powder you’re buying.  Some powders have significantly more carbs than others, and some even add sugar.  I suggest you look for a protein powder (not a “mass gainer”) that has as few carbs and fat as possible per serving.  My favorite is CytoSport’s 100% Whey; Optimum Nutrition makes a good product also called 100% Whey.

If you’re looking for a bargain, Costco has the best prices.  I swear, my protein powder savings alone more than pay for my annual membership fee.

How Much Should I Use?

Figure out how much protein you still need to cram into your diet today; that’s how much you should use.  For example, if you see that you’re probably going to miss your protein goal by 30 grams, and your powder has 24 grams per scoop, make a shake with a scoop plus a little extra.

So...use protein powder/protein shakes for convenience, or when you need to balance your macronutrients and don’t have enough protein.

Hope that helps!

The Friendly Lifter