![]() Jones recommends blending it into smoothies, adding it to overnight oats, or even making your own protein bars. The simplest way to use protein powder is to mix it with your liquid of choice and drink it-but you can get a bit more creative too. How to incorporate protein powder into your diet Protein also plays an important role in workout recovery, as it helps repair the micro tears in your muscles that occur after intense workouts. If you don’t get enough protein every day, your body will have a harder time increasing (and even maintaining) the size of your muscles. Keep in mind, that amount of protein is the average minimum to prevent deficiency-if you’re an active person, you may want to shoot for closer to 1.4 to 2 grams per kilogram (or 0.64 to 0.91 grams per pound), Jones says.Īmple protein is particularly important if you exercise a lot, because it helps build strength, power, endurance, and muscle mass, Jones says. If you’re not sure how much protein you actually need, the current RDA is 0.8 grams of protein per kilogram of body weight (or 0.36 grams per pound). That’s where a protein powder can come into play-it’s a convenient way to get more of this crucial macronutrient in your daily diet. But in the real world, you might not always have time to shop for and prepare high-protein snack recipes, especially if you follow a vegetarian or vegan eating style. “In a perfect world, we would obtain all of the nutrients we need each day, including protein, from whole foods alone,” Jones says. Plant-based | Key ingredients: organic pea protein, organic brown rice protein, organic chia seed | Protein per serving: 21 grams | Flavors: café latte, chai latte, chocolate coconut, chocolate peanut butter, churro caramel swirl, cookies & cream, creamy chocolate fudge, fruit cereal, horchata, peanut butter, peppermint hot cocoa, pumpkin spice, strawberries and cream, vanilla.For those concerned about texture, reviewers write that the powder creates a smooth shake-and some go so far as to note that it’s the best tasting protein powder they’ve tried. This protein powder is also a good source of iron, which is a major plus in Jones’s book, especially for menstruating athletes who are at greater risk of developing an iron deficiency. It contains peas, brown rice, and chia seeds, which provide a complete amino acid profile. Jones likes Orgain’s organic plant-based powder for its relative affordability and availability (you can stock up at retailers like Target, Costco, and Amazon) and its blend of protein sources. Plant-based | Key ingredients: organic pea protein, organic sprouted navy bean, organic sprouted lentil bean, organic sprouted garbanzo bean, organic cranberry seed protein | Protein per serving: 30 grams | Flavors: chocolate, vanilla.Reviewers report that it blends particularly well into smoothies with frozen fruit. The brand’s Sport variety has a high protein content per serving (with peas and beans as its sources), and includes a number of ingredients that may aid nutrition and fitness goals: probiotics to support gut health, and a blend of antioxidant-rich fruits like tart cherries and blueberries, which can help with muscle recovery. Garden of Life is another brand that comes highly recommended by multiple experts, due to its reputable testing practices and third-party certifications, and it makes some of the best vegan protein powders you can try. ![]() Cons: Limited flavor options, contains sugar substitutes.Pros: NSF Certified, Informed Choice for Sport Certified, complete protein profile, helpful added ingredients.Best Texture, Vegan: Sunwarrior Pea Protein Powder With Amino Acids.Best Texture, Whey: Thorne Whey Protein Isolate.Best for Cooking: NOW Sports Nutrition Pea Protein.Best Budget: Orgain Organic Vegan Protein Powder.Best Overall, Vegan: Garden of Life Sport Organic Vegan Protein Powder.Best Overall, Whey: Klean Athlete Klean Isolate.That’s why we spoke to registered dietitians with sports nutrition expertise to get the inside scoop (pun intended) on all the different types of protein powder-and how to choose the right one for you and your wellness goals. There are plant- and animal-based protein blends, powders with additional ingredients like fruits and veggies, and more flavors than you’d find on Starbucks’s secret menu. In fact, there might be too many options. It’s fair if the first thing that comes to mind when you think of the stuff is a chalky, barely drinkable shake, but there are actually lots of great options out there. If you’re leveling up your strength training or looking for filling snack ideas, you’ve probably heard someone sing the praises of protein powder.
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