• Whey –Whey is a milk-based protein that’s quickly and easily digested and absorbed, which can help you feel full and energized quickly. Whey isolates and concentrates are best to use after a workout however if there is a lactose or dairy intolerance best steer clear. It also is very high glycemic so if blood sugar regulation is a struggle stick with another option for supplementation.
• Casein – Casein protein is a dairy protein that is digested and absorbed very slowly. This can help you feel satiated for longer and may help reduce appetite. The slower digestion and absorption rate has been shown to support muscle growth over longer periods also.
• Egg white protein –  This is loaded with amino acids, which help to build lean muscle strength, and aid in muscle repair and recovery. It is typically super clean and lacking other additives and ingredients / carbs which can be a great option also. 
• Collagen – Most collagen peptide protein powders are free of gluten and dairy so they are a great option for people with those needs They also are easy to digest and absorb. Research also shows along with healthy muscles they support healthy bones, and joints, skin and nails.  Collagen is also great because most of them are unflavored and can be mixed into drinks iced or hot.
• Plant Based Protein Powders – Proteins such as rice, pea, and hemp, are ideal for people who are vegan or are intolerant to milk proteins or lactose. Each type of plant-based protein has its own unique benefits.
  • Pea protein, made from yellow split peas, may help increase muscle mass when used in combination with resistance training, according to a 2015 study of 161 men.

• • Brown rice protein powder may have the same muscle-building benefits as whey protein, per a 2013 study involving college-age men.

• • Hemp protein is a complete protein, which means it contains all nine essential amino acids. It’s also easy to digest.

What else should I look for on the label?

Look for:

Protein –  20+ grams per serving

Carbs – 15-25 grams per serving or less

Fats – 5 grams or less

No more than 5-7 ingredients

Ingredients that you understand and can pronounce.

Try to steer clear of artificial sweeteners / flavors or fillers

Do not get me wrong….  

It is my educated opinion that everyone should crush as much whole food protein as possible.  I am not a fan of filling our macros with powders and supplements and not eating  REAL/WHOLE foods!  

That being said, a lot of people struggle to get enough protein daily.  They are just crazy busy or don’t feel like eating after working out and need some solid go to’s when life is chaotic. 

If that sounds like you, this post is for you! 

The grocery store shelves and the world wide web is loaded with endless options when it comes to protein supplements.  How do you choose the best option for you and what things should you be looking for?

What are your goals and tolerances? That will determine the best fit for you.  

Protein powders are a quick way to help ensure that your body is nourished and satisfied. People use them for a variety of reasons — to lose weight, to improve sports performance, build muscle mass and for overall wellness.

Soy is another choice. This one I am not a fan of because of the hormonal side effects but be informed and know it is an option.