Powders are for snorting. If you want protein, you should be eating real food.
You know my views on shortcuts, and protein powders undoubtedly belong in that blender. I get my protein in a form my body recognizes, via the flesh of humanly raised animals. But I’ve finally cracked. For you, not for me, I’ve researched the best protein powders on the market and am now prepared to deliver the results of my digging. I comprehend that you and I are a unit, and I’ve received enough inquiries regarding powders that I feel the need to step up my teammate game.
Skip down the supplement aisle at your “health food” store and your whistling will undoubtedly cease upon being overwhelmed by the barrage of available powder filled jugs. To make sense of the overload of information, start by selecting the type of protein you desire. Each has its merits, but keep in mind, these are all, by definition, highly processed substances.
Your three main options are whey-, egg- and plant-based powders. Let’s look at the pros and cons of each.
Whey protein:
Whey is the liquid created as a byproduct from cheesemaking. Specifically, it’s everything left over after they coagulate the milk.
Pros:
- Contains more leucine, a branch chain amino acid, compared to soy, milk or egg protein. Leucine promotes fat loss, according to the University of Illinois McKinley Health Center. BCAAs help to build and maintain lean muscle tissue while promoting fat loss.
- Quickly absorbed by the body.
Cons:
- Whey contains lactose, so if you’re lactose-intolerant, whey will probably be indigestible for you.
Egg:
Egg protein is simply highly processed egg whites. It is separated from the yolk, pulverized, and dried into a powder. Like with all eggs, the quality you get is dependent on the source of the eggs.
Pros:
- Lactose free.
- In addition to a digestible source of protein, egg powder can be a good source of vitamins A, B, D and E, though only if made from free range and pasture raised chickens.
Cons:
- Because this is an animal product, the source matters. Eggs from factory farmed hens raised in battery cages may contain traces of antibiotics, hormones and other chemicals.
Plant Based:
Plant based protein is derived from, drumroll please, plants. Sources include soy, hemp, peas, spirulina and more.
Pros:
- Vegetarian and/or vegan if you’re into that sort of thing.
- Studies have shown soy protein powder to be equally as effective at assisting in muscle building as whey protein powder.
Cons:
- Some plant-based proteins are not “complete,” that is, they are missing at least one of the 9 amino acids our bodies require.
Which type you choose is a personal decision. I did some research to find the brands that received the most consistently positive feedback. Additionally, all of these options use higher quality ingredients than their competitors. Are they perfect? Hell no. But remember, sometimes a B is the best possible mark for the moment. If you sense my lack of enthusiasm, you’re on point. I promised authenticity, remember? No counterfeit smiles.
Remember – I get my protein from whole, natural, organic food sources. I have not personally tried most of these; I tried one as a taste test for my son. I can’t vouch for them beyond this research.
SunWarrior warrior blend protein
From healthysmoothiehq.com:
The protein content, perfectly balanced amino acid profile, product formulation, easy digestion, absorption, and great taste are what set Sun Warrior apart from the competition. At 85% protein, Sun Warrior protein has the highest (non soy) raw whole grain sprouted vegan protein on the market. This superior protein was designed for the health conscious, athletes, body builders, anyone looking to lose fat, build muscle mass and be extremely healthy and fit.
About time whey protein
From breakingmuscle.com:
About Time proteins are relevant not only for athletes and fitness enthusiasts, but anyone who wishes to supplement with a quality product. I hold the belief that nothing beats real food, but if there is a need to supplement, one should utilize products with the most straightforward list of ingredients. As someone who is extremely cautious about additives, non-food ingredients, and chemicals, About Time seems like a feasible option.
Philosophie Whey Natural Protein
From allwomenstalk.com:
This product is the best of the best when it comes to whey protein options. It contains no sugar, soy, artificial preservatives, artificial flavors, GMOs, salt, artificial colors, flavor enhancers, chemicals, antibiotics, hormones, trans fats, binders, dyes, fillers, MSG, corn, gluten, yeast, hexane, or casein. Whoo! Are you impressed yet? This whey protein is from grass fed cows in New Zealand, where antibiotics and hormones aren’t administered to cows like they are in the US. It is also 99% lactose free, making it easy to digest. This protein powder is also cold-processed, biologically active, unrefined, raw, and only contains whey protein from grass/green pasture cows, all natural vanilla beans and raw stevia leaf extract for sweetness. Philosphie also produces three superfood blends, two of which are vegan and one of which contains this fabulous whey protein powder.
Bulletproof Upgraded Collagen Protein
From bulletproof.com:
Upgraded Collagen is the gold standard for achieving the fastest possible healthy tissue repair, muscle matrix, bone renewal and recovery after exercise! It can boost mental clarity, reduce inflammation, upgrade your skin, and it mixes easily with a neutral taste.
Tera’s Whey
From bestproteinpowdertips.com:
Tera’s Whey is sourced from family dairy farms that follow organic practices when raising their cows. Each serving delivers a minimum of 20 grams of protein and 120 calories. This is a good choice for after-workout recovery if you work hard but want to make sure you stay organic. You can find a variety of unique flavors from Tera’s Whey, including acai berry, blueberry, and wolfberry. Standard chocolate and vanilla are available as well.
Raw Organic Whey
From bestproteinpowdertips.com:
This product is probably the simplest whey protein powder on the market. It is a bag of pure organic whey sourced from grass-fed cows raised on sustainable farms in the United States. The protein is processed at low temperatures without acid treatments. There are no hormones, preservatives, or fillers, so this is your go-to protein source if you believe in eating clean and natural.
Now Sports Egg White Protein
From bestproteinpowdertips.com:
This is a trusted brand name offering a pure egg white protein powder with no added ingredients. It does not even contain flavorings, so you may want to cook with it or add it to other ingredients that will give it some life for your taste buds.
I trust that this post has helped you zero in on your protein powder choice. I’m going to eat a swordfish steak.
Blend away,
Kap
Mike says
You’ve changed, man. Bwahahahaha!!
Gabe Kapler says
That’s fair. I’m slinking down in my seat.
Ryan Thibodaux, RDN says
Re: plant-based proteins – BCAA’s are Branched Chain Amino Acids, and there are only 3 of them (leucine, isoleucine, and valine). Plant proteins are typically rich in BCAAs. You’re talking about essential amino acids, of which plant proteins are usually limited in one or two of the 9.
Gabe Kapler says
Correct. Fixing. Thanks, Ryan.
Mike says
Oat bran has 9grams of protien for 1/3 cup. Add almond milk, banana or sweet potato (cooked) and peanut butter for a protien shake.
Gabe Kapler says
Or raw cow’s milk if open to animal products.
https://kaplifestyle.com/2014/05/raw-milk
Dave says
I’ve stopped my protein shakes as a result of your writings and starting eating more meat instead. Who wouldn’t rather eat more anyway:). Also, I found a great article supporting your exact 5×5 workout other than doing only 1 set of deadlifts at http://stronglifts.com/5×5/ for any of those on the fence. As always, keep up the great work.
Gabe Kapler says
Thanks, Dave. Stronglifts has been a strong resource for the 5 x 5 community for some time.
Duane says
Well Kap as always excellent post. I have adjusted my eating habits as Dave has and went from having 2 shakes a week on the days I do crossfit at work to just bringing more food to eat on those days. I now carry a lunch bag bigger than some gym bags. Keep it up Kap and thanks for all the time you put into knowledge you post.
Gabe Kapler says
100%, Duane. Thanks. Love hearing from you daily.
Kap
billstraehl says
Ok, I’ve calmed myself down. (Just bought a big jug of protein powder!) I use it for replenishing right after my workout, because I don’t go home right away. Would like to hear some suggestions for post workout feeding that I can leave in the car. I do have walnuts and almonds. What else?
Gabe Kapler says
Here you go, Bill.
https://kaplifestyle.com/2014/03/protein-powders-kids
Colt says
Kap- were you ever a supplement guy? Especially during the late nineties when we were all scammed by eas, muscle tech & met-rx?
Gabe Kapler says
I ate those bars, drank those shakes, and ate that creatine in the mid to late nineties. Yuk. Can’t believe it.
Colt says
I just googled battery cage chickens since I was unaware. I’m only buying cage free going forward.
Iain Henderson says
Hi Gabe,
I have recently started following your blog and I absolutely love it.
I was wondering if you have looked at the products made by Purium (known as Platinum over here in Europe)? The owners of my gym recently starting selling their stuff and the results for me and the other members have been incredible! I have been taking their Master Amino Complex on its own, combined with a wholefoods diet, and I have hit PR’s in near enough all my lifts, whilst also seeing great gains in my fitness and leaning out.
Thanks,
Iain
tim hunt says
Kap,
I agree completely. This is what I have been doing for protein post-workout; let me know if it sounds good.
I don’t have access to a refrigerator, cooler, etc so I have to bring something that can stay in my backpack all day (I workout after work). So I usually do a small bag (like two handfuls) of self-made trail mix with almonds, raisins, cranberries. I always try to buy organic and do a lot of my shopping at Trader Joes.
My ride home from the gym takes anywhere from 20-40 min depending on traffic. I have a glass of chocolate milk (organic milk) when I get home and then prepare dinner.
Please let me know what you think and other recommendations for post-workout protein. Any other nuts you recommend? Thanks
tim
Ryan says
Hey Kap have you ever heard of “Trutein”? It’s a protein mix containing 40% Whey, 40% Micellar Casein, and 20% Egg White. Claims to have no “label dressing” and to be a superior protein. Was wondering what you thought of it. Thanks http://www.bodynutrition.com/products.html
Kevin says
Gabe, good post but don`t forget for the most average joes out there who are grinding all day at their jobs ,don`t have a wife who likes to cook one click, and family/children responsibilities, protein powder and shakes offer conveneince .I`m a mail carrier and a lot of days I literally don`t have more than a couple minutes to eat , having a thermos full of homemade protein smoothies is a godsend on those days . Shakes made with real whole foods like kale, berries, nut butters and sweet potatoes and a bit of whey are economical, easy, fast, and healthy. They really help get calories in on a lot of days where it would be otherwise impossible to eat enough…
Btw….for those looking for great info on 5×5 routines look up John Christy, Greyskull LP, or Brooks Kubik
Gloria says
Big reason I taught my son to cook with fresh ingredients! I never want him to blame his wife! He can cook as well! 🙂
Brad Lyle says
Any thoughts on greek yogurt shakes. Never been a huge protein powder fan but have found this to be a decent altermative. Basically fill a blender half way with plain dannon greek yogurt and the rest with strawberries and a banana.
Harrison Levy says
Hi Gabe,
Great blog- just came across it and I will definitely frequent in the future. Two questions for you– number one- do you bulk and cut, or just try to eat clean year round??
number two, does alcohol have any place in your diet? if so, what kind? for me, i eat very clean (paleo), train hard 6 days a week, but kind of feel that i really stunt my progress by throwing back 5-7 drinks on friday and saturday night.
Much Respect-
Harrison Levy
Nathan Wynn says
Kap,
With ALL due respect, I have to disagree. As a company that has developed a designer protein we have broken the stereotype of protein powders. I realize that eating lean food protein choices IS ideal, but not everyone can afford swordfish. LOL. There are also those that will never give up supplementation that ingest mainstream protein powders that are packed with horrifying ingredients. There are also other reasons for protein supplementation such as bariatric use where people cannot take in more than 2 oz of anything at a time & NEED protein supplementation(medical supplementation is an another bag of worms altogether). Our powder, Genepro, is a whey protein derived from grass fed cows on an organic Wisconsin dairy farm free from feed, hormones, ect. Furthermore, (through electrophoresis, filtering, centrifuge, ect.) we break down the protein molecule to 52% of it’s original size by stripping it of fillers, binders & alergens to obtain a protein powder with an unprecedented absorption rate of 94% in the UPPER GI. That alone makes our whey protein safe to consume by those with Crohn’s, lactose & gluten allergies. 30 grams is 94% absorbed in a 1 TABLESPOON size instead of 2 scoops of garbage you do not need. It also is a CLEAN source of protein that we combine an exclusive patent pending hexapeptide chain to during the electrophoresis process! Protein powders as a whole get you 31% absorption, and recent science supports the theory that the body only obtains 9 grams per hour through digestion so you really only realize 9-11 grams of protein throug 31% absorption & digestion on an EMPTY stomach from your leading powders. Our protein is free of odor & flavor that can be easily mixed in water, coffee….ANYTHING with a spoon or fork, not combined with milk in a blender or shaker. Because it doesn’t alter the consistancy of anything it is combined with even you can cook or bake with it as a protein boost with only 98 CLEAN calories & ZERO sugar. I respectfully challenge you to open your mind to THIS protein powder as a VIABLE source of protein intake. I haven’t even mentioned that an instant protein shuttling of that proportion triggers an insulin rush that triigers the thyroid transforming your body into a fat burning machine in an anobilc state 10 X’s more potent that testosterone. If you accept my challenge I’ll send it to you for free brother. Anyone reading this that wants to accept that challenge to break protein stereo types can go to our site, http://www.muclegen.net and enter nwynn @ checkout with my personal dicount (sorry I can’t just give it away to everyone but will do it free of profit). What say you sir?