Protein supplements come in many forms. You can choose what is right for you based on several factors we will discuss below.
Basic guidelines when choosing a protein supplement:
Protein content: Choose a protein supplement with at least 20 grams of protein per serving.
Sugar content: Look on labels to make sure each serving is 5 grams or less of added sugars.
Fat content: Check out the nutrition label on the protein supplement to ensure it is 5 grams or less of saturated fat per serving.
Fiber content: Choosing a protein supplement with fiber can help with gastric motility and preventing constipation and also aids in fullness. Look for >2g fiber per shake.
Ingredients: Look on the label to ensure it does not contain ingredients you are sensitive or allergic to or are needing to avoid for a specific reason.
Taste: Try to find a sample or one serving of a new protein supplement to ensure you like the taste before you invest in a large amount of the supplement.
Cost: Does this protein supplement fit in your food budget? Remember to check the cost per serving of the product. It may seem expensive but it can replace meals or snacks which may save you money in the long run.
Making it fit with your schedule:
Traveling: Carry a powdered form of protein supplement when traveling on airlines when you can’t put liquids in your carry on bag or don’t want the bulkiness or weight of a liquid protein supplement.
Short on Time: Use a ready to drink protein which you can grab and go when you are in a hurry. These don’t need to be refrigerated before they are opened but sometimes are preferred when chilled.
Personal preferences:
Need variety: Use an unflavored powder to add to foods, like mashed potatoes, oatmeal, unsweetened jello or pudding to add extra protein.
Vegan options: Choose a plant based protein supplement if trying to follow a vegan diet or are looking for a higher fiber option. Remember to ask a registered dietitian to evaluate the plant based protein to make sure it has the recommended amino acids. Some examples of these plant based protein powders are Vegan Proteins +, Nutrilite All Plant Protein Powder, Sprouts Vegan Protein, Garden of Life Raw Organic Fit Protein.
Tired of traditional creamy protein drink: Try a clear protein drink which are high in protein but offers a different taste than the traditional protein shakes. Examples are Celebrate CLR protein water, , Isopure Infusions protein water, Seeq powder or Ryse protein water.
Clean options: Use when looking for options with no artificial ingredients. Examples are Clean Simple Eats, Isopure Protein Powder, Nurri Protein shake.
Lactose intolerant: Look for protein supplements which are lactose free, ie.Fairlife protein shake, Orgain Organic Vegan protein powder, Protein 2o water
Ways to use protein powders:
Investigate new recipes which use protein powders to increase variety in your diet.
Replenish protein and carbohydrate stores after exercise by drinking a protein shake within an hour of finishing workout. This will help rebuild muscle broken down during the physical activity and will replenish liver stores of glycogen which will give you more energy the next time you exercise.
Incorporate these protein supplements with foods from all the food groups for a balanced diet.
Remember to ask your registered dietitian to help with suggestions to incorporate these protein supplements into your healthy meal plan. To schedule an appointment with a registered dietitian at Atlanta Bariatrics call 770.232.2911
