There are so many types of protein supplements on the market today. Whether it’s animal or plant protein, it can be overwhelming to decide which one may be right for you, if at all.
Whether protein is something you’re already supplementing with or not, this post is a good guide to giving you the basics to help you decide if you need it and which kinds may work for best for you depending on your dietary needs.
There are a few things to consider before deciding whether or not you should be supplementing with protein.
How much protein should you be getting daily?
The Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight.
A simple way to determine your RDA for protein, is by multiplying your weight in pounds by 0.36, or use this online protein calculator.
How much protein are you already getting from your diet?
Now that you know your recommmended amount, consider how much protein you may already be getting from some common foods sources:
– 8 ounces of salmon = 40 – 60 grams of protein
– 1 egg = 6 grams of protein
– 3.5 ounces of chicken = 25 grams of protein
– 1 ounce of cheddar cheese = 7 grams of protein
– 1 cup of cooked quinoa = 8 grams of protein
– 2 tablespoons of peanut butter = 8 grams of protein
After looking at how much I probably get from my daily diet, I do think the RDA is a bit modest, but it’s important to also consider other factors, like how much you exercise and what other foods you are getting your calories from.
Since I don’t like to count macros, generally I like to follow a rule of filling my plate with 1/2 veggies, 1/4 of protein and 1/4 of starches (carbs) for a well-balanced meal.
Not all protein is created equal
In order for a protein to be considered complete, it must contain 9 essential amino acids which our body cannot produce on its own.
Here are some foods that are considered complete proteins:
Plant Protein:
Quinoa, soy, seitan, and rice & beans (eaten together)
Animal Protein:
Milk, yogurt, cheese, meat, poultry, fish, seafood and eggs
Although I always recommend getting essential protein from whole foods, if you feel like you are not getting enough, you may decide you want to supplement.
My favorite protein supplements
Here are three great options including two of the brands that I love and already take that may fit with your dietary needs and are all considered to be complete proteins.
For Lactose Free: Egg whites – I use Rootz Nutrition (use discount code “FITGREENGAL” to get 10% off )
For Vegan: Pea Protein – I love Growing Naturals Vanilla Blast
For Non-Restricted: Whey Protein Isolate/Concentrate.
Be sure to buy protein that doesn’t have many additives, some come with unnecessary added sugars, gums, and artificial flavorings. My favorites listed above contain little-to-no additives and are all natural.
Also, when buying whey protein, keep in mind that isolate has a higher protein content than concentrate and tends to be easiest to digest since it’s lower in lactose than concentrate, although more costly.
My favorite way to supplement with protein is through nutritious smoothies (surprise!) like this one: banana-avocado-smoothie-with-granola.
Lastly, if you are going to supplement, I recommend doing so within a half hour after you’ve finished your workout to help your body and muscles recover properly.
Bottom line: if you are not exercising much or only doing light activity and already find that you are getting enough essential protein in your diet, chances are you may not need to supplement. As always, its wise to check with your doctor before introducing new supplements to your diet.
Did you find this article helpful? Comment below and let me know!
xoxo
marisa
