What about protein powders??? We get this question a TON. Check out this video where we discuss protein powders, what kind to use, how to use them, some recipes, and more. You can also listen anywhere you listen to podcasts.
We’ve relaxed our stance on protein powders! In the past we recommended real food over powders every time. We’ve re-evaluated the benefits of certain protein powders. We also acknowledge the convenience of using protein powders and making this work in a modern lifestyle. We also have a ton of positive feedback from clients and people in our community.
There are 2 main places and reasons for protein shakes:
- To replace a meal when you don’t have time but still want some good protein and fat.
- Post workout nutrition.
Protein shakes are GREAT as a complement to a real food way of eating. They should NOT make up the majority of your nutrition.
The 2 sources of protein we recommend are:
- Whey protein isolate. This is concentrated whey protein that is about 95% protein and the rest casein and/or lactose. It has a complete amino acid profile and is great for performance, recovery, and overall health.
- Collagen hydrolysate. Collagen makes up about 33% of our body’s total protein. It is an integral part of hair, skin, nails, bone, connective tissue, tendons, ligaments, joints, and cartilage. Supplementing with collagen helps you build a better body :)
You can consume a low-carb version that is only made with coconut milk. That way you’re getting protein + healthful fats. This gives you quality protein plus plenty of Medium Chain Triglycerides which are easy for your body to use for energy = fat-based energy, enhancing metabolic flexibility.
- Aim for 30 to 50g of protein from your protein powders.
- Use equal parts whey isolate to hydrolyzed collagen. That’s usually 2 scoops of each (4 total) of most products.
- Use about 1.5 to 2 cups of coconut milk + water for a liquid consistency. Use about 1 cup for more thick consistency.
If you’re not so concerned with carbs OR if you’re just beginning your real food journey, you can definitely add some fruit and/or some A2 milk.
- Still aim for about 30 to 50g of protein from your protein powders and equal parts whey to collagen.
- Mix in some fruit. Berries would be great and still relatively low-carb.
- Try some A2 milk. It has a great liquid consistency with a ton of healthful fats. Remember A2 milk comes from different breeds of cows, making their casein and other nutrients different versions that many people do well on.
If you want to try a protein shake as a post workout recovery shake:
- Aim for 1 scoop of whey plus 1 scoop of collagen.
- Add some coconut milk and/or A2 milk.
Let us know how it goes! We’d love to hear your feedback.
- Biotics Research Whey Protein Isolate. Top notch quality. If you purchase through my store, it’s cheaper than Amazon, free shipping, super fresh, and I can always help with dosing and other protocols.
- Biotics Research Hydrolyzed Collagen. Again, top notch quality. I can always support you with dosing and other protocols.
- If “Google-ing” or searching Amazon, look for whey isolate with minimal ingredients, and hydrolyzed collagen with minimal ingredients.
- I LOVE this Thai Kitchen Unsweetened Coconut Milk!!! It only has 2 ingredients and stays liquid in the fridge.
- Here’s some info on A2 milk. Look for something that is only pasteurized (vs ultra pasteurized) if you live in an area that does not have access to raw milk. Look for the highest fat content possible, usually 6%. I LOVE this one by Alexandre Family Farms. Super fatty and delicious. Here’s their family website.
- Visit our SHT Swag Store at https://shop.superhumantransformation.com.