Protein Powders

Aggresivefatloss.com Lovers, 

I think I have confused you a few times with talking about different forms of protein powder.

I never want to particularly demonize any kinds of protein powder, because I know that sometimes that’s simply how you can get your protein in, but understanding what works best for each give scenario is very helpful.

So here is a quick and easy breakdown:

Whey Protein:
I like whey protein occasionally. The problem is that you might find some water retention from it and you also may have some gastric upset.

It absorbs VERY fast. So fast that it even can spike your insulin quite a bit. This means that unless it is post workout or a very specific time in which you are trying to get a controlled spike of protein or insulin, it’s not the best to just throw in randomly.

General rule of thumb with Whey protein is to opt for Whey Protein ISOLATE (not concentrate) and try to time it when you know you’re going to maximize the use of it. For example, post workout, post cardio, First thing in the morning, etc.

Pea or Plant Based Protein:
This is NOT JUST FOR PLANT BASED EATERS. I generally consume plant-based protein powders 75% of the time when I take a powder because I like the slightly slower absorption but great assimilation.

So if you’re looking to just add protein into your daily diet in a good way, I recommend a good plant-based powder that is either pea, hemp, or my favorite, pumpkin seed protein.

Sunwarrior has a new amazing tasting one called the Active Line and it is unreal. It’s a mix of pea protein and pumpkin protein, but also has digestive enzymes in it, as well as probiotics to aid in the digestive component.

It’s head and shoulders above other plant based powders. Here’s 20% off using my access link here:

It also has tart cherry in it as well as turmeric and black pepper (which is great for an inflammation modulation effect).

Here is the 20% off access again to try it (plus you save 20% off anything else in their active line, this link auto applies at check-out).

Oh, they also have some awesome forms of fiber in them as well keeping you super satiated. Trust me, it’s worth it to use just for every day use (pssst… try chocolate flavor).

Collagen Protein:
Collagen is one of the most dynamic proteins when it comes down to widespread use. Collagen, despite being predominantly glycine based, it still a nice, complex variety of aminos.

In an indirect way it can stimulate muscle protein synthesis, but that’s generally not what collagen is designed for. There are some pretty concrete studies when it comes down to the benefits of collagen with the skin, especially.

But for me, collagen is part of my daily routine as it potentially helps with connective tissue (which as we get older is very important). I usually recommend that anyone over age 30 supplement with 5-10g of collagen per day.

It’s less about a short-term intervention with collagen and more about the cumulative effect on the body in terms of supporting the production of various collagen matrix formations within the body. So, don’t worry about taking it at any one specific time, rather, just get it in daily through collagen peptides or through bone-broth.

Casein Protein:
This one gets a bad wrap because there is negative press surrounding casein proteins.

Let me make it very clear that casein proteins are not inherently bad. There are certain sorts of beta-caseinates like BCM-7 in low quality milk that MAY be bad for the body, but generally speaking, a naturally occurring casein protein like in cottage cheese is not bad.

But that is the most important piece. Casein should be coming from good quality whole food sources, NOT from a casein protein powder, because that is generally the lowest quality.

I usually eat Good Culture brand cottage cheese a couple times per week.

Also, people tend to have casein before bed as it is slower digesting and might help keep their amino acid levels elevated during sleep. This is great for muscle building, but if you’re trying to lose fat, I recommend casein in the MORNING so that you have a steady stream throughout the day to keep amino levels high while you’re cutting calories.

Egg Protein:

As far as powders go…. it’s inconclusive if the amino acid profile is better than whey protein or not. But as far as eggs themselves go… well they are the most abundant amino acid profile of just about any food.

So, eat eggs, but don’t RELY on egg white protein powder as it’s just not demonstrated to be super strong compared to the others (when you factor the price).

Now, whenever possible, go with whole food sources of protein. That is always going to be best. But that’s also why I like certain plant based proteins occasionally, because they’re more like a whole food that many other shakes.

A wide variety of foods is ALWAYS best, despite what others say. We simply do not know enough about nutrition to say that one food is superior to the other, but we do know diversity is best for the gut 🙂

See you tomorrow!
Aggressivefatloss.com