Protein gets a lot of attention in diet culture for decently good reasons but FYI, it is not a magic muscle-building pill like a lot of people think. You knwo what? I don't even want to talk about that. Let's get into some facts!
Protein is one of the 3 macronutrients which means it is one of the 3 big things we humans nutritionally need. When calculating nutrition needs, one of the things that goes into it is the person's protein needs based on their specific circumstances. Micronutrients (meaning not the big 3 nutrition categories) that can be found in protein include B vitamins, which include riboflavin, thiamin, and niacin. Notably, we have to eat protein every day - our body can't store protein like it can with carbohydrates and fat (the other two macronutrients!). All that to say: do not let some rando at the gym tell you that you need X amount of protein or this powder or whatever. Ask your RD and we will provide you with individualized information calculated with expert knowledge.
Did you know our bodies are made up of protein? Not just muscles, too! We need protein to help the body grow and repair itself. Amino acids are the building blocks of protein, which is the building block of hormones and enzymes. When we digest proteins, they are broken down to amino acids, which the body uses to make new ones. Protein improves our cognitive function and helps our bodies work efficiently. Getting enough protein is key to building (and restoring) our muscle mass, healing wounds, and feeling full and energized throughout the day so let's talk about how to make your protein (be it a whole food source or in a yummy shake) work for you!
Protein Sources
Mythbusting time: there are plenty of protein-rich foods to choose from whether you eat meat or not! People often assume vegetarians and vegans never get enough protein but that is definitely not the case. Besides meat & poultry, which is what many people think of first when talking about protein, some examples of whole-food protein sources are mushrooms, quinoa, lentils, beans, peas, nuts, seeds, tempeh, tofu, yogurt, eggs, fish and seafood, certain veggies (asparagus, spinach, brussels sprouts, corn, artichokes to name a few) and of course delicious smoothies - such as the first one found below!
Protein shakes or smoothies are a fast & delicious way to give your body the nutritional boost it needs, such as for a convenient breakfast or before/after a workout. A great way to get whole-food protein in a smoothie is to add Greek yogurt or tofu! Try my favorite whole-food strawberry protein smoothie (recipe below) or this smoothie that incorporates silken tofu. However, when it comes to the protein powders & pre-made shakes, there's bad news, good news, and great news.
The bad news is that there are many products on the market that have poor quality ingredients, unnecessary sweeteners, preservatives & additives, a chalky or weird aftertaste, and can be very expensive! Whey- or dairy-based ones should be from grass-fed sources, and plant-based or vegan ones should be from sprouted legumes and grains. Plant-based or not, protein powders & shakes should have the same quality standards like no added preservatives and additives, low in sugars, and have a pleasant taste! The good news is that Orgain protein powders and pre-made shakes check ALL of the boxes for great ingredients AND awesome flavors! My favorite protein powder in the universe is their plant-based chocolate because, while obviously nutrition is important to me and I love that it's only 150 calories per serving with 21 grams of plant-powered protein, I'm simply not going to consume something that doesn't taste good if I don't have to. It’s everything you need to stay full and energized without the gritty texture found in so many other plant-based protein powders - it's deliciously smooth and creamy, not gritty, and is free of added sugar. The great news is that you can get a whopping 30% OFF any Orgain shake, protein powder, energy bar, and more with the promo code: NormandyNutrition30
Portion-control made easy
Whether your protein shake is for a snack or post-workout recovery, it’s important to ensure you give your body what it needs to burn fat, build muscle, repair cells, and maintain energy levels. You don't want to consume too much or too little protein; too much could mean consuming more calories than you need, leading to weight gain, and too little can leave you feeling fatigued, hungry, and even sore.
Using one of Orgain’s convenient protein shakes is a great way to control your portions, as is using a shaker bottle which has measurement lines for your liquid and protein powder. Shaker bottles are colloquially called Blender Bottles (like facial tissues often being called Kleenex) and I own a few different ones - I find them on Orgain and Amazon. Depending on color, some are more than others, but they're around $10 for the large size and $6 for the smaller size. If you're getting two, this is the best deal I've found!
Shaker bottle vs. blender
Scoop your protein powder into a shaker bottle before leaving home, then add water or milk* later and give it a good shake before enjoying.
For extra-simple & convenient on-the-go nutrition, I love taking an Orgain ready-made shake out of the fridge & going out the door! In the morning, I like to mix coffee and the chocolate, vanilla, or mocha nutrition shake portioned 1:1 into a shaker bottle and go! The protein shakes have even more protein and are perfect for exercise or to last you the whole morning. More info about the difference between nutrition shakes and protein shakes here.
Use a blender when you want to add ingredients other than liquids and powders that can dissolve, such as bananas, nut butters, ice, or greens to your smoothies. I love smoothies (and blended drinks) so I actually have two blenders - a Vitamix and a personal blender perfect for busy mornings! Click here to check out a list of some of my recommendations for kitchen supplies such as blenders, water bottles, meal prep containers, healthy snacks, and more! To start out, let's try a few of my favorite simple smoothie recipes to get you started!
Whole-Food Strawberry Protein Smoothie
1 cup fresh or frozen strawberries
½ c. vanilla Greek yogurt (I like Chobani best) OR silken tofu
½ cup (dairy or plant-based) milk*
½ banana, optional
handful of spinach/kale/etc, optional
¼ cup rolled oats, optional
Strawberry & Cream Protein Smoothie
1 cup fresh or frozen strawberries
3/4 cup Orgain Strawberries & Cream shake (not plant-based OR 1 scoop Orgain plant-based vanilla protein powder and 1 cup (either dairy or plant-based) milk*
½ banana, optional
handful of spinach/kale/etc, optional
¼ cup rolled oats, optional
Chocolate Brownie Protein Smoothie
handful of spinach/kale/etc
½ banana
1 cup (either dairy or plant-based) milk* (I typically use soy due to the higher protein content)
1/2 cup walnuts
1 cup frozen blueberries
¼ rolled oats, optional
1-2 Tbsp. Nutiva chocolate hazelnut spread (a healthier version of nutella), optional (I have used it as an alternative sweetener boost instead of the banana and the consistency it gives makes it taste like literal brownie batter - it's AMAZING!)
*For plant-based milks, unsweetened is best due to a lower sugar content. Whole dairy milk is generally better than low-fat because it is usually lower in sugar, higher in protein and fat, and tastier - all of this means you'll be fuller longer and more satisfied!
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