Smoothie Ingredient Guide: Protein Powders
The best way to up the protein content of your smoothie is to add a scoop of protein powder. But which one?
In this article, well review the most popular types of protein powders and the pros and cons of each. By the end of this article, you’ll be ready to pick the best protein powder for your next smoothie.
Adding a scoop of protein to a smoothie is a staple of meal replacement and post-workout smoothies.
Protein is essential for many bodily functions, including the building and repair of tissues, enzymes, hormones, and antibodies. As you probably know, it plays a crucial role in supporting muscle growth, recovery, and maintenance, making it vital for athletes and individuals engaging in physical activity. Additionally, protein is involved in regulating metabolism, supporting satiety, and promoting healthy weight management. That’s right, consuming extra protein actually can make you feel fuller, eat less in total and lose weight.
The problem is, many people don’t consume enough protein throughout the day. According to a study published in the Journal of Nutrition, many individuals fail to meet their recommended daily protein intake, with up to 40% of older adults and 30% of younger adults consuming inadequate amounts of protein throughout the day. And for active individuals the, protein requirements are even higher. It’s recommended by many in the fitness community that you consume 0.8 to 1 gram of protein per pound of bodyweight if you’re looking to gain muscle.
That’s why it may be a good option to supplement with protein powder in your smoothies. Protein powders are an excellent way to get an extra 10-40 grams of protein in your next smoothie.
Keep in mind, each type of protein powder has its own unique benefits and considerations. The choice of protein powder depends on your dietary preferences, allergies, tolerances, and health goals
Here is a list of common types of protein powders, along with their pros, cons characteristics, benefits, and ideal uses:
Below is a list of protein powders for smoothies:
Whey Protein
Whey protein is commonly used for muscle recovery and growth. It’s popular with athletes and fitness enthusiasts as a post-workout supplement. It can also be used as a convenient way to increase protein intake throughout the day. Whey protein or Whey protein concentrate is not a pure source of protein. It also contains small amounts of fat and carbohydrates and is 75-85% protein by weight. Whey protein has a mild, creamy, slightly milky taste and comes in many flavors including Chocolate, Vanilla, Unflavored, Cookies and Cream, Strawberry, Salted Caramel, and many other dessert flavors.
Pros: Whey protein is derived from milk and is a complete protein, meaning it contains all nice essential amino acids. It is quickly absorbed, making it ideal for post-workout recovery. It promotes muscle growth, supports satiety, and is widely available.
Cons: Whey protein is derived from dairy, so it may not be suitable for individuals with lactose intolerance or dairy allergies. It is not suitable for vegans or those following a plant-based diet.
Typically contains around 20 to 25 grams of protein per scoop.
Recommended Whey Protein Powder
Whey Protein Isolate
Whey protein isolate is a staple in the bodybuilding community. It’s commonly used by individuals seeking a protein powder with minimal lactose and fat content. It’s suitable for those who are lactose intolerant or have difficulty digesting regular whey protein. It’s often used for muscle recovery, general protein supplementation, and as a post-workout option. Whey Protein Isolate tends to have a milder, less milky taste compared to regular whey protein and is typically lighter and less thick. It also comes in many popular dessert flavors which are great for sweet smoothies.
Pros: Whey protein isolate is a highly refined form of whey protein that undergoes additional processing to remove most of the lactose, fat, and carbohydrates. It is easily digestible, low in lactose, and provides a high concentration of protein per serving.
Cons: Whey protein isolate may still contain trace amounts of lactose, so it may not be suitable for individuals with lactose intolerance or dairy allergies. It is not suitable for vegans or those following a plant-based diet. Whey protein isolate can be more expensive than regular Whey protein.
Typically contains around 20 to 25 grams of protein per scoop, similar to regular whey protein but a little higher.
Casein Protein
Casein protein is often used as a nighttime protein supplement due to its slow-digesting nature. It provides a sustained release of amino acids during periods of fasting, such as overnight, which supports muscle recovery and prevents muscle breakdown.
Pros: Casein protein, also derived from milk, is a slow-digesting protein. It provides a sustained release of amino acids, making it beneficial for muscle recovery during periods of fasting or overnight. It is also rich in calcium.
Cons: Similar to whey protein, casein protein may not be suitable for individuals with lactose intolerance or dairy allergies. It is not suitable for vegans or those following a plant-based diet.
Typically contains around 20 to 25 grams of protein per scoop.
Soy Protein
Soy protein is suitable for individuals following a plant-based diet and looking to meet their protein needs. It can be used as a general-purpose protein supplement for muscle recovery and growth. Although research has shown that whey protein is superior to soy protein for exercise, muscle building and weight loss purposes.
Pros: Soy protein is a plant-based protein source that is complete and contains all essential amino acids. It is suitable for vegans and vegetarians and is low in fat. It has been associated with potential cardiovascular benefits and may help with reducing cholesterol levels.
Cons: Some individuals may have soy allergies or sensitivities. There are also concerns about the potential effects of phytoestrogens found in soy on hormone levels, and concerns about decreasing testosterone levels with significant consumption.
Typically contains around 15 to 20 grams of protein per scoop.
Pea Protein
Pea protein is commonly used by vegans, vegetarians, and individuals with dairy or soy allergies. It is a versatile protein source that can be used for muscle recovery, weight management, and general protein supplementation. Overall, protein is one of the best vegan protein powders.
Pros: Pea protein is a popular plant-based protein source suitable for vegans and vegetarians. It’s hypoallergenic, easily digestible, and has a high satiety value. It’s also free from common allergens like gluten and lactose.
Cons: Pea protein is not a complete protein on its own, as it lacks certain essential amino acids. However, it can be combined with other plant-based proteins to achieve a complete amino acid profile.
Typically contains around 15 to 20 grams of protein per scoop.
Rice Protein
Rice protein is another plant-based option suitable for those with dietary restrictions or preferences. It can be used as a general protein supplement, similar to other plant-based proteins, and is often combined with other protein sources to achieve a complete amino acid profile.
Pros: Rice protein is another plant-based option that is hypoallergenic and easily digestible. It’s gluten-free and suitable for individuals with lactose intolerance or dairy allergies and is also free from common allergens.
Cons: Rice protein is also not a complete protein and may have lower levels of certain amino acids compared to other protein sources. Combining it with other plant-based proteins can help achieve a complete amino acid profile.
Typically contains around 15 to 20 grams of protein per scoop.
Hemp Protein
Hemp protein is popular among individuals looking for a plant-based protein powder with additional nutritional benefits. It’s often used for muscle recovery, general protein supplementation, and for its omega-3 fatty acid and fiber content. Overall Hemp protein has a decent amino acid profile and is a good plant-based option, but is lower in total protein than other options.
Pros: Hemp protein is derived from hemp seeds and is a plant-based source that contains all essential amino acids. It’s rich in fiber, omega-3 fatty acids, and other beneficial nutrients and is suitable for vegans and vegetarians.
Cons: Hemp protein has a strong, nutty flavor that may not be preferred by everyone. It may also have a slightly gritty texture. Many hemp protein products may have lower protein content compared to other protein powders.
Typically contains around 10 to 15 grams of protein per scoop.
Mixed Plant Protein Blends
Pros: Many protein powders combine different plant-based protein sources to create a complete amino acid profile. These blends offer the benefits of multiple protein sources, providing a well-rounded nutritional profile.
Cons: Blends may vary in their composition and quality, so it's important to choose a reputable brand and check the ingredient list for any potential allergens or additives.
Typically contains around 15 to 25 grams of protein per scoop
Vegan Protein
Vegan protein blends provide a complete amino acid profile and are suitable for individuals following a plant-based diet. They can be used for muscle recovery, weight management, and as a general protein supplement. Finding a good tasting vegan protein blend is a great option for people who want a vegan option. Vegan protein blends come in many different flavors which allows you to combine with most smoothies if you choose the right flavor combination.
Pros: Vegan protein blends are formulated by combining different plant-based protein sources, such as pea, rice, hemp, and others. These blends offer a complete amino acid profile and are suitable for vegans and vegetarians. They provide a range of nutrients, including fiber, antioxidants, and healthy fats.
Cons: The taste and texture of vegan protein blends can vary depending on the specific ingredients used. Some blends may have a slightly grainy or chalky texture. It's important to choose a high-quality blend to ensure a well-balanced nutritional profile. Because of the variation of ingredients, you might need to experiment with a few different brands before finding one that has the nutritional profile you’re looking for and also tastes great with your smoothies.
Typically contains around 15 to 25 grams of protein per scoop
Collagen Protein
Collagen protein is primarily used for its potential benefits to skin, joint, and bone health. It is often consumed to support healthy aging, improve skin elasticity, and promote joint mobility. However, it may also be used for general protein. Types 1 and III collagens are the most important to supplement but all five types is better. Collagen powders should be hydrolyzed for easy absorption in the bloodstream. If not your body won’t be able to absorb the collagen. Collagen is good for smoothies if your goals are beauty, anti-aging and recovery. Other protein options are better suited for muscle growth.
Pros: Collagen protein is derived from animal sources, such as bones and connective tissues. It’s rich in amino acids that support skin, joint, and bone health. It may improve skin elasticity, promote joint mobility, and aid in post-workout recovery.
Cons: Collagen protein is not a complete protein as it lacks certain essential amino acids. It is not suitable for vegetarians or vegans. It may have a distinctive taste and texture when compared to other protein powders.
Typically contains around 10 to 15 grams of protein per scoop
