I’m sure at one time or another, someone has told you to increase your protein intake. The current recommended daily intake of protein is 0.8 grams of protein per pound of bodyweight, and if you eat the typical three square meals per day, it might be a little tough getting that in unless you supplement once a day with a protein shake.
It took a lottttt of protein shakes to get this swole. Jk, jk.
The unfortunate thing about protein shakes is that there are waaaaaay too many choices, which can be overwhelming. There are protein powders made from plants, eggs, beef – really anything you can think of! So I’m going to help you figure out the best type of protein powder to take, when to take it, and why. Thanks to my friend Allie for the post idea!
The #1 rule of protein powder
No matter when you’re taking your protein powder or what it’s made out of, you want to make sure that most of the powder is, in fact, protein. An easy way to do this is to compare the weight in grams per serving with the grams of protein per serving. For example, one serving of Dymatize ISO-100 whey protein weighs 30 grams and it has 25 grams of protein in it. That only leaves 5 grams to be made from “other stuff”.
Unless you are a performance athlete and need high protein and low everything else, looking for a protein powder with the serving weight and the grams of protein within up to 10-15 grams of each other should be fine.
Protein powder to have at breakfast
Pick a chocolate-flavored whey protein to mix into your coffee and make a protein mocha latte! (Yes, it has to be whey to dissolve properly and not get all weird and lumpy.) Just add 1/2 to 1 scoop to your cup of coffee after brewing, stir, and it becomes a super creamy and tasty mocha latte drink.
A vanilla-flavored protein is great to mix into a bowl of oatmeal. Add cinnamon, some fruit, and a dollop of nut butter and you have a wholesome, filling meal!
If you just want to drink a shake in the morning, I recommend a casein protein shake (egg protein). Casein is slow-absorbing so it will give you energy for longer than other types of shakes. A yummy casein protein I recommend is Optimum Nutrition’s mint chocolate flavor. It tastes just like melted mint chocolate chip ice cream!
Protein powder to have post-workout
My top recommendation for a post-workout shake is a whey isolate protein powder. This is different than a protein powder simply labeled as “whey” or one labeled as “whey concentrate”. You need to read the label to make sure what you’re buying is whey isolate!
The reasons I recommend whey isolate protein for post-workout are: a) it’s quick-absorbing, going right to your muscles where you need it, and b) it’s the purest form of whey, leaving out the stuff you don’t need, like lactose, extra carbs, and fat. (Hence the word isolate.)
A great whey isolate protein is Dymatize ISO-100. I’ve tried a few flavors but you can’t go wrong with chocolate!
Protein powder to have in the evening
Having protein before bed is a good way to quell your nighttime munchies without succumbing to unhealthy snacks. I recommend casein protein shakes for bedtime for the same reason I recommend them for the morning – casein absorbs slowly, and therefore helps your body rebuild muscle while you sleep. Here’s the link again to the casein protein I like!
Vegan protein powder options
Not everyone is keen on having milk and egg ingredients in their protein powder, so here are a few vegan protein options you can try:
Pea protein: has a similar amino acid profile to whey protein. I have read that it can taste bland, so I’d recommend having it blended into a fruit smoothie.
Soy protein: there is conflicting information out there about whether soy protein decreases testosterone in the body, so many bodybuilders steer clear from it just in case. But if you’re just looking for a vegan protein supplement and are not a bodybuilder, it’s totally safe and worth trying!
Hemp protein: hemp is a protein source that I haven’t tried yet and don’t know much about, but I have had hemp hearts before, and those are delicious. I look forward to trying hemp protein – if you’ve tried it, let me know what you thought in the comments!
Do you have any questions about supplementing with protein that I didn’t answer?
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Alicia Trautwein says
A ton of great tips! I love the idea of adding whey protein to your morning coffee! Such an easy way to turn the much needed caffeine into a positive drink!
Agness of Fit Travelling says
Great post Chanelle. I prefer on taking a mix of whey and casein proteins, over just one at a time, even in post workout shakes.
Julie Cheung says
Ooh, I’ve been taking the same whey protein for morning, pre/post workout and evenings – I shall look into the different types to get the most benefit. Thank you 🙂
Karlaroundtheworld | Karla says
Whey Isolate Protein sounds rad, I’m a fan of quick-to-absorb stuff when it comes to what I ingest and drink. Thanks for the helpful article! I should probably go back to my usual morning workout routine and go with those Choco protein shakes. Mmm.
Eileen Kelly says
Two of my kids are really into body building and they are also big believers in protien powder and using specific ones before workouts. I have made breakfast cookies with the protien powder added. I am going to make sure they read your post. This is full of info and helpful for my vegan daughter too
AZIEL MORTE says
I didn’t know about this before! Thankyou for sharing this and extending your knowledge in this. Thank you I know it will help me a lot!
Adrienne says
I’m always so lost when it comes to protein powder – whey or a different type? How much do I take? Etc. This article was very helpful.
Melisasource says
Great info on protein powders! I need all the help I can get as I look to start working out… eventually.
Marielle Altenor says
When I used to work outside of the house I used to make myself a protein powder shake in the morning. I’ve tried a vegan protein powder that was so good!
Chubskulit Rose says
My husband used to drink protein shakes after his workout, he said it boosts his energy. Iwush he would workout again as hard as he did when he was still in the military.
Nikka Shae says
My son uses protien powder and he swears by it!!!
Rachel Mouton says
What great information! I had no idea there were so many things to be on the lookout for in protein powder. Thanks!
Julie Syl Kalungi says
I have just had a mini lesson in the importance of protein to my daily meals, as I am the typical 3 meals a day and bam done!
I seriously have never bought any protein suppliments. Maybe thats why I feel tired most afternoons!
I love the idea of a Latte protein coffee yummmm! And If is dissolves fast then it sounds like my ideal choice. 🙂 Thanks Chanelle for sharing with us!
Julie Syl
Echo says
I’ve needed this post! I should be using protein powder, according to my doctor, but haven’t yet.
Joyce Brewer (@MommyTalkShow) says
I never thought about adding protein to my morning coffee. That would be a guilt-free way to enjoy breakfast.
Kusum says
Very informative! I do not really take any protein supplements and try to get as much protein as possible through my food intake, I know its hard but achievable 🙂
xx, Kusum | http://www.sveeteskapes.com
Andrea says
Interesting! I have had a few different protein powders before, but am excited to try some different ones.
Foodie Finds Home says
Such an informative post, you look amazing! I’m pinning it for safe keeping. I know I’ll need it soon.
Melanie Edjourian says
I don’t really use protein powders but wanted to look into it so your post came at a great time for me. Thanks so much for that I shall probably reread this a few times now 😉
Brianne says
This is such a great post because I always want to make myself a protein shake but never know which ones to make. I’m now going to get the right one for me!
tanya brannan says
I know nothing at all about Protein powder so I found this post really interesting! Thank you for all the tips, especially how to combine it with other items like oatmeal and coffee etc x
Dreammerin says
Great reminder! Very powerful and inspirational post!!! Interesting and helpful! Thanks for sharing
Garf says
I haven’t tried using protein powder yet but heard a lot of things about it. I’ll check this out!
Chrishelle Ebner says
I am very ignorant when it comes to this subject. My daughter’s boyfriend is all about protein powder and working out. I will have to send this to him. Cannot believe some protein powders are not actually protein.
Hannah says
I know nothing about any of this so was very interesting to read x
Ali - We Made This Life says
This was really interesting thank you. I drink protein shakes sometimes but I didn’t know about the differences in protein powders at all.
Tara says
Although protein powder isn’t something that interest me, this was a great post. Very through!
MyTeenGuide says
what a good information, Looks like I want to go try the protein bar
Agnes Dela Cruz says
There are a lot of products in the market that cater the same thing and purpose. It is how you choose what your body will like .
rika says
Great tips! I bought too many protein powder products but often forget to use them everyday
Crystal says
With chocolate, how can you go wrong? I knew there were a lot on the market, but appreciate your insight into which are better when.
Ryan Sales Escat says
This is an interesting post. I would love to try these protein powder
Toughcookiemommy says
Can you get the same amounts of protein from eating chicken and fish? I am aware of how important eating a diet high in protein is to your overall health.
Reesa Lewandowski says
This is really very helpful for me. I want to start using this with meal replacements, but I know nothing about which protein powders are right for me.
Ana says
Thanks for sharing the great insights on choosing the right Protein Powder as there are so many available in the market that at times, it becomes a Herculean task to choose the best! I was looking for a post-workout Protein Power and after your recommendation, I’ll check out whey isolate protein powder!
Dee says
I have never been big on Protein powders myself, but I have some family and friends who drink one every single day. I like the fact that you mentioned to make sure that there is actual protein in the mixture.
nicol says
i love adding some to greek yoghurt and fruit. beautiful breakfast!
Seattle Travel Blogger says
I did not think of putting protein powder in my coffee before; that sounds like an interesting “experiment.” 🙂
I like vanilla-flavored protein powder the most, since it lends itself well to mixing into other ingredients.
francesca says
What a great idea with the coffee!! I’ve never done that so will have to try tomorrow for sure!
Victoria says
This is absolutely a great tips, I need to track if I cosume exact protein
Cindy Ingalls says
I try to add protein powder to my breakfast smoothie and usually opt for a vegan version. This is a great reminder to still read the labels, no matter what you choose. I recently was sent a protein powder and noticed it had extra sugar, which is not something I want.
Bill S says
So important to make sure you get the right amount of protein!! I hadn’t heard of this protein powder before
Jessica says
This is a great post. I’ve just joined the gym and want to try protein powders but did not know where to start before I read this.
WhatLauraLoves says
I’m really trying to hit my MACROs right now so having a protein powder is essential for me. xxx
Debi says
I have never used protein powder before. My son used it once. He liked having it to drink in the morning for breakfast because he hated eating.
Nicole Etolen says
Oh, this is an interesting post. I always wanted to try protein powder but a little bit hesitant. Good to know about this.
lex says
we all know protein has alot of benefits and now this is so cool that you wrote something like this for peoples use. thanks for the share.
Kelly Reci says
Wow. I want to try this, Your body is so nice, you are a great motivator.
Rosey says
I know protein powders are popular. I never knew there were differences so vast between them though. I love the idea of putting the whey version in your coffee!
Mary says
Have you tried the Quest protein powders? I normally use protein in the morning and I’ve never tried it any other time. Quest has a wide variety of flavors, and I’d love to hear your take on them. I eat their bars, but I’ve never used their powder.
Surekha @dreamingloud says
Some reason, I always been scared of takign protein powder. I am always afraid what if I eat wrong or more after I take it, it will only get worst. This are some great tips. Thanks for sharing
Karlyn Cruz says
Oh, this is a good read. I haven’t tried eating protein every day.
Anitra | The Mom on the Move says
Great info. I’ll keep this in mind for my daughter the athlete. What do you recommend for kids? She’s 9.
Chanelle says
Kids can have protein powder for sure. Any kind I mentioned above will do! I would recommend no more than one serving per day, and it would be easy to sneak into a fruit smoothie for her breakfast. 🙂
Anitra | The Mom on the Move says
Great. I’ll keep that in mind. I was thinking more for recovery, but I guess at her age any additional protein is good.
Amanda Love says
Wow! Thanks for the information about protein powders! I’ve never given it much attention since I don’t really drink protein shakes. It’s good to learn about it though! For future reference.
Jeanine says
Very interesting to know. My husband enjoys protein powder every now and then, but I’ve never tried it out myself. I had no idea how to use it or why, so this is great info!
Dawn gibson-thigpen says
you go girl. you are a true inspiration. you body is everything..
Amber Myers says
I know lots of people take this. I personally couldn’t, but I know it helps others!
Baby Isabella says
A really informative post, we’ve never needed to try a product like this, but it seems that you are best placed to test it 🙂
Coolchillmom says
I knew nothing about protein powders before this read. Surprised that you need more than in!
Stephanie says
I’m such a novice when it comes to protein powders so this was really useful – thank you! x
Aisha Kristine Chong says
A friend of mine takes a lot of protein powder – have to share this with her to make sure she knows these things. I don’t really take them since I initially thought its perfect for those working out each time.
Jocelyn Cañasa Brown says
I had no idea about most of this! Lots of great info here about the subject! Thanks!
Rebecca Swenor says
This is awesome information about which are the best protein powders and when to use them. I will have to share this with my sons who are both trying to bulk up. Thanks for sharing the information.
Dannii says
I don’t personally take it, as I get all my protein from my diet. But I know that it does help a lot of people.
Borei Design says
I’ve never tried protein powder. I’m always looking for easier ways to up my nutrition intake. Thanks for sharing.
Rhian Westbury says
That’s such a good idea to add it to your coffee or oatmeal x
Carrie says
Thanks for all the information! I have been looking at Protein Powders for a while now. I would have never thought about adding it to my coffee in the morning.
Rachel Ferrucci says
This helped so much to understand protein powder better. I want to add something to my diet but when you’re winging it, it gets hard
Sephen says
This is a great post, not only because of working out but because I am vegetarian and always trying to find ways to supplement protein.
Jay says
Never thought to add chocolate flavored protein powder to my coffee in the morning. I’m going to have to try that. Thanks for sharing.
Toni | BoulderLocavore.com says
I don’t know much about protein powder. Thank you so much for this informative post. Love that you gave vegan options too!
Mandy Carter says
Protein powder is a must in our hour house. But my husband and I have two very different tastes so our cabinets are crammed with all of our supplements.
Courtney says
I loved this post! I have trouble thinking of how to incorporate powder into my diet but now I know how to mix it in my breakfast!
La Belle Sirene
Mayela says
Im never use, its works? protein powders?
Claudia Krusch says
I love protein powder. This is good knowledge to have! I’ve never really understood how to use it!
adriana says
I really didn’t know how many protein powder options there were! My sister uses some to make a smoothie after each night of gymnastics. I’ve used it before, and I love that some don’t have any taste at all! They seem really easy to implement into your every day diet, which is great – especially for busy people!
Kathy says
I need to get back in the habit of using protein powder. There are so many great benefits with it. I use to use it in my shakes.
Babita says
I did not know they had vegetarian options for protein powder. I need to try out some of the options you have mentioned above.
Alicia says
I’ve never actually heard of a protein powder. This is good knowledge to know!
Amy Desrosiers says
All these years I always thought protein shakes were gross. I was drinking vegan/plant-based ones and they were so mehhh. I just tried my husband’s Vanilla Whey and I am in love. I mixed it with milk/berries/ice = strawberry milkshake dessert.
Chanelle says
Whey is def the tastiest option in my opinion!
Amy Desrosiers says
Yes, I can totally agree with that! I mixed some fresh strawberries in the way with some milk and it tasted just like a milkshake dessert! Score!
Sidney Aldaine says
That’s it! I’m gonna get up my ass and do something right now…Seeing that first picture is very inspirational, for everybody I think.
Janeane Davis says
I am not familiar with protein powders. I have a friend who is a vegetarian and wants to start adding protein to her diet so I will do research on them.
Emily says
Great post! I love using all-natural vegan protein powder :). I don’t usually drink it straight up, rather, I make protein goodies like pancakes, cookies, and other baked goods with it 🙂
Lisa Favre says
I plan on joining the gym very soon and your protein powder information is very useful! May seem like a silly question but is it safe to consume while breastfeeding?
Chanelle says
Yes, in general it’s safe to consume! Just check the ingredients list of the protein you plan to take to make sure there aren’t any red flags.
Elizabeth O. says
I didn’t know much about protein powders because I don’t usually drink it. These are good to know! Thanks for explaining how and when to drink protein powder to maximize its effects.
Kristi says
A great Protein Powder 101 for those of us that are a bit clueless, thank you for getting us in the loop.
Jenn says
Wow! You are in amazing shape! I’ve been meaning to try a protein powder again in my diet, but I have not done it. Thanks for the inspiration.
Ann Bacciaglia says
I would love to add some more protein to my diet. The coffee sounds smooth and delicious.
Meagan says
I have never heard all of this.
gingermommyrants says
This is a great breakdown of the different protein powders. I would love to start my day with a mocha latte drink.
Lisa Bristol says
I have been looking for a Protein powder to add to my diet. I was so overwhelmed by the amount of choices you have. Thanks for the great information. Now I know what I was looking for.
Melanie Smith says
I’m trying a new protein powder and I have to say, I’m impress. It is so delicious, easy to make and it works perfectly. It is Sascha Fitness protein, you can find it on Amazon. Cookies and cream is my favorite flavor.
Jodie says
Thank you for sharing 🙂 I knew nothing about protein powders!
Marcie W. says
As someone that considers themselves educated in health and fitness, I am surprised by how much I learned from this informative post. I will definitely be looking at labels more closely now!
Pam says
That is a lot of different choices and good info to think about. I have thought about supplementing my protein intake but never really knew the best way. Thanks for this great info.
Sherry says
I never knew there were so many choices for protein powder. I know I’m not getting enough protein. Chocolate would be my flavor choice.
Jenn @ EngineerMommy says
I’ve actually been thinking about adding some protein powder to my smoothies. Thanks for sharing all these tips on choosing the right one!
Tonia @TheChattyMomma says
Is this the secret to bringing sexy back? Let me know. Also, I’d love to hear your thoughts on Shakeology.
Lilinha says
Great tips, thank you very much for sharing. I’ve only tried protein powders once before.
http://lilinhaangel.com/
Ana De- Jesus says
What would you recommend for someone who wants to build up muscle mass? I lost a lot of weight during my illness but I was always slim, I want to look healthier though.
Kelly Hutchinson says
Thank you for de-mystifying the whole protein powered thing for me. I have three different types and had no idea which to chose and when to use it. I love the idea of adding it into my coffee.
Cori says
I love the chocolate mocha protein latte idea! On the weekends, I take time to eat a good breakfast, but during the week, I have to have something quick in the morning, and it HAS to be sweet. This may work!
Divya @ Eat Teach Blog says
This is actually really helpful. I have NO idea how to choose between the so many different kinds. Thank you for sharing this post!
Anosa says
I usally suppliment during the morning when I make my smoothies but also for post workout. Thanks for the download on best protein powder
{Erica}EverythingMomandBaby says
I heard New Zealand Whey is best. Thoughts?
I have a tonne from Genuine Health-now if only I could get off my lazy butt, get back into working out and making my smoothies. I just got a new blender so now is time!
Kori says
I can’t remember the brand but I used to buy my protein powder at GNC. I was attempting to gain weight to tone my body. Now I don’t really need to gain weight but a protein shake before bedtime couldn’t hurt.
Dana Rodriguez says
Interesting and helpful. I never thought about putting protien powder in coffee!
Susanna | Ordinality says
The most important question to me, when choosing a protein powder is; does it come either in birthday cake or cinnamon roll flavour?!
I love adding protein powder to my bakes; that way I can eat chocolate cake AND get my fill of the recommended protein intake…
Chanelle says
Lol yes! Birthday cake flavor is so good to add to recipes.
Kathryn says
I’ve never used protein powders but my friend works out so will pass this along xx
Tanya says
This is so helpful! I have been paying more attention to protein lately but I wasn’t sure what one’s were best for what time. I’ll definitely be making sure I’ve got whey isolute for post workouts!
Michelle Rogers says
I get plenty of protein in my diet, so I don’t need to supplement. But I do like using the powder in recipes — I make a no-bake protein bar that uses vanilla whey powder and it’s really good.
Nicolas Puegher says
Never used any, mostly because I always thought that wasn’t healthy but these days I came across a lot of people who actually consume all these stuff so I suppose isn’t as bad as I thought.
Teresa Bowen says
I like the idea of using protein powder in coffee, I will be trying that out.
Pam says
I have tried pea protein powder and didn’t love it. I need to try whey protein mixed into my morning coffee. That sounds like a good way to sneak in extra protein.
Desiree H says
I didn’t realize that I needed more protein than I am currently getting.
I was always worried that if I drank too much protein that my body would not process it, and it would be turned to fat or used just as extra calories, wasted.
Thanks for the info!
Rebecca Bryant says
I don’t do a lot protein shakes as I am on a strict diet of only 55 grams of protein a day due to renal failure. That said I never really knew there was so many. I learned a lot here and i lvoe the idea of adding it to your coffee that is genius.
Aubrey says
My husband uses protein powder. I didn’t know much about it.
Rachel says
I never knew there was so many different types for different things. A colleague of mine always has his bottle of protein drink on the desk and it is chocolate flavoured but ive no idea what it is for x
Jeanette says
Have never tried the protein powder, but I am starting to exercise a lot more. I should look into it because I know you need more protein in order to build up muscle while you exercise.
Jen Rattie says
Thanks so much for sharing this! I had no idea that protein powders could be so different. I just checked mine, and it’s AWFUL. This was so helpful.
Claire says
Oh my gosh, a protein mocha? That is genius! I love that idea!
Audrey McClelland says
Thank you so much for sharing this! I learned a long time ago that all protein powders are not created equal. Some of them have a lot of added junk in them.
Catherine S says
This is really great information. I have thought about adding a protein shake to my diet, but I wasn’t sure which one I should get. I am going to try a whey isolate protein powder.
susan says
My brother is really getting into working out and trying new protein powders. This will be great for him, I will have to pass along this information, thanks for sharing.
Rachel Langer says
I need to try a protein powder, but I have a hard time finding one that doesn’t include a lot of sugar or other ‘junk’. What would you recommend?
Chanelle says
I would definitely recommend a whey isolate protein then, like Dymatize ISO-100. A very affordable alternative is NOW Whey Isolate, which is sweetened with stevia, but unfortunately I didn’t think it tasted very good!
Michele says
Hum, as you know I don’t work out–but lately my muscles have felt like they are no longer there. Maybe I will try some of the whey isolate protein powder.
Sarah Bailey says
Thank you so much for this I had to admit I don’t really know that much about protein powders so it was really interesting to learn more about them and what the help with. x
Sarah | The Urban Wanderer says
I usually go for brown rice protein powder or the pea protein. Yes they can be a bit bland and a bit dry, bu they do the trick and for vegan options, they are great. I usually like to have mine in a protein smoothie with added oats and peanut butter along with the soya milk and berries, so I don’t notice the flavour so much 🙂
Chanelle says
I’ll have to give brown rice protein a try! PB does make everything better
Christina G. says
I want muscles like that, so I’d better get more protein powder. Thanks for posting!
Stacie @ Divine Lifestyle says
These are great tips. I once got a protein powder, and I noticed later that the actual protein content was quite low. Needless to say, I checked the label after that.
Cynthia C says
I have never tried protein powder. Thanks for the information.
Valerie says
I have gotten my dad doing the protein powder thing. Now I’m trying to get my hubby to do it.
LaaLaa says
I try to get more protein in my diet and being vegetarian I do lean towards vegan powders, one I was sent by a brand called Indigo Herbs Organic Vegan Protein Powder (Super Protein) – it’s not bad at all, pretty affordable also.
craftyone says
I have some pea protein, which I have not tried. This gave me some more insight and will help me decide how to use.
Fiona Maclean says
Thank you for the very thorough guide. Are these useful if you are convalescing too? I have a friend who needs extra calories in a healthy form but has lost his appetite…
Chanelle says
In that case, I’d look for what they call a “mass gainer” powder, which has carbs, fats, and protein and is meant for that specific purpose.
Tania Potter - Soul Sense Coaching says
I have used hemp powder with smoothies and apart from being quite green, which takes some getting used to, I love it.
Hali @daytodayMOMents says
I have never taken protein powder before, I’ll remember this information when I do try it in the future. 🙂 You look fantastic!
Seyma Shabbir says
I have been looking into soy proteins for my husband. I love that they come in vegan varieties, one of my favorites is a strawberry flavor.
Elena says
I like to make smoothies with protein powder. The chocolate flavor is my favorite
Heather says
Thanks for breaking it down. My husband has shakes for building muscle and I’m trying to join in too.
Alissa Apel says
I’d add it to our smoothies daily. This gives you more energy that’s lasting than coffee does.
Carol Cassara says
Definitely a primer for those of us who don’t know protein powder info. Thanks for the actionable info–can choose the right one now.
Candy says
Will send to my son in law who uses protein powder all the time