Clean Protein Powders...REVIEWED!

Last week I posted a write up about protein powders and why you need protein, how much you need, and the different types of protein powder.  I also mentioned what to seek and avoid in a clean protein powder (artificial sweeteners, unnecessary additives, etc.).  I've reviewed some of the cleaner protein powders I've tried based on taste and cleanliness and provide the pros and cons of each below.

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Clean Protein Powders...REVIEWED!

TLS Whey Protein Shakes - you can read more about TLS whey protein in this post

• Taste - 10/10  (1 meaning "tastes awful"; 10 meaning "tastes like heaven!")
• Cleanliness - 10/10 (1 meaning artificial sweeteners, additives, colorings, etc; 10 meaning organic ingredients and a highly trustworthy source of ingredients)
• Pros - rBGH/rBST free; 21 grams of protein per serving; available in convenient packets; tastes like a milkshake when mixed with almond or coconut milk; works exceptionally well with baking
• Cons - we love the packets, but we wish this product was also available in a large (2 lbs. or 5 lbs.) container!
• Overall - our first choice for whey protein.  In the world of whey protein supplements, if a supplement manufacturer does not disclose that their dairy source is rBGH/rBST free, you can assume the cattle have been exposed to this lab-created hormone (learn more about rBGH/rBST here).  For the perfect 30-second meal replacement, try mixing it with coconut milk and a tablespoon of almond butter for a very healthy and satisfying meal.
• Where to Find It - Shop.com {if you are interested in ordering this product email us at thegang@heandsheeatclean.com and we can also send you a free Shake & Bake Recipe eBook!}

Optimum Nutrition - Gold Standard Natural - 100% Whey (Chocolate)

• Taste - 7/10
• Cleanliness - 5/10 
• Pros - uses whey isolate as primary protein source; does not have any artificial sweeteners; contains digestive enzymes for better absorption; uses only a few ingredients
• Cons - does not disclose whether or not milk protein source has been injected with hormones or antibiotics; contains soy (lecithin) which is used as an emulsifier; lists natural flavor as an ingredient - when listed, natural flavor can be a number of things, so I prefer to limit products using these ingredients when possible
• Overall - certainly one of the better and more prevalent natural whey products on the market... if this is all you can find, great, but not my first choice.
• Where to Find It - Amazon.com

Optimum Nutrition - Gold Standard Natural - 100% Casein (Chocolate Creme)

• Taste - 9/10
• Cleanliness - 5/10
• Pros - uses only a few ingredients; does not have any artificial sweeteners; chocolate tastes like brownie batter; over 9g of BCAAs
• Cons - does not disclose whether or not milk protein source has been injected with hormones or antibiotics; contains soy (lecithin) which is used as an emulsifier; lists natural flavor as an ingredient; somewhat high in carbs (7g per 37g serving); carbs are derived from honey powder and evaporated cane juice (natural, but not the most ideal); this one's nit-picky, but 210mg sodium per serving
• Overall - probably the most prevalent product choice for a natural flavored casein protein.  Tastes very good.  Compared to the artificial ingredient-loaded casein proteins on the market, this is a very good choice.

• Where to Find It - Amazon.com

SDC Nutrition - About Time - Whey Protein Isolate (Birthday Cake Batter)

• Taste - 8/10
• Cleanliness - 7/10
• Pros - uses only a few ingredients; does not have any artificial sweeteners; high in BCAAs; whey protein isolate = faster and better absorption; all natural protein and they seek milk protein from cattle not injected with hormones or antibiotics; heavy metal tests results are extremely low and they actually put the results on their site!; great product disclosure and very trustworthy
• Cons - the only reason this did not get a 10 is because it is not organic and they also use soy lecithin, which likely isn't organic either; a little more expensive than the other brands, but worth the cost
• Overall - great taste, very trustworthy, plenty of flavors, but I've only tried the birthday cake batter.  We wish it didn't have soy!
• Where to Find It - Amazon.com

Only Protein - Only Protein (Chocolate)

• Taste - 8/10
• Cleanliness - 9/10
• Pros - protein is derived from grass-fed cattle from New Zealand (that just sounds clean, doesn't it?); hormone free and antibiotic free; uses only a few ingredients; does not have any artificial sweeteners; protein blend for continued release of amino acids into bloodstream; great taste; if you buy the sticks, they are very convenient
• Cons - carbs could be a little lower than 4g, but that's not a deal-breaker.  Other than that you need to be careful not to use too much water...I would start with 4-6 oz; wish they had more flavors, but then it probably wouldn't be as clean!
• Overall - tough to find and pretty expensive.
• Where to Find It - Amazon.com

Needless to say, there are plenty of good, clean protein powders on the market for you to choose from and this is just a sample of the products I've tried - there are plenty of other natural protein powders to choose from, but the main ingredients you want to avoid are the artificial sweeteners (Acesulfame Potassium or Ace K, Sucralose, and definitely aspartame), additives (natural/artificial flavors) and food colorings.  As I said in my previous post, it would be ideal to get all of your protein from whole food sources, but with our busy lifestyles and hectic schedules, protein powder is a necessity for active individuals.

Keep it clean!

- Scott

Clean Protein Powders 101

Many of you have been asking about clean protein powders lately and are overwhelmed by all of the products on the shelves – which brand do I buy? Where can I find it?  How much protein do I need?  This article will provide some helpful tips as to which ingredients are to be desired from a clean protein powder.

Stay tuned for a post on which ones taste the best.  I’ve tried several different brands and types over the years, some of which made me want to gag and others that made me feel as though I’m drinking a real cookies n’ cream milkshake that I used to drink!

UPDATE:  Click here for our review of protein powders!

Why should I use protein powder?

If you are an active adult and you are trying to build lean muscle, trim your waistline, or just live a clean and healthy lifestyle then protein powder is a convenient protein source.  It is best to eat whole foods but that is not always possible.

Protein is comprised of important amino acids that are the building blocks of human growth and development.  They help muscle tissue repair and recover…precisely how muscle growth occurs (hypertrophy).  Not only that, protein will help you maintain healthy hair, skin, teeth, gums, and fingernails and boost your immune system.  Needless to say, getting the recommended amount of protein is vital to a healthy lifestyle and proper recovery.  It’s like taking your dirty car in for a wash and coming out with a nice shiny ride that is sure to turn heads!

One important thing is to treat protein powders as supplements to an already healthy diet full of lean protein, plenty of vegetables, fruit and complex carbs.  You should be consuming the bulk of your protein from whole food sources like all natural chicken, turkey, lean and grass-fed red meat, and eggs. Also, you should try to avoid deli meats as they are highly processed, loaded with sodium and (most brands are) laden with preservatives.  With an active lifestyle, busy schedule, and limited budgets, protein powders are a necessity for most people.

How much protein do I need?

We aim for 1-1.5 grams per pound of body weight (at least 0.8 grams per pound and as much as 1.5 grams if you are engaging in intense exercise for more than 1 hour per day and 6-7 days per week).  The FDA recommends only 50 grams per day based on a 2,000 calorie diet but that simply isn’t enough, in our opinion.  FDA recommendations are nowhere close to what the top trainers, dietitians, and nutritionists recommend.

Types of Powders:

It is important to point out that there are several different types of protein powders on the market and they are all designed to cater to your needs.  Here are some of the different types:

• Whey protein – this is by far the most popular and prevalent type on the market.  It is derived from milk and is absorbed by the body quicker than other protein sources (high biological value) which make it great for morning shakes on the go or peri-workout nutrition (peri-workout means before, during, and/or after a workout).
  • Whey can be broken down into concentrate, isolate and hydrolysates (listed in order of purity).  Most whey protein powders consist of concentrate, but high-quality brands will include a higher amount of isolate.  Hydrolysate is the purest form of whey protein and is absorbed the fastest in your bloodstream…if you have the budget, hydrolyzed powders (hydrolysates) are the optimal source for peri-workout nutrition.

• Casein protein – this is also another popular protein source and is the other portion of the milk protein that is not used to make whey.  Casein is the protein source you will also find in cottage cheese and greek yogurt.  It is known for slow digestion, so it is very beneficial in shakes that are used as meal replacements or a bedtime shake, but it is not favorable for peri-workout nutrition.  Casein will satisfy your appetite and stay with you much longer than other protein sources.  Our Bedtime Builder shake uses casein...try it out, it is delicious!

• Blends - many products on the shelves use a blend, which is basically a mix of whey, casein, and egg albumen.  By having the different sources combined into one powder, you get different rates of absorption and create a steady flow of amino acids.  Personally, I don’t use blended powders because most of them are loaded with artificial sweeteners or other unhealthy ingredients…I prefer to make my own blend with the whey and casein we have and add it to a few ounces of liquid egg whites and almond milk (as done with our Bedtime Builder)

• Soy – I’ve never tried any soy protein powders and would advise against using soy protein powder.  If you are on a vegan diet, there are other high-quality protein powders that you can use such as hemp or pea protein.  Most of the soy in the US is genetically-modified and even though there is conflicting information out there, I’d steer clear of soy.  The reason it’s so prevalent and used by major brands (some companies use it to enhance the protein content of their cereals and snack bars) is because it is a subsidized commodity in the US, thus it is very cheap to produce.  Men should avoid soy at all costs due to the potential effects on hormones.

• Other - you can find several other protein sources such as egg white protein, hemp, pea, brown rice, and gluten.  Gluten, above all, should be avoided as it is highly inflammatory to most individuals.

The main thing to look for in a clean protein is lack of artificial sweeteners and information on the label stating that the protein is derived from cattle that have not been exposed to synthetic hormones, chemicals or medications. 

We have several different protein shake recipes posted on our recipe page!

Clean Eat Education: Foods for Energy - Simple Additions to your Diet to Help fight Fatigue

Chances are, if you have been keeping up with our blog, you have started to notice a spike in your energy levels.  If not, in addition to eating a clean lifestyle and regulating your metabolism by eating 6 smaller meals per day rathern than 3, below are foods that you can use to help give you fight fatigue (and hunger!).

In no particular order:

1. Water - Good old H20. How much do you drink per day? Remember, eight - 8 ounce glasses of water per day is only your starting point. Beginning to feel sluggish - start with a glass of water first, assess your mood and then reach for that healthy snack. More information on optimal water consumption here.

2. Fruits - Yes, fruit does contain sugar.  BUT, it's natural sugar. Sugar that your body happily digests since it was designed to digest it naturally! Fruit also contains key vitamins and minerals that are important for your bodys optimal performance. For example, one of the best fruit-based energy sources you can choose is the banana.  High in potassium, a nutrient that is not only a key electrolyte in your body, but partially responsible for your optimal nerve and muscle function provides about 110 calories (medium banana) of quick, easy-to-use energy for your body.

3. Oatmeal - What food do you start your day off with? Oatmeal is an excellent choice! It contains both carbohydrates and protein, which translates into a slower breakdown and absorption of the oatmeal in your body. This helps maintain your metabolism at a healthy level and provides longer, more sustainable energy rather than a quick short burst that is typically followed by a sharp crash an hour later. Additionally, oatmeal contains fiber. (Oh you must be so excited!) Not only does the oatmeal break down slower than other carbohydrate forms, but because of the fiber it now helps show the release of sugar (or glucose) in your body. Less sugar released = less sugar converted to fat in your body.  Woo hoo!

4. Quinoa - Similar to oatmeal, quinoa, although in the grain family is rich in protein. It is the perfect compliment to baked chicken, fish or filler in your salad. Quinoa is a slow-releasing carbohydrate and protein source that will keep you fuller longer and keep your energy levels up.

5. Whole Grains - You have heard it from us before - whole grain, whole grain, whole grain.  Why eat part of something when you can have it all?  Yes, I said HAVE IT ALL! It's funny to think in those terms, but when you eat a whole grain, you provide your body the chance to break it down, thus prolonging the energy conversion rate in your body. White flours and white rices have already been stripped of their "whole" parts leaving you with a little less and a lot less time for your body to digest it. Do yourself a favor - switch your white rice for brown rice, your white flour for whole grain or whole wheat flour and your regular white potatoes for heartier sweet potatoes.

6. Seeds/Tree Nuts - Back to nature, these provide essential fatty acids and fat sources that help to digest nutrients, including important mood-enhancing and energy-providing vitamins in your body. Skip the chocolate-covered peanut brand though and go straight for whole, raw nuts like almonds.

Now... all good news must come with a little bad... here is what to avoid:

1. Candy Bars

2. Cookies

3. Baked goods like cakes, cupcakes, and crossaints

4. Sodas and fruit drinks. These contain too much sugar that will give you a quick burst of energy, but leave you passed out on your desk an hour later.

5 Caffeine. Again, sounds like a great idea, but is the crash an hour later really worth it?  Nope!

Come on... Rev it up!