If you could wave a magic wand and achieve your health goals, wouldn’t you? A shake is a little like that. One glass won’t cause you to gain a svelte figure or vanquish illness, but incorporating protein shakes in your diet is helpful and beneficial. If you haven’t discovered the power of protein powder (try saying that three times fast), it’s time to shake things up.

Pick Your Powder

Whether you’re on a diet and eager to control hunger or trying to bulk up and need the right fuel, protein shakes can be your best friend. But who has the time to bring out the blender and fiddle with the ingredients? In a world of blender bottles and shaker cups, all you need is some water and your favorite protein powder. Don’t have a favorite quite yet? Not even sure what your options are? Here’s the scoop.

Whey Protein

Whey is a popular dairy-based protein.

This dairy-based protein had been around since for thousands of years before Hippocrates, the “Founder of Medicine,” recognized it had immune system-boosting value. Millenia later, whey has become the most common protein used as a dietary supplement. It contains all the essential amino acids vital for our health, and it’s been shown to not only boost the immune system, but also increase fat burning and improve insulin sensitivity. You can have your whey in three forms:

Concentrate: The least-processed full form of whey with a slow release and the less protein, works best at controlling hunger
Isolate: The most popular form with a higher protein level and processed for a faster release, best for post-workout.
Hydrolyzed: A broken-down form that’s smaller and absorbed fastest

Pros:

• Easily and quickly absorbed by the body
• Tastes good
• Excellent for bodybuilders post-workout (especially a combination of isolate and hydrolyzed) 

Cons:

• Since it’s dairy-based, many people can’t tolerate it/break it down well. While it tastes good, there’s some debate as to whether humans should even consume dairy at all. Many people place great emphasis on the fact that cow’s milk is custom-designed for calves—and once calves are weaned, they never drink milk again. Oh, and the same applies to every mammalian species on this planet—except humans. Also, studies show that dairy can have a negative impact on your health.

Vegetarian Protein

Just because you eat a plant-based diet doesn’t mean you have to miss out on protein shakes. Vegetarian protein is made with a long list of animal-free ingredients to deliver a dairy-free option that’s nutrient-dense and easily digestible.

Pros:

• Perfect for vegetarian diets
• No dairy
• Easily digested

Cons:

• Low absorption/ not helpful in building muscles mass
• Incomplete protein because it’s difficult to extract protein from vegetable sources
• Not ideal for people with food sensitivities
• Unfavorable taste

Pea and rice protein is an excellent alternative for those on a plant-based diet.

Pea & Rice Protein

An even better way to add protein to your plant-based diet, pea & rice protein tastes great and keeps hunger at bay. Its plant-based formula is 100% dairy-free, making it the perfect choice for vegans, vegetarians, and those with lactose intolerance or sensitivity.

Pros

• Great taste and nutritious
• No animal sources or dairy
• Fewer ingredients makes it a good choice for those with sensitivity

Cons

• Low absorption
• Not very effective for muscle-building

Beef Protein Isolate

If all that vegetarian talk left you craving a steak, beef protein isolate is for you. Relatively new to the market, this delicious alternative to dairy-based whey is made with over 98% pure protein, easy to digest, high in essential amino acids, and low on calories.

Pros:

• Complete protein
• Excellent absorption
• Great taste, cleaner option
• No dairy, less allergenic
• Great for hunger control, post-workout, weight loss, paleo eating and primal eating

Cons

• Animal base not suited for plant-based diets

How to Blend Protein Powder into Your Diet

Resistance training creates micro-tears in the muscle, and you’ll need that fuel to repair and grow it. When you’re trying to build muscle mass, drink your protein shake within 20 minutes to an hour of your last rep. Wait too long, and you won’t see much progress.

Using protein shakes as a weight-loss tool or meal replacement? Drink one first thing in the morning and as needed to control those hunger pangs. It doesn’t get any easier.

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