With so many protein powders on the market it is hard to decide which one you should be using.
After all – food marketing can create tremendous indecision!! I mean, they can really make you second guess yourself with all their hype!
So how do you know what to look for in protein powder brands?
And….why do you even NEED protein?
Protein is extremely important for weight loss. Protein:
- Keeps blood sugar stable which helps your body release fat
- Contains all the essential amino acids your body needs to build, maintain and repair muscle and tissue
- Helps muscle to build after resistance type training in both younger and OLDER adults
- Is difficult to digest and therefore it keeps you fuller longer AND it increases your metabolism because it is harder for your body to digest which increases the TEF – Thermic Effect of Food
Now, why do you need a protein powder supplement?
Well, some protein foods can be higher in fat – like red meat. And those lean red meats can be quite pricey!! So when you are trying to lose weight on a budget you have to watch your wallet!!
A protein powder supplement will be lower in carbs and fats leaving you with a good amount of protein in a serving.
How much protein do you need?
Well….it depends. The minimum baseline suggested by the Academy of Nutrition and Dietetics states that:
- .40 gram/per pound of bodyweight for SEDENTARY individuals
- .55-.65 grams/pound of bodyweight for ENDURANCE athletes
- .65-.80 grams/per pound of bodyweight for STRENGTH athletes
So if you weigh 150 lbs. this works out to be
60 grams per day for SEDENTARY individuals
90 grams per day for ENDURANCE athletes
109 grams per day for STRENGTH athletes
I can hear you now…..saying “I’m not a STRENGTH ATHLETE!”
But we can interpret this to mean that if you are participating in zhumba and cycle class you can consider yourself to be in the ENDURANCE category.
If you do some cardio and strength training you can place yourself in the STRENGTH athlete category.
**Note: This is the minimum amount needed. Some authorities say that you can go up to 1 gram – 1.5 grams per pound of bodyweight.
For myself – I try to get 1 gram of protein per pound of bodyweight per day. But, I strength train every day so my body needs this much in order to repair and grow.
Also, when people start to increase their protein needs they may find that they feel very full as protein is harder to digest. So if you feel a bit B L O A T E D then reduce the intake and remember to drink plenty of water!
The Best Protein Powder Brands for Less than $1.00 PER SERVING
1. Body Fortress Super Advanced Whey Isolate
Cost per serving – .84 cents per serving for 30 grams of protein
Total cost – $21.97 for 32 oz. container (26 servings)
2. Twinlab Whey Fuel – mixed protein (of whey and other milk proteins)
Cost per serving – .69 cents per serving for 21 grams of protein
Total Cost – $21.99 for 2 lbs. (26 servings)
3. Met RX Engineered Nutrition Meal Replacement Extreme Chocolate
Cost per serving – .95 cents per serving for 39 grams of protein
Total Cost – $34.99 for 18 packets
**This brand is more expensive than other protein powder brands because it is considered a MEAL REPLACEMENT vs. a protein supplement. It contains other nutrients and ingredients to serve as a complete meal.
Cost per serving – .68 cents per serving for 26 grams of protein
Total Cost – $19.99 for 29 servings
5. Six Star Pro Nutrition Whey Protein Plus
Cost per serving – .73 cents per serving for 30 grams of protein
Total Cost – $16.98 for @ 23 servings
These protein powder brands were evaluated and tested by Consumer Labs for any unwanted or harmful substances. Products were also tested for the accuracy of their claims of ingredients, effectiveness, etc.
See below for an example of the cost of protein per day.
Jane requires 120 grams of protein per day to help meet her weight loss needs.
She eats 4x per day which amounts to approximately 30 grams of protein per meal.
1 serving of protein powder = .70 cents for @26 grams of protein (can be used in a smoothie)
1 serving of chicken breast = .50 cents for @ 26 grams of protein
4 egg whites = .20 cents for @ 26 grams of protein
1 serving of tilapia = $1.24 for @ 28 grams of protein
TOTAL PROTEIN COST PER DAY – $2.64
PER WEEK – $18.48
PER MONTH – $73.92
For the cost of a coffee at Starbucks you can have about 110 grams of healthy proteins in your diet which will help you lose weight, maintain and/or build muscle mass and keep your blood sugar stable.
Now that’s smart spending!!!
And this is for your most expensive macronutrient!!
The point is to show that if we were to eat what our bodies actually require to either maintain or lose weight – it would be affordable.
Using one of these protein powder brands is an affordable and effective way to meet your protein goals which in turn will help you lose weight.
