What type of Protein Powder should you supplement with?

One of Aileen's GTLs (or habitual necessities) is ensuring adequate protein in your diet. I agree that this is critical to function properly as muscle tissues, enzymes, antibodies and countless cellular components are all comprised of amino acids, which are derived from dietary protein.

Unfortunately, it can be easy for some people to get carried away, thanks to all these "high-protein, zero carb" diets (eg. Atkins), which are actually misleading and inaccurate. Our body absolutely needs carbs to survive, but it's a matter of choosing the right types of carbs in the right quantities (ie. complex carbs = whole grains, fruit/veg, legumes).

However, protein is still important to keep as a regular part of your diet...and it can't always come from grilled steak, as much as a lot of my friends would like to believe. Protein powder supplementation is an easy way to boost your protein intake, particularly if you are exercising regularly, decreasing your meat intake or trying to meet weight goals in the gym.

The most common type of protein powder is whey, which you can find at all the chain workout stores, in massive plastic jars and sometimes even in actual buckets, plastered with one of either huge colourful comic book font or metallicized shiny labels bearing tough names like Mass XXL, Isoflex, Mammoth 2500 or MegaPro Magnum.

This all kind of goes along with the whole machismo lifestyle of cranking up your protein intake, doing low reps of high weights and having massive quantities of whey protein powder kicking around at home...kinda like the guys in Jersery Shore.

I did at one point try out the Mammoth 2500 to gain weight back in school, since I had difficulty putting on pounds with my overly fast metabolism. The idea of this powder is that it has an insane caloric value of TWO THOUSAND FIVE HUNDRED Calories per shake. One shake has more than most people's complete daily caloric requirements!

I tried this for over a year, with a regular weight training routine, with minimal gains, and brutal digestive responses (to be polite) to the shakes. I would not recommend long-term excessive protein intake to anyone, as it overworks your poor kidneys.

My approach to protein intake is now more moderate with myself and especially with patients, even those looking to lose or gain weight.

High-quality vegetarian protein powders work well with your body, and provide the whole range of basic amino acids to help your body function optimally. Bonus, is that they are easier on the environment, ethical to animals (whey protein is dairy-derived, and the milk industry is not a pleasant life for our bovine friends), lower allergenic potential, and in my opinion, better for our health.

My go-to protein powders are currently Mediclear organic brown rice protein (with additional vitamins/minerals and detoxifying nutrients) from Thorne Research and Aileen has recently turned me on to Mum's Original organic hempseed powder, which dissolves nicely and tastes great in a smoothie.

Try this recipe for an unbelievably tasty nutrient-packed dairy-free summer smoothie (with or without protein):

Super Summer Smoothie (two servings)

1 serving of your favourite protein powder

1 ripe mango

1 (preferably frozen) banana

1/2 cup blueberries (or other berries)

1/4 cup strawberries

1/2 ripe avocado

1/2 cup coconut milk

1/2 cup water

Handful of ice

1. Dump ingredients in blender.

2. Blend until smooth.

3. ENJOY!