Here at Sequence, we talk a lot about the importance of meeting your protein needs. It’s an essential part of your nutrition and can be especially beneficial for weight loss. You can read more about the benefits of protein here.
Many people underestimate the amount of protein they need in a day. These needs can vary, but most people need at least 1.0-1.2 grams of protein per kilogram of body weight daily. You can calculate your protein needs using this formula:
- Current weight in pounds divided by 2.2 = my current weight in kilograms
- Current weight in kilograms x 1.2 = goal grams of protein per day
If you’re on a medication that reduces your appetite, it can be difficult to eat enough food to reach this goal. Because of this, many individuals rely on supplements to help them meet their protein needs. Protein supplements come in many forms. With an abundance of options on the market, it can be tricky to figure out which one is right for you. The most common forms of protein supplements are powders, shakes, and bars.
Here’s a breakdown of these products and what to look for in each one.
Powders
Protein powders are a very versatile option. They often come in sweet flavors like chocolate or vanilla, but you can usually find an unflavored version for most brands if you prefer this. These powders can be added to things like smoothies, baked goods, and even savory dishes! The nutrition content will vary based on the goal of the product. If weight loss is your goal, you should look for a product that has 200 calories or less and at least 20 grams of protein per serving.
Shakes
These products are the more convenient version of protein powders because they’re the “ready to drink” version (or RTD’s for short.) They often come in a small bottle or carton that you simply have to open and start drinking! They usually come in flavors like chocolate, vanilla, and strawberry. You can also find protein “waters” that come in a variety of fruit based flavors. For these products, you will also want to look for one that has 200 calories or less and at least 20 grams of protein.
Bars
Bars are a more easily portable source of protein. They don’t take up much space so it’s easy to toss one in a bag and take it with you on the go. You often find a variety of dessert themed flavors for this product, making it a good choice for a high protein sweet treat. For protein bars, look for a product that has 200 calories or less and at least 10 grams of protein. *Some bars will even have fiber added to their product. It’s a bonus if you find a brand you enjoy with the benefit of extra fiber!
In some stores you’ll find more interesting products like protein chips or even cookies! If you’re looking for a fun snack that's higher in protein, these items could be a good option for you to have on occasion. Keep in mind that these products aren’t always balanced and can have added sugar, sodium, or fat that you wouldn’t expect. Remember to always check the nutrition label and to enjoy everything in moderation… even if it’s the “healthier” option.
Things to look out for on the label when shopping for protein supplements:
Added sugars
Most protein supplement brands are health focused and try to limit the amount of added sugars in their products. However, this isn’t the case for all products. That’s why it’s important to be an informed consumer and check the label on your products before buying. In general, it’s good to look for a product with 10 grams or less of added sugar. To be clear, you don’t have to toss your favorite product just because it contains added sugars! Just make sure to keep moderation in mind and consider the other sources of sugar you may consume in a day.
Sugar alcohols
If you have a sensitive stomach, you may want to take a closer look at the ingredients in your protein supplement. In order to keep the amount of added sugars low, some products use other sweeteners in place of sugar. One particular sugar replacement, called sugar alcohol, can cause some abdominal discomfort. It’s been known to cause symptoms such as gas, bloating, diarrhea, or abdominal pain for some individuals. Keep in mind this depends on the individual and how frequently they consume the product. If you notice any of the symptoms listed above after introducing a supplement that contains sugar alcohols, it is advised to stop or decrease the frequency in which you use the supplement.
Third-party testing
Third-party testing is something that companies can choose to have done to prove that the product they’re making doesn’t contain things like allergens or banned substances. It’s important to consider this since supplements aren’t regulated by the FDA in the same way that other food products are. Looking for products that are third-party tested can give you peace of mind that you’re purchasing a supplement with quality ingredients you can trust. *Note: Protein bars are considered food products and not supplements, so they’re regulated by the FDA and less likely to need separate third-party testing.
To determine if your supplement has been tested, look for a seal on the label. These seals will most likely come from companies such as BSCG, ConsumerLab, Informed Choice, NSF, or USP.
If you’re struggling to find one of these seals on the label, you can do a quick search on their websites to see if it's listed as one of their tested products.
While it’s recommended that you choose a supplement that's been third-party tested, it doesn’t mean that you should avoid all products that haven't been tested. Some manufacturers may choose to forgo testing of their products due to logistical reasons like increased time and costs. Often, these costs get transferred to the cost of the product for the consumer. Companies that skip this process can offer products that are more affordable and easily accessible for consumers. For more on how to choose a dietary supplement, check out this blog post.
How to use your protein supplements
Protein supplements are a great tool that make it easy to increase protein intake. It’s important to remember, however, that they’re just a supplement. This means that they’re meant to supplement or enhance your diet and not replace whole foods. Make sure to prioritize whole food sources of protein like meat, beans, dairy, and nuts. Use powders, shakes, and bars as an extra source to help improve your daily protein intake.
Because protein supplements are so convenient, they often become part of a daily routine. It’s easy to get tired of having the same thing day after day. Try getting creative with your supplements to keep things interesting! See the list below for some fun ideas from our team:
- Add ½ - 1 scoop protein powder to oatmeal before cooking
- Use a protein shake in place of creamer for coffee
- Add a scoop of powder to pancake batter
- Sprinkle a little protein powder in cereal or use a protein shake in place of milk
- Heat up a chocolate protein shake as a high protein hot chocolate
- Crumble up a protein bar as a topping for yogurt
- Add unflavored powder to savory foods such as soups, sauces, or dips
Need some recipe inspiration for your protein supplements? Check out these recipes from our social media pages:
- Peanut butter protein bites
- Protein ice cream using the ninja creami
- Fairlife protein ice cream
- Fairlife protein s'mores pudding
- Blender protein pancakes
- Chocolate raspberry protein smoothie
- Apple pie chia seed protein pudding
- Pumpkin pie overnight oats
Want to learn more about your protein needs and how to navigate using protein supplements? See if you qualify to become a member and get scheduled with one of our Sequence dietitians!
