Do you feel totally lost when it comes to protein powders? I get it! The supplement industry is sketchy and it feels like everyone is trying to sell you expensive powders that promise to revolutionize your health. If you’ve ever googled, “should you use protein powder,” keep reading.
As a registered dietitian, it’s my responsibility (and in my code of ethics) to share evidence based information that I can stand behind 100%. In this blog post, I will help you identify if you could use a protein powder supplement, answer all your burning protein powder questions and recommend practical applications for these supplements. I’ll also provide my best product recommendations, based on supplements I actually use!
Do You Need Protein Powder? A Dietitian Explains
This is the number 1 question I get from clients about protein powders, and it’s a good one! The answer is… it depends. When I work 1:1 with clients, I take a look at their behaviors and if they are meeting their needs without a supplement.
I’m a food first dietitian, but it isn’t always realistic in our busy and fast paced society to meet nutrient needs with food only.
Here are some scenarios in which a protein supplement could be useful:
- You love pancakes, muffins, or waffles for breakfast but don’t want to add an extra protein source, like eggs, to make a balanced breakfast
- You often go 5-7 hours without eating and can’t fit in a snack because of back to back meetings or any other reason
- You have low appetite and often aren’t even eating 3 meals per day
- You have a busy lifestyle and can’t always sit down for a meal
All of these instances are examples in which a protein supplement could help you meet your needs.
My Favorite Protein Powders
Now that we’ve acknowledged that protein powders can be useful, you might be wondering which one you should buy.
As a dietitian, I’ve had the opportunity to try a lot of protein supplements. Below you’ll find a list of protein supplements that are currently at the top of my list.
Drink Wholesome
Drink Wholesome is a protein powder with a simple and effective list of ingredients.
For example, the vanilla protein powder only has egg whites, coconut, vanilla, and monk fruit. That’s amazing! This product also has a nutrition facts label versus a supplement facts label, so it’s regulated like food products versus supplement products which aren’t regulated.
I tried it in a smoothie and was instantly impressed by the subtle coconut flavor and absence of the classic “protein powder” taste.
After one try, this powder is now at the top of my list. You can use my code “theflexiblerd” for 10% off your order.
Other Favorites
Plant Based Protein Powders
Plant based protein powders are a great option for those following a vegan diet, but consider that plant based protein sources are generally less bioavailable than animal based sources [1].
Some options for plant based protein powders are:
Best Ways to Use Protein Powder
There are endless options to use protein powder! Some of my favorite ways are:
- mix in baked goods for a more complete meal or snack
- add in smoothies to make it balanced
- mix with a liquid to kickstart post workout recovery
- mix with milk and have with cereal to stay satisfied
- add to yogurt for a high protein yogurt bowl
- add to energy bites to a higher protein alternative
What Do You Mix Protein Powder With?
You can mix protein powder with juice, water, milk, milk alternatives, or any other liquid. The liquid you choose depends on the flavor, texture, and nutrient composition you desire.
Should You Use Protein Powder?
Supplementation should be individualized, so I recommend working with a dietitian if you’re interested in building a routine that works for YOU.
I’m a weight inclusive dietitian who will help you build health promoting behaviors that help you feel your best! I accept most major insurance companies and am licensed in multiple states, so get your benefits checked here to start.
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About The Author
Chelsea Shafer, RD, LD, RYT graduated from Purdue University in 2020 and completed the Wellness Workdays Dietetic Internship in 2022 where she specialized in sports nutrition and entrepreneurship. Chelsea is a proud Registered Dietitian who has helped over 300 clients live healthier, happier lives and accept their bodies. Currently, Chelsea is pursuing blogging, working as a registered dietitian at Happy Strong Healthy and teaching yoga at a local studio in Atlantic Beach, Florida.
