Presentation Recap:  Protein Powder

This week’s blog will recap my presentation on the type and quality to look for in a protein powder, and whether or not you really need that protein shake.

What is Protein Powder?

Protein powder is protein that has been extracted from its food source. There are many different types of protein powder (albumin, casein, soy, cranberry, pea, rice, hemp, etc), but my favorite is whey protein because it is a complete protein that is easily absorbed and utilized by the body, and it is the gold standard for scientific and medical research journals.

Whey protein comes in three forms: isolate, concentrate, and hydrosylate. Hydrosylates are the most processed-not just pure, but partially broken down amino acids. Isolates are more processed and very pure, and should be made via cold micro-filtrations. Concentrates are less processed, so they contain more lactose and fatty acids. I recommend against hydrosylates, because the degraded amino acids may not be recognized or utilized appropriately in the body. Isolate vs concentrate is very hotly debated, and I recommend both for people depending on their health goals.

Do you need protein powder?

Health Goal: Weight Loss

Protein powders can help you achieve your weight loss goal because one of the most significant barriers to weight loss is a slow metabolism that comes from skipping meals. Most people skip breakfast and only eat at designated meal times. This is a recipe for fat storage, not burning. If you lack the time to prepare breakfast and pack yourself snacks, protein powders are for you. In this case, since the powder is more of a meal replacement, I recommend whey concentrates from organic, grass-fed cows that have no other added ingredients except stevia (sweetener) and sunflower lecithin (emulsifier).

Health Goal: Muscle Gain

Protein powders can help you achieve your body building goal because muscle is made of protein. However, most people already get the recommended amount of protein daily (0.5 grams of protein per pound of your desired lean mass is average, 0.9g is maximum), and if you overeat protein, you end up storing it as sugar or fat. So if you truly do not eat enough protein during the day, and are trying to build muscle, I would recommend whey isolate.


Lindsea Burns
Nutritional Therapy Practitioner (NTP)
Clinical Nutritionist






The views and opinions presented in this blog are those of the author and do not necessarily represent the views or opinions of Krav Maga Worldwide.

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