Imagine you are on a mission, a mission to get healthy, lose weight, build muscle, etc. You’ve seen everyone at the gym drink protein powders as a pre or post workout drink, oh wait – there’s a mid-workout drink. You’ve seen commercials for a meal replacement. And now every other Facebook or Instagram ad claims their protein powders is the best around. You walk into the local nutrition shop and the walls are lined with hundreds of canisters of powders; protein concentrates, protein isolates, protein hydrolysates, whey protein, casein protein, egg protein, pea protein, hemp protein, brown rice protein, mixed plant proteins, and the list goes on and on. You throw your hands up in the air with total frustration. Where do you start? Hopefully, this protein powder guide for beginners will give you some information to get you started.
Steve Kamb in his article The Ultimate Protein Shake Guide: When to Drink, What to Buy, and Best Recipes answers several basic questions about protein that every beginner should ask:
Are protein shakes good for you? If you are not able to get the recommended daily allowance of protein by eating real food sources like chicken, duck, fish, beef, legumes/beans, eggs, quinoa, nuts, and milk; then you are a perfect candidate for protein shakes. Substituting a shake for a protein-packed meal is a great alternative.
How much protein do you need every day? This is a hard number to calculate. For starters, We recommend that if you are an athlete or actively working out, consume 1g of protein per pound of bodyweight. If you are sedentary, aim for 0.8g of protein per pound of bodyweight. You can reach these numbers with a protein heavy diet (which can get costly quick!) or by adding extra protein to your diet in powder form.
What do you mix your powder with? We recommend trying your protein powder mixed with water first as it will have the least number of added calories. If you're not a fan of the taste, then add fruits or vegetables. If it still needs something extra, add milk, nut milk, or juice. Depending on your caloric goals, you can even add almond butter, peanut butter, chia seeds, sunflower seeds, etc.
Should you drink our protein shake before or after your workout? This will vary depending on your what your goals are. Our Buddy Chat will ask you specific goal base questions that will help narrow this down for you. A great recourse that supports this answer is written by Ed Vanstone in Men’s Health as he outlines the optimal times to drink protein shakes that center around your workouts. Thirty-minutes before a workout is the best time to drink a protein shake and drinking a whey protein shake immediately after your workout is great for a post-workout drink. A casein based protein shake one hour before bed is recommended because it works through your body slowly as you sleep.
Do you need a blender? If you are mixing your protein powder with water, juice or a blender bottle works great (we added one in your Buddy Box!). If you're looking for a fuller shake with other ingredients, then you may want to graduate to a blender.
With 17 different macro ingredients, Buddy Nutrition can create the perfect blend based on your health goals.
If you're looking to gain muscle mass & recover faster, we may up the whey protein in your mix. Whey protein is quickly digested, providing a rapid rise in amino acids that increases muscle mass and strength. It can also help reduce appetite and fat loss.
If weight loss is your goal, we may recommend a blend with beef protein isolate to help you feel more full without the extra sugar or fat.
For our vegetarian and vegan friends, we have high-quality protein powders containing single or mixed 100% vegan plant-based protein options.
Buddy Nutrition has a protein for everyBODY! With 7 flavor options, 17 different macro ingredients, and 10 boost add-ins, we guarantee that your Buddy Protein will be one of a kind. We also have vegan and paleo friendly options. Whatever you need, we'll personalize your protein to fit your goals. Chat with us. Whether you’re looking to build muscle, achieve your goal weight or just find a new way to add protein into your diet… we have your back.