Get Out The Whey – The Power of Protein
Whey back when (pun intended), the most popular protein choice for health enthusiasts was whey protein. Favoured for its characteristically high percent protein-to-carbohydrate ratio, during a time when Atkins dieting was the craze, whey protein outshined the others. Fast forward to today, things have changed! We now have a plethora of protein alternatives in the marketplace and more knowledge to make better informed decisions.
For instance, those seeking protein powders are likely attracted to the ease of convenience (which, let’s face it, no chewing required makes this a quick way to get nutrients) – but, if you choose a protein with the purpose of muscle recovery you may be shocked to know that Whey is not the ally. Let’s whey in on the competition..
The Need To Knows About Protein Powders:
WHEY Protein
| PRO’s | CONS |
| Dairy, not vegan | |
| Has lactose – not suitable for Lactose Intolerant people | |
| High Protein | Highly acidic, acid forming pH |
| Low Carbs | No fibre |
| Low Sugar | Artificial sweetener can be undesirable and/or distasteful |
| Complete Protein – high BCAA value | Trace of fat (animal) contain saturated fat |
| Keto, Paleo, FODMAP approved | Source of dairy is questionable – danger with traces of antibiotic or hormones in the dairy before processing |
| Low in fat | animals Cruelty to dairy-cows |
| Can use in baking, cooking | Processed source of protein |
Summary
- Made from dairy. Not suitable for Vegans or Lactose Intolerant
- Allergenic Food! Dairy is acid forming which causes inflammation in the body
- Often sweetened with artificial sweeteners and/or stevia. Flavour not always palatable
- Soluble in water, blends well with a smooth taste
- no fibre
- considered a complete protein (has all amino acids)
Plant Based Protein’s
SOY
| PRO’s | CON’s |
| Vegan, Plant Based, Soy is a plant | Soy is within the top allergens list |
| High in Protein | Soy is often a GMO food, look for Organic |
| Contains isoflavones | Incomplete protein – pair with other foods to get full BCAA’s |
| Suitable for lactose intolerant individuals | Can have a gritty mouth-feel |
| Good source of vitamins | |
| High in Fibre | |
| Pure Soy protein is low in carbs & fat | |
| Keto, Paleo & FODMAP approved | |
| Can use in baking, cooking | |
| Naturally has NO sugar | Moderately processed |
Summary
- Plant Based. Suitable for Vegans
- Allergenic Food (Soy is on the top 8 food-allergens list and not tolerated by many)
- Purchase organic to avoid GM soy beans
- Contains isoflavones (unique plant estrogens) important for health
- Good fibre content
- Semi-soluble in water, blends well with a smooth taste
- complete protein
- often sweetened with stevia or artificial sweeteners
RICE (often brown rice)
| PRO’s | CON’s |
| Vegan & Plant Based – no lactose | Powder can have a gritty or chalky mouthfeel |
| Hypo-allergenic and easily digested | |
| High Protein | Contains slightly higher carb content than its counterparts |
| Whole-grain, contains fibre | Incomplete protein |
| Low GI food, easily digested | Brown Rice is a grain – not suitable for those on a grain-free diet |
| Processed | |
| Can use for baking, cooking |
Summary
- Plant based (but grain). Suitable for Vegans (not suitable to those on grain-free diet like AIP (Auto-immune protocol which avoids grains ie: Hashimoto’s)
- Hypo-allergenic food. Rice is considered the world’s top hypo-allergenic food
- Incomplete Protein
- Semi-soluble in water. Taste can be chalky
- often sweetened with stevia
PEA Protein
| PRO’s | CON’s |
| Vegetarian & Vegan – Pea is a plant | Without Organic seal of approval on label peas can be GMO |
| High In protein | |
| virtually no fat (even before processing) | |
| High in Fibre | Fibre from peas can cause stomach discomfort in some |
| Keto, Paleo approved & Pea Protein (not peas) are FODMAP approved | |
| Complete Protein | |
| Great for baking / cooking | |
| Less processed source of protein |
Summary
- Plant Based. Suitable for Vegans
- Hypoallergenic food
- complete Protein
- Good Source of Fibre. But, can cause gas/bloating for some
- Semi-Soluble in water, can taste gritty
- inexpensive protein
- often sweetened with stevia
Hemp Protein
| PRO’s | CON’s |
| Vegetarian, Vegan. Hemp is a plant | Controversial – seeds come from the Cannabis Plant but contain NO THC |
| Considered a ‘Superfood’ | Usually the most expensive of all the proteins |
| Contains Chlorophyll (detoxofyer) + EFA’s (Omega-3 + anti-inflammatory) | |
| High in Protein, low allergen, easy to digest and virtually NO sugar | Due to its rich source of EFA’s, this protein contains more fat than its counterparts |
| Fats come from EFA’s | |
| SUPER high in Fibre! | |
| Lowest processed of all the proteins | |
| HIGH in Fibre (from the hull of the seed) | Earthy taste – slightly coarse mouthfeel, |
| Keto, Paleo and FODMAP approved | |
| Hemp Protein is excellent for baking/cooking – very fibrous! | When baking, use ¼:1 when using in recipes due to its high fibre content it requires a lot of liquid to avoid drying out your baking |
| Naturally, pesticide, herbicide free crops & highly sustainable crop |
Summary
- Plant Based. Suitable for Vegans.
- Unique source of Omega 3-6-9
- High in Fibre
- Hemp is considered a superfood
- incomplete protein
- Hypo-allergenic food
- Not Soluble in water, can taste earthy, grassy
- typically unsweetened
Pro Tip: Hemp plant is naturally resistant to pests and does not require herbicides and pesticides – this make the crop highly desirable for those suffering allergens due to these chemicals. It also takes very little water to grow this plant & it grow fast, making it one of the world’s most sustainable crops
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