Protein Powder for dummies

[reluctantbrit]

Can somebody please explain protein powder to me?

I have absolutely no idea but feel I need to add some to my diet because I a currently at the lower end of my intake and I really struggle to change that at the moment. So what is a good brand, what actually tastes good and how actually do I use it?

I'm starting more smoothies and milkshakes. I eat Greek yoghurt quite a lot and at weekends I wanted to try to do some kind of baked oats or similar to just get a change from the normal yoghurt breakfast.
I am a sweet breakfast eater, no way I can stomach savoury food first thing in the morning.

I've just started using Nutrition Geeks Collagen Glow Up powder. I add it to my coffee and you can barely taste it but gives a hefty dose of collagen and 12.5g of protein, which is a massive win on mounjaro. Definitely recommend it.

It's basically just protein extracted from foodstuffs such as milk, legumes and meat/fish/eggs (the latter are usually specific to collagen).

There are lots of options, from collagen powders, organic whey protein, protein shakes (a bit like milkshakes) and clear protein drinks (taste like squash) and some others.

The clear protein drinks from myprotein are very popular.

I struggle, so I take a combined collagen powder (types I, II and III) in my coffee and have either a clear protein drink or a protein shake most days, sometimes both, to get to my goal of 120g.

Also as well as the above I drink the clear whey protein drinks from MyProtein. They are 100 calories for 20g of protein and just taste like squash.

I always recommend this starter pack which allows you to try out some of the flavours first. My absolute favourite is raspberry lemonade.

I like Myprotein, particularly the chocolate brownie and vanilla flavors. I have a scoop in overnight oats with fruit and occasionally with skyr yogurt and fruit. The chocolate brownie one tastes like chocolate pudding with yogurt.

I don’t think is sufficient as a protein powder, I take this myself but when I did some digging around to find out if it counted I was told it’s not as complex as other protein and is missing some key components. Very happy to be told otherwise as it means I am closer to my protein goals than I thought!

I don’t know anything about components, but Nutracheck puts it as 12.6 so that’s good enough for me.

I was gonna suggest My Protein, and I have vanilla and Chocolate Brownie you have good taste!! I sometimes feel like i Need something sweet, and one of these sorts me out, they are really nice.. I add the Nutrition Geeks Collogen in too as I dont drink hot drinks, so get it this way..

Now I might have got some of this mixed up so please do your own research but from what I recall, collagen protein isn't a complete protein (doesn't contain all amino acids) so doesn't really count unless you're taking it for other reasons; it's more of a bonus protein.

What you want to look at is other types of protein eg whey or pea.

I like unflavoured whey and don't bother with isolate as the price increase doesn't justify the extra couple of protein grams for me. I just go for two scoops if it's one if those days where I need more. The one I take is about 123 calories for 23g of protein.

Watch the flavourings. Awful stuff really. Only thing I'll personally touch is some Stevia in my huel as that's my compromise protein when I'm having too much dairy.

You could always add a little squeeze of honey and maybe cinnamon.

Arla protein yogurts seem like the best of the supermarket yoghurt bunch in terms of ingredients/flavour/calories balance, unless you want unflavoured in which case there is protein kefir that you can add your own fruit/nuts/seeds/oats to...

@Griselinia yes that’s what I read, it doesn’t have all the amino acids, and it doesn’t have the restorative impact of other protein. So I don’t count collagen towards my protein intake.

I weight train and have used various protein shakes over the years. Collagen is not a complete protein, you can get a much better profile from a whey based product.

my top three are:
-isopure vanilla which I add to Greek yogurt and use in baking.

• The best tasting shake I’d say is the protein works diet meal replacement extreme in chocolate. It’s delicious blended with water but probably not the lowest in calories. This is more of an on the go breakfast if I’m working out early

-PhD diet whey in salted caramel. Low calorie and high protein (I got a bit fed up with it after two years)

Thank you all. I will have a look around and see how I can add some of your recommendations.

Look up and try purition, uk made, vaiety options

if your goal is weight loss you need to take the calories into account. protein powders contain a shitload and you need to adjust calories in the rest of your diet.

That was the main reason I syayed away from them so far.

What @Griselinia said.:)

Does eating collagen-rich foods increase the collagen level in my body?
Collagen can’t be absorbed by your body in its whole form. Your body breaks down the collagen proteins you eat into amino acids. So eating collagen-rich foods doesn’t directly result in higher collagen levels in your body.
Still, many foods that provide the raw ingredients that support collagen production can be eaten as part of a healthy diet. These foods contain the amino acids proline and glycine. Vitamin C, zinc and copper are also needed for the process. Foods that contain these amino acids, vitamins and minerals include:

• Vitamin C. Vitamin C is found in oranges, strawberries, bell peppers, broccoli, Brussels sprouts and potatoes.
• Proline. Proline is found in mushrooms, cabbage, asparagus, peanuts, wheat, fish, egg whites and meat.
• Glycine. Glycine is found in red meats, turkey, chicken and pork skin, peanuts and granola.
• Copper. Copper is found in liver, lobster, oysters, shiitake mushrooms, nuts and seeds, leafy greens, tofu and dark chocolate.
• Zinc. Zinc is found in oysters, red meat, poultry, pork, beans, chickpeas, nuts, broccoli,

Source - https://my.clevelandclinic.org/health/articles/23089-collagen

I take myprotein. It’s 23g of protein a scoop and about 110 calories. For breakfast I mix the unflavoured one with an egg cup full of water then mix it into my 140g of 0% Greek yoghurt, stewed fruit (the frozen cheap stuff), 15g mixed nuts, 15g mixed seeds. Delicious and pushing 50g of protein. Then I also have the van I’ll one (which isn’t too sweet), one scoop mixed into a pint of cold water.

Like you, I’d never had these before but couldn’t hit my protein goals without them.

Collagen can help protect lean muscle during weight loss, particularly when combined with resistance training. It supports muscle maintenance by providing amino acids for tissue repair and increases satiety. While it aids in improving body composition, it is not a complete protein and should not replace primary protein sources.

Key Findings on Collagen for Muscle Preservation:

• Lean Muscle Support: Studies indicate that consuming 15–20g of collagen daily, often combined with resistance training, helps preserve or increase muscle mass while losing weight.
• Improved Body Composition: Collagen supports a better ratio of muscle-to-fat, reducing fat mass while maintaining lean mass, which is crucial during calorie deficits.
• Satiety and Metabolism: As a protein, collagen increases fullness, reducing overall calorie intake.
• Joint and Mobility Support: By supporting joint health, it allows for consistent, easier, and more effective workouts.
• National Institutes of Health (NIH) | (.gov) +5

Important Considerations:

• Not a Complete Protein: Collagen is low in leucine and lacks some essential amino acids, making it less effective for building muscle than whey or casein.
• Best Used with Exercise: The most significant benefits for preserving muscle come when collagen is combined with regular, consistent strength training.
• Not a Magic Bullet: It works best as part of a balanced, protein-rich diet and active lifestyle.
• National Institutes of Health (NIH) | (.gov) +5

When used during weight loss, it can act as a useful, high-quality, and easily digestible protein supplement to protect muscle and support overall metabolic health.