50 Vanilla and Chocolate High Protein Smoothie Recipes

Making smoothies is the fastest, easiest way to get more protein.

Below you’ll find a list of 50 of our favorite healthy and tasty high-protein smoothie recipes (both chocolate and vanilla). You can substitute the protein powder below with your preferred source.

Pure Food currently offers plant-based protein and collagen … if you’re interested in high-quality whey isolate, contact us.

  1. Classic Strawberry Banana Smoothie
    • 1 cup strawberries (fresh or frozen)
    • 1 ripe banana
    • 1/2 cup yogurt (Greek plain)
    • 20 grams of vanilla protein powder
    • 2 cups of milk, plant milk, or water
    • Ice cubes (optional)
  2. Vanilla Berry Blast Smoothie (Strawberry, Blueberry, Raspberry)
    • 1/2 cup strawberries (fresh or frozen)
    • 1/4 cup blueberries (fresh or frozen)
    • 1/4 cup raspberries (fresh or frozen)
    • 1/2 cup vanilla yogurt (sugar free)
    • 20 grams of vanilla protein powder
    • 2 cups of milk, plant milk, or water
    • Ice cubes (optional)
  3. Chocolate Peanut Butter Banana Smoothie
  4. Blueberry Spinach Smoothie with Vanilla Yogurt
    • 1/2 cup blueberries (fresh or frozen)
    • Handful of spinach leaves
    • 1/2 cup vanilla yogurt (sugar free)
    • 20 grams of vanilla protein powder
    • 2 cups of milk, plant milk, or water
    • Ice cubes (optional)
  5. Chocolate Cherry Almond Smoothie
  6. Vanilla Mango Berry Smoothie
    • 1/2 cup mango chunks (fresh or frozen)
    • 1/4 cup strawberries (fresh or frozen)
    • 1/4 cup raspberries (fresh or frozen)
    • 1/2 cup vanilla yogurt
    • 20 grams of vanilla protein powder
    • 2 cups of milk, plant milk, or water
    • Ice cubes (optional)
  7. Chocolate Raspberry Vanilla Smoothie
  8. Peanut Butter Banana Berry Collagen Smoothie
    • 1 ripe banana
    • 2 tablespoons peanut butter
    • 1/2 cup mixed berries (strawberries, blueberries, raspberries)
    • 2 cups of milk, plant milk, or water
    • 20 grams of collagen protein powder
    • Ice cubes (optional)
  9. Mixed Berry Yogurt Smoothie
  10. Vanilla Berry Protein Smoothie
    • 1/2 cup mixed berries (strawberries, blueberries, raspberries)
    • 20 grams of vanilla protein powder
    • 1/2 cup vanilla yogurt
    • 2 cups of milk, plant milk, or water
    • Ice cubes (optional)
  11. Chocolate Coconut Almond Smoothie
  12. Peach Vanilla Smoothie
  13. Chocolate Avocado Banana Smoothie
  14. Berry Medley Smoothie with Honey Drizzle
    • 1/2 cup mixed berries (strawberries, blueberries, raspberries)
    • 1 tablespoon honey or maple syrup
    • 20 grams of chocolate protein powder
    • 2 cups of milk, plant milk, or water
    • Ice cubes (optional)
  15. Vanilla Blueberry Spinach Smoothie
  16. Chocolate Strawberry Banana Smoothie
  17. Very Berry Vanilla Yogurt Smoothie
    • 1/2 cup mixed berries (strawberries, blueberries, raspberries)
    • 1/2 cup vanilla yogurt (sugar free)
    • 20 grams of vanilla protein powder
    • 2 cups of milk, plant milk, or water
    • Ice cubes (optional)
  18. Chocolate Almond Butter Banana Smoothie
  19. Tropical Vanilla Smoothie (Mango, Pineapple, Banana)
    • 1/2 cup mango chunks (fresh or frozen)
    • 1/4 cup pineapple chunks (fresh or frozen)
    • 1/2 ripe banana
    • 20 grams of vanilla protein powder
    • 2 cups of milk, plant milk, or water
    • Ice cubes (optional)
  20. Chocolate Peanut Butter Blueberry Smoothie
  21. Vanilla Mixed Berry Smoothie
  22. Chocolate Spinach Banana Smoothie
  23. Raspberry Vanilla Yogurt Smoothie
  24. Chocolate Coconut Banana Smoothie
  25. Vanilla Peach Raspberry Smoothie
  26. Blueberry Chocolate Vanilla Smoothie
  27. Vanilla Berry Oatmeal Smoothie
    • 1/2 cup mixed berries (strawberries, blueberries, raspberries)
    • 1/4 cup rolled oats
    • 20 grams of vanilla protein powder
    • 2 cups of milk, plant milk, or water
    • Ice cubes (optional)
  28. Chocolate Raspberry Greek Yogurt Smoothie
  29. Banana Berry Vanilla Smoothie
    • 1 ripe banana
    • 1/2 cup mixed berries (strawberries, blueberries, raspberries)
    • 20 grams of vanilla protein powder
    • 2 cups of milk, plant milk, or water
    • Ice cubes (optional)
  30. Vanilla Green Smoothie (Spinach, Banana, Apple)
  31. Chocolate Cherry Vanilla Smoothie
  32. Mixed Berry Chocolate Protein Smoothie
  33. Vanilla Mango Banana Smoothie
  34. Chocolate Strawberry Spinach Smoothie
  35. Vanilla Berry Coconut Smoothie
    • 1/2 cup mixed berries (strawberries, blueberries, raspberries)
    • 1/4 cup shredded coconut
    • 20 grams of vanilla protein powder
    • 2 cups of milk, plant milk, or water
    • Ice cubes (optional)
  36. Chocolate Raspberry Chia Smoothie
  37. Vanilla Pineapple Coconut Smoothie
  38. Blueberry Chocolate Almond Milk Smoothie
  39. Vanilla Raspberry Coconut Smoothie
  40. Chocolate Mixed Berry Protein Smoothie
  41. Vanilla Peach Banana Smoothie
  42. Chocolate Raspberry Coconut Smoothie
  43. Vanilla Strawberry Banana Smoothie
  44. Chocolate Cherry Vanilla Almond Smoothie
    • 1/2 cup cherries (fresh or frozen)
    • 1 tablespoon cocoa powder
    • 20 grams of vanilla protein powder
    • 1 tablespoon almond butter
    • 2 cups of milk, plant milk, or water
    • Ice cubes (optional)
  45. Mixed Berry Vanilla Yogurt Smoothie
    • 1/2 cup mixed berries (strawberries, blueberries, raspberries)
    • 1/2 cup vanilla yogurt (sugar free)
    • 20 grams of vanilla protein powder
    • 2 cups of milk, plant milk, or water
    • Ice cubes (optional)
  46. Chocolate Avocado Vanilla Smoothie
  47. Vanilla Orange Berry Smoothie
    • 1/2 orange, peeled and segmented
    • 1/2 cup mixed berries (strawberries, blueberries, raspberries)
    • 20 grams of vanilla protein powder
    • 2 cups of milk, plant milk, or water
    • Ice cubes (optional)
  48. Chocolate Banana Berry Smoothie
  49. Vanilla Berry Spinach Smoothie
    • Handful of spinach leaves
    • 1/2 cup mixed berries (strawberries, blueberries, raspberries)
    • 20 grams of vanilla protein powder
    • 2 cups of milk, plant milk, or water
    • Ice cubes (optional)
  50. Chocolate Raspberry Vanilla Greek Yogurt Smoothie
    • 1/2 cup raspberries (fresh or frozen)
    • 20 grams of chocolate protein powder
    • tablespoon cocoa powder
    • 1/2 cup vanilla Greek yogurt (sugar free)
    • 2 cups of milk, plant milk, or water
    • Ice cubes (optional)

10 Exercises to Get Rid of a Double Chin

Medically known as submental fat, a double chin typically develops when a layer of fat forms below the jawline.

Common contributing factors include weight gain, poor posture, lack of muscle tone, aging, and genetics.

Fortunately, you can tone the neck and jawline and reduce your double chin through targeted exercises.

Here are 10 of the best exercises to do so:

  1. Straight Jaw Jut: Sit or stand with your spine straight. Tilt your head back and push your lower jaw forward, as if trying to scoop something with your lower teeth. Hold for a few seconds, then relax. Repeat ten times.
  2. Ball Exercise: Place a small resistance ball or similar object under your chin. Press down gently with your chin and hold for a few seconds. Release and repeat twenty-five times.
  3. Pucker Up: Sit or stand with your spine straight. Tilt your head back slightly and pucker your lips as if you were going to kiss the ceiling. Hold for a few seconds, then relax. Repeat twenty times.
  4. Tongue Stretch: Stick your tongue out as far as possible, trying to touch your chin with the tip of your tongue. Hold for a few seconds, then relax. Repeat ten times.
  5. Neck Stretch: Sit or stand with your spine straight. Tilt your head back and press your tongue against the roof of your mouth. Hold for a few seconds, then relax. Repeat ten times.
  6. Bottom Jaw Push: Place your palm against the bottom of your chin. Gently push upward while simultaneously resisting the pressure with your jaw. Hold for a few seconds, then release. Repeat ten times.
  7. Chin Rotations: Sit or stand with your spine straight. Slowly rotate your head from one side to the other, making a circular motion with your chin. Keep your movements slow and controlled. Repeat for thirty to sixty seconds.
  8. Lion’s Yawn: Open your mouth as wide as possible and stick out your tongue towards your chin. Hold for a few seconds, then relax. Repeat ten times.
  9. Resisted Opening: Using your hand, apply gentle resistance against your chin as you try to open your mouth. Hold for a few seconds, then relax. Repeat ten times.
  10. Gum Chewing: Chew sugar-free gum regularly throughout the day to continuously work the jaw muscles.

To Maximize Muscle Protein Synthesis (MPS) After 40, Do This

Once you hit your 40s, your muscles begin to naturally shrink and you become less efficient at turning protein into muscle.

This causes many adults to turn to rapid weight loss diets, which absolutely destroy your body composition and your metabolism because 30 – 40% of the lost weight will come from lean tissue (muscle).

Here’s how to maximize muscle protein synthesis (MPS) after 40:

Eat at least 30-40 grams of protein your first meal of the day

The average American eats about 12 grams of protein at breakfast, which is inadequate to enter an anabolic state. In other words, the protein here gives you nothing but calories–you get no improvements in body composition from eating it.

Aim for at least 30 grams of protein with each ensuing meal

You need about 2.5 grams of the amino acid leucine per meal to stimulate muscle protein synthesis, which equals around 30 grams of protein. Until you get enough leucine, protein synthesis won’t run at 100%. This results in a lack of adequate protein, leaving you in a catabolic state, where lean tissue is broken down.

Drink twice as much water

If you shift to a higher-protein diet, you should drink 50% more water than you were drinking before. Protein is hygroscopic, which means it attracts water like iron filings to a magnet.

Don’t drink alcohol on days you lift

Alcohol devastates your body’s ability to regenerate and repair muscle and get it ready for a subsequent workout. Regularly consuming more than one or two drinks a day is not recommended if you’re trying to maximize muscle protein synthesis and lose weight/gain muscle.

End the day with a high-protein meal

People who consume protein prior to sleep see a greater increase in muscle mass and strength. Try a high-protein meal with at least 30-40 grams of protein as your last meal of the day. But watch the sugary, carb-laden snacks. Stick with sugar-free protein shakes, Greek yogurt, cottage cheese, nuts, and seeds.

Takeaways

✓ Eat at least 30-40 grams of protein with each meal

✓ Drink twice as much water

✓ Don’t drink alcohol on days you lift

How Much Protein Can You Really Absorb in One Meal?

how much protein study

A new study published in late 2023 called “The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans” concluded that ingestion of 100 g protein resulted in a greater and more prolonged (>12 h) anabolic response when compared to the ingestion of 25 g protein.

However, several key questions remain:

1. How does consuming 100g of protein compare to 40, 45, or 50g? The study only measured 100g vs 25g.

2. What are the effects of consuming 100g of protein in trained vs. untrained individuals? This study assessed the muscle protein synthesis (MPS) response after a resistance training session in untrained subjects. As Layne Norton, Ph.D. explains, “The protein turnover response in untrained subjects is massive & creates a huge demand for tissue remodeling. This allows for greater utilization of exogenous amino acids.”

3. What are the MPS effects of consuming 100g of other protein sources? This study only measured 80% casein (milk protein), which is a slower-digesting protein and has a much different anabolic response than other sources.

Protein researcher Dr. Don Layman and Dr. Gabrielle Lyon did a review of the study here:  

Dr. Layman told me that they also have an upcoming discussion with the study author coming out soon. 

Here’s my takeaway:

Is the study intriguing?

Yes.

Should it make us question conventional wisdom about how much protein we can absorb in a sitting?

Sure.

But let’s not jump to conclusions without thinking critically and understanding that there are still many unanswered questions here.

Optimal protein intake to lose fat and build muscle, according to science

how much protein do adults need

There’s one thing nearly all older adults have in common: a way-too-low daily protein intake.

The benefits of protein are no secret.

Protein helps with:

1. Muscle Building and Maintenance

2. Weight Management

3. Improved Athletic Performance

4. Aiding Muscle Recovery

5. Preservation of Muscle Mass

6. Metabolic Health

So, what’s the optimal amount of protein you should be eating each day?

It depends on your goals and current body composition. Physically active adults can optimize and maintain body composition, performance, and recovery with a daily protein intake of 1.4–2.0 g/kg (0.64–0.91 g/lb), with a preference toward the upper end of this range.

The most comprehensive meta-analysis to date on the effects of protein supplementation on muscle mass and strength found that the average amount of protein required to maximize lean mass is about 1.6 g/kg, and some people need upwards of 2.2 g/kg.

To optimize muscle gain, active adults should shoot for a daily protein intake of 1.6–2.4 g/kg (0.73–1.10 g/lb). To lose fat, active adults who are already lean may maximize fat loss and muscle retention with a daily protein intake of 1.6–2.4 g/kg (0.73–1.10 g/lb).

People who are overweight or obese should consume at least 1.2–1.5 g/kg (0.54–0.68 g/lb) … and I advocate for even higher than this because considering the health risks associated with overweightness and obesity, eating a diet higher in protein significantly reduces several cardiometabolic risk factors, including waist circumference, blood pressure, and triglycerides, while also increasing satiety.

Higher protein consumption also has a thermic effect on metabolism, meaning our bodies use more energy to process protein compared to fats and carbohydrates.

Long story short, most people would benefit from eating .75 – 1 gram of protein per pound of body weight per day.

If you’re struggling with your protein intake and need some help, then protein powder like Pure Food can be a huge asset!

Sources:

Thomas DT, Erdman KA, Burke LM. American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance. Med Sci Sports Exerc (2016 Mar)

Jäger R, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr (2017 Jun 20)

Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med (2018 Mar)

Antonio J, et al. The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals. J Int Soc Sports Nutr (2014 May 12)

Kim JE, et al. Effects of dietary protein intake on body composition changes after weight loss in older adults: a systematic review and meta-analysis. Nutr Rev (2016 Mar)

How Much Sleep Do You Really Need to Live Longer?

how much sleep do you need to live longer

People wear their lack of sleep like a badge of honor.

You often hear them say things like, “I’ll sleep when I’m dead.”

And they’re right–chances are, they’ll be dead sooner because they’re not getting sufficient sleep.

Sleeping is NOT a weakness.

It’s actually a superpower.

But there is a “sweet spot” when it comes to sleep (more on that in a sec). Too much can also be detrimental to your health and longevity.

Sleep duration and disturbances affect testosterone levels, muscle mass, and strength. A single night of sleep deprivation is sufficient to induce anabolic resistance and a pro-catabolic environment.

More alarmingly, if you sleep too little or too much, you have a much greater risk of getting heart disease and cancer and dying years sooner.

So what’s the sleep sweet spot?

7 hours.

7-hour sleepers experience the lowest risks for all-cause mortality, cancer, and cardiovascular disease, whereas those at the shortest (< 7 hours) and longest sleep durations (> 8 hours) have significantly higher mortality risks.

Make sleep a priority.

Get your 7 hours. Make it a habit.

And get stronger, get fitter, and live longer.

Sources:

1. Grandner MA, Hale L, Moore M, Patel NP. Mortality associated with short sleep duration: The evidence, the possible mechanisms, and the future. Sleep Med Rev. 2010 Jun;14(3):191-203. doi: 10.1016/j.smrv.2009.07.006. Epub 2009 Nov 25. PMID: 19932976; PMCID: PMC2856739.

2. Lamon S, Morabito A, Arentson-Lantz E, Knowles O, Vincent GE, Condo D, Alexander SE, Garnham A, Paddon-Jones D, Aisbett B. The effect of acute sleep deprivation on skeletal muscle protein synthesis and the hormonal environment. Physiol Rep. 2021 Jan;9(1):e14660. doi: 10.14814/phy2.14660. PMID: 33400856; PMCID: PMC7785053.

3. Auyeung, T. W., Kwok, T., Leung, J., Lee, J. S. W., Ohlsson, C., Vandenput, L., Wing, Y. K., & Woo, J. (2015). Sleep Duration and Disturbances Were Associated With Testosterone Level, Muscle Mass, and Muscle Strength—A Cross-Sectional Study in 1274 Older Men. Journal of the American Medical Directors Association, 16(7), 630.e1-630.e6.

How to Upgrade Your Home Gym

home gym equipment essentials

I know some of ya’ll love going to the gym.

But with all due respect (‘cuz I do respect anyone who is making an effort to exercise consistently, no matter where they choose to do it) … I love working out at home.

It saves me time. It saves me money. And it has helped me find the consistency to get in the best shape of my life after 40.

If you want to set up a killer home gym, here are some essential pieces of equipment I highly recommend (beyond the traditional barbell/bench set):

1. Adjustable dumbbell set. (Bowflex ones are great but Proform also has a set that is a bit cheaper). Cost: $200 – $400. You can also try picking up a used set on Craigslist, FB Marketplace, or a garage sale.

2. Resistance bands. Cost: $20 – $40

3. TRX straps with ceiling mounts. Cost: The real TRX ones will cost you $200+ but you can buy a pair of moving straps instead or find a knock-off brand for $50 or so. The mounts will cost you an extra $25.

4. Gymnastics rings. Cost: $30

5. Pull-up bar. Cost: $30 – $50

6. Parallette Bars. Cost: $40 – $100

7. Swiss ball. Cost: $20

8. Adjustable kettlebell handle. Cost: $20

9. Medicine balls. Cost: $20 – $50

10. Hanging ab straps. Cost: $30

11. Battle rope. Cost: $35 – $100

12. Hex trap bar. Cost: $70 – $100

13. Foam roller. Cost: $15 – $20

14. Lacrosse ball. Cost: $5

If you need recommendations on specific brands I use, leave a comment.

And if you’re a guy 40-70 who wants to build muscle, get stronger, and move better working out from home, then sign up for my free workout plans here.

Bovine Collagen Peptides: Uses, Types, Benefits

types and benefits of bovine collagen peptides

Collagen is the most abundant protein in our bodies, acting as the building block for skin, tendons, ligaments, and many other tissue types. Think of it as the glue that holds everything together.

There are a multitude of different types, uses, and benefits of collagen. In this article, we will focus on bovine collagen peptides. You’ll learn what they are, where they come from, the differences between bovine and other types of collagen, potential benefits, side effects, and more.

Here are the sections in this article … click/tap to navigate:

What are Collagen Peptides and How Do They Differ From Regular Collagen?

Collagen “peptides” are simply broken-down collagen molecules (which our bodies digest and absorb better).

Regular collagen is like that thick novel you’ve been meaning to read. Collagen peptides, on the other hand, are like its summarized, Clif’s Notes version.

Because of their smaller structure, peptides get absorbed more efficiently and get to work faster.

Comparing Bovine Collagen to Other Sources (Marine, Chicken, Vegan)

Bovine Collagen Origin, Types, Pros and Cons

  • Origin: Derived from the skin and bones of cows.
  • Primary Types: Mainly contains Type I and Type III collagen (more on this below).
  • Pros: Closest to human collagen. Supports skin elasticity, joint health, and overall body structure.
  • Cons: Those who have concerns about the ethics and sustainability of animal farming might steer clear.

Marine Collagen Origin, Types, Pros and Cons

  • Origin: Sourced from the skin and scales of fish, especially from species like cod or snapper.
  • Primary Types: Primarily contains Type I collagen.
  • Pros: Known for enhancing skin hydration and reducing wrinkles. High bioavailability and absorption rates.
  • Cons: Fishy aftertaste. Might not be ideal for those with fish allergies. Not ideal for mixing with most drinks because of the strong taste. Typically more expensive than other types.

Chicken Collagen Origin, Types, Pros and Cons

  • Origin: Extracted from the cartilage of chickens.
  • Primary Types: Predominantly Type II collagen.
  • Pros: Good for joint health, and especially noted for its support in conditions like arthritis.
  • Cons: More specialized; might not provide the broader benefits of Type I and Type III collagen from bovine sources.

Plant-Based / Vegan Collagen Boosters Origin, Types, Pros and Cons

  • Origin: Derived from ingredients like seaweed, wheat, soy, or various genetically modified yeasts and bacteria.
  • How It Works: Instead of providing actual collagen, these sources offer the necessary amino acids and nutrients that stimulate the body’s own collagen production.
  • Pros: 100% vegan and vegetarian-friendly. May also contain other beneficial plant-derived nutrients.
  • Cons: Not actually collagen but a “booster” that may help the body to produce more (although this has not been proven). Might not have the immediate efficacy of animal-derived collagen supplements.

Types of Bovine Collagen: What’s the Difference?

Bovine collagen mainly consists of Type I and Type III collagen, with Type II playing a cameo. Let’s unpack each of these …

Type I Collagen

The superstar of the collagen world, Type I makes up a whopping 90% of your body’s collagen.

  • Found in organs, skin, tendons, and more.
  • Highly associated with providing skin its structure. Hence, it’s the go-to for anti-aging, skin elasticity, and hydration.
  • It’s the strongest type, meaning it works superbly for maintaining the health of your tendons, organs, and bones.
  • Requires the support of other collagen types to ensure comprehensive health benefits.

Type II Collagen

Often sourced from poultry (chicken cartilage), it plays a smaller role in bovine collagen products.

  • Found predominantly in cartilage.
  • Has shown potential in aiding arthritis symptoms.
  • Primary benefit is for joint health, meaning it doesn’t have the broad spectrum of benefits that some other collagen types offer.
  • More often found in chicken sources, making it less prevalent in bovine collagen supplements.

Type III Collagen

The Robin to Type I’s Batman, Type III is the second most abundant collagen in the human body.

  • Supports the structure of muscles, organs, and arteries, promoting overall youthful vitality.
  • Often found alongside Type I, enhancing the benefits of both.
  • Rarely found in isolation and often needs the presence of Type I to function optimally.

How Bovine Collagen Peptides Are Made: Why Hydrolyzed Matters

Hydrolyzed collagen is collagen that has been broken down into smaller, more digestible pieces by a process called hydrolysis. The main benefit of hydrolysis is it makes it easier for our bodies to absorb the collagen.

  1. Raw Material Collection: It all starts with the collection of bovine parts, predominantly leftover “waste” products like hides, bones, etc. These are rich in collagen but not in the form your body can easily digest.
  2. Cleaning & Preparation: The collected materials are cleaned with a lime-alkaline solution to remove non-collagenous compounds.
  3. Extraction: The cleaned materials undergo a hot water extraction process. Here, the heat causes the collagen to turn into a gelatin-like substance.
  4. Enzymatic Hydrolysis: Here’s where the magic happens. The extracted gelatin is then introduced to specific enzymes that break the protein down into smaller chains of amino acids, aka peptides.
  5. Purification: The hydrolyzed mixture is then purified to remove any unwanted substances, ensuring you’re getting the purest form of collagen peptides.
  6. Drying & Milling: Once purified, the mixture is dried, often using a process called “spray drying.” After drying, it’s milled into a fine powder, ensuring easy mixability when you use it.

The Health Benefits of Bovine Collagen Peptides

Let’s touch on some of the main benefits of collagen now.

  1. Skin Health: Elasticity, Hydration, and Aging. Regular bovine collagen intake can boost skin elasticity, hydration, and even help reduce the appearance of those pesky fine lines and wrinkles.
  2. Joint Health: Arthritis, Pain, and Cartilage Support. Creaky knees and painful elbows? Bovine collagen offers support to our joints, reducing the symptoms of arthritis and other joint disorders.
  3. Bone Health: Density and Strength. Keep your bones robust and healthy as you age with a dash of bovine collagen in your daily routine (try a scoop or two in your morning coffee or tea).
  4. Muscle Mass and Athletic Performance. Looking to add lean muscle or enhance your athletic performance? Bovine collagen peptides make a great addition to your protein shakes.
  5. Gut Health and the Connection to the Microbiome. An unhappy gut is a precursor to many health issues. Collagen can play a role in strengthening the gut lining, promoting a healthier digestive system.

Potential Side Effects or Considerations

Bovine collagen peptides are largely beneficial for most people. However, there are a few potential side effects and considerations for a small number of folks:

  1. GI Issues: Some people might experience minor digestive disturbances when they first start consuming bovine collagen. This can include feelings of fullness, bloating, or a change in bowel habits. Most of the time, these symptoms are temporary and can be reduced by starting with a smaller dosage and gradually increasing to the recommended amount. A probiotic supplement can also help.
  2. Allergic Reactions: Though rare, it’s possible for someone to have an allergic reaction to bovine collagen. Symptoms might include itching, rash, or swelling. If you suspect an allergy, stop taking the supplement and consult with a healthcare professional.
  3. Taste and Odor Sensitivity: Some people might detect a particular taste or smell from certain brands of bovine collagen, especially if it’s unflavored. This isn’t a side effect in the traditional sense, but it can affect the palatability and overall experience of consuming the product. Try a few different brands if you notice a weird taste in yours.
  4. Interaction with Medications: It’s always wise to consult with a healthcare professional before starting any new supplement, including bovine collagen. This is especially important if you’re on medications, as there can be potential interactions.

How to Choose a Quality Bovine Collagen Supplement

When considering a bovine collagen supplement, here are our best tips:

  1. Look for a product with Type I and Type III collagen, given their complementary roles.
  2. Taste (or lack thereof) matters. Unflavored bovine collagen should not have a strong smell or taste.
  3. Mixability also matters. If your collagen forms large, gelatinous clumps, then that is definitely not an ideal experience.
  4. Make sure your brand is third party tested and manufactured in a GMP-certified facility.

How to Incorporate Bovine Collagen Peptides into Your Diet

Bovine collagen peptides are one of the most versatile protein sources. The neutral taste of most bovine collagen powders ensures that you get the health benefits without compromising the flavors of your favorite dishes.

Here are some ways you can use bovine collagen peptides:

  1. Beverages:
    • Coffee: Stirring bovine collagen into your morning coffee is a popular way to start the day. It dissolves easily, doesn’t alter the taste, and provides an early protein boost.
    • Tea: Prefer tea? Whether it’s green, black, or herbal, a scoop of collagen can seamlessly blend in.
    • Other Chilled Drinks: From iced lattes to refreshing lemonades, collagen peptides can be mixed into cold drinks. However, ensure you mix well as some brands clump more than others and might need a bit more stirring or blending in colder temperatures.
  2. Smoothies:
    • Protein Boost: Upgrade your post-workout smoothie by adding a serving of collagen peptides. Not only does it ramp up the protein content, but it also supports muscle recovery.
    • Flavor Neutrality (or Flexibility): With both flavored and unflavored collagen options available, you can either complement your smoothie’s natural taste or give it a new twist!
  3. Cooking:
    • Protein Pancakes: Give your morning pancakes a nutritional upgrade. By adding collagen into the batter, you can enjoy a protein-packed breakfast that keeps you satiated longer.
    • Soup & Stews: Collagen can act as a thickening agent. Next time you make a soup or stew, add a scoop for added texture and health benefits.
    • Baked Delights: Whether you’re baking bread, muffins, or cookies, incorporating collagen peptides ensures you’re getting a protein boost with every bite.
    • Savory Dishes: Don’t limit collagen to just sweets and drinks. Mix it into your pasta sauces, casseroles, or even sprinkle some on your salad dressings.
  4. Dosage and Frequency:

While a typical serving size provides about 10 grams of collagen and 9 grams of protein, it’s always best to refer to the brand’s recommendation.

Like any health habit, consistency is key to reap the full benefits, so find ways to make it a seamless part of your daily routine.

Best Bovine Collagen Brands: Pros and Cons

Before you plunge into the world of bovine collagen, remember: not all collagen brands are created equal. Sure, they might all glisten under the fluorescent store lights, but the quality, source, and additional ingredients can wildly differ.

That’s why it’s essential to read those labels, do your homework, and ensure you’re getting the crème de la crème of bovine collagen peptides. Let’s weigh the pros and cons of some of the most talked-about brands in the market, shall we?

Vital Proteins Collagen Peptides

Pros:

  • Sourced from grass-fed, pasture-raised bovine.
  • No added preservatives or artificial ingredients.
  • Highly soluble and mixes well with beverages.

Cons:

  • Slightly pricier compared to other brands.
  • Packaging might not be fully sustainable.
  • Some users report a mild aftertaste.

Live Conscious Collagen Peptides

Pros:

  • Ensures high-quality and purity with third-party testing.
  • Offers a satisfaction guarantee for its users.
  • Transparent about their sourcing and processing.

Cons:

  • Limited flavor options.
  • Some users might find the powder consistency less mixable.

 

Purely Inspired Collagen Peptides

Pros:

  • Enhanced with Biotin for added skin, hair, and nail benefits.
  • Affordable price point.
  • Easy-to-use serving scoops included.

Cons:

  • Sources of collagen aren’t exclusively bovine.
  • Some users might prefer pure collagen without added vitamins.

Orgain Collagen Peptides

Pros:

  • Gluten-free, soy-free, and dairy-free.
  • Known for clean nutrition products and good brand reputation.
  • Easily found in many physical stores.

Cons:

  • Some users report a slightly gritty texture.
  • Unclear which country it’s sourced from.

Native Path Collagen Peptides

Pros:

  • Non-GMO and free from common allergens.
  • Contains Type I and III collagen.
  • Positive customer testimonials about skin and joint benefits.

Cons:

  • Limited distribution in physical stores.
  • Some customers find it less soluble in cold beverages.

Sports Research Collagen Peptides

Pros:

  • Certified Paleo-friendly and Keto-certified.
  • Sourced from grass-fed, pasture-raised bovine.
  • Offers a variety of product sizes.

Cons:

  • Only available in unflavored variant.
  • Some users report clumping in cold liquids.

Ancient Nutrition / Dr. Axe Collagen Peptides

Pros:

  • Formulated with multiple collagen types.
  • Clean ingredient sourcing.
  • Contains additional beneficial ingredients like probiotics.

Cons:

  • Priced on the higher end of the spectrum.
  • Might have a stronger taste compared to other pure collagen peptides.

Great Lakes Collagen

Pros:

  • Grass-fed, pasture-raised bovine.
  • Hydrolyzed collagen is easier to digest and absorb.
  • No added preservatives or artificial ingredients.

Cons:

  • A small subset of users report a distinct taste that they find unpalatable.
  • May not dissolve as well in colder liquids, causing a slightly grainy texture.

Conclusion

So, here we are at the end of our collagen journey. Are bovine collagen peptides a worthy contender to add to your supplement routine?

If so, our new product, Pure Food Collagen Peptides, is coming your way soon!

Our collagen powder is formulated using hydrolyzed bovine collagen, renowned for its exceptional bioavailability.

And unlike many collagen powders on the market, Pure Food Collagen Peptides Powder dissolves instantly in both hot and cold beverages and is completely odorless and tasteless. No unpleasant odors or overpowering flavors. No grainy or chalky textures like other protein sources.

Get Pure Food Collagen here

New Product Announcement: Lean Muscle / Fat Loss Bundle 

Pure Food Lean Muscle Fat Loss Bundle

I’m super excited to announce that we have an awesome NEW Pure Food Lean Muscle Bundle Pack available now!

This bundle can help you burn body fat, increase lean muscle, and boost your body’s ability to recover faster.

It contains one bottle of each of the following products, each of which has unique, proven ingredients for building lean muscle and burning fat:

  • 1 (300 g) Bottle of Pure Food CREATINE (for increasing lean muscle, recovering faster, and enhancing athletic performance). (60-day supply)
  • 1 (300 g) Bottle of Pure Food GLUTAMINE (for fueling muscle growth, improving muscle recovery, and improving exercise performance). (60-day supply)
  • 1 (60 ct) Bottle of Pure Food L-ARGININE (for increasing blood flow to skeletal muscle during exercise, reducing the burn during intense workouts, and improving exercise performance. (30-day supply)
  • 1 (60 ct) Bottle of Pure Food CARB BLOCK (for aiding in body fat reduction, reducing carbohydrate absorption, and improving insulin and triglyceride levels). (30-day supply)

We are NOT selling the creatine and glutamine supplements separately because they cost too much to source right now, but we’re passing along the best deal we can for you on these supplements by offering them in bundle packs with other synergistic products!

This bundle is normally priced at $111.90, which is a great deal at 20% off MSRP.

But with this limited-time offer, you can get the Lean Muscle / Fat Loss Bundle for just $99.90 by using coupon code LEAN23 at checkout.

Magnesium: Types, Benefits, and Recommended Dosing Guide

types of magnesium supplements

The super mineral magnesium is present in every cell of the human body and involved in over 300 biochemical reactions and bodily functions. 

But despite its significance, nearly half of the US population doesn’t meet the daily requirement for magnesium, which can be a precursor to a host of health problems.

In this article, we’ll explore the various magnesium types, benefits, and dosing, so you can determine the supplements best suited for your individual health needs. 

Health Benefits of Magnesium

First, we’ll explore some of the many health benefits of magnesium. 

Muscle and Nerve Function

Magnesium is fundamental to neuromuscular conduction and muscular contraction. It helps sustain normal muscle and nerve function, shielding against involuntary muscle contractions and spasms.

Without sufficient magnesium, our muscles would be in a continuous state of contraction. Recent research highlights the vital role of magnesium in these processes.

Heart Health

Magnesium is pivotal in maintaining cardiovascular health. It contributes to the regulation of a normal heart rhythm and blood pressure control. According to various studies, an adequate intake of magnesium may curtail the risk of heart disease.

Bone Health

Magnesium plays an instrumental role in bone health, contributing to bone formation, enhancing the synthesis of the bone matrix, and influencing the bone cells that govern bone homeostasis. A study published in Nutrients emphasizes the significant role of magnesium in bone health.

Mental Health

Emerging research has found correlations between magnesium levels and mental health. Conditions like depression, anxiety, and stress disorders may be linked with lower levels of magnesium. Several studies shed light on the importance of maintaining adequate magnesium levels for mental well-being.

Digestion and Metabolism

Magnesium is involved in the metabolism of carbohydrates and fats, playing a crucial role in energy production and possibly contributing to weight management. This comprehensive review explains how magnesium is vital for various biological processes, including digestion and metabolism.

Role in Diabetes

Magnesium can improve insulin sensitivity, thereby playing a role in diabetes management. A deficiency can often be observed in individuals with diabetes, as noted in a study in the journal Diabetes Care.

Different Types of Magnesium and Their Specific Benefits

Choosing a magnesium supplement can be confusing as each type has unique benefits, differences in their absorption rate, dosing needs, etc.

Understanding the uniqueness of each type can help you select the most suitable one for your health needs.

Magnesium Citrate Benefits

First on our list is Magnesium Citrate, a type of magnesium that’s known for its positive effects on gut health. It is also well-regarded for its potent laxative effects, which can make it a good choice for those dealing with constipation.

Magnesium Citrate works by attracting water through the tissues by osmosis. Once in the intestine, it can soften the stool and induce the urge to defecate. A study published in the Journal of the American College of Nutrition demonstrates its effectiveness and the rapid relief it can bring for those suffering from constipation.

Magnesium Glycinate Benefits

Next is Magnesium Glycinate, a compound of magnesium and the amino acid glycine. This type of magnesium is known for its superior bioavailability, meaning it is highly absorbable and less likely to cause digestive issues such as diarrhea.

Moreover, Magnesium Glycinate is also known for its calming effects on the brain. Glycine works as an inhibitory neurotransmitter in the central nervous system, thereby inducing a calming effect. This makes it a great supplement to take in the evening for anyone who suffers from poor sleep. 

Numerous studies have found this form of magnesium may help with conditions like insomnia, anxiety, depression, and chronic pain.

Magnesium Malate Benefits

Next on our list is Magnesium Malate. This type of magnesium is a combination of magnesium and malic acid. Malic acid is a natural substance found in fruits and vegetables and is particularly abundant in apples.

It’s known for its role in the Krebs Cycle – a series of chemical reactions used by all aerobic organisms to release energy.

Magnesium Oxide Benefits

Although Magnesium Oxide is not as bioavailable as other forms of magnesium, it contains a high amount of elemental magnesium.

Magnesium Oxide can provide short-term relief from constipation, and it shows potential for migraine prevention. Magnesium Oxide’s benefits for migraine sufferers were detailed in a study published in Headache, which found that the daily supplementation of magnesium resulted in a significant decrease in the frequency and severity of migraines.

Magnesium Taurate Benefits

Magnesium Taurate is another type of magnesium, a chelate of magnesium and the amino acid taurine.

Both magnesium and taurine have been found to have beneficial effects on cardiovascular health. This particular combination may help to prevent arrhythmias and protect the heart against damage from heart attacks.

The cardiovascular benefits of Magnesium Taurate are supported by a study in the journal Free Radical Biology and Medicine.

Magnesium L-Threonate Benefits

Finally, we have Magnesium L-Threonate. This form of magnesium has the unique ability to penetrate the blood-brain barrier, which means it can directly benefit cognitive function.

A study published in Neuron showed that Magnesium L-Threonate improved both short-term and long-term memory in rats, suggesting its potential benefits for cognitive health in humans.

Understanding the different types of magnesium and their specific benefits can guide you in making an informed decision about which magnesium supplement is best suited to your individual health needs.

Once you know the type that’s best for you, then you can find out the dose you need. 

Understanding the correct dosage of magnesium is important for optimizing its benefits and avoiding potential adverse effects. The general recommended daily allowance (RDA) for magnesium varies by age and sex. 

Most adults, as advised by the National Institutes of Health (NIH), require around 300-400 mg per day. However, specific circumstances such as pregnancy, strenuous exercise, or high-stress conditions might necessitate different dosing recommendations.

For individual types of magnesium, the dosage often depends on the specific condition being targeted, and the bioavailability of the particular form of magnesium.

Here are some general guidelines by magnesium type: 

Magnesium Citrate Dosing

Magnesium Citrate is typically used for its laxative effects. For constipation relief, adults can take a dose of 240-480 mg of magnesium citrate, according to the Cleveland Clinic. It’s best to start with a lower dose and adjust based on the response.

Magnesium Glycinate Dosing

Due to its high bioavailability and calming properties, the dosage for Magnesium Glycinate can vary. For general health and stress relief, a dosage of around 250-400 mg per day is often recommended.

Magnesium Malate Dosing

The dosage of Magnesium Malate recommended can differ depending on the purpose. For fibromyalgia patients, a higher dose may be needed, often around 500-700 mg per day. For general use, a lower dose of approximately 200-400 mg per day may be sufficient.

Magnesium Oxide Dosing

Magnesium Oxide is often recommended in higher doses due to its lower bioavailability. For general health, around 400-500 mg per day is often suggested. For the treatment of migraines, the dose may be increased to around 600 mg per day, as per the American Migraine Foundation.

Magnesium Taurate Dosing

Given its cardiovascular benefits, the dosage of Magnesium Taurate is typically aligned with general health recommendations, around 300-400 mg per day.

Magnesium L-Threonate Dosing

Due to its unique ability to cross the blood-brain barrier, Magnesium L-Threonate often has specific dosing recommendations. For cognitive benefits, research such as the study published in Neuron suggests a daily dose of around 1,000-2,000 mg.

It’s important to understand that these dosage guidelines are generalized. Individual needs may vary greatly depending on a variety of factors including diet, overall health status, and specific health concerns.

Therefore, it’s always recommended to consult a healthcare provider before starting or adjusting any supplement regimen, including magnesium.

Signs of Magnesium Deficiency and Overdosing

Magnesium deficiency may include symptoms like loss of appetite, nausea, fatigue, and weakness. In severe cases, it can lead to numbness, muscle cramps, seizures, personality changes, and abnormal heart rhythms.

Conversely, while it is less common, magnesium toxicity can also occur, especially from excessive supplementation. Symptoms include diarrhea, nausea, abdominal cramping, and in extreme cases, irregular heartbeat and cardiac arrest. Therefore, it’s important to adhere to the recommended dosage and consult a healthcare provider if you’re experiencing any issues. 

Foods High in Magnesium

In addition to taking supplements, incorporating magnesium-rich foods into your daily diet is another easy way to meet your magnesium needs. Foods high in magnesium encompass a wide range of options across food groups. Here are some high quality food sources of magnesium:

  1. Green Leafy Vegetables: Spinach, Swiss chard, and kale are all good sources of magnesium. Add some to a salad, smoothie, or as a cooked side dish.
  2. Nuts and Seeds: Almonds, cashews, peanuts, and pumpkin seeds are also high in magnesium. Adding a handful of these to your diet can significantly contribute to your daily magnesium intake.
  3. Legumes: Foods like lentils, chickpeas, black beans, and pinto beans are high in magnesium and offer an array of other essential nutrients like fiber, protein, and iron.
  4. Whole Grains: Grains like quinoa, brown rice, and oats are rich in magnesium. Whole grain bread and pasta can also contribute to your daily magnesium requirements.
  5. Fish: Certain types of fish, particularly mackerel, salmon, and halibut, are good sources of magnesium.
  6. Avocados: Besides being a great source of healthy fats, avocados are also high in magnesium.
  7. Bananas: While known for their potassium content, bananas also provide a decent amount of magnesium.
  8. Dark Chocolate: Great news for chocolate lovers … dark chocolate is rich in magnesium along with being packed with antioxidants. Just watch the sugar intake.
  9. Tofu: Often a staple in vegan diets, tofu is also a good source of magnesium.
  10. Dairy Products: Milk, yogurt, and cheese, particularly hard cheeses, can contribute to your daily magnesium intake.

Conclusion

Given its critical role in the body, it’s clear that maintaining optimal levels of magnesium is essential for good health.

While the right diet can provide ample magnesium, supplementation may sometimes be necessary, particularly for those with specific health conditions or dietary restrictions.

Personally, I use magnesium glycinate to help with anxiety and mood. I find that it helps calm my mind and I sleep better when I take it at night.

If you’re looking for a high quality, NSF-certified magnesium glycinate supplement, then I definitely recommend checking out Pure Food Magnesium Glycinate.

It’s up to you to figure out which type of magnesium is best for your specific health needs.