protein Archives - Pure Food Company

protein, supplements

Protein: When and How Much Do You Need Each Day and Each Meal?

Posted on April 26, 2023April 26, 2023 by Scott Christ

If you’re following the current dietary recommendations, then chances are you’re not getting enough protein. That’s a big problem because we lose 3–8% of muscle mass per decade starting at age 30 and the rate of decline is even higher after the age of 60.

In this article, you’ll learn: i.) the bare minimum amount of protein you should be eating each day, ii.) how much protein your body can absorb each meal, iii.) the best time to drink your protein shakes, and iv.) the number of grams of protein per day you should be eating if your goal is to build muscle and lose fat.

Why do we need protein?

Protein is found in muscle, bone, skin, hair, and virtually every other body part, tissue, and cell. It makes up the enzymes and hormones that power many chemical reactions, the hemoglobin that carries oxygen in your blood, and the amino acids needed to build and repair muscle and bones.

At least 10,000 different proteins are responsible for making you what you are and keeping you that way.

Bottom line: proteins are an essential part of all living organisms and form the basis of living cells, muscle and tissues, so it’s vitally important to ensure your cells are getting enough to maximize muscle protein synthesis (MPS).

How much protein do you need each day?

Your daily protein requirements depend on several factors:

1. How much muscle you currently have. The more muscular you are, the more amino acids your body needs to maintain your current body composition levels.

2. Your activity level. The more you exercise, the more protein your body needs.

3. Your age. The older you get, the more protein your body needs to maintain muscle.

4. Your hormones. If your body has high levels of growth hormone and insulin-like growth factor 1 (IGF-1), it will use protein more efficiently than someone with low levels. These hormones decrease as you age, which is one of the reasons why older adults need more protein.

Current Dietary Protein Guidelines

The current recommendation based on the 2020 – 2025 Dietary Guidelines and National Academy of Medicine for protein intake is 0.8 g/kg (or around 0.36 g/lb) of body mass in generally healthy adults.

That’s around 50 grams per day for the average adult.

However, this probably isn’t enough for most of you reading this. According to a 2019 paper published in the scientific journal Nutrients called Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit:

The current protein RDA, however, is often incorrectly applied when used as the definition of recommended intake, rather than its true designation as the required minimum intake.

How Much Protein Should You Eat Each Day?

Protein researcher Don Layman, Ph.D., says that 1.2 – 1.8 g/kg is a better number to strive for when it comes to overall protein intake and that protein needs to be a higher percentage of your overall calories as you age (jump to the section at 43:03 “Is the Protein RDA Sufficient” in the video below).

Protein Requirements for Older Adults and Elderly to Optimize Muscle Protein Synthesis

According to a 2015 study published in the American Journal of Clinical Nutrition called “Defining meal requirements for protein to optimize metabolic roles of amino acids”:

Research suggests daily needs for older adults of ≥1.0 g/kg and identifies anabolic and metabolic benefits to consuming at least 20-30 g protein at a given meal.

A 2016 paper published in the journal Nutrients recommended a protein intake between 1.2 and 2.0 g/kg/day for elderly adults, which is close to 1 gram of protein per pound of body weight.

How much protein can you eat and absorb at one time?

A 2018 study from Brad Schoenfeld and Alan Aragon published in the Journal of the International Society of Sports Nutrition found that 0.55 g/kg/meal would be around the upper limit most people can absorb, which translates to 35-45 grams of protein for the average person per meal.

Here’s a good overview from protein scientist Don Layman on Peter Attia, M.D.’s podcast (jump to the section at 1:20:02 “Muscle protein synthesis: ideal timing, small meals vs. big meals, and more”):

When should I drink a protein shake for best results: pre- or post-workout?

You may have heard that you need to ingest protein immediately before or after a workout.

However, in a 2013 study called “Nutrient timing revisited: is there a post-exercise anabolic window?”, the research team had this to say:

Despite claims that immediate post-exercise nutritional intake is essential to maximize hypertrophic gains, evidence-based support for such an “anabolic window of opportunity” is far from definitive.

Here is the position of the International Society of Sports Nutrition (ISSN):

Meeting the total daily intake of protein, preferably with evenly spaced protein feedings (approximately every 3 hours during the day), should be viewed as a primary area of emphasis for exercising individuals.
Ingesting a 20-40 gram protein dose (0.25-0.40 g/kg body mass/dose) of a high-quality source every three to 4 hours appears to most favorably affect muscle protein synthesis (MPS) rates when compared to other dietary patterns and is associated with improved body composition and performance outcomes.
Post-exercise ingestion (immediately to 2-hours post) of high-quality protein sources stimulates robust increases in MPS.

A 2017 study called Pre- versus post-exercise protein intake has similar effects on muscular adaptations concluded the following:

Pre- and post-workout protein consumption had similar effects on all measures studied. These findings refute the contention of a narrow post-exercise anabolic window to maximize the muscular response and instead lends support to the theory that the interval for protein intake may be as wide as several hours or perhaps more after a training bout depending on when the pre-workout meal was consumed.

How much protein is needed in grams per day to build muscle?

A 2018 study called “Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training” found that to grow or build new muscle, daily protein intakes should be:

1.6 g/kg/day – 2.2 g/kg/day.

In other words,

~1 gram of protein per pound of body weight per day is optimal for gaining muscle.

Conclusion

To improve or maintain your current body composition, aim for at least 1.2 – 1.8 g/kg of body weight (or 1 gram per pound if you’re an older adult, avid exerciser, and/or want to lose weight) with 30-40 grams of protein each meal spread out every 3-4 hours.

If you’re looking to boost your protein intake quickly and efficiently, try Pure Food Protein Powder.

fitness, supplements

The Best Supplements to Build Lean Muscle Naturally

Posted on April 12, 2023April 12, 2023 by Scott Christ

Most people who have tried to build lean muscle have taken nutritional supplements at some point in time.

And unfortunately, most of those supposedly magical all-natural / herbal remedies just don’t work … especially for those of us “hard gainers” who seem to struggle with growing new muscle.

But in this article, we will uncover three of the best muscle building, all natural supplements for both women and men that actually work in human clinical trials. That’s right–all of these are backed by real, credible research studies. [Anecdotally, I can attest to having personally used and seen great results when using this supplement stack!]

We won’t keep you waiting … let’s jump right in.

Best Supplements to Build Muscle

Protein Powder

Creatine

Glutamine

Protein Powder for Lean Muscle Gain

Protein helps build, maintain, and replace the tissues in your body. Your muscles, organs, and immune system are made up mostly of protein, which is why it’s the most important nutrient if you want to build muscle.

Many people, particularly those who adhere to a plant-based diet, struggle to get enough protein to gain any muscle.

That’s where protein powder supplements can help. But first …

Plant vs Whey (Animal Protein): Which Is Better for Building Muscle?

There is not a significant body of evidence to support whey and other animal-based protein powders as being more effective than plant-based protein sources for building muscle.

A 2021 study found that whey and plant (soy) protein were equally effective in supporting lean muscle gains.
A 2019 study showed similar body composition improvements after taking whey and pea (plant-based) protein for 8 weeks.
A 2015 study found that supplementing with pea protein produced similar muscle gains to whey protein.

And since an estimated 68% of people are lactose intolerant, it stands to reason that many folks probably not be consuming dairy-based proteins like whey.

There are other animal-based proteins like collagen but they haven’t been studied as extensively for building muscle as whey and certain plant proteins. Some studies have shown that collagen may not be as effective as whey for muscle protein synthesis.

Regardless of which source you decide is best for you, one thing is for certain: protein powders work if your goal is losing fat and gaining lean muscle. Here’s proof …

Protein Powder Benefits

Here are some known benefits:

Research Study	Findings
The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review	Protein supplementation may promote muscle hypertrophy and enhance gains in muscle strength in both untrained and trained individuals. Evidence also suggests that protein supplementation may accelerate gains in both aerobic and anaerobic power.
Protein Supplements and Their Relation with Nutrition, Microbiota Composition and Health: Is More Protein Always Better for Sportspeople?	While studies on athletes have shown that protein and amino acid supplements may increase MPS and reduce fatigue, muscle soreness and low-to-moderate exercise-induced damage, current studies showing clear negative effects associated with high-protein diets or, e.g. BCAA supplements, are mainly reported in subjects with some type of metabolic disturbances.
Intake of whey isolate supplement and muscle mass gains in young healthy adults when combined with resistance training: a blinded randomized clinical trial	Supplementation with whey protein, combined with RT can increase muscle mass with no effects on muscle strength. Whey protein supplementation may alter body composition in favor of additional fat free mass with no significant changes in body fat.
Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training	There is robust evidence which shows that consuming protein pre- and/or post-workout induces a significant rise in muscle protein synthesis.
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	Dietary protein supplementation significantly enhanced changes in muscle strength and size during prolonged resistance exercise training in healthy adults. Increasing age reduces and training experience increases the efficacy of protein supplementation during resistance exercise.
The Effects of Protein Supplements on Muscle Mass, Strength, and Aerobic and Anaerobic Power in Healthy Adults: A Systematic Review	For untrained individuals, consuming supplemental protein likely has no impact on lean mass and muscle strength during the initial weeks of resistance training. However, as the duration, frequency, and volume of resistance training increase, protein supplementation may promote muscle hypertrophy and enhance gains in muscle strength in both untrained and trained individuals. Evidence also suggests that protein supplementation may accelerate gains in both aerobic and anaerobic power.
The Effects of Protein Supplements on Muscle Mass, Strength, and Aerobic and Anaerobic Power in Healthy Adults: A Systematic Review	Protein supplementation may enhance muscle mass and performance when the training stimulus is adequate (e.g., frequency, volume, duration), and dietary intake is consistent with recommendations for physically active individuals.

How Much Protein Do YOU Need? Find out in this FREE guide.

Protein Powder Side Effects

Since protein powders are dietary supplements, the FDA leaves it up to manufacturers to evaluate the safety and labeling of products. So first, ensure that whatever protein powder you’re using is routinely third party tested for mold, pathogens, and heavy metals. Supplement manufacturers should have COAs they can share with you and if they don’t, it’s definitely a red flag!

Some research suggests that whey protein might cause gastrointestinal discomfort.

However, there’s limited data on the possible side effects of high protein intake from a combination of food and supplements.

Don’t use whey protein if you have an allergy or sensitivity to dairy products.

Possible interactions include:

Albendazole (Albenza). Avoid using whey protein if you are taking this parasite-killing drug. The supplement might delay or hinder the drug’s effects.
Alendronate (Fosamax). Use of whey protein with this drug used to prevent or treat osteoporosis might decrease absorption of the drug.
Certain antibiotics. Use of whey protein with quinolone or tetracycline antibiotics might decrease your absorption of the drug.

Plant protein powders all absorb small amounts of heavy metals from the soils they’re grown in. Usually these levels are not high enough to have negative impacts on human health but it’s a good idea to check with the supplement manufacturer and review their heavy metal testing reports.

Creatine to Increase Strength and Build Lean Muscle

Creatine is an amino acid found in your body’s muscles and in your brain. Though it can be made synthetically, most people get creatine through seafood and red meat. The body’s liver, pancreas and kidneys also make creatine.

Creatine is one of the best supplements for building lean body mass and increasing athletic performance.

Here’s proof …

Research Study	Findings
Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis	Creatine supplementation increases lean tissue mass and upper and lower body muscular strength during resistance training of older adults. .
Effect of creatine supplementation on body composition and performance: a meta-analysis	Creatine can help increase lean body mass.
Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance	Of 22 studies reviewed, the average increase in muscle strength following creatine supplementation plus resistance training was 8% greater than the average increase in muscle strength following placebo ingestion during resistance training (20 vs. 12%). Similarly, the average increase in weightlifting performance (maximal repetitions at a given percent of maximal strength) following creatine supplementation plus resistance training was 14% greater than the average increase in weightlifting performance following placebo ingestion during resistance training (26 vs. 12%).
Effects of two and five days of creatine loading on muscular strength and anaerobic power in trained athletes	The study found that a 5-day creatine loading regime coupled with resistance training resulted in significant improvements in both average anaerobic power, as measured by the 30-second Wingate test and back squat strength compared with just training alone.
Effects of twenty-eight days of beta-alanine and creatine monohydrate supplementation on the physical working capacity at neuromuscular fatigue threshold	Beta alanine and creatine supplementation both may delay the onset of neuromuscular fatigue.
Effects of 4-Week Creatine Supplementation Combined with Complex Training on Muscle Damage and Sport Performance	creatine supplementation combined with complex training improved maximal muscular strength and reduced muscle damage during training.
Impact of creatine supplementation in combination with resistance training on lean mass in the elderly	Twelve weeks of low-dose creatine supplementation associated with resistance training resulted in increases in lean mass in the elderly.

Creatine Side Effects

According to the Mayo Clinic, evidence suggests that using creatine generally won’t hurt if taken as directed.

When used orally at appropriate doses, creatine is likely safe to take for up to five years. As with any dietary supplement, it’s important to choose a product that follows recommended manufacturing practices and subscribes to third-party testing to ensure the product’s quality.

Creatine can cause weight gain, generally as lean body mass (more muscle).

Creatine might be unsafe for people with preexisting kidney issues. One case study suggested that creatine might worsen kidney dysfunction in people with kidney disorders, but creatine doesn’t appear to affect kidney function in healthy people.

Possible interactions of creatine include caffeine. Combining caffeine with creatine might decrease the efficacy of creatine. Use of creatine with a daily amount of caffeine greater than 300 milligrams might also worsen the progression of Parkinson’s disease. Further research is needed.

Glutamine to Speed Recovery and Increase Strength Gains

L Glutamine is the most abundant essential amino acid in our bodies and one of the “building blocks” of protein. It’s a “conditional” amino acid, which means that your body can make some on its own but uses it in large amounts.

Around 60 percent of your skeletal muscle is made up of glutamine, which is why it has been used by athletes and bodybuilders for years to help build and preserve lean body mass.

Let’s look at the available evidence on the effect l glutamine supplements have on muscle gains.

Research Study	Findings
The Influence of Oral L-Glutamine Supplementation on Muscle Strength Recovery and Soreness Following Unilateral Knee Extension Eccentric Exercise	L-glutamine supplementation resulted in faster recovery of peak torque and diminished muscle soreness following eccentric exercise. The effect of L-glutamine on muscle force recovery may be greater in men than women.
L-Glutamine Supplementation Enhances Strength and Power of Knee Muscles and Improves Glycemia Control and Plasma Redox Balance in Exercising Elderly Women	Glutamine supplementation, mainly when associated with physical exercises, improves strength and power of knee muscles and glycemia control, besides boosting plasma antioxidant capacity of elderly women.
Glutamine as an Anti-Fatigue Amino Acid in Sports Nutrition	Studies evaluated observed that glutamine supplementation improved some fatigue markers, such as increased glycogen synthesis and reduced ammonia accumulation, but this intervention did not increase physical performance.
Effect of Glutamine Supplementation on Muscular Damage Biomarkers in Professional Basketball Players	Glutamine could help attenuate exercise-induced muscle damage in sport disciplines with predominantly eccentric actions.
L-glutamine Improves Skeletal Muscle Cell Differentiation and Prevents Myotube Atrophy After Cytokine (TNF-α) Stress Via Reduced p38 MAPK Signal Transduction	L-glutamine administration could represent an important therapeutic strategy for reducing muscle loss in catabolic diseases and inflamed aging.

Glutamine Side Effects

L-glutamine is generally safe but may cause side effects. Tell your doctor if any of these symptoms are severe or do not go away:

constipation
nausea
headache
abdominal pain
cough
back, leg, feet, hands, or arm pain

Summary

So, based on a solid body of evidence, protein powder, creatine, and L glutamine are three of the best supplements for lean muscle gain.

Finding a protein powder that works for you can be a highly personal ordeal. Whether you choose an animal protein like whey or collagen or plant-based protein, we recommend sticking with a product with USA-sourced ingredients and no added sugar (especially the latter if gaining LEAN muscle is your goal).

And any supplement you choose should be produced in a GMP-certified, FDA-approved facility, and third party lab tested for impurities like mold, food borne pathogens, and heavy metals.

The most important thing when trying to build lean muscle, regardless of your gender or age, is to create consistent habits. Supplements are just one piece of the puzzle. Doing resistance training several days a week and improving your diet with more clean, high protein foods are imperative if you want to get lean and actually stay that way!

recipes

Protein Brownies (Healthy, Low Sugar, Vegan, Dairy and Gluten Free)

Posted on March 30, 2018 by Scott Christ

If you’re looking for a healthy brownie treat you don’t have to feel guilty about, you’ve come to the right place.

Now, my criteria for “healthy” is admittedly a bit more stringent than most.

So this is definitely not a sugar bomb like your typical brownie. But check out these impressive nutrition #s:

247 calories
10 g protein
6 g fiber
4 g sugar

And not only it is low in sugar, it’s free of dairy, gluten, and soy … perfect for vegan, vegetarians, and anyone with food intolerances!

Here’s the recipe:

Homemade Healthy High Protein Brownie Recipe

What’s In It:

1 cup applesauce
1 cup oat flour
~1 cup chocolate protein powder (I used 8 scoops of Pure Food Cacao Protein)
1 tsp. vanilla extract (or real vanilla bean powder if you can afford it)
1/4 tsp. salt
2 T coconut oil (divided into two 1 T servings)
optional: 1/4 crushed nuts like walnuts or pecans (I used 1/4 cup walnuts)
optional: dark chocolate chips (I chopped up 1/4 of an Alter Eco Blackout Bar for this recipe, which has 90% cacao content)**

How to Make It:

To make your own applesauce, blend the 2 peeled and cored apples with 1.5 cups of water.
Add the oat flour, protein, vanilla, salt, 1 T coconut oil (and nuts and dark chocolate if you go that route). Mix thoroughly.
Grease an 8″ x 8″ pan with the remaining T of coconut oil. Spread the mixture evenly onto pan.
Cook at 325 degrees F for 20-25 min.
Refrigerate for at least 2 hours then cut into 9 bars.

Nutrition Facts (per brownie)*:

247 calories
9 g fat
31 g carbs (6 g fiber, 4 g sugar**)
10 g protein

**If you like yours a little sweeter, add a little honey, coconut sugar, maple syrup, or stevia to the recipe.

nutrition, recipes

Homemade Paleo Protein Bar Recipe (Vegan, Dairy Free, Gluten Free)

Posted on February 25, 2018 by Scott Christ

If you’re a clean eater, you know how hard it is to find a good healthy protein bar these days. Most contain some type of junk your body just doesn’t need: dairy, gluten, soy, sugar (in many cases, unfortunately, it’s all of the above).

My criteria for a “healthy” protein bar are quite simple. It should have:

1.) Only organic, real food ingredients, and

2.) No added sweeteners. Sugar should come from only real fruit sources like dried fruit … I don’t touch anything with over 10 grams.

If you want to make your own healthy protein bar, here’s one of my favorite recipes.

Homemade Healthy Protein Bar Recipe

What’s In It:

1/4 cup organic quick cook rolled oats
4 scoops raw cacao protein powder (make sure you choose a high quality vegan protein)
1 cup organic nut butter (I used peanut but any nut butter will work)*
1/4 cup organic pumpkin seeds
1/4 cup organic dates, chopped into small pieces.
1.5 cups organic coconut cream (or 1.5 cups coconut milk powder and 3/4 cup warm water)**
1/2 tsp. sea salt
Dark chocolate shavings (optional)***

*I recommend organic nut butters with a maximum of two ingredients: nuts and salt. If yours has other oils or added sugar, look for another brand.

**Most coconut creams have some type of gum or filler added. I prefer to buy organic coconut milk powder on Amazon and mix it with water. Native Forest coconut cream.

**I recommend an organic dark chocolate bar with 70% cacao content or higher, 5 grams of sugar or less, and no soy (you’d be surprised how many of them have it … check the ingredients list).

How to Make It:*

Whip the coconut cream until smooth.
Stir in the almond flour and let sit for 20 minutes.
Stir in almond/peanut butter, dates, salt, pumpkin seeds, and protein powder. Mix thoroughly by hand (or pulse in a food processor).
Spread the mixture evenly into a pan or baking dish lined with parchment paper.
Refrigerate overnight then cut into 8 bars.

*I used a mixer for steps 1-3 but you can do it by hand too.

Nutrition Facts (per bar)*:

299 calories
19 g fat
18 g carbs (4 g fiber, 6 g sugar**)
15 g protein

*I cut it into 8 bars. At ~300 calories a bar, you can cut it into 16 if you prefer something closer to 150 calories (it’s still filling too!)

**If you want to cut down the sugar content, cut back even more on the dates. To sweeten it up, add more dates or a dab of raw honey.

nutrition, protein

Benefits of Protein Powder: Plant Vs. Animal Sources

Posted on April 13, 2023April 13, 2023 by Scott Christ

Even mentioning the words protein powder can stir up heated debates among doctors, nutritionists, athletes, vegan/vegetarians, and everyone in between.

In this article, I’ll dispel the myths and misconceptions … and break down the latest and greatest science of protein powder. I’ll answer your most common questions I get on the topic, such as:

What exactly is protein powder?
How is it made?
What are the different types of protein powders?
How much protein do you need?
How/when should you consume protein powders for optimal health?
What are the risks and benefits plant based protein powder vs. animal protein powders like whey, collagen, etc.?
How do you choose the best one for you?

Without further ado, let us begin …

What Is Protein Powder?

Proteins are organic molecules made up of amino acids (the building blocks of life). Protein helps build, maintain, and replace the tissues in your body. Your muscles, organs, and immune system are made up mostly of protein.

Protein powder is a powdered form of protein made from plant-based or animal sources.

What Happens When You Eat Protein

When you eat protein, your stomach uses its acid and enzymes to break it down into those “building blocks” we talked about (amino acids).

The most important of the amino acids for building lean muscle and losing fat are called BCAAs, or Branched Chain Amino Acids.

Together, the three BCAAs (leucine, isoleucine, and valine) account for as much as 33% of muscle tissue. Here’s a brief overview of each:

Leucine is a branched chain amino acid that helps your body synthesize protein.
Isoleucine is a BCAA that can help your body regulate blood sugar levels and ensure your muscle cells are metabolizing sugar (instead of fat cells).
Valine is the least important BCAA for body composition (it’s also the least-studied).

Protein powders can come from plant or animal sources, each having a different make-up of amino acids.

Different Types of Protein Powders (and Their Benefits and Risks)

There’s some intriguing science about the most common types of protein powder sources that we’ll explore a bit further …

Benefits and Risks of Whey Protein Powder

As mentioned, whey protein has been studied more than any other protein powder. A quick search of “whey protein powder” on PubMed brings up close to 600 studies to date.

While you can certainly find studies like this one that showed no link between whey protein and body composition, the overall body of evidence seems to suggest that whey works for building muscle.

A meta analysis (a review of a group of studies) published in the Journal of the American College of Nutrition looked at 14 clinical studies including a total of 626 adults and concluded that whey protein powder has favorable effects on body composition (and is even more effective when combined with resistance training).

However, there are some side effects associated with whey protein, particularly on kidney and liver function and for those with sensitivities and allergies to dairy.

Benefits and Risks of Casein Protein

Casein is a slower digesting form of milk-based protein. T

When it comes to the effectiveness of casein vs whey protein, one study showed that casein did not have any noticeable differences on body composition, strength, and power and agility compared to whey.

Casein has a few flaws as a protein source too. One study found that it promotes the growth of prostate cancer cells. And since it’s milk-based, it’s not a good choice if you’re sensitive to dairy.

Benefits and Risks of Brown Rice Protein Powder

Rice protein is a plant-based protein powder used by vegans, vegetarians, and people who can’t tolerate dairy products like whey and casein. In one study published in the journal Nutrition, researchers found that rice protein had similar effects on body composition as whey.

In other words, there was no difference between the group of subjects that took rice protein and the one that took whey protein; both experienced positive body composition changes.

One of the main complaints you’ll hear about rice protein is it’s high in potentially toxic heavy metals like arsenic, lead, cadmium, and mercury.

While it’s true consuming high amounts of some of these metals can lead to negative health effects, heavy metals are in all plants that grow in soil. Here’s a quote from Jon Barron’s research article on the topic:

In summary, don’t have a knee jerk reaction to the label “heavy metals.” (Both calcium and iron are technically heavy metals.) Yes, obviously, when it comes to “toxic” heavy metals, less is better than more. But the issue is far more nuanced than a simple label–or even numbers on a chart for that matter. You have to factor in whether or not the element actually has any “proven” toxicity (tungsten has no demonstrated toxicity), whether it’s organic or inorganic (organic arsenic is virtually ignored by the body), and whether it’s bound or unbound (bound cadmium has only 2-6% absorbability).

Yes, plant-based protein powders contain higher levels of heavy metals than animal proteins. But it’s important to understand how these heavy metals actually get absorbed in your body before jumping to conclusions.

That’s why it’s up to you as the consumer to ask the manufacturer of your protein powder what their heavy metal contents are, especially if they use rice protein (if they won’t share those numbers, it’s a big red flag).

And choose a rice protein from organic brown rice sourced outside of China to avoid ingesting potential chemical pesticides and herbicides.

Benefits and Risks of Pea Protein

Pea protein is another popular plant-based source of protein. It’s becoming increasingly prevalent in vegetarian / vegan / dairy free powders for several reasons:

It’s a “complete” protein source that contains an impressive BCAA profile.
Pea protein powder is among the most hypoallergenic of all protein powders, as it contains no gluten or dairy.
It’s easy on the gut and doesn’t cause bloating, a common side effect of many other protein powders from animal sources.
It has been shown in small studies to have similar effects to whey protein on body composition.
Pea protein has a PDCAA (digestible indispensable amino acid score) of .89 (whey is 1). When combined with rice, hemp, and/or soy in certain combinations, you can get this number to 1.0–the same as whey!

While pea protein hasn’t been studied as much as whey or soy, it is a promising protein source for those looking for alternatives to dairy proteins. Again, organic pea protein is always a safer choice because you’re ingesting less pesticides.

Benefits and Risks of Soy Protein Powder

Soy protein is another popular plant-based protein powder. Most men should avoid it because it contains isoflavones and phytoestrogens that share similarities with estrogen.

It’s often extracted using hexane, a petroleum-based solvent … and most soy comes from genetically modified (GMO) soybeans.

However, according to several studies, soy protein may have body composition benefits for older women.

One study showed that a daily supplement of soy protein prevented increases in subcutaneous and total abdominal fat in older women. Another showed soy protein had a mild effect on body composition in elderly women.

One caveat: whey has been shown to be more effective than soy for improving lean body mass when combined with resistance training. So if lean body mass is your goal, you may want to consider other protein sources than soy if you’re using a protein powder.

How Is Protein Powder Made?

Protein powder processing methods depend on the type of protein and the company making it.

Whey Protein Processing

Most commercial whey protein powders are made using a high-heat, acid-flushed, “ion exchange” process to separate the whey from the cow’s milk. This can strip away vital nutrients.

So why do companies use it?

Because processing protein with acids is cheaper, of course.

If you decide a whey protein supplement is best for you, I recommend choosing one that’s from grass-fed cows, cold processed, and has zero sugar and as few ingredients as possible.

What if you can’t tolerate milk-based products or prefer plant-based protein powders though?

Plant Based Protein Processing

Many of the supposedly-healthy plant proteins used in supplements and packaged foods today are processed using hexane, a petroleum-based neurotoxin. Using hexane is an efficient and highly profitable way for food manufacturers to remove oil from plants and separate the protein.

If you decide a plant protein powder is a better option for you, look for plant-based protein powders that are organic and “enzymatically sprouted,” which means all-natural enzymes are used rather than chemicals to separate the protein from the plant.

Also, sprouting grains used in plant-based powders (e.g., rice, pea, amaranth) increases many of the plants’ key nutrients, including B vitamins, vitamin C, folate, ﬁber, and essential amino acids often lacking in grains, such as lysine. Sprouted grains may also be less allergenic to those with grain sensitivities.

Who Should Take Protein Powder?

Protein powders are not just for gym rats. In fact, most people could stand to get more protein in their diets. Here’s why:

For healthy adults, low protein diets can lead to weight gain and increased fat mass.
Eating more protein can help increase levels of the hormone glucagon, which helps control body fat.
Eating protein can help strengthen bones as you age.

Adding protein powders to your daily regimen is an easy way to get more protein in your diet.

So How Much Protein Do You Need to Achieve Maximum Benefits?

It depends on several factors:

How much muscle you currently have. The more muscular you are, the more amino acids your body needs to maintain your current body composition. If you don’t know your body composition and want to make real, measurable improvements to your health, go see a personal trainer who offers body composition analysis so you can get a “baseline” of where you’re currently at.
Your activity level. The more you move, the more protein your body needs.
Your age. The older you get, the more protein your body needs to maintain its muscle.
Your hormones. If your body has high levels of growth hormone and insulin-like growth factor 1 (IGF-1), it will use protein more efficiently than someone with low levels. These hormones decrease as you age, which is one of the reasons why older adults need more protein.

So back to the original question: how much protein do you need?

The current recommendation for protein intake is 0.8 grams per kilogram (or around 0.36 grams per pound) of body mass in generally healthy adults.

However, this protein intake recommendation is only to prevent protein deficiency and maintain nitrogen balance in the body (a negative nitrogen balance indicates that muscle is being broken down and used for energy).

It’s not necessarily optimal.

Studies show that athletes, active people, and older individuals may require even more protein (1.4 – 2.0 g/kg of body weight).

In a study published in the Journal of the International Society of Sports Nutrition, researchers compared muscle development in three groups of athletes on the same exercise routine but with different protein intake levels.

One group was given 1.4g/kg of body weight, the second group received 1.8g/kg of body weight, and the third group got 2.0g/kg of body weight.

The researchers found that 1.8 grams per kilogram of body weight was sufficient to see favorable changes in body composition in athletes.

Non-athletes and particularly older adults need at least 0.8 g/kg per day to help preserve current levels of muscle (or “lean body”) mass.

This is the bare minimum though.

Most health experts who have studied protein extensively recommend closer to 1 gram of protein per pound of bodyweight each day for most people.

For further reading, see our article How Much Protein Do You Need Each Day?

When Should I Take Protein Powder for the Most Benefit–Before or After a Workout?

If your goal is to lose body fat and increase lean body mass (muscle), then the answer is both.

In a study published in the Journal of the International Society of Sports Nutrition, researchers concluded the following:

High-quality protein dosed at 0.4–0.5 g/kg of LBM at both pre- and post-exercise is a simple, relatively fail-safe general guideline that reflects the current evidence showing a maximal acute anabolic effect of 20–40 g

That’s 27-34 grams of protein both before and after a workout for a 150-pound adult.

Couple other interesting things the study authors noted:

Despite claims that you need to take protein immediately (within 1 hour) after a workout to maximize gains, evidence-based support for such an “anabolic window of opportunity” is far from definitive.
Even minimal-to-moderate pre-exercise high-quality protein taken immediately before resistance training is capable of sustaining amino acid delivery into the post-exercise period. In other words, eating protein before your workout may have more impact.

Long story short, eat a little protein before and after a workout if building muscle and/or losing body fat is your goal.

What Is the Best Protein Powder?

“Best” is an ambiguous term. The best protein supplement for you depends on your age, your health goals, and a number of other factors.

Here are a few common things to consider:

What protein powders get absorbed by your body best?
What are the benefits and risks of all the ingredients in your protein powder?
What protein powders do not cause digestive distress (gas, bloating, etc.) when you take them?
What type of protein is best for your unique health needs (losing muscle, building fat, etc.)?

I personally make a big shake with a variety of protein powders (80-100 grams total) and will split it up into two or three shakes that I’ll drink at various points throughout the day.

The criteria I use to select protein powders is quite simple:

Natural, USA-sourced ingredients I can pronounce
No added sugar or other junk
Reasonable cost per gram of protein

Pure Food is one of the few powders that meets these standards.

Choosing a protein powder is a highly personal decision though.

For most people, the potential benefits of protein powder outweigh the risks if your diet is lacking in protein and/or you want to improve your body composition.

nutrition, reviews

The Best All Natural Protein Powder for Women

Posted on April 5, 2023April 5, 2023 by Scott Christ

I must admit I had some trepidation when writing this post.

That’s because:

a) I’m a man who sells a protein powder, and

b) There is no single best protein powder for women.

Stay with me though …

Because there are certain objective criteria you can look at and questions you can ask to evaluate protein powders to find the best one for you (whether you’re a woman or a man).

In this post I’ll share those insights with you.

Plus, I’ll show you supposedly all-natural ingredients to avoid based on my 15+ years as a science writer/researcher in the health and wellness industry and founder of my own small nutrition company.

Let’s get going …

Compare 30+ of the best all natural protein powders by ingredients, nutrition, cost, and more.

Types of Protein Powder for Women and Men

We’ll begin by looking at several types of protein.

Whey Protein

You may have heard that whey protein is the best type of protein powder for women.

That may not be the case though.

Here’s why …

Whey is derived from dairy and while it doesn’t contain as much lactose as milk, it does still contain a small amount, which can be problematic for anyone sensitive to dairy-based products.

According to the National Institutes of Health, 65 percent of adults have a reduced ability to digest dairy (this is called lactose intolerance).

Lactose intolerance can cause any number of the following:

Bloating and gas
Gastrointestinal discomfort
Imbalance of gut bacteria (which promotes dysbiosis of the gut)
Weakness and fatigue
Headaches
Irritability

Aside from these inflammatory responses lactose intolerance may leads to, whey is also hyper-insulinogenic. This means your body secretes a lot of insulin when you eat it.

Hyperinsulinemia is associated with hypertension, obesity, dyslipidemia, and glucose intolerance (collectively known as metabolic syndrome).

Can whey protein help if you’re a woman looking to gain lean body mass / improve body composition? It appears so.

But the potential side effects may outweigh the benefits for those with a lactose sensitivity. Some manufacturers add the digestive enzyme lactase to effectively “cancel out” the lactose in their products.

Plant-based Proteins

Soy Protein

While there are studies that show soy might have some benefits for older women such as lowering cholesterol, easing menopausal symptoms, and reducing risk of breast cancer, other research casts doubt on these findings.

A report published by the DHHS Agency for Healthcare Research and Quality, Effects of Soy on Health Outcomes, concluded that there was “little evidence to support a beneficial role of soy and soy isoflavones in bone health, cancer, reproductive health, neurocognitive function, and other health parameters.”

Perhaps most alarmingly for women, soy may stimulate the growth of breast cancer cells.

Also, most non-organic soy protein is derived from GMO crops.

Rice Protein

Whey protein is commonly thought of as a superior protein source for women looking to improve body composition (lose fat, increase muscle) compared to plant-based protein powders.

However, when one group of researchers studied whey vs. rice protein head to head, they found that both whey and rice offered similar post-exercise body composition benefits … there were no statistically significant differences between the two groups.

Another study found that leucine, the key amino acid to activate muscle building, was absorbed faster from rice protein than leucine from whey protein. The study also found that amino acids in brown rice protein are highly bioavailable and are non-statistically different from whey protein in trained athletes, despite claims from whey proponents claiming superior digestibility and “bioavailability.”

However, certain brands of rice protein have tested high for heavy metals like arsenic, which has made rice protein the source of much debate as well.

If you’re going to use a rice protein powder, make sure you ask the manufacturer for the heavy metal counts.

Finally, rice protein may be more beneficial when combined with other plant sources …

Pea Protein

Pea protein is one of the best plant-based sources of protein if you’re looking to replace body fat with lean muscle. It may also help you:

Lower levels of the hunger hormone ghrelin and decrease your risk of heart disease and kidney disease.

Pea protein has an impressive amino acid profile that may be complementary with other plant-based sources like rice and hemp.

Hemp Protein

Hemp protein is generally made of about 50% protein and 50% fiber. Because of this, some critics knock it as a protein source.

But hemp is one of the only vegan protein sources that contains all nine essential amino acids.

And hemp protein provides the essential fatty acids Omega-3 and Omega-6 in a well balanced 3:1 ratio.

Consuming hemp is safe, healthy and legal (no, it won’t get you high). On top of that, hemp protein powder may help improve heart health, decrease osteoporosis risk, reduce sugar cravings and boost your immune system.

When combined with other plant proteins it offers a powerful plant-based complement.

Other Plant Based Proteins Powders

There are plenty of other plant-based protein sources on the market (pumpkin seed, sacha inchi, flax, chia, barley, and algae, to name a few).

Not many of them have been studied in humans yet though.

This doesn’t make them bad options. Just stick with ones that are a) organic and b) processed using low heat methods (otherwise, vital nutrients can get destroyed).

What’s the Best Protein Powder for Weight Loss?

Most protein powders can help you lose weight as long as you create a calorie deficit.

Unfortunately, many of the protein products out there are marketed as weight loss supplements with “all-natural ingredients.” I’ll talk about the latter point in a minute, but the truth is, there’s no such thing as a “weight loss protein powder”.

There’s evidence that eating a high protein, plant-based diet is one of the best ways to lose weight.

Supplement companies use this data to their advantage and market their products to supposedly help women lose weight.

Check out this report from the National Institutes of Health for more info about common ingredients touted for their weight loss benefits (spoiler alert: most don’t have a strong body of evidence to support their supposed efficacy).

There are actually certain ingredients protein powder manufacturers put in their products that may do more harm than good for some women … even though they’re marketed as all natural and clean.

Here are a few, in particular, to think twice about …

Protein Powder Ingredients Women Should Avoid

Red Flag Ingredient #1: Sugar

I’ve reviewed many protein powders that contain 10 grams or more of added sugar per serving.

That’s roughly half a day’s worth if you’re a woman and a third of a day’s worth if you’re a man.

Sugar is one of the biggest causes of weight gain, type 2 diabetes, and obesity.

Doesn’t matter if it comes from all-natural honey or highly-processed high fructose corn syrup … they produce the same metabolic responses in your body.

And artificial sweeteners like sucralose and sugar alcohols like xylitol may be worse.

Red Flag Ingredient #2: Natural Flavors

The FDA allows food companies to use the term “natural flavors” to describe any food additive that originated in nature. They’re now the 4th most common ingredient on food labels.

In a fascinating 2011 interview that aired on 60 Minutes, scientists from Givaudan, one of the largest companies in the $24 billion flavor market, admitted their number one goal when creating flavors was to make them addictive!

One of my biggest beefs with these “all natural” flavors is protein powder manufacturers don’t have to tell you what’s in them.

David Andrews, Senior Scientist at the Environmental Working Group (EWG), has this to say about so-called “natural” flavors:

The truth is that when you see the word “flavor” on a food label, you have almost no clue what chemicals may have been added to the food under the umbrella of this vague term. For people who have uncommon food allergies or are on restricted diets, this can be a serious concern. [Natural flavors] will often have some solvent and preservatives—and that makes up 80 to 90 percent of the volume. In the end product, it’s a small amount, but it still has artificial ingredients.

Here’s my final red flag …

Red Flag Ingredient #3: Fillers, Gums, Emulsifiers

We talked about potential allergens and additives in flavors. But there are some other common ingredients to be wary of when you see them on the ingredients list of protein powders.

Food manufacturers love these fillers because they have unique properties that add desirable texture and/or shelf life to processed foods.

But they may come at a price: many have been shown to cause digestive distress and gut imbalances and/or raise your glycemic load, which can lead to a whole other set of issues.

Gums (xanthan, locust bean, arabic, carrageenan, guar, carob, etc.)
Lecithins (soy and sunflower)
Dextrins (maltodextrin and rice dextrin)

Red Flag Ingredient #4: Non-organic Ingredients

If you’re using a protein powder, particularly a plant-based one, that doesn’t have organic ingredients, there’s a high likelihood all of those ingredients are sprayed with pesticides and other chemicals.

If you’re in the dark about how these pesticides can impact your health, read what scientists have to say.

Summary: What’s the Best All Natural Protein Powder for Women?

Let’s not sugarcoat it: most ~~women~~ humans buy nutritional supplements like protein powders because they want to look better and/or feel better.

But what if looking and feeling better comes with a price?

Many protein powders have ingredients that cause inflammation, change your gut flora, raise your blood sugar, or worse.

Even most of the ones marketed as “all natural” have some type of highly-processed pseudo-food like gums, fillers, and other additives.

Most of them are deemed safe for consumption by the FDA … but “natural” has quickly become an ambiguous and over-marketed term in the protein powder business.

At the end of the day, to find the best all-natural protein powders for you, start with the ingredients: do you only see ingredients you recognize as real food on the label or are they pseudo-foods that contain added sugar, fillers, additives, and other junk?

In most cases it’s the latter, unfortunately. In my opinion, the potential price you’ll pay down the road is not worth the risk when it comes to protein powders that contain these types of ingredients.

The best protein powder for you depends largely on your health and fitness goals too.

Are you trying to lose body fat? Gain muscle mass? Eat cleaner, more natural foods?

Again, the ingredients and nutrition facts are really the only objective source of truth you should be using to evaluate your protein powder. If you have further questions/comments, reply at the bottom!

Click here to get my spreadsheet comparing 30+ protein powders/shakes by ingredients, nutrition, cost, and more.

nutrition

Essential and Non-Essential Amino Acid Chart

Posted on December 10, 2019December 10, 2019 by Scott Christ

“Amino acids” is one of those buzz terms you probably hear quite often if you’re interested in health and wellness. After reading this article, you’ll understand:

What they are
Why you need them
The difference between essential, non-essential, and branched chain amino acids (BCAAs)

I’ll also show you an amino acid chart for both Pure Food Protein flavors, since it’s a common question I get from customers.

Let’s jump right in …

What Are Amino Acids?

If proteins are the “building blocks of muscle,” amino acids are the building blocks of protein.

Your body uses amino acids to make proteins that help you break down food, grow/repair muscle and other body tissue, and perform many other functions.

There are around 500 amino acids scientists have discovered. Since only 20 appear in human genetic code, we refer to these as the “standard 20“. Here they are, in all their chemical compound glory:

Types of Amino Acids

There are three main types of amino acids:

1. Non-Essential Amino Acids

Your body makes 11 out of the 20 standard amino acids. This means it’s not “essential” to eat foods that contain them, since your body creates enough.

The 11 non-essential AAs include: alanine, arginine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine, and tyrosine.

2. Essential Amino Acids

Unlike non-essential AAs, your body can’t make essential amino acids, which means you must get them from the foods you eat. The 9 essential amino acids are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

3. Conditional amino acids

Arginine has a star next to it in the image above because it’s also considered a “semi-essential”, or conditional amino acid. Your body only needs these types of AA’s in certain situations (when you’re stressed or sick, for example).

Conditional amino acids include arginine, cysteine, glutamine, tyrosine, glycine, ornithine, proline, and serine.

So what happens when you don’t get enough essential amino acids in your diet?

First, a lack of essential amino acids from foods in your diet affects your body’s ability to use protein.

Protein deficiency impacts pretty much all of the body’s organs and systems.

Protein deficiency is one of the biggest public health problems in the world, accounting for about 30-40% of hospital admissions in developing countries.

However, most of you reading this don’t live in developing countries … so should protein deficiency really concern you?

Let’s find out the answer to one of the most common questions I get …

How do I determine how much protein I need?

The short answer: it depends.

The current recommendation for protein intake is 0.8 grams per kilogram (or around 0.36 grams per pound) of body mass in generally healthy adults.

However, this protein intake recommendation is only to prevent protein deficiency and maintain nitrogen balance in the body (a negative nitrogen balance indicates that muscle is being broken down and used for energy).

It’s not necessarily optimal.

Studies show that athletes, active people, and older individuals may require even more protein (1.4 – 2.0 g/kg of body weight).

For healthy adults, low protein diets often lead to weight gain and increased fat mass.

Eating more protein can help increase levels of the hormone glucagon, which helps control body fat. It can also help strengthen bones as you age. And if you’re concerned about negative health effects of protein on kidney function, nearly all of these studies looked at animal sources of protein, not plant-based protein.

One of key indicators of the “quality” of a protein source is not whether or not it comes from a plant or animal … it’s the amount of BCAAs …

What Are Branched Chain Amino Acids (BCAAs) and Why Do You Need Them?

Of the essential amino acids, three account for as much as 33% of muscle tissue – leucine, isoleucine, and valine. These are called Branched Chain Amino Acids, or BCAAs.

Here’s a breakdown of each:

Leucine is arguably the most important BCAA because there’s clinical evidence that shows it helps your body synthesize protein. Aim for 2-3 grams of leucine per day for optimal protein synthesis. (Side Note: 1 serving of both Pure Food Protein flavors have 2 grams of leucine … more on this below)

Isoleucine is another BCAA. It can help your body regulate blood sugar levels and ensure your muscle cells are metabolizing sugar (instead of fat cells).

Researchers have yet to determine an “optimal” isoleucine level.

Valine is the third branched chain amino acid. Based on current research, it’s the least important BCAA for body composition. It’s also the least-studied, so I’ll report back when more clinical data becomes available.

Do You Need a BCAA Supplement?

No.

Get your BCAAs from real food instead.

You may have seen BCAA supplement peddlers state that BCAAs may lead to anabolic effects before, during, and after exercise. However, there are zero double-blind, placebo-controlled clinical trials that show BCAA supplementation is any more effective than getting your BCAAs from food.

If you eat the right amount of protein for your body type, composition, age, and health goals (see above), then there’s no reason to take a BCAA supplement.

Pure Food Amino Acid Chart: Essentials and BCAAs

Vanilla:

Isoleucine	1.108
Leucine	2.117
Valine	1.362
Histidine	0.600
Lysine	1.281
Methionine	0.509
Phenylalanine	1.382
Threonine	0.937
Tryptophan	0.280
Arginine	1.741

Total BCAAs: 4.587 grams

Cacao:

Isoleucine	1.039
Leucine	1.981
Valine	1.279
Histidine	0.565
Lysine	1.197
Methionine	0.479
Phenylalanine	1.294
Threonine	0.880
Tryptophan	0.264
Arginine	1.636

Total BCAAs: 4.299 grams

Wrap Up

Getting the right amount of essential amino acids, and particularly BCAAs, does a body good.

However, contrary to popular belief, you don’t need to choke down whey protein shakes and eat bloody steaks every day to get your BCAAs.

Protein that comes from meat is not “superior” to protein that comes from plants. Research shows that both protein from plant sources and animal sources seem to work equally well in increasing muscle protein synthesis.

You don’t need a supplement either to get your BCAAs each day. Eat plenty of whole, plant-based foods and if you need a little extra protein (remember, athletes, active people, and older individuals do), consider a clean vegan protein powder like Pure Food, which has 4 grams of BCAAs.

See What Pure Food Can Do for You

reviews

Vega Protein Powder Reviews: Nutrition & Ingredients Analysis

Posted on October 5, 2021October 5, 2021 by Scott Christ

When I started looking at the Vega protein powder reviews scattered across the Internet, I noticed they were all missing one hugely important thing: a fair analysis of the stuff that Vega actually puts in their products.

First, a disclaimer: I sell a protein powder. So that naturally invites some bias into the equation. That’s why when I review whether a protein powder is nutritious or not, I look at two objective criteria:

The Ingredients
The Nutrition Facts

They reveal the answers to these important questions:

Are the ingredients all organic and made from real food?
Any allergens or inflammation-causing soy, dairy, or gluten?
Do they contains gums, fillers, and/or natural flavors?
How much protein per serving?
What are the protein sources?
How much sugar is added?
What other sweeteners (real or artificial) do they use?

With that said, let’s dig in!

Researching Plant Protein Powders?

CLICK HERE to get our FREE Google Sheet comparing 25+ brands by nutrition, ingredients, and cost.

Vega Protein Powder Reviews (Summary Version)

Vega is one of the biggest plant based protein powder brands on earth. WhiteWave–the gargantuan corporation that makes soy-based products Silk and So Delicious–acquired Vega for $550 million in 2015. (side note: Dannon, the huge yogurt maker, acquired WhiteWave in 2016 for $10 billion!)

Here’s what I found out by looking at Vega’s ingredients and nutrition facts information:

	Vega Protein Smoothie Review	Vega Protein and Greens Review	Vega Sport Protein Powder Review	Vega One Review	Vegan Clean Protein Reviews

Calories	90	110	160	170	130
Grams of Protein	15	20	30	20	25
Protein Source(s)	Pea protein, saviseed protein, hemp seed protein, brown rice protein	Pea protein, brown rice protein, hemp seed protein, sacha inchi protein	Pea protein, pumpkin seed protein, organic sunflower seed protein	Pea protein, hemp protein, sacha inchi protein	Pea protein, hemp protein, pumpkin seed protein
Grams of Sugar	2	2	1	1	1
Free of “Natural” Flavors	No	No	No	No	No
Free of Gums & Thickeners	No	No	No	No	No
Organic	No	No	No	No	No
Vegan	Yes	Yes	No	Yes	No
Amazon Reviews	3.9	3.9	4.0	4.0	3.5
Cost Per Gram	$.05	$.04	$.05	$.06	$.05
Nutrition Facts (click/tap to enlarge)
Ingredients (click/tap to enlarge)

I noted a few red flags here, as you may have noticed in the ingredient images above.

Here’s why …

Vega Review (Extended Version)

There are several things I wish Vega would improve with its line of protein powders:

They’re not organic.
They contain “flavors”.
They use gums, fillers, and other highly processed ingredients.
Some of their processing methods involve heat treating, which kills essential nutrients and means their products are not raw.

Let’s explore each of these…

Issue #1: Not Organic

Here’s the deal:

[bctt tweet=”Non-organic ingredients means there could be chemical pesticides and herbicides in your protein shake.” username=”nutritionguy”]

If there’s one reason to spend a few more dollars on an organic product, this is it.

Eating foods contaminated with pesticides increases the odds you will get cancer, diabetes, Alzheimer’s and many other diseases. See this video from Dr. Michael Greger of NutritionFacts.org:

This is Vega’s explanation for why they don’t use more organic ingredients (you can find this on the FAQs page of their website):

As demand for organic ingredients grows, it’s getting easier every year to find reliable sources of organic ingredients, but the cost of certification remains prohibitive for smaller-scale farmers.

C’mon Vega, you guys were acquired for half a billion dollars! You’re telling me you can’t find reliable sources of organic ingredients?

I run a protein powder business that’s 1/5000 of the size of yours and I have had no problems.

They’re right–it does cost more to produce organic ingredients. A lot more.

But when you’re owned by Big Food, unfortunately you often need to put shareholder profits first.

In my humble opinion, and according to the latest and greatest research, paying more for products with organic ingredients is worth every penny for your long-term health and wellbeing.

[bctt tweet=”Vega’s use of non-organic ingredients is the #1 reason why I recommend avoiding their products.” username=”nutritionguy”]

Problem #2: Natural Flavors

David Andrews, senior scientist at the Environmental Working Group, said:

“[Natural flavors] will often have some solvent and preservatives — and that makes up 80 to 90 percent of the volume. In the end product, it’s a small amount, but it still has artificial ingredients.”

Andrews go on to point out that adding any type of “flavoring,” both natural and artificial, means you may be ingesting anywhere from 50 to 100 ingredients.

All of Vega protein powders–Vega One, Sport, Clean, Protein and Greens, and Protein Smoothie–contain natural flavors. Even their newest product, “Clean Protein,” has two types of natural flavors:

These heavily processed ingredients are not “clean!”

When I wrote the first version of this review in November, 2016, Vega All-in-One Nutritional Shake listed 4 types of natural flavors on its ingredients label:

Now they only list “natural flavors” once.

At least they’re making progress. But the problem is, we still don’t know what’s in those flavors.

I contacted Vega and asked.

It’s a question many others must have asked, because their quick response–while friendly–sounded well-rehearsed:

Natural flavors include a variety of compounds obtained from the natural essence or extracts of plants to produce the characteristic flavor and aromatic sensation of the intended (and labeled) flavor. The essences and extracts can be from a spice, fruit or fruit juice, vegetable or vegetable juice, herb, bark, bud, root, leaf or similar plant material, but always exclusively plant-based, and never artificial. These natural flavor blends are proprietary.

Here’s the bottom line, gang:

Unless you know exactly what those “variety of compounds” are, I recommend avoiding products that have them.

Learn more by downloading my FREE report about natural flavors here

Problem #3: Gums, Fillers, and Other Processed Ingredients

Beyond Vega’s “natural flavors,” there are a handful of other ingredients in most Vega protein powders I don’t like. These are called “gums,” which are thickening agents/fillers. Some of them can cause digestive distress for many people.

Problem #4: High Heat Processing Destroys Vital Nutrients

I also asked Vega about how they process the ingredients in their protein powders.

Here’s what they said:

There are certain ingredients that are heated. For example our SaviSeed protein is heated in order to make it easier on the body to digest. Our products are not considered raw.

While it’s true heating makes certain ingredients easier to digest, it also can destroy many vital nutrients in the plant. All protein powders (and all foods, for that matter) are “processed” to some extant. But clearly Vega more so than others.

Summary: Is Vega Protein Good for You?

While I admire what Vega has done for plant-based nutrition as a whole and I respect them for politely answering all my questions, I’d like to see them make a line of all organic products and stop using flavors, fillers, and gums.

As you can see from my reviews above, Vega Protein and Greens, Vega One, Smoothie, Vega Sport, and even Vega Clean protein powder products all have at least one of these ingredients.

Problem is, if they’re not organic, they may contain additives, preservatives, gums and fillers that may cause intestinal distress and bloating, and exacerbate existing GI conditions.

For those reasons, I recommend choosing another powder if healthy, clean ingredients is your top priority.

fitness

The Effect of Sleep on Muscle Growth, According to Science

Posted on April 13, 2023April 13, 2023 by Scott Christ

How many hours would you say you sleep in an average night? If you answered 7-9, the National Sleep Foundation says you’re doing pretty well.

Around 40 percent of us get less than 7 hours though.

If building lean muscle mass is important to you, your lack of shut-eye may be a bigger problem than you think. Let’s dig a bit deeper into what the science says about the effect of sleep on muscle growth.

effect of sleep on muscle growth — This is exactly what I look like when I sleep.

Not getting enough sleep inhibits your ability to grow muscle

Research shows that being sleep-deprived can actually encourage loss of muscle mass and hinder muscle recovery after a tough workout. Sleep deprivation can have major effects on athletic performance too, especially for endurance athletes.

Lack of sleep affects your ability to grow and repair muscle regardless of your age.

One study showed that a week of sleep deprivation in otherwise healthy young men resulted in decreased testosterone levels and increased spikes of cortisol, a stress hormone. Furthermore, cortisol levels may stay elevated until the following evening when you don’t get enough sleep.

Another study found that from ages 30 to 40, the total amount of growth hormone secreted during a 24-hour span decreases by two-to-three times. So for all you thirty-somethings, you already have biology working against you … don’t compound it by thinking you can get by on 4-6 hours per night (a common range among my more ambitious friends).

Finally, there’s a connection between shorter periods of sleep and weight gain leading to obesity. So even if you’re healthy now, as you age, not getting enough sleep can catch up with you.

If you’re having trouble falling asleep, check out this step-by-step guide to falling asleep. If you have trouble staying asleep (like me), here’s a helpful resource.

There’s a silver lining in all this though …

Getting ample sleep encourages muscle growth

While it’s clear that being under that 7-9 hour threshold may negatively impact your muscle gains, getting some extra rest is a proven way to encourage more muscle growth.

In one sleep extension study, a group of researchers instructed six basketball players to get as much extra sleep as possible following two weeks of “normal sleep”. The researchers found that these athletes exhibited faster sprint times and increased free-throw accuracy at the end of the sleep extension period (as well as decreased fatigue and improved mood).

The same group of researchers conducted another study in which swimmers increased their sleep time to 10 hours per night for 6–7 weeks. These athletes showed improvements in 15 m sprint time, reaction time, turn time, and overall mood.

But you don’t need to sleep for 10 hours a night to see improvements. Getting in that 7-9 hour range is what’s most important.

During those weeks where 7+ hours just isn’t going to happen because of other circumstances going on in your life, there are a couple things you can do, according to science:

Take a nap. Athletes suffering from some degree of sleep loss may benefit from a brief nap, which can decrease your likelihood of muscle loss.
Eat some protein (or drink a protein shake) before bed. Eating protein before bed may help your body recover from a workout faster.

Here’s the bottom line about the effect of sleep on muscle growth: if you focus on getting 7-9 hours of sleep every night, you will build more lean muscle and decrease muscle deterioration after age 30.

Don’t underestimate the importance of a good night’s sleep!

reviews

Best Plant Based Protein Powder Reviews / Comparison Chart

Posted on April 4, 2023April 4, 2023 by Scott Christ

The best plant based protein powder for you may be completely different than me.

Your age, activity level, health goals, pre-existing conditions, and hormones all play a part in determining the right powder for you.

Generally speaking though, there are two pieces of objective data we can use to evaluate “the best” protein powders:

1.) The ingredients, and 2.) The nutrition facts.

For this review, we analyzed the nutrition and ingredients for 20+ of the (supposedly) healthiest and best plant based / vegan protein powder brands.

If you currently use (or are looking to find) a healthy plant-based protein powder, here’s some bad news:

99 percent of plant based protein powders we analyzed (even the “best” organic protein powder brands) have chemical additives, fillers, gums, and/or sugars.

If you want to find the ideal plant protein powders for your health, our reviews will reveal:

Why most whey and vegan protein powder brands are not what they say they are (and 5 questions you should always ask to find the cleanest and healthiest ones).
Why most vegan protein powder reviews you find online are biased.
What several top health experts (including a world renowned cardiologist) look for in their protein powders.
How 20+ of plant protein powders compare in terms of ingredients, nutrition, and cost.

This review is massive at 2,800+ words … so we broke it up into three sections. Scroll down or click/tap the green and grey boxes below to navigate to each section.

Why Most Plant Based Protein Powder Brands Are Not That Good for Your Health

How to Find the Best Plant-Based Protein Powders: What Health Experts Say

Compare 20 of the Best Vegan Protein Powder Brands

Note: We do sell our own organic plant-based protein powders, which of course means we’re biased. That’s why these reviews are NOT based on subjective criteria like taste; rather, we will look at how our products compare to the competition when it comes to:

Protein Sources
Nutrition (calories, protein, and sugar per serving; sweeteners used)
Ingredients (gums, flavors, fillers used; organic ingredients)
Cost Per Gram of Protein

Why Most Plant Based Protein Powder Brands Are BAD for Your Health

Protein manufacturers spend lots of dough to convince you their products are “clean” and healthy. We’re talking millions of dollars on marketing and fancy packaging with bogus health claims.

But fear not, because there’s an easy way to cut through their b.s. and find out if a protein shake is actually good for you. The first step:

Read and understand the nutrition facts and ingredients in your protein powder.

It’s the only objective piece of information you have to judge whether the ingredients are “clean” and “healthy” or not. Here are 5 things to look for on the nutrition panel/ingredients list:

1. How many grams of sugar do you see?

Sugar is sugar. It all turns to fat in your body. Doesn’t matter if it’s from honey, maple syrup, molasses, or coconuts (although I do enjoy raw honey in moderation).

Bottom line: Avoid all protein powders with added sugars.

2. Which artificial sweeteners do they use instead of real sugar?

A “clean” plant protein should definitely not contain chemical sugars like saccharin, aspartame, acesulfame potassium, and sucralose anymore. But protein manufacturers are notorious for sneaking so-called “all-natural” sweeteners that may not be so good for you into their products. Here are a few to be wary of:

Xylitol is a cheap, processed “sugar alcohol” that can cause serious gut imbalances.
Monk fruit (luo han guo) is a popular sweetener many protein powder companies use. It’s commonly made using ethanol chemical resins and often contains junk fillers. Organic monkfruit extract that doesn’t contain extra fillers is a good sugar-free sweetener (the taste can be extremely bitter when companies use too much though, which is often the case).
Stevia. The stevia most protein companies use is chemically-derived and loaded with fillers. Organic stevia leaf extract is the healthiest option when it comes to stevia.

Bottom line:

The best plant based protein blends use organic, real food ingredients and all-natural (or no) sweeteners … not fillers and junk.

And again, 1 gram of total sugar should be your limit per serving.

3. What other highly-processed ingredients (flavors, gums, fillers, etc.) do they add?

Here are a few ingredients you’ll find in the majority of the so-called healthiest protein powders:

Natural flavors. Up to 90 percent of “natural” flavors have chemical solvents and preservatives. If you see them on the ingredients list, make sure you ask the manufacturer how they’re made and what’s in them.
Gums. Many so-called clean plant protein powders contain gums like carrageenan, guar, xanthan, locust bean, konjac, and acacia. Gums make vegetable protein products easier to mix and blend … but there are some reasons for concern with some of them. Many people report gut issues and certain gums have been shown in clinical studies to produce laxative effects, gas, and bloating. I recommend people with sensitive guts and GI issues avoid protein powders that have gums.
Lecithins. The most common way to make lecithins involves using a petroleum-based neurotoxin called hexane. Avoid powders with this cheap soy- and sunflower-based filler … or at the very least make sure it’s organic if your powder has it.

plant protein comparison chart — *This is why it’s so hard to find a healthy protein powder–you have to cut through a lot of b.s. to find the hidden junk.*

Bottom line: Avoid vegan protein powder with flavors, gum, or lecithins if you have a sensitive gut.

4. What types of protein do they use?

Whey has long been considered the gold standard for packing on muscle.

And it’s true: whey has a lot of clinical evidence that shows it’s a good source for those looking to improve body composition.

However, whey protein brands like to talk up their efficacy without mentioning the possible side effects. And there are lots of them for many folks.

If whey works for you, that’s great. Regardless of whether you choose a whey or plant protein, I recommend sticking with a protein powder with organic ingredients though.

If the ingredients in your protein powder are not organic, chances are it’s sprayed with pesticides, and most of these powdered vegetable ingredients come from countries outside the U.S., where regulations may not be as strict.

Whether you choose a plant-based or animal protein like whey, pay a little more for organic. It’s worth it for the sake of your health.

Bottom line: If your protein powder isn’t organic, you’re likely drinking chemical pesticides with that protein shake.

5. How are their ingredients processed?

This is a tricky one because protein manufacturers rarely disclose this information.

Most whey protein is made using a high heat, acid-flushed process. Many companies that use plant-based / vegetable proteins also use high temperature processing methods, and some even use hexane.

These high-heat, chemical methods destroy vital nutrients in the plant and are definitely not things you want to be ingesting.

A small handful of protein manufacturers will disclose how they make their proteins. Most won’t though. When in doubt, ask. If they don’t know or don’t tell you, this is a big red flag.

Bottom line: Always ask the manufacturer how their proteins and other ingredients are processed.

Why Most Vegan Protein Powder Reviews You Find Online Are Unreliable

Most plant protein reviews you see online have a vested interest in selling more products.

If you visit the manufacturer websites, you’ll see a cherry-picked selection of 5-star reviews. But these don’t tell the whole story.

Amazon used to be a good source of unbiased reviews. But companies have figured out how to manipulate these and reward consumers for buying their product and leaving a good review, so these aren’t the best source of unbiased information anymore either.

As a consumer, it’s up to you to review the ingredients, the nutrition facts, and the company to judge for yourself if it’s worth your investment. It’s no easy feat, and most people just don’t have the time to do the level of research required to make sure you’re not getting a tub full of junk ingredients from China.

So with that in mind, let’s talk about how some health experts choose their vegan protein powders …

How to Find the Best Protein Powders: What Health Experts Say

I asked several health and wellness gurus, “What are the top things you advise people to look for when choosing protein powders?” Here’s what they said:

Joel Kahn, M.D.

America’s Holistic Heart Doc, University Professor, Founder, The Kahn Center for Cardiac Longevity

“I recommend clean plant-based protein powders to my patients and use them myself in a morning smoothie. When they ask me about whey my answer is “No Whey“!”

Michelle Davila , N.D.

Licensed Naturopathic Physician

“In general, I recommend that my patients look for real food ingredients in anything they purchase, and avoid ingredients like artificial colors and flavors, preservatives, artificial sweeteners, high fructose corn syrup, and hydrogenated oils. If cane sugar or another refined sweetener is listed, it should be organic and one of the last ingredients listed. Look for organic, hormone-free, non-GMO products. Casein and soy tend to be more allergenic than other proteins and should be avoided in general.”

Carolyn Scott-Hamilton

TV Host & Media Personality, Celebrity Vegan Chef, Holistic Nutritionist

“For me, it must be vegan but after that I look for powders that aren’t full of fillers, sugars and extra junk. I love pure, clean powders that are non-GMO and I know how to pronounce the ingredients ; )”

Alisa Fleming

Founder, GoDairyFree

“Since protein powder can be a daily food, I think it’s important to be sure you are comfortable with every single ingredient. I may not be as particular about a “once in a blue moon” treat, but if it is going to be in my daily diet rotation, I want to make sure it doesn’t have any questionable ingredients.”

Myra Mingo

Founder, The Happy Health Freak

“I look for vegan protein powders with very few ingredients, no soy or gluten and sweetened naturally without chemicals.”

Samantha Shorkey

Vegan Coach and WNBF Bikini Pro

“At this point in my vegan bodybuilding career, I like to think of myself as a connoisseur of the top vegan protein powders. I’ve literally tried ‘em ALL! The ones I tend to gravitate the most towards are of course, the ones that taste good, have a nice texture that isn’t too gummy, chalky or gritty and are high in protein but low in fats and carbs. I prefer to eat my calories rather than drink ‘em so texture and consistency is super important. I want my protein “pudding” to be creamy. I also try to avoid protein powders that are chalk full (no pun intended) of added sugars or fake sugars. Usually the natural sweetness of vanilla and cinnamon is enough for me (and better for staying lean.)”

Best Vegan / Vegetarian Protein Powder Reviews: Compare 20 Brands

Use our plant protein comparison chart to see some of the best protein powder and nutritional shake brands on the market.

All of these guys make claims about being “clean, “healthy” and “natural”. When you start to peel back the curtain though, you’ll see there’s a lot of hidden junk in pretty much all of most popular brands

1. Protein Sources
2. Calories, Protein, Sugar (g) Per Serving and Sweeteners Used
3. Free of Natural Flavors & Gums/Thickeners
4. Organic Ingredients, Probiotics Added and Cost Per Gram

Protein Sources

Organic fermented pea protein Organic sprouted and fermented whole grain brown rice protein Organic hemp protein

PlantFusion Chocolate	Pea protein isolate, artichoke protein, organic sprouted amaranth, organic sprouted quinoa
Vega One	Pea protein, sunflower seed protein, pumpkin seed protein
Aloha Chocolate	Organic pea protein, organic pumpkin seed protein, organic hemp seed protein
Skoop Chocolate	Organic pea protein, organic rice protein, organic hemp protein
SunWarrior Warrior Blend Chocolate	Organic pea protein, organic hemp protein
Orgain Organic Protein Powder – Chocolate	Organic pea protein, organic brown rice protein, organic chia seed, organic hemp protein
Garden of Life Organic Chocolate Protein	Organic sprouted brown rice protein
Sprout Living	Pea protein isolate, hemp protein powder, rice protein concentrate
Lifetime Life’s Basics	Pea protein concentrate, organic brown rice protein concentrate
MRM Veggie Elite Chocolate Mocha	Pea protein concentrate, organic brown rice protein concentrate
Body Ecology Fermented Chocolate Protein Shake	Pea protein, mushroom protein blend
Healthforce	Organic sprouted brown rice protein, organic hemp protein
Kachava	Organic sprouted brown rice protein, organic hemp protein
Yuve	Pea protein isolate, rice protein concentrate
Philosophie	Organic hemp seed protein, organic reishi mushroom
Sann	Pea protein isolate, rice protein isolate, artichoke protein
22 Days Nutrition	Organic pea protein, organic ﬂax, organic sacha inchi
Growing Naturals Chocolate Power Rice Protein	Organic brown rice
Boku	Organic brown rice, organic cranberry

Calories, Protein, Sugar (g) Per Serving and Sweeteners Used

Calories

Protein

Sugar

134

Organic stevia leaf powder

PlantFusion Chocolate	120 21 1	Monkfruit, Stevia
Vega One Chocolate	140 20 2	Stevia leaf extract
Aloha Chocolate	150 18 4	Organic coconut sugar Monk fruit extract
Skoop Chocolate	150 20 1	Organic stevia extract Organic coconut sugar
SunWarrior Warrior Blend Chocolate	100 17 0	Erythritol Organic rice dextrins Organic stevia extract
Orgain Organic Protein Powder – Chocolate	150 21 0	Organic stevia extract
Garden of Life Organic Chocolate Protein	90 17 1	Organic stevia leaf
Sprout Living	110 19 1	Organic red banana Organic baobab fruit Organic stevia leaf powder
Lifetime Life’s Basics	134 22 5	Fructose Xylitol Stevia
MRM Veggie Elite Chocolate Mocha	130 24 0	Stevia extract Monk fruit extract
Body Ecology Fermented Chocolate Protein Shake	110 15 1	Stevia extract
Healthforce	100 17 2	Organic whole stevia leaf
Kachava	220 24 8	Erythritol Oligosaccharides Stevia
Yuve	155 16 2	Stevia leaf extract
Philosophie	55 10 0	Organic mesquite
Sann	116 21 1	Fructose Stevia
22 Days Nutrition	100 16 2	Organic stevia leaf extract
Growing Naturals Chocolate Power Rice Protein	120 25 3	Organic brown rice syrup solids Organic stevia
Boku	120 18 4	Vermont maple syrup Organic lucuma fruit

Free of Natural Flavors & Gums/Thickeners

FREE OF NATURAL FLAVORS

FREE OF GUMS/ THICKENERS

PlantFusion Chocolate	No (natural chocolate ﬂavor)	No (silica, xanthan gum)
Vega One Chocolate	No (natural chocolate ﬂavor)	No (xanthan gum)
Aloha Chocolate		No (xanthan gum, organic sunﬂower lecithin)
Skoop Chocolate	No (organic ﬂavor, natural ﬂavor)	No (organic acacia gum)
SunWarrior Warrior Blend Chocolate	No (organic chocolate ﬂavor blend)	No (organic guar gum)
Orgain Vegan Protein Powder – Chocolate	No (natural flavor, organic natural ﬂavors)	No (organic guar gum, organic acacia gum, xanthan gum)
Garden of Life Organic Chocolate Protein	No (natural chocolate ﬂavor, natural vanilla ﬂavor)
Sprout Living
Lifetime Life’s Basics	No (natural chocolate flavor)
MRM Veggie Elite Chocolate Mocha	No (natural chocolate mocha ﬂavor)	No (konjac gum, guar gum, tara gum)
Body Ecology Fermented Chocolate Protein Shake	No (natural cocoa ﬂavors with other natural ﬂavors)	No (natural cocoa ﬂavors with other natural ﬂavors)
Healthforce
Kachava	No (natural chocolate ﬂavors)	No (alkalized cocoa, xanthan gum, guar gum)
Yuve	No (natural ﬂavors)	No (corn starch powder, guar gum, xanthan gum)
Philosophie
Sann	No (natural ﬂavor)	No (glycine, guar gum, lecithin)
22 Days Nutrition	No (organic chocolate ﬂavor)	No (organic chocolate ﬂavor)
Growing Naturals Chocolate Power Rice Protein	No (organic ﬂavor)	No (organic guar gum, organic gum arabic, organic sunﬂower oil)
Boku		No (organic guar gum)

Organic Ingredients, Probiotics Added and Cost Per Gram

Organic Protein Sources

Probiotics Added

Cost Per Gram

Bacillus coagulans

0.06

Bacillus coagulans

0.06

PlantFusion Chocolate	No	No	0.04
Vega One Chocolate	No	No	0.05
Aloha Chocolate	No	No	0.08
Skoop Chocolate		Lactobacillus plantarum Lactobacillus bulgaricus	0.11
SunWarrior Warrior Blend Chocolate		No	0.06
Orgain Organic Protein (Chocolate)		No	0.02
Garden of Life Organic Chocolate Protein	No	Bacillus subtilis Lactobacillus bulgaricus	0.04
Sprout Living		No	0.07
Lifetime Life’s Basics	No	No	0.04
MRM Veggie Elite Chocolate Mocha	No	No	0.03
Body Ecology Fermented Chocolate Protein Shake	No	Lactobacillus, Saccharomy ces, Biﬁdobacterium longum	0.10
Healthforce		No	0.06
Kachava	No	Lactobacillus rhamnosus Lactobacillus acidophilus	0.08
Yuve	No	No	0.08
Philosophie		No	0.11
Sann	No	No	0.07
22 Days Nutrition		No	0.11
Growing Naturals Chocolate Power Rice Protein		No	0.06
Boku	No	No	0.09

*Note: I usually update this post at least once per month. However, if you see something that looks inaccurate or you’d like me to analyze and add another product, shoot me an email (Scott@purefoodcompany.com).

Final Thoughts: What Is The Best Plant Based Protein Powder?

“Best” is subjective and depends on your unique health goals and needs. If you value ingredients and nutrition over taste, my criteria for finding the healthiest protein powder for you are pretty simple:

1. Look for ingredients that are organic and come from whole food sources you can pronounce without any additives like fillers, gums, or flavors.

2. Find out the amount of protein per serving, the protein sources, sugar content, and cost per serving in grams.

Is Pure Food Protein a Good Fit for You?

Here’s me being (probably too) honest: if you’re looking for the best tasting plant protein powder, Pure Food isn’t it. We don’t add sugar, artificial junk, and chemical-ridden flavors to make our product taste better.

But if you’re done settling for “average” protein powders and the junk ingredients that wreak havoc on your body and want to try a product that will actually have a positive impact on your health (and the world), then try

The HEALTHIEST plant protein with 100% real food, organic, vegan ingredients +probiotics.

Not only does Pure Food have the best ingredients, it’s the best value for the money at $.06/gram (the same price as Vega, which is NOT organic and has all types of fillers, additives, and “natural” flavors).

Find Out If Pure Food Is Right for You Save

Why do we need protein?

How much protein do you need each day?

Current Dietary Protein Guidelines

How Much Protein Should You Eat Each Day?

Protein Requirements for Older Adults and Elderly to Optimize Muscle Protein Synthesis

How much protein can you eat and absorb at one time?

When should I drink a protein shake for best results: pre- or post-workout?

How much protein is needed in grams per day to build muscle?

Conclusion

Best Supplements to Build Muscle

Protein Powder for Lean Muscle Gain

Plant vs Whey (Animal Protein): Which Is Better for Building Muscle?

Protein Powder Benefits

Protein Powder Side Effects

Creatine to Increase Strength and Build Lean Muscle

Creatine Side Effects

Glutamine to Speed Recovery and Increase Strength Gains

Glutamine Side Effects

Summary

Homemade Healthy High Protein Brownie Recipe

Homemade Healthy Protein Bar Recipe

What Is Protein Powder?

What Happens When You Eat Protein

Different Types of Protein Powders (and Their Benefits and Risks)

Benefits and Risks of Whey Protein Powder

Benefits and Risks of Casein Protein

Benefits and Risks of Brown Rice Protein Powder

Benefits and Risks of Pea Protein

Benefits and Risks of Soy Protein Powder

How Is Protein Powder Made?

Whey Protein Processing

Plant Based Protein Processing

Who Should Take Protein Powder?

So How Much Protein Do You Need to Achieve Maximum Benefits?

When Should I Take Protein Powder for the Most Benefit–Before or After a Workout?

What Is the Best Protein Powder?

Types of Protein Powder for Women and Men

Whey Protein

Plant-based Proteins

Soy Protein

Rice Protein

Pea Protein

Hemp Protein

Other Plant Based Proteins Powders

What’s the Best Protein Powder for Weight Loss?

Protein Powder Ingredients Women Should Avoid

Red Flag Ingredient #1: Sugar

Red Flag Ingredient #2: Natural Flavors

Red Flag Ingredient #3: Fillers, Gums, Emulsifiers

Red Flag Ingredient #4: Non-organic Ingredients

Summary: What’s the Best All Natural Protein Powder for Women?

What Are Amino Acids?

Types of Amino Acids

1. Non-Essential Amino Acids

2. Essential Amino Acids

3. Conditional amino acids

So what happens when you don’t get enough essential amino acids in your diet?

How do I determine how much protein I need?

What Are Branched Chain Amino Acids (BCAAs) and Why Do You Need Them?

Do You Need a BCAA Supplement?

Pure Food Amino Acid Chart: Essentials and BCAAs

Vanilla:

Cacao:

Wrap Up

Researching Plant Protein Powders?

Vega Protein Powder Reviews (Summary Version)

Vega Protein Smoothie Review

Vega Protein and Greens Review

Vega Sport Protein Powder Review

Vega One Review

Vegan Clean Protein Reviews

Vega Review (Extended Version)

Issue #1: Not Organic

Problem #2: Natural Flavors

Problem #3: Gums, Fillers, and Other Processed Ingredients

Problem #4: High Heat Processing Destroys Vital Nutrients

Summary: Is Vega Protein Good for You?

Not getting enough sleep inhibits your ability to grow muscle

Getting ample sleep encourages muscle growth

Why Most Plant Based Protein Powder Brands Are BAD for Your Health