Sometimes you are not able to get the amount of protein that you need to adhere to your strict dietary or workout regiment. You may apply yourself but not see results, trying out new diets to no avail—frustration can occur, and this is understandable. Everybody wants to see a reward for the efforts they put in towards a healthier life.
This is where supplements can help you achieve the optimal intake. You may have heard about various powders, energy bars, and other types of supplements. Which have been recommended to provide you with an effective way to boost your performance during a workout and increase your overall well-being.
However, there are so many different options that it can often become overwhelming. This can take up an unnecessary amount of resources and inevitably instill more frustration than you would like. Because it’s not worth the time or money to individually to test out each product on your own, we have sorted through the options for you and picked the best ones!
- Best Protein powder Supplements
- Best tasting protein bars
- How nitrogen balance works
- Benefits of a high protein diet for health and fitness
- Effects of a high protein diet on health
Below is a list of some of the best protein supplements on the market today.
Just before we get to the list a little more information on protein and its role in our lives.
“Athletes and exercising individuals need more protein.”
“Protein is crucial for muscle repair and recovery.”
“Eat more lean protein.”
Phrases such as this quite frequently get thrown around in sports and exercise nutrition geek-speak. Problem is, the importance of protein is blown way out of proportion.
Sure, you certainly need the stuff. After all, when you eat protein, it gets broken down into protein building blocks called amino acids, and the amino acids are used for everything from cellular repair of all your damaged muscle fibers to a host of other metabolic reactions.
So to determine how much protein you actually should be getting, you need to be familiar with a term called “nitrogen balance.
Best Protein powder Supplements
One of the most acclaimed protein supplements, Optimum Nutrition’s Gold Standard Whey Protein Powder provides a strong balance between quality and quantity. It contains over 90% pure protein making each serving contain 24g of protein, 5.5g of branch chain amino acids and 1g of fat per serving. The taste is also not jarring, coming in a variety of flavors ranging from Banana, Birthday Cake, Chocolate Peanut Butter, Double Rich Chocolate, and White Chocolate Raspberry, for starters. It goes down well and doesn’t feel unnatural, making it easy for digestion and an optimal addition to your workout or dietary plan.
Available in two flavors (Chocolate Smooth and Unflavored) and vegan friendly, MY PROTEIN’s take on a smooth protein supplement provides over 22g of protein per serving. It is sourced from brown rice, pea, and hemp proteins and is also delicious, allowing for a tasty and helpful choice.
Another product from the always reliable MY PROTEIN, this powder is made up of citrulline malate, and malate, aiding in the removal of toxins. This is made for those that consistently engage in intense workouts and can help raise your energy levels. They’re unflavored, sure, but incredibly efficient.
PhD Nutrition’s Diet Whey Protein Powder is made from milk and as a result contains high concentrations of amino acids, which prove essential to a good protein supplement.
This protein powder is made of 100% collagen hydrolysate from hormone and antibiotic free cattle. It is also odorless and unflavoured, making it completely neutral and easy to blend in with whatever drink, shake, or soup you want to blend it into. Perfect for low carb diets, it also has a 60 day no risk, money back guarantee warranty plan, which is helpful for making sure you are satisfied with the product.
This one is geared towards fat loss, having less sugar than in other protein powders. Despite this, there are no artificial sweeteners, containing Stevia instead of sucralose. It also has a lifetime guarantee meaning you can get your money back if you are not satisfied, no further questions asked.
This protein supplement can help increase muscle strength and gut health if used on a daily basis as indicated. It is different in that it is directly sourced from the supplement conjugated linoleic acid (1500mg, hence the title), meaning that it is extra potent. It also comes in easy-to-consume capsules, making the process much easier.
Sunwarrior’s Warrior Blend Organic Raw Vegan Protein Powder is nutritious and tasty and works to specifically help your immunse system and metabolism. It also includes other benefits not seen in typical protein powders, such as helping out your liver and increasing good cholesterol (HDL) and reducing bad cholesterol (LDL).
Best tasting protein bars
VEGAN PROTEIN BARS: Certified USDA Organic, Non-GMO Project Verified, NSF Certified for Sport, Informed-Choice for Sport Certified, Certified Vegan, Gluten Free, Dairy free, Soy Free
HEALTHY PROTEIN BAR: These protein nutrition bars are made from complete multi-sourced plant protein
POST WORKOUT: These organic protein bars are great for refueling and repairing muscles after a hard workout
CARAMEL PROTEIN BARS: These high fiber bars are made to eat anytime throughout the day to help achieve your daily protein intake while keeping you full
Four Decadent Flavors; Peanut Butter Chocolate, Chocolate Min, Chocolate Fudge, Sea Salt Caramel
Pure Protein Chocolate Peanut Butter protein bar is filled with 20 grams of protein. This bar is the perfect combination of high protein for lean muscle and strength along with genuine great taste, you may actually think you’re eating a chocolate bar.
Pure Protein Bars feature the winning combination of high quality protein & great taste. These delicious, gluten free, chocolatey protein bars are loaded with 20 grams of protein, and provide vitamins and minerals to help fuel your super busy day.
Pure Protein Assorted Chocolate Protein Bars provide high-quality protein essential to a nutritious balanced diet & important for supporting lean muscle and an active lifestyle. Pure Protein bars are a convenient, on-the-go, pre- or post-workout snack
Protein helps build muscle & strength, & athletic performance in a variety of sports is linked to muscle and strength. A diet high in protein as well as complex carbohydrates can help ensure that you will be ready to perform – no matter what the sport.
Some people prefer to have a protein bar or shake approximately an hour before a workout in order to provide carbs and protein for energy and muscle support. A bar or shake after a workout can help replenish spent energy and help the recovery process.
The Grenade Carb Killa High Protein and Low Carb Bars live up to their name, allowing you to get high concentrations of protein with the lowest amount of carbs and sugar possible (only 1.5g of each). They also have a large selection of flavors to choose from, including Banana Armour, Caramel, Jaffa Quake, White Chocolate Mocha, among many others.
AVAILABLE ON AMAZON
Or Add To Cart To Buy Later
How nitrogen balance works:
Nitrogen enters your body when you consume protein from food or amino acid supplements, and nitrogen exits your body in your urine as ammonia, urea, and uric acid (all the breakdown products of protein). When the amount of protein you eat matches the amount of you use, you’re in nitrogen balance.
As you can probably deduce, if you don’t eat enough protein, you’ll be in negative nitrogen balance and quite unlikely to be able to repair muscle after a workout (a “catabolic” state. The breaking down of lean tissue ).
If you consume too much protein, you’ll be in positive nitrogen balance, and while you’ll have what you need for muscle repair (an “anabolic” state), there can be some health issues that arise when you achieve too positive a state of nitrogen balance – since all that ammonia, urea and uric acid has side-effects (we’ll get into that in just a bit).
The current US recommended dietary allowance (RDA) is 0.36 grams of protein per pound of body weight per day (0.8g/kg), and was designed for most people to be in nitrogen balance – without protein deficits or protein excess. While athletes and frequently exercising individuals need more protein than this, you’ll frequently see bodybuilders, football players, weightlifters and other big strength and power athletes taking this to the extreme and consuming far in excess of this protein RDA (in some cases up to 2 grams per pound!)
But studies such as this one suggests that even for athletes, there really isn’t much additional benefit of exceeding 0.55 grams per pound of protein (1.2g/kg) if you want to maintain nitrogen balance. If you’re trying to exceed nitrogen balance for the purpose of putting on muscle, this study indicates that you don’t need to eat more than 25% above that 0.54 g/lb, which would be 0.55×1.25, which is 0.68 g/lb, or 1.5g/kg.
So let’s put those numbers into context. I weigh 175 pounds. If I don’t want to gain muscle, and I just want to make sure I’m getting enough protein for muscle recovery and body repair, I should eat 0.55×175, or 96 grams of protein.
Rounded up to a nice even number of 100 grams, that means I could have a couple scoops of protein powder with my morning breakfast.A can of sardines over my salad at lunch, and 4-6oz of chicken with dinner. That’s easily 100 grams, and doesn’t even count the other protein I get from seeds, nuts, grains, legumes, etc
Back to the top
Benefits of a high protein diet for health and fitness
Before listing the top 10 protein supplements, it is important to define the role they play in your overall well-being. On a surface level, protein supplements can help you prevent muscle loss through giving your body different amino acids that help repair and maintain muscle tissue. Protein supplements can also help your overall strength both in your bones and after workout regiments, allowing your body to recover and synthesize protein much quicker if supplements are ingested before and after any given workout.
Through using protein supplements, you can not only increase your overall energy levels before and after workouts, but also contribute to your general performance. Effective dietary plans go hand in hand with protein supplements and can contribute to your endurance, making sure you can get the best out of your planned regiment.
Effects of a high protein diet on health
That being said, you don’t need to workout on a regular basis for protein supplements to help you. If you’re a vegetarian or on a similar diet that limits the amount of protein that you get from certain foods (i.e. meat), protein supplements are able to give you enough protein to keep your diet in order. These different types of protein supplements can manifest in soy protein, egg white protein, and rice protein. With the right nutrients protein supplements can also work to improve your skin health and prevent things like fatigue and bad breathe.
There are also options for vegans, allowing people of all diets to make use of the benefits included in protein supplements.