Protein is the key nutrient needed to regulate appetite, support lean, toned muscles, boost the immune system, and achieve a healthy complexion.
I’ve been in the fitness and health industry since my early 20s and have tried many kinds of protein on the market. Some made me gain weight and made me feel bloated and constipated me for days.
My personal need for a convenient protein powder that supported my digestive system is ultimately what led me to design my own. I wanted one that was clean, natural and free from any nasties.
Protein helps to support metabolism and maintain a healthy body composition. Protein can work effectively to regulate the appetite, support lean muscle, and encourage significant weight loss. It is recommended you get between 80 grams — 120 grams of protein per day to aid satiety and repair.
Here’s what you DON’T want in a protein powder:
1. Casein + Whey Protein Concentrate (WPC)
WPC’s and casein protein sources are high in lactose and poorly absorbed, which can often cause bloating, flatulence, and gastrointestinal distress in some people. It’s quite ironic that these powders actually started off as a weight gainer in medical institutions!
Healthy Chef Pure Native WPI is a whey protein isolate - not concentrate - and is derived from grass-fed, biodynamic milk. Once collected, the milk undergoes cold-filtration processing, resulting in a cleaner un-denatured protein with superior nutrient absorption.
Healthy Chef Protein is your number one choice for weight management, sports performance + immune system support, lean toned muscle and total wellbeing.
Food sensitivities to gluten can elevate inflammation in some people and cause a range of health problems, including hormonal imbalances, skin conditions, fatigue, mood swings, and headaches.
3. Dextrins / Maltodextrin
These ingredients can raise glycemic load, which may contribute to fat storage. Most are processed with GMO corn and they can also cause gastrointestinal distress in some people. They are mostly added to protein powders as fillers to bulk it out or make the protein mix easier.
4. Artificial sweeteners
Common artificial sweeteners used are sucralose, splenda (955), aspartamine, equal, NutraSweet (951), or saccharin (954). Several negative side effects can come from ingesting these ingredients, including headaches, migraines, gastric distress such as bloating, acid reflux and weight gain.
Several negative side effects can come from ingesting these ingredients, including headaches, bloating, acid reflux and weight gain.
5. Skim milk powders / milk solids
Skim milk powders and milk solids are often used as a cheap bulking agent in lower quality powders. They are high in lactose sugars, which can cause bloating, gastrointestinal distress, constipation, and loose stools.
6. Soy protein
Some soy proteins come from genetically-modified sources with high pesticide use. They contain chemical compounds which may cause hormonal disturbances in some people.
7. Vegetable oils and fats
These ingredients are often added to many weight loss and protein powders to increase richness and make them taste creamy. However, these fats are often derived from hydrogenated sources that contain trans fats, which are thought to be more harmful than saturated fats.
Trans fats and hydrogenated fats raise levels of bad cholesterol and lower levels of good cholesterol. They are found in many commercial weight management protein powders.
8. Thickeners and gums
Thickeners and gums, including xanthin gum, are manufactured from soy or corn and can cause bloating, constipation and gas. They are little like glue in my digestive system.
Fillers are often added to bulk up the protein and save money for the manufacturer. Some fillers include ingredients such as coconut flour, milk solids, fibres such as psyllium and sugars which can cause gastric distress such as bloating, constipation and reflux in people who are susceptible to digestive issues.
10. Added fibres
Added fibres in protein powders are often included as a filler or weight management tool. For me personally, it causes gastric distress, constipation and bloating as I have a particularly sensitive digestive system.
Remember to always look at the ingredients list on your protein powder so you know exactly what you are putting in your body!