Protein Packed Everything
Protein has been in the spotlight for a while, but with the new update to the Dietary Guidelines for Americans it seems like that spotlight just got a little bit brighter. It seems like you can’t walk down a grocery aisle without tripping over a “high-protein” label. Protein coffees, protein waters, protein cereals, even protein Pop-Tarts?! Especially when athletes are looking to maximize protein intake for muscle building and recovery, where is the line drawn for what is helpful and what is just a processed food with a little protein powder sprinkled on top?
Your Protein Enhanced Food is Likely Still Junk Food…
Protein drinks
Whether it is the new Starbucks protein cold foam or a bottle of protein water, drinks are now promising 15-20 grams of protein per serving and are NOT a standard protein shake.
The Good: If you are someone looking for a post workout protein shake but aren’t necessarily a fan of the milk based chocolate and vanilla options available, these can be a great option. You can fit your post workout protein into your diet in a way that blends better with your lifestyle.
The Bad: Individuals are now consuming high amounts of protein at inappropriate times and turning to these protein added options instead of just hydrating. Some individuals are consuming these high protein drinks right before exercise or using them as a meal replacement. Neither of these are appropriate applications to get the most protein bang for your buck.
Protein Breakfasts and Snacks
As a dietitian, I can tell you breakfast and snacks are the two fueling times usually lacking the most protein. It is easy to eat a piece of chicken at lunch or a steak at dinner, but breakfast in our culture is usually a piece of toast or just a cup of coffee and snacks are a bag of chips. These two markets need a boost of protein, but I am not sure sprinkling it in our cereal and convenience food aisles is the answer we have been looking for.
The Good: Items like Kodiak cakes have a good amount of protein added that can help to meet your protein requirements at a meal or a snack. They are also still high in fiber and other nutrients to support a complete and balanced breakfast or snack.
The Bad: It requires a lot of sugar alcohols and additives to get these food items to taste good and be shelf stable. Items like protein Pop-Tarts and protein cereals are still very low in fiber and nutrients despite being injected with protein. This can often lead to bloating and digestive distress. These items are also being used at inappropriate times that might actually hold athletes back rather than support fueling for performance. Athletes do need simple sugars before exercise, but if we are now jamming them full of protein that is no longer an appropriate pre/during exercise fuel.
So what are the alternatives?
Even if you don’t mind the chalky aftertaste and the premium price tags, we can do better! Try some whole food swaps to get even better bioavailability (meaning you absorb more) and gut health.
Swap the Protein Cereal for: Greek Yogurt , fresh fruit, and low sugar granola. A bowl of Greek yogurt with 3 tablespoons of granola provides approximately 35g of protein with zero "fake" ingredients. Add fruit to the top and now you have a nutrient packed breakfast that will stick with you.
Swap the Protein Pastry for: Eggs & Sourdough. Two slices of toasted sourdough topped with 2 eggs provides approximately 20g of protein.
Swap the Cold Foam for: Proffee (Protein + Coffee). Mix a high-quality whey isolate into a small amount of cold milk first, then pour it into your cold brew. You get the same foam effect without the $8 price tag or the 30g of sugar. OR just have your regular coffee with a side of eggs. Not everything needs to be one stop shopping.
The Bottom Line
Protein-added snacks are tools, not staples. They are excellent for travel, emergency post-workout fuel, or the occasional craving. However, for everyday consumption we can do so much better by just eating whole foods. Keep convenience foods for the times you truly need convenience. Don’t let flashy marketing fool you into replacing your balanced breakfast with a pastry just because it is high in protein.
xoxo,
Elizabeth
P.S. If you are ready to start dominating your health goals, go here to set up your free discovery call and book a package.
