If cycling and working out are part of your lifestyle, you must put the right fuel into your body. Unfortunately, there is so much confusing information online about what to eat and what supplements to take. For me, I have chosen to eat a whole-food diet that includes primarily organic foods. I usually batch my meal preparation into one day, so I have fast, fresh, and healthy choices of food to eat during the week. 

When it comes to supplements, I keep it simple and supplement my diet with only protein powder. So, I will not bore you with numerous research articles discussing how protein is excellent for promoting muscle growth and enhancing physical performance and recovery. Instead, you can check the details below and read the articles during your downtime. But, I want to help you with practical and usable information to get you started.

The Smoothie

I’m a huge fan of the post-workout protein shake in the morning. It’s quick, easy, and tastes great. I love tossing fresh fruits, vegetables, almond milk, and fresh ginger into the Vitamix blender with my protein powder. But what protein powder is the best? I get asked this question frequently. There are many different protein powders for your smoothie on the market today, so how do you choose the right one for you?

Whey vs. Casein Protein Shakes

Whey protein shakes are usually the most common shakes to make post-workout. Whey protein is digested faster, making it a great choice immediately after a workout. Casein protein is slow to absorb, but that doesn’t necessarily make it a wrong choice. Casein is a great choice to take before times of fasting, such as before going to sleep. Casein will also provide a sense of fullness due to the slow digestion of the amino acids, making it an excellent choice for weight loss. 

Regardless of which protein you choose, protein synthesis needs to be greater than muscle breakdown for muscle growth. Ultimately, both whey and casein do the job in different ways. Each protein contains similar amino acids necessary for synthesizing body protein and other important nitrogen-containing compounds, such as creatine, peptide hormones, and some neurotransmitters. 

I prefer drinking my smoothie after I work out, so whey protein is my primary choice. Once the day starts, I usually don’t have access to my blender or don’t want to take the extra time to make a smoothie. 

Alternative Protein for Your Shake

If you’re lactose intolerant, whey and casein protein are not great choices because each one is derived from milk. Fortunately, you have the following plant-based alternatives: soy, pea, rice, and hemp.

To make your life simple, choosing a plant-based protein can be broken down into two choices. If you’re looking to increase your protein intake, soy, pea, or brown rice are great choices. On the other hand, if you’re trying to boost your fiber and healthy fats, hemp is the one for you. But, you must consider a few more factors when using plant-based proteins. 

The Top Two Plant-Based Proteins to Build and Maintain Muscles

For the sake of this article, you want to take a protein that includes all the nine essential amino acids. The amino acids are required to synthesize the protein in our body, which protects and builds our muscles. Out of the four plant-based proteins, only soy and hemp protein are complete proteins with these amino acids. As a bonus, hemp includes fiber and omega-3 fatty acids. So, soy and hemp are better choices for workout smoothies but have some downfalls.

The downfall with soy and hemp is that the amount of protein per serving is less than whey and casein. It varies, but soy is about 17 grams of protein in each serving, and hemp is about 9 grams. Your body can digest about 25 grams per serving which is the typical amount required to build muscles. A serving of whey and casein protein is close to 25 grams. Another con is that soy is one of the top eight allergens identified by the United Nations. 

Getting Creative

If allergens are a concern, you have to get creative. Rice protein is missing the amino acid lysine. Pea protein is missing the amino acid methionine. But if you combine the two proteins, you’ll have the right mix. The only major downfall is if you have a history of gout. Pea protein is high in purines, which can cause gout flare-ups. 

Conclusion

Choosing the right protein powder for your smoothie can be confusing. I like simple; that’s why I choose whey protein. Fortunately, I’m not lactose intolerant. If you’re lactose intolerant or want to avoid whey and casein for other reasons, start investigating plant-based protein. When choosing a plant-based protein, try to pick an option, such as hemp, with all of your amino acids required for muscle development. Also, investigate how fast the plant-based protein is digested, so you know when it’s best taken. 

There are so many options on the market, so make sure it’s healthy. I try my best to pick the purest form of protein. When choosing whey protein, I ensure that it’s from grass-fed cattle and organic. Finally, there is no substitute for eating healthy. A supplement, such as protein, is excellent for the body but eating healthy every day is incredibly important. You are what you eat 🙂 

• Pasiakos SM, McLellan TM, Lieberman HR. The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review. Sports Med. 2015 Jan;45(1):111-31. doi: 10.1007/s40279-014-0242-2. PMID: 25169440.
• West DWD, Abou Sawan S, Mazzulla M, Williamson E, Moore DR. Whey Protein Supplementation Enhances Whole Body Protein Metabolism and Performance Recovery after Resistance Exercise: A Double-Blind Crossover Study. Nutrients. 2017 Jul 11;9(7):735. doi: 10.3390/nu9070735. PMID: 28696380; PMCID: PMC5537849.
• Cermak NM, Res PT, de Groot LC, Saris WH, van Loon LJ. Protein supplementation augments the adaptive response of skeletal muscle to resistance-type exercise training: a meta-analysis. Am J Clin Nutr. 2012 Dec;96(6):1454-64. doi: 10.3945/ajcn.112.037556. Epub 2012 Nov 7. PMID: 23134885.
• Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, Aragon AA, Devries MC, Banfield L, Krieger JW, Phillips SM. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018 Mar;52(6):376-384. doi: 10.1136/bjsports-2017-097608. Epub 2017 Jul 11. Erratum in: Br J Sports Med. 2020 Oct;54(19):e7. PMID: 28698222; PMCID: PMC5867436.
• Tang JE, Phillips SM. Maximizing muscle protein anabolism: the role of protein quality. Curr Opin Clin Nutr Metab Care. 2009 Jan;12(1):66-71. doi: 10.1097/MCO.0b013e32831cef75. PMID: 19057190.
• Davies RW, Carson BP, Jakeman PM. The Effect of Whey Protein Supplementation on the Temporal Recovery of Muscle Function Following Resistance Training: A Systematic Review and Meta-Analysis. Nutrients. 2018 Feb 16;10(2):221. doi: 10.3390/nu10020221. PMID: 29462923; PMCID: PMC5852797.
• National Research Council (US) Subcommittee on the Tenth Edition of the Recommended Dietary Allowances. Recommended Dietary Allowances: 10th Edition. Washington (DC): National Academies Press (US); 1989. 6, Protein and Amino Acids. Available from: https://www.ncbi.nlm.nih.gov/books/NBK234922/