My quest to find a good tasting protein powder

One of my top health and fitness tips is to fill up with protein after exercising. The calories your body burns during exercise need to be replenished. If you fill up with unhealthy food, your body will hold onto those calories. This is why it’s important to be careful what you put into your body. The less processed food is the best (hence the popularity of ‘whole foods’). Protein is essential to building muscle tissue and is essential for your body to function. You don’t have to be perfect with your diet, but doing small, important things like getting enough protein will definitely benefit your body and overall fitness. I have a few favorite post work out food items like protein bites, eggs, bananas, etc and also like protein powder drinks- but not all powders!

Protein Powder Basics

If you’ve ever walked into a supplement shop, you might be overwhelmed by all the choices, brands, types, etc. The protein powder I use is basic whey protein. I like that a protein powder drink has overall less calories and fat that a protein filled food meal. However, you cannot use protein powder or supplements as your sole method of caloric intake. For a large container, the price varies but is approximately $40-$50 dollars. This initially seems like a lot but I only use 2 scoops a day.

How Much Protein Should One Consume

You should aim for .36 grams per pound (of body weight). If you’re trying to bulk up, have an intense training/workout schedule, have a special diet, medical conditions, etc. this may be different for you. The amount of protein in 1 scoop of protein powder varies. Of the brands I’ve tried, they have 20-22 grams of protein.

How to Use It

You can add protein powder to things such as water, milk, oatmeal, juice, smoothies, etc. The only way I use it is with water to make a protein drink. I don’t drink milk because I don’t like the taste or smell. Many common protein powder flavors are sweet or dessert flavors such as vanilla, chocolate, peanut butter, etc. Unfortunately for me, all the dessert flavors taste gross! I’ve been on the search for flavors that have a decent taste and a powder that is easy to use in a BlenderBottle (ie it dissolves well and doesn’t clump).

So far, I’ve found 2 flavors that (to me) don’t resemble milk – strawberry and orange. I found the strawberry at GNC which has locations nationwide (or online) and the orange from BodyBuilding.com.

I add 2 scoops of protein powder to approximately 12-16 ounces of water. I add the metal whisk ball that comes with the blender bottle, close the top, shake the bottle about 30 seconds, let the foam settle, then drink. I actually really like the combination of both strawberry and orange so I’ll use one scoop of each. Lots of people like all flavors of protein powders and protein bars but it was important for me to find ones that don’t taste gross! These fruity flavors mixed with water taste like watered down juice or flavored water. There are tons of recipes for protein shake smoothies, I just always use water because it’s the fastest and easiest to make.

strawberry protein powder gnc

tire flips nike protein drink

Health tip (2)

This next installment of monthly health tips seems small and simple but can have great benefits: go to bed 10-15 minutes earlier. The National Sleep Foundation recommends adults get between 7-9 hours of sleep and a few polls have shown that about 1/3 of American adults sleep less than the recommended amount. A good way to start getting more sleep is to start with an increment of 10-15 minutes of additional sleep. If you try and go to bed 2 hours earlier than you’re accustomed to, your body will probably not be tired enough to fall (and stay) asleep. gradually you can increase the number of hours you sleep every night.

health tip sleep more

A lack of sleep can have many negative effects for example, fatigue, lack of concentration, lack of motivation, decreased immunity, irritability and premature aging.

My Fitbit (Alta) has a sleep tracking system and I’ve found it really interesting to see my sleep patterns. Since having kids, I really enjoy routine for myself and the kids. I probably sleep more than the average adult as I (obviously!) enjoy sleeping ha, ha! One thing I’ve found is that it’s hard to ‘make up’ sleep. For example, if you are sleep deprived during the week, sleeping in extra on the weekend doesn’t necessarily have the same benefits as regular, consistent sleep. I’ve heard there are lots of good phone apps (like Sleep Cycle) that track sleep and help you find the best time for you to fall asleep and when your best wake up time is.

Here’s to feel more well rested and energized every morning!

Health tip

Like most people, I make a health related goal at the beginning of every year.  How are yours coming along? I feel like most people are super motivated in January and sometimes that motivation fades as the year goes on. To help all of us achieve our health goals this year, I will post a small health tip every month to hopefully boost that motivation level. All the tips will be practical and simple. I’m not into fad diets or drastic measures that promise quick results (because they usually don’t last). My philosophy is more about consistency and challenge. Some tips won’t necessarily focus on just physical health as over wellness includes mental, social, emotional and spiritual health. Here is February’s health tip:

health tips and motivation, lose weight, be healthy

When I’m done working out, one of the first things I want to do it eat! It’s easy to eat snacks or even junk but try to fill up with good, whole foods. When you burn calories exercising, you need to replace those calories. Don’t let your body store junk food calories or it’ll take longer to progress. I’ve listed some of my favorite, easy post workout snacks and I also like these protein bites you can make before hand.

Top 10…Healthy Habits to Develop

TOP (1)

I majored in Exercise Science as an undergrad at BYU, with an emphasis in Fitness and Wellness. I love exercising, being active and helping others achieve their fitness goals!

Wellness is not just being physically strong and able but also includes other aspects that helps one be well rounded:

Ace Wellness Consulting (1)

Top 10 healthy habits that are small and simple changes anyone at any age or stage can do:

  1. Drink more water – aim for 8 cups a day.
  2. Regular and consistent exercise -find something you love to do that’s not a chore.
  3. Practice stress relief like meditation, deep breathing, stretching, yoga, etc.
  4. Walk more – take the stairs, walk on your lunch break, park farther away.
  5. Get enough sleep! – you will be mentally sharp and more able to maintain a healthy weight. One of the factors of obesity is a lack of sleep.
  6. Eat breakfast.
  7. Fill your body with whole foods – the less processed, the better it is for your body.
  8. Lift weights – You don’t need to become a body builder, but strengthen your muscles and bones.
  9. Look on the bright side – make an effort to focus on the positives instead of the negatives, don’t compare yourself to others.
  10. Serve and reach out to others – both parties will benefit in countless ways.

health and cheerfulness naturally beget each other

Here’s to being healthier and happier!