Another hot topic alert!!
I mean, let’s be honest, everything Laney typically talks about is a hot topic – it’s nutrition after all.
Laney told me that she gets asked about this topic quite often, so she answered.
The people want to know what protein powders she recommends and if she recommends protein powder at all.
There are many doctors who tell their patients to throw away any protein powder in sight. Should you? The choice is yours, but Laney doesn’t seem to think it is all that bad. It’s all about context, so let’s dive into it.
Today’s Topics
- What is Protein Powder?
- When Should We Use Protein Powder?
- What Should We Avoid in Protein Powder?
- Laney’s Recommendations

What is Protein Powder?
It depends on the protein powder.
Most dairy protein powders are Whey protein. Whey is concentrated and taken out of milk. So, it is basically dairy protein in a concentrated form with all of the amino acids. It should be easy to digest, but it is all dependent on the person and the status of their gut health.
Whey is good, but if you are lactose intolerant, dairy protein is not an option for you.
Some dairy free protein options include soy protein, pea protein, and egg protein. Laney’s personal preference is egg protein, but you can’t go wrong with pea protein. Soy is not one of her recommendations.
You will get the most protein per scoop/serving with dairy protein versus any dairy-free alternative.
For example, Orgain is a plant-based protein that requires two scoops to get 19 or 20 grams of protein whereas with Whey protein you use one scoop to get 25 grams of protein. More bang for your buck…or scoop lol.
When Should We Use Protein Powder?
When you cannot have a meal or snack that has enough protein in it is when you should use protein powder. You should never replace a meal or snack with a protein shake just because. Majority if not all of your protein intake should come from real food.
There are plenty of protein powder haters out there but think of it this way: it’s better to have protein powder than not enough protein in your diet.
Let me say that again.
It is better to have protein powder than not enough protein in your diet.
The goal should be getting all your protein from natural foods: meats, beans, eggs, and dairy. Protein powder is a great tool to use for someone who has a high protein need or just struggles to fill their protein need. Powders should not be used as a substitute but an aide to reach your protein goals.
What Should We Avoid in Protein Powders?
The ingredient maltodextrin is what you want to avoid. This is a carb derived from starches and potatoes that has a higher glycemic index than table sugar. This spikes your blood sugar extremely high and suppresses the growth of probiotics. These probiotics are what keep your gut happy and healthy and with maltodextrin they are unable to thrive.
It is also created from genetically modified corn – it can be made from other things, but it is overall created in a lab. Some powders say they are GMO free, but they are still manufactured in a lab. This ingredient provides no nutritional value and can cause allergic reactions so why would we want to ingest it?
The only reason people add it to their products is because it is a thickener, sweetener, and is relatively cheap.
Good protein powders will have better alternatives than maltodextrin. These alternatives could be Stevia, dates, stuff like this. Personally, honey and maple syrup are my go too sweeteners not Stevia, but Stevia is not a terrible alternative.
Maltodextrin is also in a lot of foods we eat. So next time you are in the store, make sure to read that ingredient list to avoid this.
Laney’s Recommendations
First and foremost, we 1000000% want you to get ALL your protein needs filled by real, natural food. There should be no “I am drinking this protein shake in replacement of my protein loaded breakfast.” That’s a terrible decision that could lead you down a bad path!
Real food is WAY healthier and tastes WAY better than any protein could ever dare try to be, so make sure to try your absolute best to get all your protein from natural foods.
When you can’t quite hit that mark that’s where protein powder can be a helping hand.
Jocko Fuel Protein Powder is one of Laney’s recommendations. This is on Amazon and is very affordable. It is a mix of egg protein with grass fed whey protein.
Levels is another brand that has become Laney’s personal favorite. It is cheaper than Jocko Fuel and has more protein per scoop. It also has a less strong taste than Jocko.
Neither contain maltodextrin, and they both have relatively small ingredient lists so you can’t go wrong – it’s just a personal preference.
Wrap Up
Overall, protein powder is not horrible and can be a super great aide in getting your protein in. It’s all about what type of protein your body and tastebuds agree with. There are tons of options out there, you just have to find the perfect one for you!
Always try and get majority if not all your protein from real, natural foods first.
The main takeaway – STEER CLEAR OF MALTODEXTRIN.
Do you like these topics? If so, there are tons more that our Nutrition Specialist Laney would love to discuss with you. Not only can we give you an amazing nutrition plan, we also can give you a stellar strength training plan. Steel Strength Training has the team that will help you become the leanest, strongest, and healthiest version of yourself.