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Guidance on Selecting Protein Powders, Shakes, and Bars

Jan 25, 2021 | Tara Schmidt | @taraschmidt | Comments (19)

Protein Powder

Written by Abby McWaters, RDN, LD. Abby is a registered dietitian at Mayo Clinic in Rochester, MN. 

Protein is an essential macronutrient that is vital after bariatric surgery for healing. Due to the restriction of food volume after surgery, protein supplements are used to reach optimal protein intake. Protein supplements can also be used prior to surgery for a meal replacement as part of weight management program.

There are many different kinds of protein supplements to choose from. The type of protein in each product can vary. Whey comes from dairy, but is low in lactose content and is very popular in protein products. There are also plant-based protein products that use pea, hemp, brown rice or soy which are now becoming more popular.  Either a whey or a plant-based product is fine, and usually comes down to what tastes the best to you! There are a few points you'll want to look at when choosing a product, all of which can be found on the products nutrition label.

Look for these three points when choosing a protein powder or pre-made protein shake:

  • At least 15 grams of protein per serving
  • 100-200 calories per serving
  • Less than 15 grams of total carbohydrate per serving

Look for these points when choosing a protein bar:

  • At least 10 grams of protein per serving
  • 150-250 calories per serving
  • Less than 5 grams of added sugar per serving
8 Reactions

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Tara Schmidt | @taraschmidt | Mar 9, 2021
In reply to @fiesty76 "@taraschmidt, Yes, the dietitian I saw earlier was a great help in providing me with a..." + (show)
@fiesty76

@taraschmidt, Yes, the dietitian I saw earlier was a great help in providing me with a combined diabetes/ckd meal plan. It took four requests to my nephrologist and pcp to get the referral but it would have been worth the out-of-pocket cost had I not eventually received the referral. I am so glad I persisted in requesting the referral because trying to come up with a plan on my own was both very time consuming and confusing... foods good for one condition not good for the other.

I have a referral scheduled for my first endocrinologist appt. for help with osteoporosis and will seek her advice for wt gain as well and a possible dietitian referral. Most specialists and dietitians in my locale require dr. referrals and some of my docs aren't as quick to refer as others and I would like. Thanks for your reply.

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I'm so happy that you got to see a registered dietitian and found it helpful! Multiple conditions is certainly a lot to manage. Keep advocating for yourself!

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petuniamom567 | @petuniamom567 | Oct 24, 2021

Have achalasia and have lost quite a bit of weight. Most protein powders have awful taste even if flavored. Does anyone have suggestions
for powders that are tasteless and can be added to foods? Dietician only gave me flavored powders. Suggestions appreciated.

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1 reply
Tara Schmidt | @taraschmidt | Oct 25, 2021
In reply to @petuniamom567 "Have achalasia and have lost quite a bit of weight. Most protein powders have awful taste..." + (show)
@petuniamom567

Have achalasia and have lost quite a bit of weight. Most protein powders have awful taste even if flavored. Does anyone have suggestions
for powders that are tasteless and can be added to foods? Dietician only gave me flavored powders. Suggestions appreciated.

Jump to this post

Great question! Orgain, Isopure, and Unjury are all popular protein powder brands that have an unflavored variety. Beneprotein and Benecalorie are also items you can add to foods or beverages, but would need to be ordered online. Are these types of products items you’re interested in using, or would you prefer to add protein and calories to your diet through foods?

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1 reply
petuniamom567 | @petuniamom567 | Oct 25, 2021

Appreciate swfit reply. Trying to add calories through food. Not working. Not much dietetic help here so I think making a flavored smoothie with the powder will work best for me. Will check out your suggestions today.Mayo Is On The Mark.

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dawn98922 | @dawn98922 | Oct 26, 2021
In reply to @taraschmidt "Great question! Orgain, Isopure, and Unjury are all popular protein powder brands that have an unflavored..." + (show)
@taraschmidt

Great question! Orgain, Isopure, and Unjury are all popular protein powder brands that have an unflavored variety. Beneprotein and Benecalorie are also items you can add to foods or beverages, but would need to be ordered online. Are these types of products items you’re interested in using, or would you prefer to add protein and calories to your diet through foods?

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I LOVE LadyBoss!!! Best tasting protein powder, hands down!!

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pzz82 | @pzz82 | Jan 11 4:26pm

Ma’am,
I am 5’9” tall. I’m between 126-130 pounds. My doctor says get more protein yet doesn’t think taking Biotrust (which is NOT CHEAP) is a worthy supplement. What is your response to thus

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1 reply
romayo | @romayo | Mar 31 11:49pm

Hello,
I want to add protein powder to my meals. I am "Wheying" the choices between egg white protein powder and whey powder. I have read much negative press about growth hormones in whey protein and have only just heard of egg white protein powder.
I understand that egg whites could have a similar problem with hormones. I'll keep reading to learn.
Aside from the possibility of hormones being in either one, which is the better choice for introducing more protein into the meals of a senior who is trying to stave of the natural progression of age and its companion, Sarcopenia. Which is better assimilated into my metabolism?
Thank you,
R Wright

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1 reply
Abby McWaters, Registered Dietitian | @amcwaters | Apr 5 8:00am
In reply to @pzz82 "Ma’am, I am 5’9” tall. I’m between 126-130 pounds. My doctor says get more protein yet..." + (show)
@pzz82

Ma’am,
I am 5’9” tall. I’m between 126-130 pounds. My doctor says get more protein yet doesn’t think taking Biotrust (which is NOT CHEAP) is a worthy supplement. What is your response to thus

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From looking at their website, it appears that they have both collagen and whey protein products which would help support increased protein intake.

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Abby McWaters, Registered Dietitian | @amcwaters | Apr 5 8:09am
In reply to @romayo "Hello, I want to add protein powder to my meals. I am "Wheying" the choices between..." + (show)
@romayo

Hello,
I want to add protein powder to my meals. I am "Wheying" the choices between egg white protein powder and whey powder. I have read much negative press about growth hormones in whey protein and have only just heard of egg white protein powder.
I understand that egg whites could have a similar problem with hormones. I'll keep reading to learn.
Aside from the possibility of hormones being in either one, which is the better choice for introducing more protein into the meals of a senior who is trying to stave of the natural progression of age and its companion, Sarcopenia. Which is better assimilated into my metabolism?
Thank you,
R Wright

Jump to this post

There are several different whey protein products that are free of any artificial growth hormones if that is of a concern to you. Both whey protein and egg white protein are metabolized similarly and will help to maintain lean muscle tissue. With the various types of protein products on the market, it comes down to taste preference and cost for most people. Some companies will have a sample pack to try their product before you commit to a large container, which I would encourage doing. This way you can determine if you like the taste and texture of the product.

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