Whey protein to plant-based protein
My 6 days a week workout plan requires lots of protein intake, which varies from 155g to 200g a day. I do prefer to stick to non-processed food – but it is not so convenient to do so. Before I found out about my intolerance to dairy products and egg whites, egg whites and non-Greek yogurt were the main source of protein I ate every day. For example, my breakfast consisted of an omelet with 6 egg whites. Non-Greek yogurt for snacks. What else can substitute them, being high in protein and low in fat/carbs? oh I don’t eat chicken. So that leaves calamari and prawns – but I don’t really want to eat them for breakfast, after workout, lunch, afternoon snack, dinner and evening snack!
Protein powders are definitely my ‘must haves’. Here are the powders I have been using:
- Raijin 100% Whey Protein Isolate from Japan, unflavored: great for protein pancakes & protein shakes mixed with fresh vegetable/fruit juice.
- Nar Labs 100% Hydrolyzed Whey Isolate Vanilla flavor: great for protein shakes alone, I like mixing it with a bit of cocoa powder to make it taste like a chocolate shake. I also use it to make the most amazing protein chocolate pudding for afternoon snack few times a week!
- Nutiva Organic Hemp Protein Powder: my first plant-based protein powder with all essential amino acids, great for baking but with slightly bitter after taste. I don’t think I would ever take it in my shake, but my friends say it tastes fine when mixed with vegetable/fruit juice.
(as of 18 January, 2016)
I still have massive black bottles of Casein and Whey Concentrate powder in my storage room… I am not touching them for now because cow milk is at the top of my food intolerance list!
This unflavored whey isolate is not a nice one to drink coz it is very sticky and it does not mix with water very easily…. but it is perfect for breakfast pancakes! and evening snacks. No egg is necessary, just mix the powder with non gluten flour and water… with a bit of baking powder. That’s all you need. Few days ago I made a small portion, I added some home-organic ghee & a bit of sea salt to it – wow, heavenly. I still eat ghee because it contains no lactose and casein and the oil is very beneficial. I will write a separate post about this soon.
Actually I shouldn’t be eating Hydrolyzed Whey Isolates at all, but it does not contain lactose and casein so it is not so bad. I need to ask the lab about this, may be I am intolerant towards other protein from milk!? Truth is, I still have several pounds of them in stock, so I have to use them all – I am not giving them away, they are not cheap! I will slowly replace it with some plant based protein powders but it is very hard to find good quality products with low fat and carbs. I’ve found some in the US and I am really looking forward to testing them! I found some in Thailand, too, but they cannot give me the detailed nutrition information… And I didn’t like the fact that the ingredient came from China. Even with an “organic” certification, I still cannot fully trust how good their system is.
As far as the plant-based protein powder is concerned, my first one was Nuvita’s Organic Hemp Protein Powder. I’ve been eating hemp seed hearts for the last few months and I often make milk with them. The seeds have so much nutritions, it is unreal! Digestible, complete protein, full of magnesium, manganese, phosphorous, Vitamin E, perfect Omega 3 & 6 ratio… many other benefits.
But…. it has some bitter after taste, no matter what I do, I cannot get rid of it. May be you can flood it under a pool of maple syrup and chocolate sauce. but then it goes way over my macro limit for breakfast. Nah.
I can eat it every two days. For example, I had two muffins tonight. I wished the batch would end soon! Acidity, spices, chocolate should help to lift this after taste. I added lots of cinnamon at one point…. but the hemp’s taste is just overwhelming. I guess you just have to accept it and appreciate its health benefit. It is really for health geeks!!! I will never drink it in a shake. I am not that hardcore.
If you have any recommendations for plant-based protein powders, please let me know.