A few years ago I was in the depths of a health crisis, brought on largely by decades of disordered eating. At that time, I would have said NO THANK YOU to protein powder because it is processed and therefore “unhealthy”. At least, that was my reasoning. I had gone from not eating enough to only eating foods that were “healthy enough”. The specific parameters surrounding “enough” sort of ebbed and flowed, but for the most part protein powder was OUT. Even the best protein powder with stevia, which was the hot alternative sweetener at the time, not healthy enough in my book. BUUUUT that was then and this is now. I use protein powder daily now.
You can read more about my healthy journey here and here.
I learned, sometimes the hard way, made adjustments and started feeling much better. Protein powder, particularly blended with other ingredients such as full fat greek yogurt, chia seeds and sometimes fruit, has become a beneficial part of my healing journey. Protein shakes and supplements can be a really great addition to a healthy lifestyle. I am going to share the best protein powder and the best pre-made shakes I have found.
Something to know that might shed light on my choices is that I consider myself moderately crunchy. We raise our own chickens and beef on pasture, we buy pastured pork, I buy local produce as much as I can, I’m careful about chemicals and so on. All this to say, you’re not going to find Nutter Butter flavored Ghost Protein powder on my list of suggestions. But, I have come to the conclusion that, for myself, whole food protein shakes, or even less than awesome pre-made shakes, are better for me than letting my blood sugar plummet.
Low blood sugar Lauren is not fun. And so I support my blood sugar using the best protein powder that I have found for me and a few runners up.
Before we get into it, Im not a doctor, this isn’t medical advice. This is my personal experience.
Additionally, there are affiliate links throughout this post. If you shop from them I could receive a small commission at no cost to you.
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Why Protein?
I know there is a lot of conversation about protein in recent years. Protein is a necessary building block to healthy muscle, blood sugar regulation and weight control. Protein is having a moment right now. So much so that Starbucks even released protein coffee drinks. Which, to be honest, I thought was a little over the top until I tried one and then I was quite pleasantly surprised.
If you want more information on why you should incorporate more dietary protein into your diet, along with why you for sure should be weight training, I really love this book, Forever Strong, by Dr. Gabrielle Lyon and I love her podcast as well. I love her approach to health and medicine.
A Case for Protein Supplements
The above shake is my variation on “The Shake” by Lille from Lillie Eats and Tells.
There are some people who think that you should only eat “whole protein” or “whole foods” ect.. And as I mentioned above, there is a time when I was one of those people. I skipped meals and let my blood sugar crash, rather than grabbing a quick protein shake because they were not healthy enough. Long story, but spoiler I was thin, not healthy. You can read about that here but just know that ya girl is now back to enjoying protein supplements as part of a healthy and balanced lifestyle.
Protein Supplements as part of a Healthy Lifestyle
If you are knocking it out of the park on your protein goals and you never, ever need supplements to meet those goals I am truly happy for you. But that is not the stage of life I am in and I am sure I am not the only one. Protein powders and premade shakes can be very helpful in maintaining blood sugar, calorie control, and honestly, I just like them.
1) Blood Sugar Regulation: Protein supplements can help in maintaining your blood sugar levels. If you are under-eating, you are more likely to have blood sugar crashes. And ironically, once your blood sugar is in the pits, the last thing you feel like doing is eating. I have used a protein shake to reregulate my blood sugar after a crash many times. If I am really low, I will eat a tsp of honey while making the protein shake or smoothie. The honey helps pull the blood sugar back from the depths and then the protein shake helps to even it back out to a healthy level.
2) Great for busy mornings and calorie control. Sometimes you just do not have time to make a full meal, especially breakfast. And even if you have the time there is an advantage of starting the morning with a protein shake, and that is calorie/nutrient control. In her book Forever Strong, Dr Lyon has some great protein shake recipes and I began really enjoying the method of getting a lot of nutrition in one shake. A morning protein shake or smoothie has really helped me with getting enough protein and fiber specifically. Chia seeds are a great addition if you are looking for protein and fiber! I like knowing if I make a hard hitting protein shake in the morning, I am a third of the way to my daily goal.
3) Skipping a meal is likely not in your best interest. Unless you are purposefully fasting, it is likely that skipping meals is not great for your metabolism. Especially if you have a blood sugar problem like hypoglycemia or diabetes. (see point number 1) If you are so busy that you are about to skip a meal but you know it is going to lead to a blood sugar crash or binge eating or less than awesome food choices in a few hours, do yourself a favor and put a scoop or two of your favorite protein powder and some milk in a shaker bottle. Protein powder or shakes are for sure better than fast food. You know how it goes, you’re not hungry now but then you’re out doing errands and then suddenly you’re ravenous. You would be hard pressed to find a protein powder that is worse for you than fast food.
I feel like this goes without saying, but not all supplements are created equally and protein is no exception. We all value different things but I want it as close to actual food as I can get, with still being convenient. Now onto protein the best protein powders in my opinion.
Just Ingredients Protein Powder
Just Ingredients Protein Powder has been my favorite for about three years. I have their chocolate on subscription. I really enjoy that it is not super sweet, or chalk full of sugar alcohols. It has a great consistency and blends really nicely. I have tried almost all of their flavors and they are great.
I actually have both the whey protein and the new bone broth protein powder and both are really good. I was SKEPTICAL of the bone broth protein powder. I have tried several other brands and they were not good. Just Ingredients is good.
Pros
1) Affordable- On their website and also on amazon, the price point is $2/serving. Each serving has 24 g protein. BUT LISTEN!! On Amazon, it is CHEAPER to buy the 15 serving back for $30 than the 30 serving bag for $65. I do not know why, its usually the other way around but at the time of writing this, its cheaper to buy it in the 15 serving bag. An additional benefit to that is that you could try more flavors for the same price.
If you order from the Just Ingredients Website you can use this referral code that I believe is $10 off of a purchase of $50 or more. I am not a “creator” with them, but I do have a referral code. If you order via one of my amazon links, I am an “Amazon Associate” and could earn a small commission.
2) Just the Right Amount of Sweetness
I enjoy Just Ingredients protein powders because the the flavors are really nice, but not too sweet. I have tried almost every flavor they offer and there is not one I did not like. I use chocolate the most, but all had a nice, pleasant flavor.
3) Consistency
I really like the consistency of Just Ingredients Protein. They blend really nicely in a blender. If you are using a shaker bottle, the whey protein will require a bit more shaking but I don’t mind it at all because I think there is enough pay-off in the flavor. The bone broth protein blends super nicely, even in water.
4) Fiber: Three carbs per serving and all three are fiber.
5) No junk ingredients. I am allergic to soy and I avoid gluten. This is free from both of those as well as artificial sweeteners, artificial flavors or seed oils.
6) Grass fed whey.
7) Simple ingredients. There is often push back for supplements because they are not monitored by the FDA (United States’ Food and Drug Administration). However, in the case of this protein powder, it does not bother me because I can read all the ingredients and have consumed them individually with no ill side effect. That can not be said of all protein powders but that is honestly one of the biggest draws for me.
Cons: In a shaker bottle, the whey protein powder does not always incorporate entirely. That is not a problem for me, I don’t mind the texture and I usually am blending it anyway but if you might want to know.
Jocko Molk Protein Powder
This is my husband’s favorite protein powder. I enjoy it but would like it even more if it contained any fiber. I also think it’s a bit more airy, what I mean by that is it really grows in a blender. Which, is a positive thing if you’re into volume eating. Its very light and fluffy when blended with ice.
Pros
1) Affordable -Jocko Molk has one of the best price points for the quality that I have seen. Most flavors are between $35-$40 on Amazon for 26-30 servings. We put the chocolate flavor on subscription and it ends up being $40.45 for 26 servings. Each serving has 22 grams of protein so that’s $1.55 for each serving and I do think that’s a really great price.
2) Good taste and texture. .
3) No soy, Gluten, oils or fillers. It does contain “natural flavors” depending on where you are on the crunchy spectrum, you might not love that but we don’t mind it.
4) Grass Fed Whey
5) Mixes well in a shaker bottle
Cons
For me, the main con for this powder is that it does not digest as well as Just Ingredients for me. I think it might be the sweetener blend which is primarily monk fruit from what I understand. It contains allulose, monk-fruit, reb-M (which I understand is stevia) but you can read more here on the Jocko site about Jocko Good Sweet. Doesn’t bother my husband at all, but personally it just misses a bit in this area for me. Again this is personal preference, because my husband prefers this to JI.
And that’s it for protein powders. I have tried a lot of the trending protein powders and some lesser known paleo brands and for me, Just Ingredients is just continually the winner in the protein powder department.
Ok I am going to go into some pre-made shake options but before I do I want to type this little disclaimer. There is a pretty big difference in the frequency of use between the protein powders which we use daily, and pre-made shakes which we use primarily in a pinch. So, we keep them on hand to throw in our bags especially if we are going to be gone all day. These are a last minute option, versus a daily food that we consume. The reasons for that are mainly price and ingredients/quality. Pre-made are generally more expensive but the main reason they are much more of a secondary option is that the ingredients tend to be not as awesome. Most pre-made shakes almost always contain some kind of oil, most of these listed contain sunflower oil. Also, the taste for me just tends to be way less appetizing in the pre-made section.
That being said, if I am grabbing one of these shakes from the gas station because I have found myself in a blood sugar crisis…I’m honestly going to go best tasting first. So this list, is sort of in ascending order as far as “clean ingredients” starting with what some would consider, not the best. These are not an every day food for me, so I am going to grab one that tastes actually like chocolate milk and I am not sorry about that. 😉 For me, the blood sugar stability without stopping for ultra-processed fast food ect… is going to be the priority. Moving on.
Premade Protein Shakes with Protein
Shamrock Farms Rockin’ Protein Builder
This is my favorite pre-made shake by far because it tastes like actual chocolate milk. The brand is called Shamrock Farms Rockin’ Protein Builder drinks. . This is by far my favorite taste in a pre-made shake. Just to be transparent, there is quite the chasm between the Rockin’ Protein Builder and any others…its that good. HOWEVER, it probably has the most ingredients I would avoid day to day. However, in a pinch, I think it’s a decent option.
Pros
1) Taste
2) Macros 30g of protein, 12 carbs 4 g fiber (6 net carbs) and 4 grams of fat
3) Ingredients -sweetened with sugar and stevia
Cons
The ingredients are not that great. Natural and artificial flavors, sucralose and carrageenan. Not something I want to drink every day, BUT I still would contend that it is better than most fast food options and/or decent for a lil treat.
Its closer to $3-3.50 per serving, which isn’t horrible but its on the higher end of this little experiment.
Not as accessible. You can look on their website but the most consistent place I find this in my area is Dollar General and Inside our local Circle K gas station. Which is so random, their website says they are sold at Walmart but ours doesnt carry them and I havent checked our Kroger. Our Meijer has them, if you are a mid-westerner. Best of luck!
Jocko Premade Shakes
Pros
1) Taste- Does not taste like chocolate milk but is a pleasant protein shake.
2) Macros-would love a bit more fiber but otherwise spot on. #0g protein 4fat 4 carbs
3) Affordable and accessible. These range about $2.20 per bottle and they are often available at Walmart in the protein section which is usually by the pharmacy. Available at Amazon and Jocko.com.
4)Sweetened with monk fruit and stevia. (Same Jocko Good Sweet)
5) Does not need to be refrigerated
Cons
contains sunflower oil, which I could live without
Oikos Protein
1) Macros- This, like the Jocko shakes, are more on the keto side of the macro spectrum.
2)Taste-It tastes like a protein shake but it is light, pleasant and not too sweet.
3) Does not need refrigerated.
4) Affordable and accessible: Close to $2.50 per bottle, often available at Walmart, Amazon, ect.
Cons
And perhaps its not really a con, I just want to be very clear that this does not taste like chocolate milk, certainly tastes like protein shake. A little on the thin side.It’s not like a Fairlife, it’s thinner than that.
Contains sunflower oil
**Listen.To.Me.** There is a big difference in taste between the chocolate and vanilla Oikos Protein Shake. I can not recommend the vanilla, this is solely a recommendation for the chocolate flavor!
Ok! There we have it! This is my little synopsis of our favorite protein supplements. As always, drop your favorites in the comments. I would love to hear your favorite grab-and-go protein, it does not have to be protein shakes. I am always looking for new things to make eating well easier.
Stay healthy!
Lauren
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