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Protein Powder: Shakes, Labels, and Tips · Mocktail Minutes

• 0:23
  Baylee: Hello, everyone.
• 0:24
  Baylee: Welcome back to this week's episode of Mocktail Minutes.
• 0:26
  Baylee: This is Bailey
• 0:28
  Brianna: And this is Brianna
• 0:29
  Baylee: This week I am doing, which one is this?
• 0:32
  Baylee: I think it's, oh, the cream soda poppy.
• 0:33
  Baylee: I enjoy.
• 0:35
  Brianna: Ooh, I haven't had those yet
• 0:36
  Baylee: I don't think, I think I've had a different type of cream one before.
• 0:40
  Baylee: I don't think I've had just the cream.
• 0:42
  Brianna: Yeah.
• 0:42
  Baylee: good.
• 0:43
  Brianna: I think it says I don't really...
• 0:45
  Brianna: i'm gonna try it.
• 0:45
  Brianna: They have those at my Costco right now, all the different soda ones.
• 0:49
  Baylee: Yeah.
• 0:49
  Baylee: I like the mini cans lately
• 0:52
  Brianna: It's probably better too for digestion.
• 0:52
  Brianna: Who knows?
• 0:52
  Brianna: I'm doing the
• 0:54
  Baylee: Yeah
• 0:57
  Brianna: raspberry lemonade Ultima again,'cause that's just kinda what I have.
• 1:01
  Brianna: I did get...
• 1:02
  Brianna: Ah, I meant to take a picture of it,'cause I got something at Target this past week, and I was like,"Ooh, this looks interesting." It was the worst thing I've ever tasted, so I didn't use it on the podcast.
• 1:12
  Brianna: But I should've at least talked about it.
• 1:13
  Brianna: I don't even remember what it was.
• 1:14
  Brianna: It was bad
• 1:15
  Baylee: like I've been slacking on fun drinks.
• 1:18
  Baylee: I've just been keeping them easy.
• 1:21
  Brianna: Yeah, same.
• 1:22
  Brianna: Same
• 1:23
  Baylee: But I have so many electrolytes from Just Ingredients that's what I do all the time
• 1:27
  Brianna: Yeah.
• 1:27
  Baylee: So I'll try and go to the store and get some fun things.
• 1:29
  Baylee: I need to do like a fresh time run
• 1:33
  Brianna: I'll put it on my list.
• 1:33
  Brianna: I'm gonna do fun drinks.
• 1:34
  Brianna: Next week is gonna be fun.
• 1:36
  Baylee: Yeah This week we are talking about protein supplementing.
• 1:42
  Baylee: So mainly like protein powder.
• 1:44
  Baylee: We, we both supplement with protein powder.
• 1:47
  Baylee: I think there's some misconceptions with it as to what do I need?
• 1:51
  Baylee: What should I look for?
• 1:52
  Baylee: So we're gonna try and break this down for you to kinda keep it really nice and simple.
• 1:57
  Baylee: But one thing I want you to know is that, yes, eating high protein is helpful with weight loss, but it's not the answer.
• 2:06
  Baylee: Because the ways it's going to help is it's gonna keep you fuller for longer.
• 2:11
  Baylee: Protein is very satiating.
• 2:13
  Baylee: It's your most satiating macronutrient, and this can lead to just a natural reduction in calorie intake, which is also why people have such a hard time increasing protein.
• 2:20
  Baylee: Because if...
• 2:23
  Baylee: most people that come to us are undereating.
• 2:25
  Baylee: Your hunger hormones aren't firing great.
• 2:27
  Baylee: Now we're increasing, but then we're increasing something that's also suppressing your appetite.
• 2:32
  Baylee: It can be a little bit tricky, so it takes time.
• 2:36
  Baylee: can also really help reduce your cravings, because that's not really affecting your blood sugar, and it's not putting you on a blood sugar rollercoaster really when you're eating more protein.
• 2:47
  Baylee: It can increase your metabolism.
• 2:48
  Baylee: So increased protein intake has a higher thermic effect of food, meaning it takes the body more work to use it, break it down.
• 2:56
  Baylee: And so it boosts the amount of calories while you're eating it, but it also helps build muscle, which increases your metabolism.
• 3:04
  Baylee: The other thing I would say is protein has been shown to reduce that hunger hormone ghrelin.
• 3:09
  Baylee: But then also, so that kind of goes along with it being the most satiating, and it helps boost the appetite-reducing hormones GLP-1 and peptide YY.
• 3:18
  Baylee: So GLP-1 is one that we commonly hear.
• 3:22
  Baylee: Again, we can naturally produce GLP-1.
• 3:24
  Baylee: Eating protein is one way
• 3:27
  Brianna: Yeah.
• 3:27
  Brianna: And I get asked this a lot"Do I need a protein powder?
• 3:30
  Brianna: Is it helpful?
• 3:30
  Brianna: Is this a thing I have to do?" No.
• 3:34
  Brianna: The answer's no, right?
• 3:35
  Brianna: Really, it's depends, but it can really help you if you're struggling to hit your daily protein goal, especially if you are trying to increase your calories.
• 3:43
  Brianna: This is an area where drinking some of your protein may feel a little bit better than eating the volume of protein, so that's helpful.
• 3:51
  Brianna: If you have a busy schedule or you have the type of job where you're going a long time without eating, a protein shake is super helpful for that.
• 3:59
  Brianna: You need an easy post-workout option.
• 4:01
  Brianna: You don't have very much of a low appetite, or you don't have much of an appetite, again, drinking it.
• 4:06
  Brianna: You're trying to lose weight while preserving muscle because the reality is, especially if you have a lot of weight to lose, your protein needs are pretty high.
• 4:14
  Brianna: When you're trying to build muscle and then be in a hypocaloric state, protein is high, and you may get the ick from other things.
• 4:23
  Brianna: And then maybe if you're older and you need higher protein.
• 4:26
  Brianna: But if you're eating a lot of animal products like Greek yogurt, cottage cheese, chicken, fish, turkey, be- lean beef, eggs, stuff like that, you're probably getting a good amount of protein already.
• 4:39
  Brianna: So I would just track for a few days and just see, what am I getting from food?
• 4:44
  Brianna: Do I need to supplement with it?
• 4:45
  Baylee: For me, I do protein powder every day.
• 4:47
  Baylee: I have a dairy allergy, so I don't eat any dairy, makes it a little bit more challenging.
• 4:54
  Baylee: But that's why I just do it in the mornings.
• 4:55
  Baylee: I do it as part of my smoothie because, I could eat eggs, but it gets to be a lot of eggs.
• 5:01
  Baylee: I don't want them every morning.
• 5:02
  Baylee: I don't want to spend the extra time cooking them.
• 5:04
  Baylee: So I just do a protein powder, I do a high quality one.
• 5:07
  Baylee: I think that's important, too.
• 5:09
  Baylee: If you're gonna use it on a more consistent basis, you want a high quality
• 5:13
  Brianna: Yes.
• 5:13
  Baylee: as well.
• 5:14
  Brianna: Yeah.
• 5:15
  Brianna: 'Cause it is a highly processed food.
• 5:17
  Brianna: That's what I try to tell people.
• 5:18
  Brianna: So if you're gonna do it, you wanna spend a little bit of extra money, you wanna know what you're looking for, do it.
• 5:24
  Brianna: If I had a dairy allergy, I would absolutely be using protein shakes every day because I heavily rely on cottage cheese and Greek yogurt
• 5:33
  Baylee: Literally.
• 5:33
  Baylee: I'm like, it would be game over for everyone if I could eat some yogurt and cottage cheese.
• 5:38
  Brianna: You're done.
• 5:39
  Brianna: I'm eating 400 grams a day.
• 5:41
  Brianna: No, just kidding
• 5:43
  Baylee: I actually, when I did one of my check-ins on my trackings, I was like, things just feel off.
• 5:47
  Baylee: I was getting 150 grams of protein in a day.
• 5:50
  Brianna: Yeah
• 5:51
  Baylee: need 150 grams.
• 5:53
  Brianna: No.
• 5:53
  Baylee: look at that."
• 5:54
  Brianna: Yeah, that's definitely one thing you'll learn, if you've been on the high protein kick for a while and you track, you're like,"Oh, I am not having a problem hitting my protein," for most people.
• 6:05
  Baylee: Yes.
• 6:06
  Baylee: But if you can tolerate dairy, I would do like a whey protein.
• 6:11
  Baylee: So whey protein isolate I think is going to be your best option.
• 6:16
  Baylee: It's about 90- 90% protein.
• 6:18
  Baylee: It's gonna have very little lactose.
• 6:20
  Baylee: It's gonna have minimal fat, minimal carbohydrates, and it's also easier to digest.
• 6:26
  Baylee: And if you have a hard time tolerating some dairy, like lactose specifically, it can be good for that.
• 6:32
  Baylee: But I would say whey protein isolate is gonna be the best option.
• 6:36
  Baylee: If you can tolerate dairy and you want maximum protein with minimal amount of calories.
• 6:43
  Baylee: It kinda depends what else is being added in there
• 6:46
  Brianna: Yeah, that's probably the best.
• 6:48
  Brianna: And then I would say your whey protein concentrate.
• 6:51
  Brianna: So this isn't broken down as much as the isolate, which is why the isolate's easier to digest, but it's also good for the majority of people, 70 to 80% protein.
• 7:01
  Brianna: It has lactose but a small amount of fat, and has naturally occurring bioactive compounds.
• 7:07
  Brianna: So these usually taste the best, like the most creamy, not as much bitter.
• 7:12
  Brianna: They're more affordable, a little bit less processed'cause again, you're not breaking it down like even smaller, and then good for muscle growth.
• 7:21
  Brianna: So whey, if you do not have a dairy problem and you eat animal products, probably your best bet in terms of protein content
• 7:31
  Baylee: So the other part, other protein that's part of milk is casein.
• 7:35
  Baylee: So you have whey and casein that make up your milk proteins.
• 7:38
  Baylee: Now, casein's gonna digest a lot slower.
• 7:41
  Baylee: It's gonna release amino acids over several hours, and it creates more fullness.
• 7:46
  Baylee: So some people do tend to like this more during longer periods or just like trying to stay full for longer.
• 7:53
  Baylee: However, that whey protein is gonna stimulate that muscle protein synthesis quickly, so like the muscle building.
• 7:59
  Baylee: And casein is just that slower digesting.
• 8:02
  Baylee: So overall muscle building results are similar total protein intake is just adequate overall.
• 8:10
  Baylee: in general, I do see people tolerate the whey better, enjoy it a lot more over the casein.
• 8:16
  Brianna: Yeah
• 8:16
  Baylee: really see any casein based protein powders anyways
• 8:19
  Brianna: No, I think they used, it used to be like a really old school way of thinking of do your whey protein during the day and then drink a casein one at night'cause it keeps you full.
• 8:29
  Brianna: I don't think we need to do that.
• 8:30
  Brianna: I don't, I think...
• 8:31
  Baylee: it's too complicated.
• 8:32
  Baylee: Just
• 8:32
  Brianna: Yeah, just do a whey protein.
• 8:34
  Brianna: Yeah, 100%.
• 8:36
  Brianna: And then you're gonna have your plant protein, so I would say common sources are like pea, brown rice, soy, pumpkin seed, hemp.
• 8:43
  Brianna: So all of these are dairy-free, vegan, better for milk allergies'cause they don't have any of the proteins or the carbs that, whey or casein ones have.
• 8:55
  Brianna: Some of them are like a single source plant protein, like I had said, especially like pumpkin seed or hemp, so they are lower in certain essential amino acids that help you build muscle.
• 9:06
  Brianna: So a lot of times having a mixture of plant proteins is gonna be better.
• 9:09
  Brianna: And usually like on the back they'll tell you like their amino acid profile and breakdown, but you need all of it.
• 9:15
  Brianna: And then the texture can be grittier.
• 9:16
  Brianna: And then a lot of times these don't taste very good, so I feel like these are the ones that have a lot of added sugars to it, or sweeteners.
• 9:26
  Baylee: sweeteners, I would say.
• 9:28
  Baylee: yeah, they tend to be a little bit gritty and chalky, and I think they give protein powder a bad reputation.
• 9:34
  Baylee: And I also see a lot of people have issues with,
• 9:38
  Brianna: Mmhmm
• 9:39
  Baylee: A popular one.
• 9:41
  Brianna: Yeah
• 9:41
  Baylee: And it's like, when you look at the ingredients there's nothing that really stands out to me as"Ah, this can cause some issues." I don't know honestly what it is about it, but I do notice a lot of people that use that one do have some bloating, or they don't tolerate it well.
• 9:54
  Baylee: I personally don't enjoy it.
• 9:56
  Baylee: I don't think it tastes good.
• 9:58
  Baylee: And if you like Orgain and you don't tolerate dairy, you need to do an egg or a bone broth based one.
• 10:06
  Baylee: taste so much better.
• 10:07
  Baylee: That's what I use.
• 10:08
  Baylee: I either use an egg based or the bone broth one.
• 10:11
  Baylee: So egg protein powder is made f- usually from egg whites.
• 10:16
  Baylee: And so it's a high quality protein.
• 10:19
  Baylee: mostly it's egg whites, so they're naturally low in fat.
• 10:22
  Baylee: It's gonna be a complete protein.
• 10:23
  Baylee: It's going to be to digest.
• 10:26
  Baylee: Your body efficiently absorbs and utilizes egg protein.
• 10:30
  Baylee: it's gonna be naturally lactose-free, dairy-free.
• 10:32
  Baylee: So high quality, good amino acid profile, less processed than many plant protein isolates.
• 10:39
  Baylee: And it's usually still gonna have the 20 to 25 grams of protein per serving.
• 10:43
  Baylee: Most proteins I would say are about 20 grams.
• 10:45
  Baylee: Sometimes the plant protein ones are closer to 15.
• 10:48
  Brianna: Yeah
• 10:49
  Baylee: But I will say the eggs is typically more expensive than whey.
• 10:52
  Baylee: Doesn't always mix as smoothly.
• 10:55
  Baylee: Th- those are the main things.
• 10:55
  Baylee: It's a little bit harder to cook with if you're cooking with protein powder.
• 10:59
  Baylee: I really enjoyed egg based protein.
• 11:01
  Baylee: I use the Drink Wholesome one.
• 11:02
  Baylee: Or the bone broth protein powder, so Taylor Duke Wellness or Paleo Valley.
• 11:07
  Brianna: Yeah, I've done paleo valium.
• 11:08
  Baylee: Yeah, they both blend in really well.
• 11:13
  Baylee: it's marketed as more of the whole food protein powder.
• 11:17
  Baylee: But nutritionally, it actually behaves more like a collagen powder rather than whey or an egg protein.
• 11:25
  Brianna: Yeah
• 11:25
  Baylee: So it can support your joint health, your tendons, your ligaments, your skin elasticity, hair and nails.
• 11:31
  Baylee: And it's also pretty easy to digest.
• 11:33
  Baylee: So the bone broth protein is not considered a complete protein because it's low in one of them's tryptophan.
• 11:41
  Baylee: And it's also a little low in leucine, which is the amino acid that stimulates muscle protein synthesis.
• 11:47
  Brianna: Yeah
• 11:48
  Baylee: So if you can tolerate dairy, use that whey protein isolate.
• 11:54
  Baylee: If you cannot, I would look at an egg based.
• 11:57
  Baylee: I would occasionally use the bone-
• 12:00
  Brianna: And y- you gotta also think about when I...
• 12:03
  Brianna: 'Cause the egg and the bone broth is the most, I feel like it's the most tolerated for a lot of people, and you gotta think what else am I putting in it, right?
• 12:10
  Brianna: Am I mixing it with a protein-based liquid?
• 12:13
  Brianna: Am I adding other sources?
• 12:15
  Brianna: So it can still be good.
• 12:17
  Brianna: It's just knowing if I'm using this one, I probably need to add a little bit more than, if you just are a crazy person and shake up whey protein with water, which is, i've done it.
• 12:27
  Brianna: I've actually done it on this show.
• 12:29
  Brianna: On this show.
• 12:30
  Brianna: On this show.
• 12:31
  Brianna: On this show I have done it.
• 12:33
  Brianna: It's not enjoyable, but it gets the job done, so those are not gonna be
• 12:37
  Baylee: days.
• 12:37
  Brianna: oh, go ahead
• 12:38
  Baylee: there's a lot of confusion with the collagen too, because I get this question.
• 12:42
  Baylee: Like yes it does count towards your protein, I don't want all of your protein at a meal just coming from collagen.
• 12:50
  Brianna: Yes.
• 12:51
  Baylee: If I'm doing collagen, it's usually with breakfast I'll do some in my coffee that I make.
• 12:55
  Baylee: So there's about 20 grams of collagen from there.
• 12:58
  Baylee: But I'm also getting at least 20 grams of protein from my eggs.
• 13:03
  Baylee: I'm getting both.
• 13:05
  Baylee: I don't wanna do just 40 grams of protein from collagen, and you also don't wanna be just surviving off protein powder.
• 13:12
  Baylee: Again, I think it's a good supplement to add in as needed.
• 13:16
  Baylee: There are some days, very rarely, that I do two smoothies a day, but they're just supplements.
• 13:21
  Baylee: You still wanna get whole food benefit
• 13:24
  Brianna: And that's a good point'cause it drives me crazy when people are like,"You can't count it towards your overall protein." I'm like then we're not pl- we're not counting beans and lentils then either." Yes we are, but you're not gonna stay as full.
• 13:37
  Brianna: So what I...
• 13:37
  Brianna: And it's, again, it's not a complete protein, so I will have people not count the collagen they put in their coffee towards, like, how much grams they're getting at breakfast.
• 13:45
  Brianna: Does that make sense?
• 13:46
  Brianna: Or half count it, right?
• 13:48
  Brianna: Okay, instead of counting it as 10, count it as five, and then we're getting 15 to 25 from other
• 13:56
  Baylee: I always
• 13:56
  Brianna: sources
• 13:57
  Baylee: at least do f- from animal whole p- food.
• 14:02
  Baylee: Like 20 and 20.
• 14:03
  Brianna: Yeah
• 14:04
  Baylee: a good way to kinda look at it too.
• 14:05
  Baylee: But so the reason why we say at least 30 grams of protein per meal, is because then you get enough leucine from animal-based sources to stimulate that muscle protein synthesis to create and maintain muscle.
• 14:17
  Baylee: For me personally, I'm aiming for...
• 14:21
  Baylee: it's 30 grams of protein at breakfast, 40 at lunch, 40 at dinner.
• 14:25
  Baylee: If at lunch I'm aiming for 40, and I'm doing like 30 from animal meat and then like 10 grams of collagen, you could do it like that.
• 14:32
  Baylee: Or if it's 20 and 20, I find that works fine too.
• 14:36
  Baylee: I do try to get a ma- like a majority should be coming from that
• 14:40
  Brianna: Yeah.
• 14:40
  Baylee: protein source
• 14:41
  Brianna: You're gonna be fuller too, So again, you can count it.
• 14:45
  Brianna: It totally fills in the gaps, but yeah.
• 14:47
  Brianna: That debate was like hot for a second.
• 14:49
  Brianna: Like you guys, it's fine
• 14:50
  Baylee: It, I think it just, it's more confusing than what it needs to be, honestly.
• 14:55
  Baylee: Just eat animal protein with it too.
• 14:57
  Baylee: Don't get all of your...
• 14:58
  Baylee: you need more than 20 grams of protein at a meal anyway, so Get more animal protein there And then, so when you're, overall, when you're looking at a high-quality protein powder, first thing you're gonna look for is protein content.
• 15:10
  Baylee: Ideally, it has at least 20 grams of protein per serving.
• 15:14
  Baylee: gonna be sufficient to help support muscle repair and growth
• 15:19
  Brianna: Yeah.
• 15:19
  Brianna: And then you're gonna look at the loose- Did you just say loosen content?
• 15:24
  Baylee: No, just the protein content.
• 15:26
  Brianna: Okay,'cause we were just talking about leucine.
• 15:28
  Brianna: That's what it was.
• 15:29
  Brianna: I was like,"Am I having a stroke?" No.
• 15:31
  Brianna: That would be the other thing to look for, your leucine content.
• 15:34
  Brianna: So it's one of your branched-chain amino acids, and again, triggers protein synthesis.
• 15:40
  Brianna: So you're looking for two to three grams of leucine per serving.
• 15:42
  Brianna: And again, a good protein, it'll have its amino acid profile.
• 15:46
  Brianna: Just look at it.
• 15:47
  Brianna: Am I getting it?
• 15:49
  Baylee: You also wanna look is it third-party tested.
• 15:51
  Baylee: Supplements are not regulated like medications.
• 15:56
  Baylee: so independent testing is super important.
• 15:58
  Baylee: You can look on labels or on the website for NSF Certified for Sport or Informed Sport or USP sometimes.
• 16:06
  Baylee: Those are kinda common labels.
• 16:08
  Baylee: But looking for is this third party tested to just help verify they're saying is actually in the product.
• 16:16
  Baylee: You wanna verify the quality of the ingredient.
• 16:20
  Baylee: that can just be something good to look for really with any supplements that you do.
• 16:25
  Baylee: I would say, too going along with that, you want a short ingredient list.
• 16:29
  Baylee: In general, the fewer ingredients are better.
• 16:31
  Baylee: Kinda like how I mentioned that Orgain powder.
• 16:33
  Baylee: It's like there's nothing in it that really stands out to me.
• 16:37
  Baylee: I'm like,"Eh, yeah, I wouldn't do it." But it just has a lot in it.
• 16:42
  Brianna: Yeah
• 16:44
  Baylee: something about it just does not, that people don't handle it well.
• 16:48
  Baylee: a simple label for a protein supplement should have a protein source, probably natural flavors might be like a cocoa if it's chocolate.
• 16:57
  Baylee: It's probably gonna have some type of lecithin.
• 17:00
  Baylee: You can also find some without that.
• 17:01
  Baylee: It's gonna have some type of sweetener probably in it as well.
• 17:05
  Baylee: Unless you're buying an unflavored, of course.
• 17:06
  Baylee: But if you're buying a flavored, they're probably gonna have a sweetener in it
• 17:09
  Brianna: They're putting something.
• 17:10
  Brianna: Yeah.
• 17:11
  Brianna: Yeah.
• 17:12
  Brianna: So a few things to be cautious of, like when you're looking at your labels, I would say large amounts of added sugar.
• 17:19
  Brianna: So your protein powder should not have five and up grams of sugar.
• 17:24
  Brianna: It just shouldn't
• 17:24
  Baylee: would try and always keep, just like with anything, under five grams is what we say
• 17:28
  Brianna: Yeah.
• 17:29
  Brianna: Yeah.
• 17:29
  Brianna: So it shouldn't have more than that.
• 17:31
  Brianna: It shouldn't have a bunch of cane sugar or corn syrup solids or dextrose.
• 17:36
  Brianna: See what it is flavored with or sweetened with.
• 17:40
  Brianna: Propi- proprietary blends is another one, so if it says something like protein blend or, if you're getting it from certain companies that are like, it's the Mocktail Minute proprietary blend," and it doesn't...
• 17:52
  Brianna: They don't really, when it's proprietary, they don't really have to break down everything that's in it.
• 17:56
  Brianna: To me, I'm just like, there's only so many ways.
• 18:01
  Baylee: like
• 18:01
  Brianna: You know what I mean?
• 18:02
  Brianna: What did you add to it?
• 18:03
  Brianna: There, there's not much to...
• 18:05
  Brianna: So again, I don't love it, and it's a way for them to sneak in things, so they don't have to tell you how much is in it.
• 18:11
  Brianna: And again, a lot of times they won't be third-party tested when they have those proprietary blends.
• 18:16
  Brianna: I'm just like, I don't know if I wanna spend$65 on that.
• 18:19
  Brianna: And then excessive fillers, so stuff like maltodextrin, large amounts of gums.
• 18:24
  Brianna: That can bother a lot of people's gut is the gums, so maybe that's what it is.
• 18:28
  Brianna: I know Orgain has that.
• 18:30
  Brianna: Artificial colors and then just the additives.
• 18:32
  Brianna: And I think for Orga- Orgain also has whatever they sweeten it with, which actually might be this potassium one.
• 18:41
  Brianna: Is it ace K?
• 18:43
  Brianna: Whatever it is, it really bugs people.
• 18:46
  Brianna: And it's the...
• 18:47
  Brianna: I think I've noticed it more with the chocolate specifically.
• 18:50
  Brianna: Was it the vanilla?
• 18:51
  Brianna: People change flavors and it...
• 18:53
  Brianna: Could be the gum let's see.
• 18:55
  Brianna: I'm interested.
• 18:55
  Brianna: But, and I think a lot of people do Orgain'cause they sell it a lot at Sam's Club and Costco, and cool.
• 19:01
  Brianna: If you can tolerate it and you like it, great.
• 19:03
  Brianna: But I think a lot of people will try it and then be like,"I can't do a protein powder'cause it really bothers me."
• 19:10
  Baylee: Yeah, theirs is a stevia,
• 19:13
  Brianna: Okay
• 19:14
  Baylee: and it has acacia in it, guar gum, xanthan gum two
• 19:19
  Brianna: Yeah.
• 19:21
  Brianna: Pay attention, but a lot of times it's the gums, it's the flavoring or the sweeteners and the gums.
• 19:26
  Brianna: Again, shorter list
• 19:27
  Baylee: that where people are just like,"Oh, I can't tolerate protein powder." It might just be, like, the type of protein powder you bought too.
• 19:34
  Brianna: Right
• 19:35
  Baylee: so then yeah, as far as sweeteners, many protein powders, like I said, are gonna use them.
• 19:40
  Baylee: ones with a stevia or a monk fruit are gonna be typically your better options.
• 19:44
  Baylee: And I notice if they have stevia or monk fruit, it usually is a higher quality.
• 19:49
  Baylee: I know I just said Orgain has stevia, but a lot of people don't tolerate it well.
• 19:53
  Baylee: But stevia and monk fruit, I would say those are your better option sweeteners.
• 19:57
  Baylee: Sucralose is one that I avoid.
• 20:00
  Baylee: There are concerns that it can alter the gut microbiome, and so just kinda like killing off that good bacteria.
• 20:08
  Baylee: It...
• 20:08
  Baylee: The research isn't super fantastic on it, but, I do see it happen with people.
• 20:13
  Baylee: Sucralose is something that I avoid, And it's not actually that hard to.
• 20:19
  Baylee: people can also be, like, bloated, have the gas or the diarrhea when we have more of these artificial sweeteners with sucralose.
• 20:26
  Baylee: So sucralose is gonna be like your Splenda.
• 20:28
  Baylee: The other one I would say is ace K, so acesulfame potassium.
• 20:34
  Baylee: what's different about these two, so sucralose is actually 600 times sweeter than sugar.
• 20:39
  Baylee: Things that have Splenda in it it hurts my teeth it is so sweet.
• 20:45
  Baylee: Acesulfame potassium is about 200 times sweeter than sugar.
• 20:49
  Baylee: And this one, usually it's not just by itself.
• 20:52
  Baylee: It's typically with sucralose as well.
• 20:55
  Baylee: but kinda the same thing.
• 20:56
  Baylee: There's concerns about the gut microbiome.
• 20:59
  Baylee: And both of them, they tend to see increased cravings with because of them being so sweet.
• 21:07
  Baylee: So looking for ones with a stevia or monk fruit, not so much sucralose, I would say.
• 21:13
  Brianna: Yeah.
• 21:14
  Brianna: And the interesting thing about sucralose too, and why I don't love it for baking, if you get a protein powder and you wanna bake, is it actually breaks down when it's heated, which is why I'm like,"Why do we put it in hot coffee?" So whatever.
• 21:28
  Brianna: So that could be something if you're like,"I'm getting it mostly for baking," skipping the Splenda is, or sucralose is probably an even better option.
• 21:34
  Brianna: And then the Ace-K, that potassium one, this is what gives people a lot of diarrhea I've noticed.
• 21:41
  Brianna: So if you are like,"Oh, I took it," and like maybe not bloated or constipation or that, but you're like,"I had diarrhea," it might be this.
• 21:48
  Baylee: That'll do it.
• 21:50
  Baylee: I would say those are like the main things with protein.
• 21:54
  Baylee: The...
• 21:54
  Baylee: You know what also has been circling the interweb is the one to 10 rule.
• 21:59
  Baylee: Have you seen
• 21:59
  Brianna: I don't think so.
• 22:01
  Brianna: Is that?
• 22:01
  Baylee: 10 calories, you should get at least
• 22:03
  Brianna: Oh.
• 22:04
  Baylee: if it's a good protein
• 22:06
  Brianna: we do that with like salt.
• 22:08
  Brianna: Not in the normal wor- not in the normal world, but medical world, it's if you have this, ha- if it has...
• 22:15
  Brianna: Take your calories, divide it by two.
• 22:17
  Brianna: If it has more than that in sodium, don't eat it, whatever.
• 22:19
  Brianna: That's a crazy...
• 22:20
  Brianna: But okay, so for e- every 10 calories, you need one gram of protein?
• 22:24
  Baylee: So it, it's kinda showing 10% of your calories are coming from protein if it's a relatively protein-dense food.
• 22:30
  Baylee: So
• 22:31
  Brianna: Okay.
• 22:31
  Brianna: Okay.
• 22:32
  Baylee: with
• 22:32
  Brianna: Okay
• 22:32
  Baylee: grams of protein that's 120 calories, so 25 times 10, 250.
• 22:38
  Baylee: 250 is greater than 110, excellent source
• 22:41
  Brianna: Oh, I have seen this.
• 22:42
  Brianna: I have seen this when people are like,"Are you really getting as much protein as you think?" Okay.
• 22:45
  Brianna: Yeah.
• 22:46
  Brianna: Got it.
• 22:46
  Baylee: And like things like the protein cookies that are out there, they're like 10 grams of protein but 300 calories.
• 22:53
  Baylee: Okay, 10 times 10, 100.
• 22:55
  Baylee: 100 is less than 300.
• 22:56
  Baylee: Most of the calories aren't coming from protein.
• 22:59
  Baylee: However, I think, too, when we do this, like protein powder, yes, do that.
• 23:05
  Baylee: But like a protein bar, for example, the Aloha bars.
• 23:09
  Baylee: Those are my favorite
• 23:10
  Brianna: Mine too
• 23:11
  Baylee: use this rule on it, it's not a great protein source technically because there's 14 grams of protein, 230 calories.
• 23:20
  Baylee: However, I still like this one for a, quote-unquote,"protein bar."
• 23:25
  Brianna: Yeah
• 23:25
  Baylee: 14 grams of protein is pretty good for a bar, and if you look at it, there's 10 grams of fat, there's 26 grams of carbs, 10 grams of fiber, only four grams of added sugar.
• 23:36
  Baylee: And the macronutrient profile is good.
• 23:40
  Baylee: It's like the perfect snack
• 23:42
  Brianna: It is.
• 23:42
  Brianna: It's like the perfect snack.
• 23:44
  Brianna: I agree.
• 23:44
  Baylee: So it's more well-rounded.
• 23:46
  Baylee: It's not so much like this is your protein for your meal
• 23:50
  Brianna: I
• 23:50
  Baylee: of thing
• 23:51
  Brianna: think that's important to, consider because a lot of people will just give tips like that, like the 10 to one.
• 23:56
  Brianna: It's okay, and then you're only looking for that, but it's what else is in the bar?
• 23:59
  Brianna: In the Aloha bars, of course it's gonna be higher calorie, not a ton coming from protein'cause there's a lot of healthy fats in it, and fats have more calories per gram than protein.
• 24:09
  Brianna: And again, I want a well-balanced snack that works for me.
• 24:13
  Brianna: And protein yeah, 14 grams of protein in a snack is great.
• 24:17
  Brianna: Do I want that in my cookie, right?
• 24:19
  Brianna: Do I want a ton of fat in my cookie?
• 24:22
  Brianna: May- maybe not.
• 24:24
  Brianna: I'm also not gonna eat a protein cookie, prob- probably not,'cause I can't stand the way a lot of those taste.
• 24:28
  Brianna: They just taste like artificial sweeteners.
• 24:31
  Baylee: Yes.
• 24:31
  Brianna: Blech.
• 24:32
  Brianna: It's like
• 24:32
  Baylee: if you look at a Clif Bar has 10 grams of protein, 250 calories, so considered not a great protein source.
• 24:40
  Baylee: This one has 43 grams of carbs, 16 grams of sugar.
• 24:44
  Baylee: So this one I would not do as a snack.
• 24:47
  Baylee: It's not as well-balanced, more quicker digesting carbs.
• 24:51
  Baylee: And really, Clif Bars were designed for like, being active.
• 24:55
  Brianna: Like climbing cliffs.
• 24:57
  Baylee: Yeah.
• 24:58
  Baylee: That's why they have the added sugar in them.
• 25:01
  Baylee: They're quick digesting carbs
• 25:03
  Brianna: 'Cause you need that during your, yeah, during your activity, you need it.
• 25:06
  Brianna: Yeah.
• 25:07
  Brianna: So it's, the 10/1 rule I think applies to some things, but yeah, like mostly we're looking at the bigger picture.
• 25:14
  Brianna: 'Cause again, like you said, it's not all about protein, especially when you're trying to lose weight.
• 25:18
  Brianna: I wanna know what else is in the snack.
• 25:20
  Brianna: Primarily fiber specifically too, and ALOHA bars are such a good way to get in fiber.
• 25:25
  Brianna: Sometimes that'll be like the only thing I have people work on.
• 25:28
  Brianna: I'm like,"Hey, for a snack, let's just pick up some ALOHA bars." And like instantly they're getting like, what, 11 grams of fiber?
• 25:33
  Baylee: Yes.
• 25:34
  Baylee: There's, oh, and they're so filling
• 25:36
  Brianna: And they're good and they don't taste chalky.
• 25:38
  Brianna: Aloha, sponsor us.
• 25:40
  Brianna: Well, I spend a lot of money on you.
• 25:43
  Brianna: But yeah, so
• 25:44
  Baylee: need to order more too.
• 25:46
  Brianna: yeah.
• 25:46
  Brianna: But yeah, hopefully this was helpful'cause again, protein is staying, which is cool
• 25:52
  Baylee: Yes.
• 25:52
  Baylee: So I would say the summary overall of that,'cause that was a lot of information thrown at you, if you can remember three things maybe even two, I guess you could even do, and you probably are okay.
• 26:06
  Baylee: Number one, your protein source, a whey, an egg, or the bone broth or the rice and pea blend.
• 26:12
  Baylee: So one of those four.
• 26:14
  Baylee: I would say the second thing, less than five grams of sugar I would say the third thing you could look at is like seed oils, like sunflower oil, anything like that.
• 26:23
  Baylee: That could be three things to look at.
• 26:25
  Baylee: I don't know.
• 26:26
  Baylee: What are your thoughts on that?
• 26:27
  Brianna: I like the, I like it.
• 26:29
  Brianna: I like the type of protein, w- how much sugar, and then yeah, seed oil or like gums, especially if you have a lot of GI issues, like just really try to really look at that.
• 26:38
  Brianna: 'Cause again, shorter list better
• 26:40
  Baylee: And I guess going along with the sugar reducing, like the artificial sweeteners, Superlow, Ace-K
• 26:45
  Brianna: And then a fourth is it third-party tested?
• 26:47
  Brianna: I'm gonna throw that out there.
• 26:48
  Brianna: 'Cause again, supplements are expensive.
• 26:50
  Brianna: I'm like,"Dang it, I should've thought that." Four things.
• 26:52
  Brianna: All right, four things.
• 26:54
  Baylee: That's not bad.
• 26:55
  Brianna: And then a fair, it's not deserving.
• 26:57
  Baylee: yeah.
• 26:58
  Baylee: If you're like,"Oh, I can eat dairy," do a whey.
• 27:00
  Baylee: Number one's done.
• 27:01
  Baylee: So if you can do dairy, do a whey protein, less than five grams of added sugar, sucralose, and third-party tested.
• 27:10
  Baylee: That's gonna be a good basis for you
• 27:13
  Brianna: And then if you are, have other needs, then that's when you just message Bailey and I and we can give you some recommendations.
• 27:19
  Baylee: Yeah, and feel free to send us labels of here, I'm looking at this.
• 27:22
  Baylee: Screenshot the front and the back of it, and then we can kinda give you a here's what we would or would not recommend.
• 27:29
  Baylee: I actually was at Sam's the other day, and I took a picture of their protein drink options, and I was gonna...
• 27:35
  Baylee: I need to share a post on that as to here's what I would buy.
• 27:40
  Baylee: 'Cause, yeah, if you're just going to Sam's, then you might not have the perfect option.
• 27:47
  Baylee: So I'll show you.
• 27:50
  Baylee: Here's what I would choose.
• 27:51
  Baylee: Premier Protein is one that I would not recommend on a daily basis.
• 27:56
  Baylee: If you were needing something quick, and you're out and about, and you're deciding between a McDonald's cheeseburger and a Premier Protein, do the Premier Protein.
• 28:04
  Baylee: not something I would recommend daily And also, really hard to find like pre-made protein drinks that have great ingredients.
• 28:11
  Brianna: Yeah, you're not
• 28:13
  Baylee: It really does not take that long to put protein powder with milk or almond milk or water
• 28:20
  Brianna: Yeah, get some Fair Life.
• 28:22
  Brianna: There you go.
• 28:22
  Brianna: If you have to be like,"I need to just shake it up with milk," do it.
• 28:25
  Brianna: It really doesn't take that long.
• 28:26
  Brianna: It's also cheaper.
• 28:28
  Brianna: Yeah, the ready-made protein drinks do have a lot in them'cause they have to be shelf stable.
• 28:32
  Brianna: I think one of the only ones,
• 28:34
  Baylee: in them
• 28:34
  Brianna: yeah, one of the only ones I think that actually has really good ingredients, I need to double check'cause I haven't for a while, is the Only What You Need brand.
• 28:42
  Brianna: It tastes disgusting, just so everybody knows.
• 28:45
  Baylee: to be really cold.
• 28:46
  Baylee: I
• 28:47
  Brianna: Like ice cold.
• 28:48
  Baylee: Yes.
• 28:50
  Baylee: So they're not terrible.
• 28:51
  Baylee: Aloha does have some.
• 28:52
  Baylee: I like their coffee-flavored wine.
• 28:54
  Baylee: But they're all these are all plant-based ones too, which is interesting.
• 28:58
  Brianna: Yeah
• 28:59
  Baylee: I always...
• 29:00
  Baylee: if you're at the gas station too I would say a Fair Life is gonna be a better
• 29:04
  Brianna: Yeah.
• 29:04
  Baylee: option, like the Core Powers.
• 29:06
  Baylee: But again, if you're looking for something daily, getting a little bit higher quality
• 29:10
  Brianna: Agreed.
• 29:11
  Baylee: All right, everyone.
• 29:12
  Baylee: Have a good rest of your day, and we will be back next week with a brand new episode.
• 29:16
  Baylee: Bye.
• 29:17
  Brianna: Bye