Which Protein Powder is Right For You?

Not all protein is one and the same, and with thousands of different products available to you it becomes quite difficult to make a choice. Should you buy whey protein isolate, concentrate, or casein?

All are good choices, but it solely depends on what you want to implement into your healthy diet regimen. Let’s take a look at these various protein powder categories, and help you make the right choice before any money is wasted during the process of trial and error.


Concentrate Protein Powders
Concentrated protein powders are your first choice since they are generic in use. Protein is the building blocks of life as most have heard, and what this means is that you need protein to function properly. Concentrate protein powders allow your body to moderately process the amino acids during digestion, and use them over the course of 2-3 hours. An example would be Syntrax’s Matrix, which may be great for lean muscle growth diets as well.


Whey Protein Isolate
This type of protein is fast digesting and preferably should be consumed after your daily fitness regimens. Isolate protein powders are some of the most improperly used supplements since people do not know the difference between concentrate and isolate. Sure, a lot of brands use mixtures for their protein, but it is the first ingredient that counts when reading supplement labels.

Optimum Nutrition’s 100% Whey is one of the most trusted isolate proteins on the market for the past few decades since they have a GMP certification. A little trick you might not know is consuming whey protein isolate right after a full night’s sleep, which allows you to possibly replenish the nutrients quickly that were used during rest.


Casein Protein
casein protein - optimum nutritionCasein is a bit tricky if you believe that you should not consume anything else after 8pm. This is a common misconception because most people do not understand that your body is fasting while you are asleep, which means it’s in need of protein to assist with the body’s repair and growth process during rest.

The protein you consumed at dinner has most likely been used up by this point, so casein protein comes in and saves the evening since it has a slower digestion rate than any other protein available. Casein protein, like Optimum Nutrition’s Casein, is basically being drip fed to your body throughout the night.


The Other Protein Powders
Two other protein powders you should familiarize yourself with are mass gainers and vegan protein.

  • Mass Gainers – Just as the name entails, this protein powder is used to possibly increase your body’s mass, which allows you to “bulk up” by converting the weight gain to muscles. These proteins contain high amounts of calories and should not be taken unless you seek to gain weight.
  • Vegan Protein – Vegan protein powders contain no dairy based protein, and are therefore derived from plants and legumes primarily. This supplement is used by those seeking to follow a vegan diet and/or is lactose intolerant. A good example of this is SDC Nutrition’s All Time Ve.


Choose the Right Protein Powder
You are now able to familiarize yourself with the primary protein powders that you run into on today’s market, and the choice is yours since you are the one that knows what fits in with your diet. Be sure to check your ingredient labels to make sure there aren’t a lot of sugar fillers ruining your protein content.

Breakfast Recipe: Vanilla Chocolate-Chip Pancakes

Protein pancakes can put a fun twist on your breakfast. Protein pancakes give you the opportunity  to consume one of your favorite foods without feeling guilty about extra calories. This vanilla-chocolate chip recipe is used to provide your body with the healthy proteins, carbs, and dietary fats it needs. These macronutrients allow you to possibly focus better throughout the day, to have the energy to work proficiently, and to repair any muscle cells that are sore from last night’s training program.

Protein is a popular and valuable macronutrient that your body requires to function properly, and it also keeps your stomach feeling full to prevent the urge to snack on unhealthy treats. You don’t have to be a bodybuilder to feel the need to use the recipe. Try out this recipe from Men’s Fitness.

Protein Chocolate-Chip Pancakes Recipe

Rating: 51

Prep Time: 10 minutes

Cook Time: 5 minutes

Total Time: 15 minutes

Serving Size: 1

Protein Chocolate-Chip Pancakes Recipe


  • 1 Scoop Vanilla Protein- Optimum
  • 1 Scoop Almond Meal
  • 2 Large Egg Whites or ¼ Cup Egg Substitute
  • ¼ Cup Water
  • 1/2 Cup Dark or Raw Chocolate Chips
  • Optional Ingredients:
  • 1 TSP Stevia (for extra sweetening)
  • 1 TBSP Flaxseed Meal (extra fiber, antioxidants, omega-3 fatty acids)


  1. Combine all ingredients into a medium mixing bowl and mix thoroughly until no lumps of protein or meal is left. Some proteins may be difficult to mix with a spoon, so use a blender to mix all ingredients except the chocolate chips, which are added and stirred in after blending.
  2. Using a nonstick pan, adjust your stove to medium and wait for the pan to heat up.
  3. Pour mixture into one spot and allow it to naturally spread into circles. Sift chocolate chips if necessary.
  4. Wait for the top layer to become filled with air bubbles, and then flip the vanilla-chocolate pancakes over.
  5. Cook for an extra minute before shutting off heat and transferring pancakes to your plate. Ensure pancakes are cooked thoroughly to prevent any consumption of raw eggs.

Breakfast Mistakes You May Be Making

A balanced breakfast is essential to start your day. Not all breakfasts are created equally. The granola bar, avocado toast may be healthy, but they may not give you the boost you need to power through a long day at the office or at school. The one thing you need to remember when choosing your breakfast is that you should include some protein.

Kays Naturals - Protein Cereal

The protein rule should hold true no matter what time of the day it is. Your plate needs at to be a quarter full of protein, a quarter full of whole grain and half full of fruits and vegetables.

Protein not only helps to fuel your day, but it helps you to feel full. If you load up on carbs in the morning and forget the protein, your metabolism is going likely to be off for the entire day. Hunger is going to strike and you are likely to make poorer eating choices. How hungry you feel come mid-morning is based on what you eat and how much you eat. Skipping the protein in the morning may lead to unhealthy snacking leading up to lunchtime. It may also make you make some unhealthy choices when it comes to picking your lunch for the day.nashua nutrition - western omelet

Keep in mind of the amount of protein you should be consuming throughout the day. s a result, not consuming protein for breakfast can make it difficult to take in enough protein throughout the rest of the day.  Keep in mind the exact amount of protein you should be consuming depends largely on your weight and level of activity.

Keep in mind that eating protein for breakfast does not mean that you have to eat steak for breakfast. For healthy, protein-packed breakfast options, consider the HealthSmart South Western Omelet, Proti-Thin Apple Cinnamon Oatmeal, or Kay’s Naturals Protein Cereal.

8 Great Protein Snacks to Enjoy on the Run

Life can get pretty chaotic sometimes. However, a lifestyle does not mean you should neglect healthy eating habits. One of the easiest ways to eat healthy on the run is to choose a snack that has staying power. Choosing snacks that are packed with protein can help keep you feeling satisfied longer. Why? Protein slows digestion and keeps your blood sugar levels steady. Protein can even help you lose weight because it increases satisfaction. When you are full, you are much less likely to stray from a healthy eating plan. Stock your kitchen with these protein-packed snacks to help you enjoy a healthy lifestyle even when life gets crazy.

  1. A single-serving of cottage cheese. If you thought Greek yogurt was the only way to go when it comes to high-protein dairy snacks, guess again. A single serving of nonfat cottage cheese contains 20 grams of protein, which is three more than your average Greek yogurt.
  2. A single-serving peanut butter pack. It’s not practical to carry an entire jar of peanut butter with you on-the-go, but single-serving peanut butter packs can give you a protein-packed treat no matter where you are. These packages contain 8 grams of protein in just over an ounce of product. To reduce sugar intake, look for natural peanut butters. For a snack with added staying power, enjoy your peanut butter on a banana.
  3. Kay’s Naturals Cookies, Chips, Pretzels and Cereal. If you want to enjoy the crunch of pretzels or potato chips without the guilt, give these snack packs a try. With zero cholesterol and 12 grams of protein, your old guilty pleasures no longer have to be guilty.
  4. String cheese or mini, single-serving cheeses. With 6 to 8 grams of protein, you can enjoy your dairy and feel full too. These packages are individually packaged and great for tossing in a purse or backpack. If you are trying to lose weight, look for a part-skim cheese.
  5. Edamame. With 8 grams of protein in just a half of cup, 90-calorie edamame gives you 3 grams of fiber as well. Protein and fiber work well together to help combat hunger. If you are looking for a crunchy snack, dry roasted edamame contains 14 grams of protein.
  6. Ostrim-Meat-Stick-NashuaOstrim High Protein Meat Sticks. You may not always have time to cook up a chicken breast on-the-go, but high protein meat sticks can help satisfy your want for something hardy. Whether you like turkey or elk, there is a meat stick for you. With 14 grams of protein, meat sticks can easily be part of a sensible diet.
  7. ProtiDiet. If weight loss is your goal, ProtiDiet offers a wide-variety of snacks that are perfect for the busy professional or the mom on the go. From bars to cold drinks and cookies, you can get your protein and satisfy a sweet tooth all at the same time. With 15 grams of protein, you’ll be feeling full until it’s time for dinner.
  8. Turkey Roll-ups. Turkey roll-ups are perfect for when you have a few extra minutes in the morning to prepare a snack for the day. Simply roll-up some of your favorite vegetables in a slice of turkey for a satisfying snack. With 18 grams of protein, this hearty snack is perfect for work or school.

On-the-go snacks do not have to be bad for you. With a little planning, you can eat healthy no matter what life throws your way. To avoid vending machines or fast-food runs, always have a couple of high-protein snacks on you.

Know the Warning Signs: 5 Signs You Should be Consuming More Protein

Protein is important to your health. If you do not consume enough protein, your body suffers. Proteins are the body’s main building blocks. They are important in making skin, muscles, organs and tendons. Proteins are also necessary in making neurotransmitters, enzymes, neurotransmitters and more. Without protein, your life would simply not be the same.

Here are 5 signs that your body is not getting the protein it needs to function properly:

  1. Do you crave a lot of sweets? If you suddenly develop a sweet tooth and you never feel like you’ve had enough to eat, you are likely low on protein. One important function of protein is to keep your blood sugar levels steady. When you are lacking protein, there is a good chance that you reach for a piece of candy or a cookie as a quick fix. Instead of reaching for an unhealthy fix, consider reaching for a protein smoothie. We offer a variety of protein smoothies including Protein Wealth Fruit Smoothie. This drink is high in protein and will help put an end to your sweet tooth.Protein- nashua nutrition
  2. Have you noticed your hair falling out or thinning? Protein is a key building block for all of the cells in your body — including your hair follicles. Your hair follicles are strong and meant to keep your hair on your head. If you are not getting the appropriate nutrients, you may notice that your hair may start thinning.
  3. Do you feel foggy all of the time? If your brain is feeling foggy, a lack of protein may be to blame. Balanced blood sugar levels are a must for staying focused throughout the day. If you are depriving yourself of protein and your glucose levels are fluctuating, you may have some trouble performing your normal daily tasks; such as staying focused in class or getting those numbers to add up in a report for work. A steady stream of carbohydrates is a must-have to help fuel your brain. Consuming protein with your meals can help to time-release carbohydrates to be used as energy opposed to spikes in your energy levels. If you are looking for a boost in your protein intake throughout the day, consider Proti-Boost.
  4. Do you feel weak? If you know one thing about protein, it’s the fact that protein is a must-have for strong and healthy muscles. If you do not get enough protein, your muscles may begin to shrink overtime.
  5. Do you find yourself feeling sick more often than usual? Protein is a must for a strong immune system. If you catch colds easily, a protein deficiency may be to blame.

How much protein should you be consuming each day? If you are the average person, meaning you aren’t a bodybuilder and do no exercise all that often, it is reasonable to aim for .36 to .6 grams per pound. This means:

  • 56-91 grams/day for the average male.
  • 46-75 grams/day for the average female.

If your job is demanding on your body or you are very active, you are going to need more protein. Endurance athletes need about .5 to .65 grams of protein per pound per day. Older individuals are also in need of more protein. Daily protein intake should be about .45 to .6 grams per pound.

If you suspect a protein deficiency, it is important to talk to your doctor. Keep in mind that a weakened immune system or hair loss may mean something other than a protein deficiency.

Snack Smart: Top 10 Healthy and Portable High-Protein Snacks

Got the munchies but want to avoid weight gain? Read up on our top 10 healthy high-protein portable snacks.

1. Chocolate Milk
Chocolate Milk is high in protein, but has lower calories than an actual candy bar. We recommend Nashua Nutrition’s HealthSmart Chocolate Drink.

2. Protein Bars
Many protein bars are high in protein but also high in sugar.  We recommend protein bars that are low in sugar like Control Bars – peanut.

3. Protein Shakes
Protein shakes are healthy and portable snacks.  Here is a blender-ready recipe to get you started:

Berry Breakfast

nashua nutrition berry shake recipe

4 scoops Optimum Nutrition’s 100% Whey Protein (Vanilla Ice Cream flavor)
1 c. frozen strawberries or 1 cup peaches or 1 cup raspberries
1 c. frozen blueberries
2 tbsp. flax seed oil
1/2 tsp. green stevia powder
14 oz. water
2 oz. unsweetened cranberry juice

4. Ostrim Jerky
Many jerky products on the market are dry in consistency and high in fat.  There are some jerky products that are high in moisture and low in fat like Ostrim high-protein meat sticks.

5. Grape and Cheese Kabobs
Grapes are high in potassium, vitamin C, and antioxidants, while cheese is high in calcium and protein. Combine both of these foods into one healthy snack by placing grapes and cheese chunks onto toothpicks or shish kabob skewers.

6. Edamame
This superfood has 17 grams of protein per 1 cup serving. For fresh edamame: steam for approx. 6 minutes. For frozen edamame: defrost in microwave for approx. 2 minutes.

7. Trail Mix

ostrim trail mix

Nuts are a great source of fiber and protein, so try trail mix for a great healthy snack. Try to avoid trail mixes that have chocolate pieces in them, they tend to be higher in fat!


8. Apple-Butter Sticks

Apples are fiber and antioxidant rich;  nut butters are high in protein.  Combine both of these into a snack by cutting apples into sticks, spreading the sticks with nut butter (peanut, almond, or cashew butter), then covering the sticks with raisins.

9. Soy Nuts
A portable snack that is rich in Omega-3’s, fiber, and protein!

10. Pretzel Chips and Hummus
The fiber, protein, and iron of hummus paired with the satisfying, salty crunch of pretzel chips.

June Slim-Down Challenge: Day 27 – June 27, 2014

It’s Friday! That means we are moving into the final weekend of our June Slim-Down Challenge! Way to go!!

Source: www.nashuanutrition.com

For today’s challenge, you need to eat a healthy and nutritious breakfast. Namely, a bowl of oatmeal and fresh fruit.  A good breakfast will keep you full of energy and keep the cravings at bay! Your breakfast should include protein and slow acting carbohydrates, which are found in whole grains. These slow acting carbohydrates will digest slowly over time, keeping you full and energetic for a long time. Fruit contains natural sugars and fast acting carbohydrates. They will digest quickly and give you the fast energy boost you need to get out the door in the morning! This oatmeal and fruit combo is the perfect way to get your day started off just right! You can check out some of our quick oatmeal by Healthsmart!  Here are other great breakfast items to start off your day!

Download the calendar>>>Nashua Nutrition June Slim-Down Challenge

June Slim-Down Challenge: Day 16 – June 16, 2014

Guess what today is? That’s right! It’s “Meal Replacement Monday“!

Source: http://www.nashuanutrition.com

As you probably know by now, meal replacement shakes and bars are a great and tasty way to get the nutrition you need. It helps cut back unnecessary calories and other unwanted things, like fats and sugars. As with previous Monday’s, we will be substituting one of our meals with a meal replacement shake or bar. On top of that, we will be upping our Monday walk/jog from 15 to 20 minutes. That means a healthier meal and 20 minutes of quality exercise. The perfect combo to burn some fat! You can do it!

Download the calendar>>>Nashua Nutrition June Slim-Down Challenge