Question about protein shakes

(Michael - When reality fails to meet expectations, the problem is not reality.) #21

I misunderstood your OP. I thought you were making your own protein shakes from ingredients. I see that you purchase a commercially prepared product instead. The only comment I have about that applies to any commercially prepared product, especially one aimed at the ‘low carb’ and/or ‘keto’ community.

Read the label very carefully, including the list of ingredients and the order they’re listed in. The first 3 or 4 ingredients are generally the main ones. You will be shocked by how often you see one of the many stealth words for sugar. Another thing to watch for is whether or not the total calories of the product matches the total calories of the individual macros listed in the nutrition breakdown. Producers of a product aimed at the low carb market have a lot of incentive to hide as much carbs as they can get away with. If there’s little or no difference, you can ignore it. But if the difference is multiple calories just assume they’re hidden carb calories and add to the carb total. That’s the only way to avoid consuming a lot of hidden carbs.

#22

I don’t worry about protein powders…at all! Yes whey is a little insulinogenic, to the point that it matters? nope. Whey/Casein blends are best in most cases with Whey being fast and casein being slow which depending on what you’re going for can determine what you buy. My protein goal is 175-200g on lifting days, even with my diet I just gotta supplement. There’s no shortage of info showing we don’t have to fear protein. Ben Bikman does great videos on this. You looking to supplement diet, lift, meal replacements?

#23

I checked and it does have fructose but it was way down on the list.

I added up the calories and actually got 97 instead of 100. I’m too lazy to check my math, lol.

(Michael - When reality fails to meet expectations, the problem is not reality.) #24

Check my original reply, I’ve since added a link to Ben Bik’s talk on protein/insulin/glucagon from Low Carb Breck 2018. Very worth a watch, half an hour.

#25

My product is a whey/casein blend. If casein is slow I guess it would be less insulinogenic, right?

#26

Thanks for that!

(Cancer Fighting Ketovore :)) #27

Does it have any fat?

So, you said it has 100 calories…
If it has 16g of protein then you get 64 calories (16*4)…what are the other 36 calories coming from? If not from fat (4g of fat would give 36 calories) then its likely from carbs (carbs * 4) = calories from carbs

#28

It has 2.5g of fat which is 22.5 cals.
4g of carbs so 16 cals.
And 16g of protein so 64 cals.
That = 102.5 cals.

I forgot why we are adding them up, lol.

(Cancer Fighting Ketovore :)) #29

To look for hidden carbs, and to be aware of what is in what we are eating/drinking… but for many people who eat 20g of carbs or less 4g of carbs is 20% (1/5) of their allotment. It just helps to be aware. I personally try to minimize all non-meal carbs.

#30

If you want a better macro balance, you could add coconut oil or butter to make it a meal. I sometimes melt coconut oil in some hot water, and add cold water to somewhere below body temp before adding protein powder. It’s the quickest keto meal I make.

#31

I drink it with my meal as I only eat OMAD, and it’s a stretch to get in the other 16 carbs, tbh. I usually end up around 14 or 15 carbs for the meal/day. Which is just fine with me!

#32

I’ll have to try that!

(karen) #33

I think it also has to do with how much protein overall you’re taking in. When I make my smoothies/shakes, I use an unsweetened nutmilk like Milkadamia and add some fully fatted coconut milk and an avocado and maybe some mushrooms (to help thicken) and then the protein powder. It is really good and doesn’t need any sweetener! So enjoy!

#34

I just mix my powder with water. It’s vanilla bean flavor and actually pretty tasty.

(Cancer Fighting Ketovore :)) #35

I used to make shakes for one kiddo with coconut milk (canned), peanut butter, and an avocado. Then some water to thin it (for a sippy cup)

(karen) #36

That’s good! For some reason I’ve always put in everything but the kitchen sink! And I usually have some avocados that are past their prime so into my nutribullet they go!

(bulkbiker) #37

They’re generally frowned upon because a lot of us try to eat food that looks like food and not drink our meals.
A nice steak is more appetising and more satiating than a “shake”.

#38

That sounds yummy!

(Michael - When reality fails to meet expectations, the problem is not reality.) #39

Look out Sharon_E! The shake shaming has started. :nauseated_face:

#40

Well, it’s not a meal replacement shake. It’s only 100 calories. I drink it with my Whole Foods meal.

Stupid autocorrect insists on capitalizing “Whole Foods”. Look, there it goes again, lol.