Why does the idea of consuming protein in the form of a powder, meal replacement, bar or pre-mixed shake hold such strong appeal for breast cancer survivors?
Not only that, how did selecting a protein powder, meal replacement, bar or pre-mixed shake become so complicated and fraught with angst?
Even my head spins at the extensive array of protein powder ingredients, brands, and miraculous things these products are purported to do. If I feel overwhelmed, I can only imagine how you feel!
As a hormone-driven breast cancer survivor, selecting protein-based ANYTHING feels not only confusing, but a little dangerous. The lack of clarity on post-treatment nutrition may leave you frozen in diet indecision, desperately trying to navigate the well-intentioned, yet outdated advice from your oncologist to avoid ingredients like soy and flax (two ingredients sometimes found in protein powders).
I often provide guidance to my clients on selecting the best protein powder, but rather than identify any one particular brand as “best”, I created a six-point list of things to consider. In all areas of nutrition, the best choice for one person isn’t necessarily the best choice for another, even though the protein product manufacturers would have you think so!
WHAT’S THE PROTEIN POWDER APPEAL?
Protein powders/shakes/bars etc. fall under the “health halo” heading, which means these products are marketed around the idea that they’re a healthy or healthier choice. In reality, there’s nothing “magically” healthy about them, they’re really all about convenience.
Getting 20-30 grams of protein via scoop/can/bar in a portable, non-perishable form makes protein powders and meal replacements extremely appealing in an eat-on-the-fly world; especially at breakfast when running out the door. For example, to get 20-30 grams of protein at breakfast through actual food, you’d have to eat any one of the following options:
- 4 – 5 eggs
- 1.5 – 2 cups plain Greek yogurt
- 1 – 1.25 cups cottage cheese
- 1.25 – 1.75 cups cooked lentils
- 2.5 – 3.75 cups cooked quinoa
- .33 – .75 cups peanut butter
It’s not likely you’d eat one single food in order to get 20-30 grams of protein! You’d combine foods, such as one slice of toast with 1/4 avocado + two eggs (for approximately 17 grams of protein) to hit your protein needs. And remember, regardless of what you may see on social media, not everyone requires the SAME amount of protein every day. Individual protein needs are based on a number of factors.
The average adult needs 0.8 grams protein per kilogram body weight. For a 130# woman, that translates to 47 grams of protein PER DAY, although chemotherapy, radiation or surgery could increase that recommendation. Generally, ~15-25 grams of protein per meal is a smart baseline amount; it’s enough to trigger fullness and satiety hormones, prevent insulin spikes, and support (normal) bodily repair functions.
WHAT’S PROTEIN’S JOB?
Regardless of the type of protein you eat (I’ll get to that in a moment), it ALL performs the same function in your body:
- provides amino acids that rebuild enzymes, muscles, tissues and the framework of cells
- supports a strong immune system by stimulating T-cells and other immune cells
- helps manage appetite by stimulating hunger and satiety (fullness) hormones
Your body requires a combination of 20 amino acids daily, from both essential (must get from food) and non-essential (your body makes them) sources, and the protein replacement manufacturers offers them in seemingly countless forms:
- Pea
- Egg
- Hemp
- Goat milk
- Whey
- Soy
- Casein
- Sprouted-grain blend
- Rice
- Pumpkin seed
- Coconut
- Artichoke
- Cranberry
Within each category there are even more choices:
- Paleo
- Vegan
- Vegetarian
- Superfood
- Organic/non-organic
- Sport
- Complete Amino Acid Profile
- Branched Chain Amino Acids
Let’s make this simple!
Here are my six points to consider when choosing a protein powder/bar/shake:
- Is the product an animal or plant-based protein, and what’s your preference?
- Animal: whey, casein, egg, goat milk
- Plant-based: pea, hemp, soy, sprouted-grain blend, rice, pumpkin seed, cranberry, artichoke, coconut
- What’s on the Ingredient List and in what order?
- Are there ingredients you can’t identify?
- Is there any ingredient you have an allergy, intolerance or aversion to?
- Protein MEAL REPLACEMENTS tend to have longer ingredient lists
- Protein POWDERS typically have a short ingredient list (they’re simply a way to add straight protein to meals/recipes)
- Product contains the most volume of the ingredient listed first, with ingredient content decreasing in the order that follows
- Are there unnecessary ingredients or “fillers” like corn syrup solids, artificial flavorings or sweeteners, thickeners, gums, vegetable oils or fats?
- Are there vitamins and minerals on the Nutrition Facts label you already get in a multivitamin or other supplement?
- Be aware of duplicate vitamins and/or minerals that could lead to high intake levels. The vitamins/minerals added to protein replacements are considered supplemental and add to the load you’re already taking
- If you’re undergoing chemo or radiation, check with your oncology dietitian re: supplemental vitamins/minerals from foods like this (no need to be concerned with real, whole foods, the preferred method of obtaining nutrients during treatment); some may interfere with treatment protocol/medication
- Why are you purchasing this product?
- Convenience
- Little or no appetite for “real” food
- No energy to prepare food, using as meal “replacement”
- Drinking is manageable, while chewing/swallowing is difficult
- Want more muscle from weight training efforts and heard protein replacements are the way to go
- Price
- Any food made ready-to-eat costs more than food you prepare yourself. Due to the processing and (sometimes) quality ingredients, protein supplements are pricey. All the more reason to determine whether they’re a necessity or an occasional option
- Less expensive protein supplements may contain more fillers and non-essential ingredients. You get what you pay for, so stock up on better quality products when they’re on sale
- Temporary or Long-Term
- Temporary: You’re recovering from breast cancer treatment and don’t feel like making or eating food
- Long-Term: You like the taste and convenience and intend to make them part of your daily diet
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This information is for educational purposes only and is not intended as medical advice. Please consult your dietitian or doctor for guidance specific to your needs.
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