Rhodiola is a powerful, ancient herb that has become popular due to its many mental and physical health benefits. This ancient herb can help with reducing occasional stress, boosting energy, and even improving focus. Many people are turning to rhodiola as an adaptogen for everyday support. [Adaptogens](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3991026/ "Adaptogens") are herbs that can help the body ‘adapt’ to stressors.  In this article, we will be discussing what exactly rhodiola is and what it can help with. 

## What is Rhodiola Rosea? 
[Rhodiola rosea](https://www.takecareof.com/articles/what-are-the-benefits-of-rhodiola) is a small plant with yellow flowers that has adaptogenic properties. Adaptogens are plants and mushrooms that help your body better respond to temporary stress and promote overall well-being.

Rhodiola is often referred to as “golden root” because of its color, or “roseroot” because of the rose-like fragrance it gives off when cut. It's native to cold climates such as the arctic and mountainous regions of Europe and Asia. A flowering plant, rhodiola has been used for centuries for its ability to increase resistance against chemical, biological, and physical stressors. Today, many people are turning to rhodiola because of its wide range of health benefits.

<pull-quote>
“Research also suggests that rhodiola can manage cortisol levels associated with temporary or situational stress.”
</pull-quote>

## Can Rhodiola Rosea Help With Weight Loss?
Rhodiola does not directly help with weight loss. The main factors that can help promote healthy weight management include lifestyle changes such as adequate nutrition, exercise, sleep, stress management, and hydration. Rhodiola may play a role in helping to manage these lifestyle changes, but it will not directly assist with weight loss. Always talk to your doctor about any health-related concerns to figure out the best plan moving forward. 

So, let’s examine a few of the health benefits that rhodiola has been shown to help with.

### Increased energy and athletic performance 
[Recent studies](https://pubmed.ncbi.nlm.nih.gov/15256690/ "Recent studies") have found that rhodiola can help athletes increase their endurance and exercise capacity. It increases oxygen uptake in muscles, allowing them to work harder and longer without becoming fatigued. Rhodiola also appears to reduce [lactic acid](https://www.researchgate.net/publication/42389947_Effects_of_chronic_Rhodiola_Rosea_supplementation_on_sport_performance_and_antioxidant_capacity_in_trained_male_Preliminary_results "lactic acid") in both muscle tissues, making it beneficial for managing soreness after exercise. Additionally, this herb is believed to boost both physical stamina and cognitive focus. 

In addition to providing enhanced energy levels during exercise or competition, rhodiola can also be used as a natural supplement before workouts to prepare the body for peak performance.

### Reduces stress
In the typical, fast-paced society that we live in today, it is normal to experience occasional stress. Fortunately, studies have found that this powerful herb has adaptogenic properties, meaning it helps the body cope with occasional stress. [Recent studies](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9228580/ "Recent studies") have suggested that taking rhodiola may relieve occasional stress and promote feelings of well-being.* More research should be conducted to confirm the results of these studies, but the initial test results set a positive framework for research to come.

### May help improve fat burning 
Rhodiola does not improve fat burning or loss. [Initial research](https://www.sciencedirect.com/science/article/pii/S2095177922000284 "Initial research") in this area conducted on animals has shown potential, although it remains to be seen how these findings will generalize to humans. 

However, rhodiola supplements may help manage your body’s response to stress from time to time, which can help improve digestion and metabolism. Stress levels are known to diminish the body’s ability to burn energy as efficiently, thus impacting metabolism.

### Improves focus 
Rhodiola is a powerful herb with many clinical studies touting its effects on concentration and cognitive function.* While the clinical data remain mixed, the majority ofstudies show positive results for rhodiola when compared to a placebo. Studies have shown that the active ingredients in rhodiola can help enhance alertness, manage fatigue, and improve concentration. 

[Research has shown](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6345333/ "Research has shown") that rhodiola may boost levels of key neurotransmitters such as dopamine and serotonin in the brain, helping to create a better balance between stimulation and relaxation. This allows people to stay focused longer while also improving their moods, which in turn aids the carrying out of concentration-intensive tasks. This [study](https://pubmed.ncbi.nlm.nih.gov/11081987/ "study") shows that rhodiola can promote energy levels while enhancing performance on work-related tasks.

Additionally, [research suggests](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6288277/ "research suggests") that rhodiola may enhance memory formation and recall speeds, which can further help with focus. By taking rhodiola regularly you can experience boosted energy levels throughout your day, allowing you to maintain focus where otherwise it might fall off

### Decreases cortisol levels 
More recently, rhodiola has become popular for its ability to manage serum cortisol levels. Cortisol is a hormone that is naturally produced in the body. It is commonly known as the stress hormone, and cortisol balance is key to maintaining optimal health as cortisol levels can be beneficial in small amounts.

In situations of increased stress, cortisol levels are often elevated. This can potentially lead to temporary sleep disturbances, fatigue, and digestive issues. 

Research also suggests that rhodiola can manage cortisol levels associated with temporary or situational stress. This is achieved due to the presence of rosavins and salidroside compounds which act on adrenal receptors in order to regulate cortisol production. 

In a [double-blind, placebo-controlled clinical trial](https://pubmed.ncbi.nlm.nih.gov/19016404/ "double-blind, placebo-controlled clinical trial"), sixty people suffering from stress-related fatigue were given 576 mg of rhodiola or a placebo for twenty days. The test showed that rhodiola lowers cortisol response to awakening stress. Another [double-blind placebo-controlled pilot study](https://pubmed.ncbi.nlm.nih.gov/10839209/ "double-blind placebo-controlled pilot study") found that participants supplementing with rhodiola had improvements in mental fatigue and neuro-motor tests.

Additionally, rhodiola may help protect against oxidative stress by providing antioxidants that scavenge free radicals throughout the body. 

<cta>
image: https://images.ctfassets.net/t9x0u6p47op0/6IYGvfNJIpytSyHQRUr4X7/931378d7d6cb08d25f4602677bce69e1/In-line-Blog-CTA.jpg
title: Build your daily pack
subtitle: Ready to start your personalized routine?
primary-cta: Take the quiz
primary-cta-url: https://takecareof.com/survey/new
secondary-cta:
secondary-cta-url:
</cta>

## Potential Side Effects 
While research suggests that rhodiola has many positive health benefits when used in moderation, it may come with some potential side effects. 

The most common side effect reported from taking rhodiola is overstimulation or feeling overly energized. This typically only occurs if you [take rhodiola with other adaptogens](https://takecareof.com/articles/can-you-take-rhodiola-and-ashwagandha-together) at the same time, so we recommend taking one adaptogen at a time.

## Dosage
Despite rhodiola’s long-standing usage, there is still some debate about what dosage of rhodiola is most effective. Some studies suggest that doses as low as 200 mg may be effective, while other research on the effects of rhodiola on various physical and mental health conditions, such as fatigue and cognitive function, have shown that higher doses up to 600 mg could provide more significant benefits. It is always a good idea to speak with your healthcare provider to best determine which dosage is right for you. 

## The Bottom Line
Rhodiola is a natural supplement that has been used for centuries to help people cope with occasional stress and boost performance. It is found in Eastern Europe and Asia, and it grows at high elevations in cold climates. Rhodiola is most commonly used as an adaptogen, meaning it helps the body adapt to physical, environmental, and mental stressors.

Studies have revealed that rhodiola can improve athletic performance by increasing energy levels, managing fatigue, improving focus, and even increasing muscle strength. Additionally, rhodiola helps support healthy cortisol levels significantly in response to brief elevations due to physical or psychological stress. This allows the body to better cope with stressors while providing more energy for physical activities such as exercise or sports. Lastly, many people find that taking [rhodiola supplements](https://takecareof.com/products/rhodiola_3 "rhodiola supplements") contain adaptogenic properties which can help enhance overall well-being.

Many people are turning to rhodiola for its ability to boost energy, improve focus, reduce stress, and enhance physical performance.

rhodiola-for-weight-loss

Rhodiola for Weight Loss: Does It Help? | Care/of

Medical Content Manager

<a href="https://www.bridgeport.edu/" target="_blank">University of Bridgeport</a>
Doctorate of Naturopathic Medicine
2014 - 2018

<a href="https://www.georgetown.edu/" target="_blank">Georgetown University </a>
Master of Science (MS), Physiology/Biophysics 
2013 - 2014

<a href="https://www.sju.edu/" target="_blank">University of Saint Joseph</a>
Bachelor of Science, Cell/Cellular and Molecular Biology
2009 - 2013

Dr. Carla Montrond Correia ND, CNS

Does Rhodiola Help With Weight Loss? 

## Benefits of Creatine for Cutting
Bulking and cutting are two phases of muscle building; bulking is known as the muscle building stage and cutting the stage where you shed body fat while maintaining muscle mass. Each comes with specific nutritional requirements: bulking focuses on high calorie, nutrient-dense foods, whereas cutting requires lower calorie nutrient-dense foods to stimulate fat loss and muscle maintenance. 

Creatine is a [vasodilator](https://www.sciencedirect.com/science/article/abs/pii/S0899900718303939?via%3Dihub "vasodilator") that forces more liquid and blood to the muscles which means that your muscles will look better because they are fuller. It also continues to build your muscles while you are losing body fat from traditional fat loss measures like caloric deficit and increased cardio. The most important benefit of taking creatine while cutting is that it helps you work harder and recover better. 

## Is Creatine Better for Bulking or Cutting? 
There seems to be a lot of debate as to when and what is the best use of creatine. It’s always  best to become completely informed about the supplements you are taking, clear about why you are taking them, and how to best meet your needs and goals. At that point, there will be no need for debate.

[Creatine is used](https://www.takecareof.com/articles/what-are-the-pros-and-cons-of-creatine) both for bulking and cutting, but it does not mean it is better at one than the other. If you intend to use creatine, the important thing is to be consistent. Creatine’s main function in the body is to keep the energy stores high, thereby maximizing the impact of short-term, high-intensity activities (like high intensity interval training). So, whether you are at the bulking or cutting phase of your muscle building plan, creatine can increase muscle strength allowing you to do more reps and sets during strength sessions. The higher the reps and the harder you work, the bigger the muscle mass increase is. The more lean muscle mass you have, the more calories you will burn and that can lead to fat loss, (with proper diet and exercise) which is a major goal of cutting.

<pull-quote>
“The increased bursts of energy enable the user to workout harder, lift more weight, and run faster, all of which lead to significantly increased strength and lean muscle mass in substantially less time than it would take if they were training without creatine.”
</pull-quote>

## Creatine's Impact on Strength 
Adenosine Triphosphate (ATP) is the main source of energy for use and storage at the cellular level of all living things. It is the primary energy source in the human body for exercise. Creatine donates a phosphate group to help speed up the conversion of Adenosine diphosphate (ADP) and Adenosine monophosphate (AMP) into ATP. The increased bursts of energy enable the user to workout harder, lift more weight, and run faster, all of which lead to significantly increased strength and lean muscle mass in substantially less time than it would take if they were training without creatine.

This [study](https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z#Sec4 "study") demonstrates that creatine supplementation increases muscle availability of creatine to enhance acute exercise capacity and training adaptations. It also contends that creatine monohydrate is one of the few nutritional supplements for which research has consistently shown ergogenic benefits. 

Another [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6265971/ "study") found that creatine supplementation combined with complex training improved maximal muscular strength and reduced muscle damage caused by this training over a 4 week period.

This [abstract](https://pubmed.ncbi.nlm.nih.gov/14967873/ "abstract") reviews the results of a study that gave 19 untrained men creatine in a [loading phase](https://takecareof.com/articles/best-way-to-load-on-creatine) in comparison to a control group who received glucose over the same 4 week period, all while exercising 3x/week. The results emphasize the importance of strength training with creatine use to support a boost in strength and performance.

## How to use creatine 
There are a lot of people taking creatine who aren’t doing it the right way. It’s not that complicated unless you start asking every person in your gym how they take it. There are plenty of opinions out there, but thankfully, plenty of resources to give you the science and the research on the most effective ways to use creatine.

Essentially, there are 3 main ways to dose creatine: small, consistent daily doses, loading phase which starts with high doses and tapers down to lower maintenance doses, and some combination of before and after workout doses. 
The pre- or post-workout drink taken a few times a week probably isn’t going to get you the results you’re looking for if you’ve gone this far in your research. It takes time, consistency, and dedicated effort to get the most out of your creatine supplementation, and this sporadic method probably won’t cut it.

The small, consistent daily doses are simple and effective, and though you won’t get the rather quick, dramatic increase in size and strength that you would with loading, you will get the same results. It just takes longer. How and when to take your doses is really not as important as you being consistent with them. Once you reach the saturation point (the goal in terms of taking creatine), you must commit to the maintenance phase for as long as you want to reap the benefits.

The loading phase is probably the most popular way for people to take creatine. The goal is to fully saturate the muscle’s stores and then move to the maintenance phase where you take sufficient creatine to maintain your levels. The typical loading phase involves taking high doses of creatine 4-5 times per day for 5-7 days. After that, you would move to the maintenance phase. You might find some issues with bloating or gastric distress with this protocol, but it will go away. Or you could go to the small, consistent daily dose and get the same results with less challenges – and likely less glory from your gym friends.

This [study](https://www.mdpi.com/2072-6643/13/6/1912 "study") explored the importance of creatine ingestion strategies on lean tissue mass and strength in older adults. They found that creatine supplementation during resistance training increased the measures of lean tissue mass and strength in the population being studied. It was also noted that different strategies of supplementation yield different results, but all increased strength and lean mass to a certain degree. Even limiting supplementing to training days significantly increased the measures of lean tissue mass and strength compared to the placebo group.

## How Much Creatine Should You Take?
The easiest, most straightforward way to take your creatine is small, consistent daily doses of 3-5 grams per day. That’s it. Creatine is a flavorless powder that comes with a 5 ounce scoop, can be mixed with anything you drink, and can be taken every day. You will get the same results as someone who chooses loading with this dosing, but this is less complicated and free from the possibility of bloating and stomach distress that comes with loading.

If you’ve chosen loading, which is the most common way people begin to supplement with creatine, you will take high doses (5-7 grams) 4-5 times per day for 5-7 days. After the initial loading protocol, you enter the maintenance phase of [3-5 grams per day](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5545206/ "3-5 grams per day"). 

As for [when to take creatine](https://takecareof.com/articles/best-time-to-take-creatine), there is no one right answer. Some experts say before and after workouts, some say first thing in the morning and at night, most agree that the consistency of taking it is at least as important as when. 

If you do happen to miss a day or two once you’ve reached maintenance, just get back on track. Your elevated levels, which provide all the benefits, will be maintained for about 4-6 weeks so you won’t have to go through loading again.

<cta>
image: https://images.ctfassets.net/t9x0u6p47op0/6IYGvfNJIpytSyHQRUr4X7/931378d7d6cb08d25f4602677bce69e1/In-line-Blog-CTA.jpg
title: Build your daily pack
subtitle: Ready to start your personalized routine?
primary-cta: Take the quiz
primary-cta-url: https://takecareof.com/survey/new
secondary-cta:
secondary-cta-url:
</cta>

## Can You Take Creatine Every Day?
Though there are some different strategies of supplementing with creatine, the majority of people aim to get to the maintenance phase which is [3-5 grams per day](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5545206/ "3-5 grams per day"), every day. So, yes, it is generally safe to take creatine, as recommended, every day. 

## Precautions
Creatine is a very thoroughly researched supplement that has been found to be [safe](https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z "safe") for most people if taken as directed. There are possible side effects like nausea, bloating, or loose stools (especially during loading phase), though they tend not to last too long. Those with pre-existing kidney issues, as well as pregnant and breastfeeding people, should avoid creatine. As always, it is best to consult your physician or healthcare provider when adding supplements to your own protocol.

Creatine can help you build muscles, even when you’re in the cutting phase. Get bigger, faster, but be prepared to work even harder for it.

Various types of weight-lifting equipment 

creatine-for-cutting

Cutting With Creatine: Protect Your Muscles While They Grow | Care/of

Can You Use Creatine For Cutting?

Competitive athletes are always looking for the edge, the advantage that will make them run faster, lift more, recover faster, and, in many cases, look better than their peers. When it comes to taking supplements, that quest for the optimal timing is no exception.

There are probably as many opinions on the best time to take creatine as there are people taking it. You could run the gamut with the results of all the research studies on creatine and still come up with a multitude of optimal times to take the wildly popular muscle enhancing supplement. The consensus coming from all this research and analysis is that more research is needed. And, like all good hypotheses, everyone thinks theirs is the best one. So, let’s take a look at some of the most popular theories on when to take creatine, thereby giving you enough information to figure out what would work best for you. Of course, it’s always important to consult your physician before beginning a new supplement protocol. And if you are training with a fitness professional, that might be the first place you look for guidance.  

## Before Workout
Proponents of taking creatine pre-workout typically contend that you are enhancing the body’s supply of creatine immediately before you begin to use it in especially challenging workouts. It’s almost like filling the gas tank before you begin to take a trip. The further you travel, the more gas you use, so it can’t hurt to fill ‘er up before you begin. In the gym, the more power you make available to the muscles means the harder you can work the better the results. The problem with this thinking is that you do not use creatine immediately upon consumption. It’s a consistent dosing practice as opposed to individual dosage, so it’s more important that you take it regularly than take it in relation to when you work out.  

This [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8401986/ "study") found that there isn’t enough evidence to substantiate the theory that timing of taking creatine should be of any real concern and that more well-controlled studies are required to determine whether or not timing influences creatine’s ergogenic effects.

<pull-quote>
“There are also theories that the best time to consume protein is immediately after a workout and that, if you also supplement with creatine, it is ideal for you to take them together.”
</pull-quote>

## After Workout
Those who believe that the best time to take creatine is after a workout usually contend that it is the optimal time to replenish what you’ve used during your workout. Since the entire goal of creatine dosing is to fill the muscle stores, it would seem like the perfect time to bring the levels up to where they were pre-workout. In addition, creatine aids in and shortens the length of time of muscle recovery, so this would be the perfect time to maximize the potential to heal quickly, with as little fatigue as possible. There are also theories that the best time to consume protein is immediately after a workout and that, if you also supplement with creatine, it is ideal for you to take them together.

While the results of this [study](https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-36 "study") confirm that consuming creatine immediately post-workout is superior to pre-workout in terms of body composition and strength comparison, the study itself is flawed. There was a small sample size (19 recreational bodybuilders) studied over a 4 week period of time and there was no standardization of the weights used for each participant. Yet another study that proves more solid research is required before any definitive answer to the question of when to take creatine can be given with confidence.  

## During Rest Days
People who advocate taking creatine on rest days claim it is the best way to make sure you maintain a high level of the supplement in your muscle stores. However, the two most frequently used protocols for taking creatine require daily consumption during a maintenance phase regardless of when you take it. If you are taking creatine daily as part of your protocol, taking it during rest days is just part of the regimen. If, on the other hand, you are merely taking it on rest days, there’s not a lot of research about its efficacy when taken this way.  

## Whenever You Want 
Despite all the theories as to when it is best to take creatine, the most important things are that you take it every day and that you properly hydrate when supplementing. Whether it’s before a workout, after a workout, at bedtime, first thing in the morning, or any other type of routine that gets you to take it as needed (daily, in most cases), the consistency of saturating your muscle stores is what matters most. And even if you miss a day here and there, get right back on schedule. Once you have made it to your maintenance phase, it would take approximately 4-6 weeks for your levels to reduce to the point of having to start over again.   

Pre- or post-workout doesn’t seem to matter in this [study](https://pubmed.ncbi.nlm.nih.gov/25993883/ "study") of the impact on strategic supplementation of creatine and resistance training in older adults. The results of the double-blind study were a mix of findings to support both pre and post supplementation theories. 

## What is Creatine?
[Creatine](https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/#creatine "Creatine") is an amino acid that is primarily stored in the skeletal muscles, though smaller amounts of it are found in the liver, pancreas, testes, and kidneys. It is synthesized in the liver, then carried via the circulatory system to storage sites (stores), 95% of which are in the skeletal muscles.

Creatine is an energy source in muscles that is found in animal foods such as cod, beef, pork, and dairy, though the average daily intake from food is about 1 gram. It is also made synthetically and is considered to be a safe, effective dietary supplement. Originally used by Olympic sprinters, creatine is now one of the most popular supplements on the market. Bodybuilders, runners, weight lifters, and many other competitive athletes use it to increase muscle mass, build strength, maximize workouts, and reduce time of muscle recovery. And if it’s muscles you want, creatine will certainly help you achieve that goal in a timely fashion.  

### Why take creatine?
There are a multitude of reasons to [supplement with creatine](https://www.takecareof.com/articles/what-are-the-pros-and-cons-of-creatine) and the majority of them involve better athletic performance as a result of increased energy, lean muscle mass, improved strength, and the ability to work harder, smarter, and make greater gains. Its main function is to keep the body’s energy stores high, which will enable you to get those short term boosts of energy to do one more rep, one more set, one last mile in the race, and any number of other athletic feats. It has also been shown to help with muscle loss in older adults and reduce the recovery time after an intense workout.

Creatine is a [vasodilator](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7999364/ "vasodilator") that pushes more liquid and blood to the muscles which, in turn, means that your muscles will look bigger and better because they are fuller. So, yes, all of that additional hard work will pay off in bigger muscles. And who doesn’t want that?

### How to take creatine?
Creatine is currently so popular that the likelihood of not finding someone who uses it in any gym is probably slim to none. The problem with asking the person on the next bench in your weight room how to take creatine is that they could easily be doing it the wrong way. Thankfully, there are plenty of available resources to give you the lowdown on how to use creatine for optimal results. 

Basically, there are 3 ways to dose creatine: small daily doses, loading which starts with high doses and leads to lower maintenance doses, and either pre or post-workouts, depending on individual preference. 

The small, daily doses are straightforward, simple, and quite effective. You won’t get the big, dramatic increase in muscle mass that will make you the envy of your fellow gym friends, but you will get those same results at a steady pace and in a (slightly) longer timeframe. 

How and when to take your doses is not nearly as important as you being consistent with them. The object is to get to the saturation point, which will bring you to the maintenance phase where you commit to supplement daily for as long as you want to reap the benefits of creatine supplementation.

The pre or post-workout drinks taken a few times weekly, or the “energy” drink that includes creatine that you buy from the corner store or the vending machine at the gym probably aren’t going to get you any significant results. The key is to determine what you’re looking for and develop a systematic plan to achieve those goals. Half measures don’t even get you half of the benefits you’ll reap from committing to consistency.

[The loading phase](https://takecareof.com/articles/best-way-to-load-on-creatine) is the most popular way for people to take creatine. The goal is to fully saturate the muscle’s stores and then move to the maintenance phase where you take enough creatine to maintain your saturation levels. Typically the loading phase involves taking high doses of creatine 4-5 times per day for 5-7 days. Next, you would transition to the maintenance phase of 3-5 grams once per day. The loading phase may cause gastric distress, bloating, or water weight gain, but it will go away soon enough.

The main difference between the small daily doses and the loading phases is that the small daily doses take more time to achieve the results than the loading phase. And they don’t produce results so quickly that you will be the envy of the weight room (for about two weeks until the slower dosers catch up). 

<cta>
image: https://images.ctfassets.net/t9x0u6p47op0/6IYGvfNJIpytSyHQRUr4X7/931378d7d6cb08d25f4602677bce69e1/In-line-Blog-CTA.jpg
title: Build your daily pack
subtitle: Ready to start your personalized routine?
primary-cta: Take the quiz
primary-cta-url: https://takecareof.com/survey/new
secondary-cta:
secondary-cta-url:
</cta>

## The Bottom Line
The best time to take creatine is the best time it works for you to ensure that you are getting maximum results from supplementation. If used correctly, and there are plenty of resources to help you with that, you will build strength, increase your lean muscle mass, get boosts of energy that enable you to work harder and improve your overall athletic performance, no matter what your sport is. Olympic sprinters were the first group of athletes to use creatine. Since then it has become an incredibly popular supplement that is safe, effective, and approved by the [International Society of Sports Nutrition](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5469049/ "International Society of Sports Nutrition") (ISSN).

If you have a pre-existing kidney disease, are pregnant, or breastfeeding, you should avoid supplementing with creatine. Otherwise, consult your physician or healthcare practitioner, as well as your trainer or coach if you have one, to determine the best course of action if you were to supplement. Don’t forget the critical component of hydration, especially when taking creatine.

And if you do choose to use creatine in the most effective way, get ready for the looks from your co-workers, family, friends, and the folks in the weight room. 

If you’d like additional information on creatine, Care/of’s articles [Best way to load on creatine](https://takecareof.com/articles/best-way-to-load-on-creatine "Best way to load on creatine"), [Creatine for women](https://takecareof.com/articles/creatine-for-women "Creatine for women") and [Is creatine vegan friendly](https://takecareof.com/articles/is-creatine-vegan-friendly-experts-explain "Is creatine vegan friendly") can be found by clicking on the links cited within.

Care/of also has a premium quality line of supplements that include Creatine [The Muscle Maker](https://takecareof.com/products/creatine "The Muscle Maker"), and links to the supplements referenced in [Six best supplements for building muscles](https://takecareof.com/articles/the-six-best-supplements-for-building-muscle "Six best supplements for building muscles").

Is there a best time to take creatine? Maybe it doesn’t matter when you do. It all depends on who you ask. Get the whole story here.

best-time-to-take-creatine

Is There a Best Time to Take Creatine? What To Know | Care/of

When Is The Best Time To Take Creatine?

## How can creatine help support runners? 
Running is an activity that boasts many [health benefits](https://www.sciencedirect.com/science/article/abs/pii/S0033062017300488 "health benefits"). Most runners will tell you how vital the sport is to their mental health – who doesn’t love that “runner’s high”? 

But running can also take quite a toll on our bodies, which is why many runners look to sports supplements to support their efforts, enhance their performance, and help their muscles recover more quickly. 

By far, creatine is the most popular [sports supplement](https://www.takecareof.com/articles/what-are-the-pros-and-cons-of-creatine). (This is especially true of creatine monohydrate, in particular.) And there’s a good reason for that: It’s highly effective! But people usually associate it with building muscle through high intensity workouts. Can creatine also support the health goals of runners? In this article, we’ll take a look at what the [research](https://www.mdpi.com/2072-6643/13/2/447 "research") tells us.  

### How does creatine work in the body?
Creatine is an amino acid. It’s made by your liver, pancreas, and kidneys, and then delivered to your brain and muscles. Creatine intake can be boosted by eating more [seafood and red meat](https://www.mdpi.com/1660-4601/17/9/3041 "seafood and red meat"), as well as by consuming creatine as a supplement. 

Here’s how creatine works in the body to support athletic performance. You can think of creatine as basically a source of energy for your cells; it gets stored in your skeletal muscles as something called phosphocreatine. This phosphocreatine gets broken down when you exercise and can serve as energy for your muscle contractions. Phosphocreatine is used by your body to speed up the conversion of ADP and AMP to ATP, which is the main source of energy for exercise. 

Creatine supplements can make it so that you have more creatine available to your muscles when you’re working out. As a result, your body can build muscle more effectively. You’re also able to resist fatigue, enjoy improved aerobic endurance, boost your muscular strength, and more. These benefits are attested to by the [International Society of Sports Nutrition](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5469049/ "International Society of Sports Nutrition").

<pull-quote>
“Your creatine dose depends on your particular needs. Some researchers recommend a loading phase, which is when you begin taking creatine by consuming fairly large amounts in a short span of time, thereby saturating your muscles and maxing out your muscle stores.”
</pull-quote>

### Does creatine boost running speed? 
Actually, yes! Creatine can absolutely boost running speed. One [study](https://onlinelibrary.wiley.com/doi/abs/10.1034/j.1600-0838.2001.011002096.x "study") – a single-blind test with 18 participants – showed increases in velocity and decreases in time for sprinters who were supplemented with 20 g of creatine and 20 g of glucose when compared with the participants who were only supplemented with glucose. 

The improved sprint performance of the creatine group suggests that the increased available energy from skeletal muscle creatine can benefit runners. Another [study](https://www.thieme-connect.com/products/ejournals/abstract/10.1055/s-2007-972648 "study") reports that creatine supplementation at 20 g daily for 5 days boosted endurance by improving the time of intensive running that leads to exhaustion by 13%. 

However, the research is not consistent as this [study](https://journals.lww.com/nsca-jscr/abstract/2003/08000/effect_of_creatine_supplementation_on_intermittent.4.aspx "study") reported that highly trained athletes (supplemented with creatine for a 7 day period) did not notice any significant boost in their performance or running speed. Ultimately creatine can help boost energy and performance. It is also important to note that there are several other factors that can contribute to overall performance: training, practicing, getting adequate rest, hydration, stretching, adequate nutrition, stress management, and maintaining healthy body weight. 

### Does creatine help sprinters?
Most people who know about creatine know that it’s particularly useful for quick, high intensity workouts. Sprints surely qualify! Sprinting is all about quick, short bursts of speed. This [study](https://europepmc.org/article/med/8599745 "study") had participants load on creatine – 5 g, 4 times per day – for five days prior to sprinting events. The findings were clear: Creatine supplementation can support both single and repeated short sprint performance.  

### Does creatine help mid distance runners? 
Mid-distance running is typically defined as being between half-a-mile and 2 miles. Creatine can help [mid-distance](https://www.researchgate.net/profile/Mehis-Viru/publication/301765472_Action_of_creatine_intake_on_performance_capacity_of_middle-distance_runners/links/5730949908ae100ae5573af1/Action-of-creatine-intake-on-performance-capacity-of-middle-distance-runners.pdf "mid-distance") runners with muscle recovery and enhancing energy levels, though the main benefits of creatine have to do with short, intense workouts.  

### Does creatine help endurance runners?  
You’re typically considered a long distance runner if you’re going 1.9 miles or more, maintaining a certain pace throughout – think half- or full marathon runners. [Endurance runners](https://www.researchgate.net/profile/Esteban-Gorostiaga/publication/11532625_Effects_of_creatine_supplementation_on_muscle_power_endurance_and_sprint_performance/links/63ab20ad097c7832ca6e190e/Effects-of-creatine-supplementation-on-muscle-power-endurance-and-sprint-performance.pdf "Endurance runners") can benefit from taking glycerol and creatine to manage thermal and cardiovascular strain during exercise, without negatively affecting their running. 

## How much creatine should a runner take?
Your creatine dose depends on your particular needs. Some researchers recommend a [loading phase](https://takecareof.com/articles/best-way-to-load-on-creatine), which is when you begin taking creatine by consuming fairly large amounts in a short span of time, thereby saturating your muscles and maxing out your muscle stores. You can read our [Care/of explainer](https://takecareof.com/articles/best-way-to-load-on-creatine "Care/of explainer") of the creatine loading phase here. 

Others will suggest starting small and working up, since starting with too much can lead to certain side effects. (More on these below.)

<cta>
image: https://images.ctfassets.net/t9x0u6p47op0/6IYGvfNJIpytSyHQRUr4X7/931378d7d6cb08d25f4602677bce69e1/In-line-Blog-CTA.jpg
title: Build your daily pack
subtitle: Ready to start your personalized routine?
primary-cta: Take the quiz
primary-cta-url: https://takecareof.com/survey/new
secondary-cta:
secondary-cta-url:
</cta>

## Does creatine have any side effects for runners? 
Creatine, like any supplement, can produce [side effects](https://journals.humankinetics.com/view/journals/ijspp/1/4/article-p311.xml "side effects"). When taken in high doses, it can lead to some possible digestive problems, including nausea and loose stools; that’s why it’s important to gradually build your levels, as opposed to taking a high dose right away. 

Another possible side effect is temporary weight gain due to the water retention that occurs during loading phases. 

## Which creatine is best for runners? 
If you’re a runner looking to supplement your workouts with creatine, you should first talk to a medical professional about an approach that’s right for you. Then, when determining which creatine supplement to take, you’ll want to look at ingredients, dose, cost, quality, and sourcing – some creatine comes from animal-derived sources, while other creatine does not. [Creatine monohydrate](https://journals.lww.com/acsm-csmr/fulltext/2013/07000/creatine_supplementation.10.aspx "Creatine monohydrate") is the most effective and well-researched form.  

Care/of offers many [options](https://takecareof.com/products?fitness "options") to support your fitness goals. Take our [quiz](https://takecareof.com/p/take-the-quiz-a "quiz") to figure out which ones are best for you. 

## Key takeaways
Creatine is one of the most popular supplements around, and it’s widely associated with gym and weight training. It works in your body to boost your energy levels during intense exercise, while also helping with muscle soreness and recovery. It turns out that creatine can also support runners – especially sprinters, but other runners, as well. If you’re a runner looking to boost speed or endurance, creatine might be right for you. When selecting a creatine supplement, be sure to look at ingredients, dose, cost, quality and sourcing. As always, you should talk to your doctor before commencing with any new supplement. 

Creatine is a popular workout supplement. Can it help runners? Read on to learn more. 

creatine-for-runners

Creatine for Runners: Does It Help? | Care/of

What Are the Benefits of Creatine for Short, Mid, Long-Distance Runners: A Simple Guide

In recent years there’s been increasing interest in [medium-chain triglycerides](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9217113/) (MCTs), particularly among people involved in athletics. One reason for the surging popularity of MCTs is the rising popularity of coconut oil, which is a rich source of MCTs and a provider of numerous other health benefits. Some proponents of MCTs have claimed that MCTs can support weight loss. In this article, we’ll evaluate this claim and tell you everything you need to know about MCTs.  

## What are medium-chain triglycerides (MCTs)?
Let’s put medium-chain triglycerides (MCTs) in context. First, you probably know about fatty acids, which play an important role in many of your body’s key functions. The two best-known fatty acids are omega-3s and omega-6s, and your body can’t produce them naturally; you have to consume them through diet and supplements. 

More often than not, fatty acid molecules are joined in groups of three (a.k.a. triglycerides). Most triglycerides have 12 or more carbon atoms in their chain and are called “long-chain triglycerides” (LCTs). But some triglycerides only have 6-12 carbons attached; hence the term medium-chain triglycerides. (There are also short-chain triglycerides, which have fewer than 6 carbons.) 

That all sounds pretty technical, but it’s really not. Your body’s got triglycerides – a fancy term for fats – and they’re linked in chains of varying length. The ones that are medium length are MCTs. The main medium-chain fatty acids are: C6 (caproic acid or hexanoic acid), C8 (caprylic acid or octanoic acid), C10 (capric acid or decanoic acid), C12 (lauric acid or dodecanoic acid).  

MCTs are found naturally in coconut oil, palm oil, milk fat, and butter; synthetic versions are also available. 

### How are they different from long chain triglycerides?
Well, for one thing, they’re shorter. What does that mean in practice? 

Being longer, LCTs take more time for the body to digest when consumed. MCTs, being shorter, don’t even need to be digested; instead, they can go right to the liver, where they can supply energy and serve other important functions. 

<pull-quote>
“MCTs, being shorter, don’t even need to be digested; instead, they can go right to the liver, where they can supply energy and serve other important functions.”
</pull-quote> 

## What is MCT oil?
MCT oil is made through a process of extracting MCTs from coconut or palm kernel oil; the process, which is known as fractionation, results in a highly concentrated form of MCTs. 

Note: MCT oil and coconut oil are not the same thing. Coconut oil includes lauric acid and MCT does not. 

### MCT oil and the liver
The liver turns the carbohydrates in your diet into glucose (blood sugar), which in turn provides fuel for the body. When your body isn’t getting enough carbs, though, your liver’s job gets a bit harder. The metabolic state your body enters when all its glucose has been depleted is called ketosis. When that happens, your liver starts to produce another source of energy, known as ketones. Here’s where MCT oil can be helpful. As mentioned, MCTs go straight to your liver. When the liver breaks down MCTs, it produces ketones, thereby supporting your body’s energy levels while in a state of ketosis. 

### Keto and MCT oil 
The keto diet is famously a low-carb diet that some people adopt to try to lose weight. How’s it work? Basically, you eat so few carbs that you keep your body in a state of ketosis, thus requiring your lever to produce ketones for energy. To do so, your liver has to burn stored body fat. 

MCTs can support the keto diet because they help your liver produce more ketones. This can ensure that your body has enough energy to get through the day while keeping carb consumption low. 

## Why is MCT beneficial for weight loss?
While the research has been mixed, there is solid evidence that MCTs can support weight loss when combined with a healthy diet and lifestyle. They seem to do so by increasing feelings of fullness, reducing the body’s fat storage, cutting the body’s calorie intake, and increasing energy expenditure during exercise.  

This [study](https://pubmed.ncbi.nlm.nih.gov/12975635/) showed that MCT intake increases fat oxidation, leaving less fat to be stored in the body; participants experienced weight loss over the course of a 4-week clinical trial. 

Another [study](https://pubmed.ncbi.nlm.nih.gov/19436137/) found that MCT supplementation reduced lactate levels in people engaged in high-intensity exercise. 

Meanwhile, this [study](https://pubmed.ncbi.nlm.nih.gov/8654328/) found that taking 15-30 g of MCT daily helped increase subjects’ energy expenditure. 

When it comes to fat burning and calorie burning, MCTs have shown [signs of promise.](https://pubmed.ncbi.nlm.nih.gov/18296368/)

A [study](https://academic.oup.com/ajcn/article/87/3/621/4633434) comparing weight loss in two groups – one taking MCT oil and another taking olive oil – found that the MCT group saw greater reductions in body weight. 

## Which type of MCT is best for weight loss?
The type you should use varies from person to person. It all depends on your particular ambitions and desired dosage. It may be best to consult with a medical professional to determine the right type and dosage for you. 

If your goal is simply to improve your overall health, you are probably safe simply using coconut oil in your cooking. If you determine that higher doses are needed, then a MCT oil is the route to choose. Fortunately, MCT oil has only the subtlest taste or small, making it easy to mix into various foods and drinks. 

<cta>
image: https://images.ctfassets.net/t9x0u6p47op0/6IYGvfNJIpytSyHQRUr4X7/931378d7d6cb08d25f4602677bce69e1/In-line-Blog-CTA.jpg
title: Build your daily pack
subtitle: Ready to start your personalized routine?
primary-cta: Take the quiz
primary-cta-url: https://takecareof.com/survey/new
secondary-cta: 
secondary-cta-url: 
</cta>

## How to use MCT oil for weight loss
Since the research is there to support the use of MCT oil for weight, you may now be wondering about the best way to use it. Some MCT proponents who are also on the keto diet add MCT oil to their black coffee. Others add MCT oil to smoothies.  

MCTs are available as salad dressing oil, and can be added to yogurt, shakes, and smoothies. They’re also available as powders and softgels.  

### How much MCT oil do you need?
The safety and toxicity levels of MCTs is not well-researched in human subjects. Some studies have had subjects take 18-24 grams of MCT oil without any side effects. Some recommend that you take a tablespoon of MCT oil before working out. If you experience digestive discomfort from your dosage, you can always start with a lower dose and work your way up. Talk to a medical professional about what’s right for you. 

## When to take MCT oil for weight loss
### In the morning
If you’re adding your MCT oil to a smoothie or your coffee, it can be wise to take it in the morning. This can also help you boost your energy levels as you start your day. 

### Pre-workout
Since some use MCT oil for instant energy, some people will take it about 15-20 minutes before exercising. Typically one tablespoon will do the trick, but if you experience any digestive discomfort, you can go to a lower dose and slowly build up over time.  

## Final takeaways
There’s solid research to suggest that MCT oil can support weight loss when incorporated into a healthy diet and lifestyle. It does so by helping with fat burning, increasing energy expenditure, and boosting feelings of satiety. Of course, there’s no single cure-all when it comes to healthy weight management. Some healthy lifestyle adjustments can include getting enough sleep, eating a nutrient-rich diet, and exercising regularly. 

Some advocates claim that medium-chain triglycerides can help with weight loss. What does the research say?  

mct-oil-and-weight-loss-article-hero-image

MCT Oil and Weight Loss: Everything You Need to Know | Care/of

Does MCT Oil Help With Weight Loss? We Did the Research

When in the throes of charley horse discomfort in the middle of the night, most people would swear to do anything to stop them forever. The next day, when it’s gone, they might not be so committed. The truth is, there are some things that can be done to keep them at bay. And if they’re recurring in regular intervals, they may be a sign of an underlying issue that needs to be addressed.

## What is a muscle cramp?
A muscle cramp is a sudden and involuntary contraction of one or more of your muscles. While are generally harmless, muscle cramps can make it temporarily impossible to use the affected muscle.

### What is a charley horse? 
Charley horse is the common name for a muscle cramp or spasm that usually happens in the leg. 

## Symptoms of a muscle cramp
Muscle spasms can occur in any muscle in the body, but often happen in the calf, thigh, and arch of the foot. When a muscle is in spasm, it contracts without your control and does not relax. While cramps can either be a mild twitch or excruciatingly uncomfortable, they typically cause an abrupt, intense discomfort in the impacted muscle. The discomfort can be so intense that it often wakes a person at night.

## What causes muscle cramps? 
The exact cause of muscle cramps is not really known, though there are a number of factors that could be potentially causal. Exercising in the heat, failure to stretch sufficiently before exercising, muscle fatigue, and electrolyte imbalances often lead to cramps. They can occur whether you’re relaxing, sleeping, exercising, or just participating in your daily routine. That’s what gives them that element of surprise.

## Individuals at risk for charley horses 
Though anyone can get a charley horse, and seemingly at any time, they tend to be most prevalent in older adults, people who are overweight, pregnant people, athletes, and those with diabetes, thyroid, liver, or nerve disorders. Cramps in athletes can occur anytime during exertion or after.

<cta>
image: https://images.ctfassets.net/t9x0u6p47op0/6IYGvfNJIpytSyHQRUr4X7/931378d7d6cb08d25f4602677bce69e1/In-line-Blog-CTA.jpg
title: Build your daily pack
subtitle: Ready to start your personalized routine?
primary-cta: Take the quiz
primary-cta-url: https://takecareof.com/survey/new
secondary-cta:
secondary-cta-url:
</cta>

## Vitamins and supplements to combat charley horses  
### Potassium
Potassium is an electrolyte that helps regulate fluid balance, nerve transmission, and acid-base balance. This [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5881435/ "study") calls potassium deficiency a common electrolyte disturbance, though if not addressed it can become quite serious. Excessive potassium increases or decreases might contribute to cramping. 

### Chloride 
Chloride plays an important role in acid and electrolyte balance, kidney and muscle function, and the transport of water, minerals, and gasses throughout the body. While a chloride deficiency might present as muscle cramps, there are more serious side effects if left untreated.

### Electrolytes 
Electrolytes are essential minerals like sodium, calcium, and potassium that are vital to many key functions in the body. Imbalances are not uncommon and can cause muscle cramps. They can be easily corrected and should be addressed immediately. You can conveniently get your essential minerals back in balance and hydrate with our convenient individually packaged [Electrolyte](https://takecareof.com/products/electrolytes_1 "Electrolyte") sticks. 

### Magnesium
Magnesium is a critical mineral that is abundant in the body. It is a cofactor in more than 300 chemical reactions in the body and is essential to electrolyte balance. It may be helpful to relieve muscle cramps in some individuals. This [study](https://www.hindawi.com/journals/scientifica/2017/4179326/ "study") highlights the role magnesium plays in overall health and how the depletion of magnesium plays a role in many common conditions. Magnesium can be depleted from caffeine, alcohol, stress, exercising, and sweating heavily. Luckily, Care/of has a [Magnesium supplement](https://takecareof.com/products/magnesium-small_2 "Magnesium supplement") sourced from Irish seawater which contains 72 trace minerals making it highly absorbable to support your muscle health.

### Zinc
Zinc is a trace mineral that the body needs in small amounts. Zinc deficiency might contribute to muscle cramping or spasms. It can be found in nuts, seeds, green leafy vegetables, and whole fortified grains and is also available as a supplement in [capsule](https://takecareof.com/products/zinc_3 "capsule"), tablet, gummy, or lozenge form.

### B Vitamins 
[B1](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4199287/ "B1") and [B12](http://ncbi.nlm.nih.gov/pmc/articles/PMC6543499/ "B12") deficiencies have been linked to muscle cramping. B vitamins are water-soluble, so any that you do not use is expelled through urine. You can get all of your B needs met in an excellent supplement like Care/of’s B-Complex: [The Busy B’s](https://takecareof.com/products/b-complex_5 "The Busy B’s").

### Calcium
Calcium is the most common and among the most important minerals in the body. It plays a key role in muscle contraction, so deficiency could be a contributing factor to cramping. This [review](https://my.clevelandclinic.org/health/diseases/23143-hypocalcemia#:~:text=What%20is%20hypocalcemia%3F,vitamin%20D%20in%20your%20body. "review") notes the possible link of low calcium to vitamin D deficiency and explains the potential serious consequences of calcium deficiency. Care/of formulated the synergistic blend of algae derived calcium with vitamin D, magnesium, and vitamin K2 in one convenient capsule called [Calcium Plus](https://takecareof.com/products/bone-triad_4 "Calcium Plus") that can support your calcium needs.  

### DHA Omega-3 Fatty acids 
Omega-3 fatty acids may prevent [muscle soreness](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4763838/ "muscle soreness") from exercise, but they are not considered a potential treatment for muscle cramps.

<pull-quote>
“It is important to maintain electrolyte balance in order to avoid cramping. Fluid lost through sweat during exercise should be replaced with electrolytes, not just water.”
</pull-quote>

## Other tips to prevent charley horses
### Proper warm up
Properly warming up and stretching before vigorous exercise helps to get the blood flowing and prevent muscle cramps. Many prefer dynamic stretching, but it is important that you find what works best for you.

### Stretch 
The last thing you probably want to do after a vigorous workout is take the time to stretch, but it is key to proper cool down, breaking down lactic acid, and beginning muscle recovery and repair. 

### Keep Hydrated 
The American College of Sports Medicine’s position on [hydration](https://pubmed.ncbi.nlm.nih.gov/17277604/ "hydration") suggests that it is essential to  hydrate during and after exercise with electrolytes and water. It is important to maintain electrolyte balance in order to avoid cramping. Fluid lost through sweat during exercise should be replaced with electrolytes, not just water.

## Final takeaways 
If you’ve ever had a charley horse, the mere mention of it may make you wince. The truth is they are fairly common and usually go away on their own or with massage, PT, or just a warm bath in Epsom Salts or magnesium flakes. If the discomfort lasts for an extended period of time (more than a few days), or if they are recurring on a regular basis, speak to your doctor about possible treatment.

A charley horse is no joke when it happens. Thankfully, the discomfort usually subsides on its own. But if they don't or they continue it’s time to take action.

a soccer player getting their calf stretched

dietary-supplements-to-help-with-charley-horses-article-hero-image

Dietary Supplements to Help with Charley Horses | Care/of

Formulator and Medical Researcher

Bastyr University
ND, Naturopathic Medicine
2009 - 2013
Doctorate of Naturopathic Medicine


Dr. Pragati Gusmano, ND

Charley Horses: Supplements That Relieve Discomfort in the Muscles

One of the best markers for predicting overall health and longevity is aerobic capacity. In this article, we’ll discuss what aerobic capacity is, why it matters, and how you can improve your own aerobic capacity. 

## Aerobic capacity definition
Aerobic capacity is defined as the maximum amount of oxygen the body can use at a given time. To give some [context](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4818249/ "context"), let’s first review what happens in the body when you do physical activity. 

The main organs involved in oxygen delivery and utilization are the heart, lungs, and skeletal muscles. When you exercise, your body uses more oxygen and produces more carbon dioxide as a by-product. To manage this increased demand, your breathing rate increases. At rest, the adult breathing rate is around 15 breaths per minute. During exercise, this increases to about 40-60 times per minute. Heart rate also increases to speed up circulation of oxygen to be delivered to muscles.

## Why aerobic capacity matters 
Increasing aerobic capacity has a multitude of benefits. These include promoting heart health, cognitive health, supporting a healthy weight, and supporting healthy blood sugar levels. 

Oxygen is essential in all functions of the body, particularly in energy generation in the mitochondria, the energy powerhouses in the body’s cells. Increasing oxygenation in the body through increasing aerobic capacity enhances overall health. 

In particular, increasing aerobic capacity can enhance athletic performance. In a [2008 study](https://cdnsciencepub.com/doi/abs/10.1139/H08-097 "2008 study") on recreationally active individuals, 6 weeks of HIIT training significantly increased training power output.

Aerobic capacity is also related to quality of life with aging. While the maximal possible lifespan is still fixed by genetics, regular exercise training can [increase the chances](https://pubmed.ncbi.nlm.nih.gov/29293447/ "increase the chances") to reach the later end of the natural lifespan through prevention of certain health issues and giving more quality of life to later years. In fact, aerobic capacity, or VO2 max, is the strongest predictor of life expectancy in both healthy and cardiorespiratory-compromised individuals.

Increased aerobic capacity also enables more glucose uptake into muscle cells during exercise, which is a useful way to support healthy blood sugar levels. 

## What affects a person’s aerobic capacity?
There are multiple factors that impact aerobic capacity, including gender, age, body composition (levels of body fat and muscle), genetics, elevation, and fitness level.

On average, women have about [70-75%](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5198313/#:~:text=The%20average%20gender%20difference%20in,male%20after%20puberty%20%5B4%5D. "70-75%") the aerobic capacity of that of their male counterparts. 

Age is known to play a role in aerobic capacity, which typically declines with natural aging. While aerobic capacity naturally declines with age, the findings of a [longitudinal study](https://www.ahajournals.org/doi/abs/10.1161/01.CIR.88.4.1456 "longitudinal study") suggest that increasing aerobic exercise can be a successful way to offset the natural decline in cardiovascular health that accompanies the normal aging process.

<pull-quote>
“...the findings of a longitudinal study suggest that increasing aerobic exercise can be a successful way to offset the natural decline in cardiovascular health that accompanies the normal aging process.”
</pull-quote> 

Fitness level is associated with aerobic capacity as well. Physiological factors that influence aerobic capacity include the total ability of the cardiorespiratory system to deliver oxygen to the muscle, as well as the ability of muscles to use oxygen to produce energy. 

To be able to utilize more oxygen, and thus increase aerobic capacity, the body needs a multitude of functions working together. Skeletal muscles as well as lung muscles must be strong and contain a high density of mitochondria to meet the demand of the workload. Exercise itself is a major factor in building strong muscles and increasing mitochondrial density in muscles. Therefore, regular exercise increases our ability to complete more exercise in part through increasing our aerobic capacity. 

### Aerobic capacity vs VO2 Max
Aerobic capacity is also known in research calculations as VO2 max, which is the maximal ability to transport and utilize oxygen during exercise. So aerobic capacity and VO2 max are really one in the same. 

As the rate of exercise increases, oxygen uptake increases until an individual hits their VO2 max level. With more exercise, one’s VO2 max level can be increased. 

### Aerobic capacity vs aerobic endurance
Although aerobic capacity and aerobic endurance are similar, they are two separate elements of [aerobic metabolism](https://pubmed.ncbi.nlm.nih.gov/9097133/ "aerobic metabolism"). Aerobic capacity is the maximum amount of oxygen your body can use at a particular moment. Aerobic endurance is how long your body can sustain certain moderate and high intensity activities over a period of time. 

The difference may be likened to speed versus stamina. For example, someone with high aerobic capacity can likely run a mile at high speed. On the other hand, to be able to run many miles at a moderate pace, one needs aerobic endurance. In many cases, to be able to perform best, both aerobic capacity and endurance are needed.

## How to calculate your aerobic capacity
The most accurate way to test aerobic capacity is to calculate the volume of oxygen consumed per minute (mL/min) per kilogram of body weight. While this is best done in a lab to get accurate results, we can also estimate aerobic capacity in easier ways. 

The 1.5 mile and 12 min walk/run tests are two [validated](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4795745/ "validated") and easier alternatives for estimating cardiorespiratory fitness. These tests involve either completing a 1.5 mile distance in the shortest time possible, or testing how much distance you can run/walk over a 12-minute duration. Your time results can tell you whether you have poor to superior aerobic capacity overall. You can then predict your VO2 max by using the calculation VO2 max = (483 / your time) + 3.5. 

In addition, certain wearable fitness devices can estimate your VO2 max using markers including [heart rate](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4114002/ "heart rate"), which has been shown to be a good predictor of VO2 max.

<cta>
image: https://images.ctfassets.net/t9x0u6p47op0/6IYGvfNJIpytSyHQRUr4X7/931378d7d6cb08d25f4602677bce69e1/In-line-Blog-CTA.jpg
title: Build your daily pack
subtitle: Ready to start your personalized routine?
primary-cta: Take the quiz
primary-cta-url: https://takecareof.com/survey/new
secondary-cta: 
secondary-cta-url: 
</cta>

## How to increase and improve your aerobic capacity
The major way to increase aerobic capacity is through exercise. The general recommendation for exercise to support general health is at least [150 minutes/week](https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf "150 minutes/week"). To increase aerobic capacity, however, there are more nuanced ways to exercise.

A [2016 review study](https://www.hindawi.com/journals/bmri/2017/5420840/ "2016 review study") showed that high intensity interval training (HIIT) improved aerobic capacity more effectively than moderate-intensity continuous training. In addition, endurance training studies have frequently shown only modest changes in VO2 max.  

Doing high-intensity near-maximal exercise (about 80-92.5% VO2 max) may be the best exercise intensity range for improving VO2 max, according to observations from a [2016 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4836566/ "2016 study").

A [2008 study](https://cdnsciencepub.com/doi/abs/10.1139/H08-097 "2008 study") showcased an example of a HIIT workout regimen that significantly increased aerobic capacity as well as increased whole-body ability to burn fat and carbohydrates. The regimen consisted of a one-hour HIIT workout of 10 x 4 minute intervals with 2 minute breaks in between.

[Research suggests](https://pubmed.ncbi.nlm.nih.gov/7871294/ "Research suggests") that aerobic cross-training, or doing a variety of aerobic workouts, may enable maintaining VO2 max despite a change in the specific workout. This is good news for those who want to increase overall fitness as well as supplement alternative workouts during periods of overtraining or rehabilitation from physical injury.

## Aerobic capacity workouts 
There are plenty of cardio exercises that you can do to increase aerobic capacity. These include swimming, running, biking, jump roping, burpees, and more. You can always talk to a fitness trainer for specific exercises tailored to personal goals, growth, and physical injury support. 

## Final takeaways 
Aerobic capacity is linked to a multitude of health benefits, including long-term cardiovascular health, increased exercise capacity, and supporting a healthy weight. While certain factors like current fitness level affect aerobic capacity, the good news is that we can confidently increase our aerobic capacity through aerobic exercises, especially when done in intervals at high intensity, which seem to provide the greatest benefit. 

Whatever your health goals are, understanding what aerobic capacity is and how to increase your own can help you reach them. 

how-to-increase-your-aerobic-capacity-article-hero-image

How to Increase Your Aerobic Capacity, Experts Explain | Care/of

How to Naturally Increase Your Aerobic Capacity, According to Experts

## Why Women Need Protein

What do you think of when you hear the word “protein?” You might imagine a muscular man pumping iron, but the truth is women need protein just as much as men do. In the body, protein plays a critical role in many functions, from cells all the way up to muscles. It is present in every single cell in the body, helping to repair cells and make new ones. As a macronutrient, protein is required for the structure and regulation of all tissues and organs, ensuring that they function optimally. Protein also helps generate energy for healthy muscle contractions. Plus, protein is necessary when trying to gain muscle mass. 

Dietary protein is commonly found in animal products and poultry; however, it is also found in some vegetables and legumes. When consumed in meals, protein contributes to feeling fuller and satisfied. The [US National Library of Medicine](https://medlineplus.gov/ency/article/002467.htm) recommends that men and women consume between 10% to 35% of their total calories in the form of protein. For some people, this can be challenging, especially for older adults. That’s why protein powders and shakes are a great way to ensure you consume the right amount of protein you need daily. 

## But won’t it make me bulk it? 

A lot of women do not eat protein because they are afraid of bulking up. But protein should not just be associated with building muscle. A lot of women are afraid of appearing larger than they are due to muscle gain; however, women can also use protein to build lean muscle. Lean muscle makes the body appear stronger and healthier instead of bulky. That protein making women look overweight is simply a common misconception. Protein helps women maintain radiant skin, strong bones, and helps the body recover faster from injury.

One of the biggest benefits of protein for women is that it provides energy all day long. Consuming extra protein in snacks can help women get through an afternoon slump, or fuel the body to get through a tough workout. Protein shakes make it easy to grab protein on-the-go.

<cta>
image: https://images.ctfassets.net/t9x0u6p47op0/6IYGvfNJIpytSyHQRUr4X7/931378d7d6cb08d25f4602677bce69e1/In-line-Blog-CTA.jpg
title: Build your daily pack
subtitle: Ready to start your personalized routine?
primary-cta: Take the quiz
primary-cta-url: https://takecareof.com/survey/new
secondary-cta: 
secondary-cta-url: 
</cta>

### Protein for weight control

If you are trying to control your weight, improve body composition, or encourage weight loss, eating enough protein is essential. So you should be consuming protein at every meal. Dairy products, lean meats, poultry, seafood, and legumes are all good sources of protein. If you are a vegetarian, on the other hand, tofu, quinoa, almonds, and chia seeds are all options. If you are prone to snacking, eating protein during a meal will stop you craving junk food. Eating more protein will also help you save calories. 

To effectively control weight with protein, consumption should be spread out throughout the day. A 2015 study in the [American Journal of Clinical Nutrition] (https://academic.oup.com/ajcn/article/101/6/1320S/4564492) found that people consumed protein throughout the day at each meal were more likely to lose weight or consistently maintain it, compared to those who skipped protein during meals. 

## Protein for lean muscle growth 

Building lean muscle tissue is essential to increasing the body’s ability to burn fat. The more muscle tissue a person has, the higher their metabolic rate. Metabolic rate is how many calories your body needs to function properly. The presence of lean muscle tissue increases metabolism and fat-burning abilities. It also helps the body convert food into energy. When muscles are healthy, the body sends calories to be burned rather than storing them in fat cells. Protein is essential to building lean muscle tissue to keep this process running optimally. 

Because protein is made up of amino acids, it helps repair muscles for continued growth in the long run. When you exercise or lift weights, your muscles experience fatigue, and micro tears develop in your muscles. Protein breaks down in the body and uses amino acids to repair the tears, making muscles stronger. Amino acids are known as the “building blocks” of protein. Eggs contain all essential amino acids. 

## Protein for hair, skin, and nails 

Protein plays a large role in the health and integrity of hair, skin, and nails. Collagen is a protein that makes up [70% of our skin’s composition](https://onlinelibrary.wiley.com/doi/full/10.1111/jocd.12174). Collagen is the most abundant protein that the body provides and it is present in the connective tissues we rely on to maintain joint mobility. There are even some forms of collagen that are stronger than steel! Premature wrinkles might be a sign of a protein deficiency. Collagen greatly declines in the body with age, making it an essential nutrient for women. Here’s a breakdown of what happens to collagen by decade: 

Around 20, less than one percent of collagen is produced in the dermis every year.
At age 30, collagen stores begin to decline.
Collagen is no longer produced when we reach our forties.
After 50, collagen in the skin declines by 40%.

Without the structure of collagen, we begin to show signs of age quickly. Physical beauty is very revealing of protein deficiencies. Puffy skin under the eyes may be a sign of protein deficiency. One of the most common misperceptions of nail health is that the nails are made of calcium, when they are actually made of protein. Protein is necessary to maintain strong and smooth nail beds. Thin nails and split nails are signs that you may [have a protein deficiency](https://www.nutritionexpress.com/showarticle.aspx?articleid=224). 

Hair is also made of a protein called keratin, which promotes shiny, strong, and healthy looking hair.

## Protein for bone health 

According to the National Osteoporosis Foundation, of the 10 million Americans with osteoporosis, 80% are women. This means that approximately one in two women over age 50 will break a bone because of osteoporosis. When it comes to bone health, most people associate calcium and Vitamin D as the powerhouses behind strong and healthy bones. This is true; however, protein also plays a role. When calcium and Vitamin D are limited, protein helps keep bones strong. [Studies demonstrate that high-protein diets](https://www.dairynutrition.ca/nutrients-in-milk-products/protein/protein-and-bone-health) are associated with increased bone mineral density levels and reduced bone loss rates.

[The Mayo Clinic](https://www.mayoclinic.org/diseases-conditions/osteoporosis/in-depth/osteoporosis/art-20304601) notes that the protein in yogurt is bone-friendly and also has the added benefit of containing calcium. They also state that protein is important for bone health, as it is a major component of bone tissue and helps maintain bones.

## Protein for convenience and taste

Did you know there was an [entire study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5303533/) done on how taste, convenience, nutrition, and cost impact the shopping habits of consumers? Taste was the highest-rated concern, while convenience was the lowest concern. Shopping for a tasty protein powder shouldn't be complicated. When conducting your search, you will probably find that whey protein supplements come up first; however, there are all sorts of protein powders out there: hemp, soy, and egg are only a few. The taste varies widely when it comes to protein powders. 

Unfortunately, there are a lot of powders out there that taste dry and chalky. Another problem is that many protein powders have trouble dissolving or blending into milk, juice, or water. Nobody should have to sacrifice taste for convenience. And nobody should have to sacrifice convenience for taste. With a large selection of protein powders on the market, you can make comparisons for which one works best for you. After all, who wants to waste money trying to find the perfect powder? Especially when you can find the perfect blend tailored especially for you. 

<cta>
image: https://images.ctfassets.net/t9x0u6p47op0/6IYGvfNJIpytSyHQRUr4X7/931378d7d6cb08d25f4602677bce69e1/In-line-Blog-CTA.jpg
title: Build your daily pack
subtitle: Ready to start your personalized routine?
primary-cta: Take the quiz
primary-cta-url: https://takecareof.com/survey/new
secondary-cta: 
secondary-cta-url: 
</cta>

## Which protein should I take? 

[Care/of protein powders](https://takecareof.com/powders/) are mixed for you and matched to you, because one-size-fits-all is not an option when it comes to what we consume. Our protein powders are made from real, natural ingredients you would find in your pantry, like organic cocoa, coconut MCT oil, and pink Himalayan sea salt. We believe that by using real, natural ingredients, the taste stays true to you, allowing you to savor every sip. Here’s how our powders work: 

You tell us about your nutritional needs.
We use scientific research to recommend the right powder combination for you.
You get your customized powder recommendation delivered to your door each month.

Our personalized powders are made with ingredients that you recognize, sourced from high-quality sources around the world. We carry whey, plant, and boost powders for every nutritional need. 

Whey: Fewer than 100 calories and made with hormone-free, grass-fed Irish cow milk.
Plant-based: Vegan, fewer than 150 calories, and made from organic plants dense with nutrients.
Boost powders: Includes chia-flax, creatine, electrolytes, and maca powders.

Don’t waste your time with chalky powders that don’t blend. Let [Care/of](https://takecareof.com/products?protein) deliver your perfect match to support muscle growth, repair your body, and power your way through life. We like to think that by drinking the right protein powder, you don’t just build a strong body, but a strong soul.  


A lot of women do not eat protein because they are afraid of bulking up. But protein should not just be associated with building muscle.

A still life photo of flowers, vitamins and protein powders

The Benefits of Protein Powder for Women, According to Science

Senior Director, Corporate Quality

Rutgers University
Master of Science (M.S.), Nutritional Biochemistry & Physiology
2012 - 2014

Rutgers University
Bachelor of Science 2011, Nutrition
2007 - 2011

Sarah Hassanien, MS

A Scientific Guide to the Benefits of Taking Protein, for Women

It’s 2023 and you’ve made the decision: you’re going to be healthy. Whether you’ve started working out and want to gain lean muscle or manage your weight, have started a new diet and are trying to get the proper nutrients, or are just looking to feel better overall, you’ve been doing your research and have most likely come across protein powder by this point. You may have seen it thrown into a smoothie, or added as a creamer in coffee, but you’re probably wondering: what is it, and can it help me reach my health goals? Here’s everything you need to know to make an informed decision about choosing the right protein powder for you.   

## First thing's first: what is protein powder? 

![Screen Shot 2019-03-25 at 3.25.04 PM](//images.ctfassets.net/t9x0u6p47op0/hgx8gvnnnO9FF44tA9MiD/9611288d43551290607af11f392e700f/Screen_Shot_2019-03-25_at_3.25.04_PM.png)

To put it simply, protein itself is made up of amino acids, which are the building blocks of cells. While you may associate protein primarily with building muscle, protein is a major component in our hair and nails, is used to [build and repair tissue,](https://www.webmd.com/men/features/benefits-protein) and even used to make hormones. Unlike vitamins and minerals, which are required in smaller quantities and are therefore called “micronutrients,” our body needs fairly large amounts of protein, which is why it’s referred to as a “macronutrient.” Additionally, [the body does not store protein,](https://www.livestrong.com/article/413631-does-the-body-store-protein/) so it doesn’t have a back-up supply to take from when it needs any.

![Screen Shot 2019-03-25 at 3.25.15 PM](//images.ctfassets.net/t9x0u6p47op0/1jH3ZJiY5oRKBsAupWU36k/787408ed4ea358c2ea837226604ef999/Screen_Shot_2019-03-25_at_3.25.15_PM.png)

While the best way to get protein is through diet, protein is primarily found in foods like meat, poultry, fish and dairy, which many people on restricted diets don’t consume. Though it can be found in vegetarian foods like seitan, tofu, lentils and beans, it can be tougher to get the exact amount of protein needed for a balanced diet through some of these alternatives. 

<cta>
image: https://images.ctfassets.net/t9x0u6p47op0/6IYGvfNJIpytSyHQRUr4X7/931378d7d6cb08d25f4602677bce69e1/In-line-Blog-CTA.jpg
title: Build your daily protein plan
subtitle: Ready to start your personalized routine?
primary-cta: Take the quiz
primary-cta-url: https://takecareof.com/survey/new
secondary-cta: 
secondary-cta-url: 
</cta>

This is where protein powder can help. By supplementing your diet with protein powder, you are not only ensuring that you are getting the right amount of protein for your body and goals, but you can also be sure that it’s coming from a source that adheres to your diet, whether that’s vegetarian, vegan, keto or carnivore. Here are some of the most popular options available today. 

![Screen Shot 2019-03-25 at 3.25.27 PM](//images.ctfassets.net/t9x0u6p47op0/1Fas3NVcm4ofRnTbbJQhjo/1e16dfdb580b8e85b1c3699409a5f59a/Screen_Shot_2019-03-25_at_3.25.27_PM.png)

## Whey protein 

### What it is: 

If you’ve tried a protein powder before, chances are it was whey protein. Arguably the most common –– and popular –– form of protein out there, whey is actually the byproduct that comes from turning milk into cheese. It used to be discarded during the cheese-making process until people discovered it had a [high protein content](https://www.ars.usda.gov/research/publications/publication/?seqNo115=209388) and could be useful. 

### Whey forms – the three different versions you’ll see in stores:

In general, whey powder comes in three forms: **concentrates, isolates, and hydrolysates.** To put it simply: isolates are known for having a higher protein content than concentrates, and both have been known to taste better than hydrolysates. 

**Isolates** [are more refined](https://www.nutritionexpress.com/article+index/feature+articles/bcaas+and+protein/showarticle.aspx?id=1202) than **concentrates,** meaning the majority of the powder itself is the protein, which has been “isolated” from other non-protein substances. In other words, isolates have more protein per dose than concentrates, and therefore have fewer calories and generally less total lactose, fats, cholesterol or carbohydrates. That said, because of this isolates are slightly more expensive, so whey concentrates are often a better financial choice for those on a strict budget.

**Hydrolysates** tend to have a more bitter taste since this type of protein has been exposed to either acid, heat or enzymes to disconnect the bonds which link the amino acids. This allows the protein to be absorbed into the body more rapidly than its counterparts, which can be ideal for those looking to use protein powder in conjunction with intense athletic training. 

### Why you might love it:

Whey protein is a great option for those who are looking for a complete protein –– one that contains all nine essential amino acids that the body cannot produce itself naturally –– at an affordable price.  Beloved by bodybuilders and fitness enthusiasts, whey is a popular choice since it’s not only absorbed quickly by the body, but also it comes in a variety of flavors, which means it’s easier to add it to your favorite smoothie or shake recipe (so you can actually look forward to drinking it). 

### Why it might not be right for you:

As a byproduct of milk, whey protein naturally contains dairy so unfortunately is a non-starter for many people who follow a dairy-free diet. And while it does mix well into a variety of recipes, if you are on a calorie-restricted diet, be mindful that it does provide additional calories.

### Who it’s best for:

We recommend whey to anyone looking for a complete protein that can help with satiety, weight management, lean muscle development, and athletic performance and recovery.

![Screen Shot 2019-03-25 at 3.25.42 PM](//images.ctfassets.net/t9x0u6p47op0/4MHlR5tHmQVUA4HCjL11Q6/bd1b27b2c2b7284c2b824b21a95d766b/Screen_Shot_2019-03-25_at_3.25.42_PM.png)

## Plant protein 

### What it is:

As the name suggests, plant protein powders are protein powders that come from plants. While there are soy proteins, rice proteins and hemp proteins, plant protein powders are usually a blend of a few types, like pumpkin seed and pea proteins, in order to make them complete sources of protein that can fulfill the same dietary needs as whey protein.

### Why you might love it: 

Given its sources, plant protein is ideal for vegans and vegetarians who are looking for a complete source of protein without having to compromise their diet. Since many different plants are cultivated for plant powders, you can pick and choose which one might work best for you based on the sources. Like whey protein, plant protein tastes great mixed into a smoothie or a shake!

<cta>
image: https://images.ctfassets.net/t9x0u6p47op0/6IYGvfNJIpytSyHQRUr4X7/931378d7d6cb08d25f4602677bce69e1/In-line-Blog-CTA.jpg
title: Build your daily protein plan
subtitle: Ready to start your personalized routine?
primary-cta: Take the quiz
primary-cta-url: https://takecareof.com/survey/new
secondary-cta: 
secondary-cta-url: 
</cta>

### Why it might not be right for you: 

Some people find that the taste of plant protein is inferior to that of whey. With that in mind, many people opt for unflavored plant protein, which can easily be mixed in coffee, tea, juice, or smoothies for a seamless blend. 

### Who it’s best for:

Plant protein is great for anyone looking to boost overall health, without relying on meat or dairy-based products. Like whey protein, plant protein can help with weight management, post-workout recovery, energy support, and muscle development.

![Screen Shot 2019-03-25 at 3.25.52 PM](//images.ctfassets.net/t9x0u6p47op0/2xNlae2E3HuqRv9xTN9CfE/8bb93ec75ed689bed6e8399030422eb8/Screen_Shot_2019-03-25_at_3.25.52_PM.png)

So which one is best for you? Every person’s diet is unique, so you should consider all of the options out there before narrowing it down. You know what works for your body so, with this information in hand, start trying out different protein powders. And if you need further guidance, not to worry! Whether you have a special diet, like [veganism](https://takecareof.com/articles/best-vegan-protein-powder) or vegetarianism, or have specific health goals in mind, like using protein to help with [weight management](https://takecareof.com/articles/best-protein-for-weight-loss) or to help with overall [nutrition during pregnancy,](https://takecareof.com/articles/protein-and-pregnancy) we’ve put together guides to help you with your search.

Most importantly, when you’re looking for a protein powder, choose a product made from quality ingredients so you know it’s in line with your long-term health goals. 

You can see Care/of's selection of protein powders [here](https://takecareof.com/products?protein)


Thinking about adding protein powder to your diet? Here's what you need to know to find the right one for you. 

protein-powder-101-hero-image

Your Complete Protein Powder 101 for 2023 | Care/of

Protein powder 101: How to Find the Right One for You in 2023

Walk into any wellness store or vitamin aisle, and the options are seemingly endless. The path to finding the right protein powder can be daunting, and often involves a lot of questions: Do I want a complete protein? How do I choose the right flavor? How much should I take? What types of fitness goals am I working toward?

These are just the basics for anyone, but if you’re a vegetarian, you know better than anyone that there are additional rounds of criteria to consider before you can make a decision. While following a vegetarian diet does already narrow down protein powder options, there are still plenty of decisions to make, including where you want your protein to come from. Similar to choosing between seitan and tofu, there’s a whole range of plant-based sources to choose from when it comes to protein powder. Here’s a bit more information on the plant-based protein options out there, and the questions to ask to find the right protein powder to supplement your vegetarian diet.

![Screen Shot 2019-03-21 at 4.54.40 PM](//images.ctfassets.net/t9x0u6p47op0/xlPDjpoYg1n5Zw8TwC0YZ/532b88fc23ad6630a5535ec5056bd834/Screen_Shot_2019-03-21_at_4.54.40_PM.png)

Whether you’re looking to get more toned, build lean muscle, or lose weight, you might be asking yourself why following the same fitness routines as everyone else might be giving you different results. Our bodies are unique and respond differently to activity, but the amount of protein in your diet can also be a factor. 

<cta>
image: https://images.ctfassets.net/t9x0u6p47op0/6IYGvfNJIpytSyHQRUr4X7/931378d7d6cb08d25f4602677bce69e1/In-line-Blog-CTA.jpg
title: Build your daily pack
subtitle: Ready to start your personalized routine?
primary-cta: Take the quiz
primary-cta-url: https://takecareof.com/survey/new
secondary-cta: 
secondary-cta-url: 
</cta>

Protein is essential for our bodies: it [makes up the majority of our hair and nails](https://www.webmd.com/men/features/benefits-protein#1) and is used to build and repair tissue in the body, as well as support healthy bones and muscles. Most people are able to get enough high-quality protein through foods like chicken, turkey, fish, beef but protein sources for vegetarians and vegans are slightly more limited. That said, veganism and vegetarianism are increasingly popular, and there’s no reason eating a plant-based diet should prevent you from meeting your health and fitness goals. Here’s where protein powder, which can help you add an extra dose of protein to your diet, comes in. Supplementing with protein powder is an easy way to help make sure you’re getting all the protein you need, but choosing a powder can be hard, so here are the questions you should be asking. 

![Screen Shot 2019-03-21 at 4.54.50 PM](//images.ctfassets.net/t9x0u6p47op0/6DT5R1ZNE2nVi0Rok7m2zy/e241cd31c9abc3a5d69421f11c329c71/Screen_Shot_2019-03-21_at_4.54.50_PM.png)

## Five key questions for vegetarians to ask when choosing a protein powder 

### 1. What's the supply chain? 

For many vegetarians, when it comes to food this question is at the top of the list. Before buying a protein powder, make sure you know where it was produced and how it was sourced to guarantee you have all the necessary background information on the ingredients you’ll be putting into your body. 

Follow up questions:

- Is it produced in a facility that also produces animal products?
- Do the company and facility behave ethically?
- Are the ingredients themselves high quality?

### 2. Does the protein powder adhere to other dietary restrictions? 

Many vegetarians also adhere to other kinds of special diets, whether that’s a gluten-free diet, a keto diet, or a soy-free diet, so it’s important to know which types of powder will work for you, depending on your personal needs. Casein and whey proteins would not work for a dairy-free diet, for example, since both contain dairy. 

![Screen Shot 2019-03-21 at 4.54.57 PM](//images.ctfassets.net/t9x0u6p47op0/249TBdDCXj31CYFeFOFnGk/1727d106a58f6b26c41239f1f4e7567b/Screen_Shot_2019-03-21_at_4.54.57_PM.png)

### 3. Is it a complete protein powder?

A “complete protein” is one that contains all nine essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. These 9 amino acids are the ones we get through diet, since our bodies can’t produce them on their own. 

Many vegetarian protein powders that use just one source of protein, like lentils or brown rice, are incomplete proteins. There are plenty of plant based powders that can provide you with complete protein, most of which combine a few different protein sources, like peas and pumpkin seeds.

Unless you’re looking for a specific type of protein (like collagen), you should look for a protein powder that’s a complete protein, so you can make sure you’re giving your body all the essential amino acids it needs. 

Follow up questions:

- If you are looking for a specific kind of incomplete protein, what are the health and fitness goals you’re looking to support with your protein supplement? 

### How many grams of protein are in the protein powder?

This question comes in two parts, since in order to know how many grams of protein you’ll want to consume, you have to identify how much protein you need first. The Recommended Dietary Allowance (RDA) for protein, in other words the minimum amount of protein you should consume in order to stay healthy, is [0.8 grams of protein per kilogram of body weight.](https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096) But even with this guideline, calculating how much protein you need can get tricky, since it not only varies by gender and body weight, but also depending on how much you exercise. The average sedentary man typically needs about 56 grams per day while the average sedentary woman needs only about 46 grams per day. 

To take the guesswork out of protein, the USDA released a handy calculator to help determine [how much protein you need personally.](https://fnic.nal.usda.gov/fnic/dri-calculator/) You can use this estimation, and think about how much protein you currently get through your diet, to get a sense of how much supplementation you may need.

<cta>
image: https://images.ctfassets.net/t9x0u6p47op0/6IYGvfNJIpytSyHQRUr4X7/931378d7d6cb08d25f4602677bce69e1/In-line-Blog-CTA.jpg
title: Build your daily protein paln
subtitle: Ready to start your personalized routine?
primary-cta: Take the vegetarian quiz
primary-cta-url: https://takecareof.com/survey/new
secondary-cta: 
secondary-cta-url: 
</cta>

### What flavors are available for vegetarian protein powder? 

In addition to plain or unflavored options, protein powder usually comes in two standard flavors: chocolate and vanilla. While some people prefer unflavored protein powders, which can be mixed more seamlessly into different drinks, flavored powders can be a great way to make protein shakes into more of a decadent treat. Before you commit to an entire tub of one flavor, make sure to try it out first, so you know ahead of time that you like it –– you don’t want to buy something that will just end up sitting in your pantry!

![Screen Shot 2019-03-21 at 4.55.04 PM](//images.ctfassets.net/t9x0u6p47op0/KCITm3hf5gr5JnoBk79dr/62e84f6e56e32871430298110a47806c/Screen_Shot_2019-03-21_at_4.55.04_PM.png)

There’s no question that protein is an essential part of a healthy, balanced diet, and while the best way to get it is through food, it can be tough on a vegetarian diet. Lentils, nuts and tempeh are all great plant based protein sources, but may not be enough to rely on every day. Adding protein powder to your regular diet can help you control the exact amount of protein you consume, and all in the meals you already love. No matter what your health and fitness goals are, getting enough protein shouldn’t have to be a challenge. 


As a vegetarian, getting enough protein can be especially hard. Here's what you need to know about protein powders for vegetarians.

best-protein-for-vegetarians-hero

Best Protein Powder for Vegetarians: 5 Questions to Choose in 2023

Head of Scientific & Regulatory Affairs

University of Saint Joseph
Master’s Degree, Nutrition Sciences
2013 - 2016

Montclair State University
Bachelor’s Degree, Nutrition
2003-2007

Diana Morgan, MS, CISSN

Looking for a Protein Powder as a Vegetarian? Here's How to Choose

If you’ve ever had a protein shake, it was probably made with whey protein, the most popular form of protein powder out there. A favorite of body builders, fitness enthusiasts, and many people just looking to maintain healthy protein intake, whey is in high demand, with global sales expected to [reach $13.5 billion by 2020.](https://www.naturalproductsinsider.com/healthy-living/global-whey-protein-market-hit-135-billion-2020) Whey protein can be an easy and delicious way to help you reach your health and fitness goals. 

## First thing's first: why is whey protein so popular? 

Whey protein has become the go-to for many for several reasons, but the biggest ones are its affordability (it’s often the cheapest option you’ll see), how quickly the body absorbs it, the fact that it’s a complete protein, and its taste. Since it comes in a variety of flavors, whey protein can be mixed into various smoothie and shake recipes, whether you’re craving a sweet, post-workout treat, or want to throw it into a breakfast smoothie to make it more filling. 

That said, if you do decide to purchase whey protein, you’ll be confronted with several options, starting with whether to choose a whey protein concentrate or whey protein isolate. Here’s all the information you need to decide which is right for you. 

![Screen Shot 2019-03-21 at 12.30.46 PM](//images.ctfassets.net/t9x0u6p47op0/HZvOc0ulhC86AXRx3y3E0/b9b4db42e2446605a11545c0cd3e23a9/Screen_Shot_2019-03-21_at_12.30.46_PM.png)

## So what is whey, anyway? 

Remember little miss Muffet eating her curds and whey? If so, you might be imagining whey as some kind of lumpy oatmeal, but that’s not the case. Whey is the liquid leftover when you use the curds in milk to make cheese. For a long time whey would be discarded during the cheese-making process, but eventually farmers began to see the value and the benefits that whey could provide when they discovered it has an incredibly high protein content.  Milk contains two proteins: whey and casein, and while casein makes up 80% of the proteins, our bodies absorb it more slowly than other proteins. Whey makes up that remaining 20%, and our bodies absorb it much more quickly. 

<cta>
image: https://images.ctfassets.net/t9x0u6p47op0/6IYGvfNJIpytSyHQRUr4X7/931378d7d6cb08d25f4602677bce69e1/In-line-Blog-CTA.jpg
title: Build your daily pack
subtitle: Ready to start your personalized routine?
primary-cta: Take the quiz
primary-cta-url: https://takecareof.com/survey/new
secondary-cta: 
secondary-cta-url: 
</cta>

Whey is a [complete protein,](https://medlineplus.gov/ency/article/002222.htm#start) which means it contains all nine essential amino acids that our bodies can’t produce on their own: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. For this reason, whey can be particularly helpful to those looking to add protein to their diets to fill in nutritional gaps, and for those who may, due to dietary restrictions, not be consuming a healthy amount of protein regularly.

![Screen Shot 2019-03-21 at 12.30.55 PM](//images.ctfassets.net/t9x0u6p47op0/5yHhUa5dF7WtRqlJ1Yr0p0/9b25b702069d4b60394ee5384d96b4c9/Screen_Shot_2019-03-21_at_12.30.55_PM.png)

## How do whey protein isolate and concentrate differ?

The biggest difference between whey protein isolate and concentrate is the level of refinement and filtration. Isolates are processed for longer so they have a higher (approximately 90%) concentration of protein, with less carbs, lactose, and fat. Because of this, whey protein isolate has more protein per serving than concentrate, and is a generally considered healthier than whey protein concentrate, which is dried immediately after being collected and has a lower protein concentration (approximately 80%). 

Since the whey protein isolate is lower in lactose, it can also be an ideal option for people who are sensitive to lactose. That said, the safest option for anyone with lactose-sensitivity is to avoid whey altogether (since it is still dairy-based) and choose a plant-based protein instead.

While isolates can be slightly more expensive than concentrates, you’re often getting more out  of them, since the amount of protein per serving is higher. 

![Screen Shot 2019-03-21 at 12.31.03 PM](//images.ctfassets.net/t9x0u6p47op0/1B0svk00fmY8sPISoD3nJg/2e29a853550a005454f4378267a04364/Screen_Shot_2019-03-21_at_12.31.03_PM.png)

When you’re choosing a whey protein powder, whether you decide on isolate or concentrate, make sure you’re choosing one with high quality, well-sourced ingredients, so you can rest assured that the protein powder you’re taking to help support your health goals is actually good for you. 


Choosing a whey protein powder? Here's everything you need to know about whey concentrate and whey isolate. 

Screen Shot 2019-03-21 at 12.30.15 PM

Whey Concentrate vs. Whey Isolate (and Which is Right for You)

Whey Protein Isolate vs. Concentrate: What They Are and What You Need to Know 

For many people getting pregnant means putting every choice you make under the microscope, especially when it comes to what you’re putting into your body. Some decisions are obvious, but what about protein, or more specifically, protein supplements? To help answer these questions, here’s a guide to understanding the role that protein plays during pregnancy, along with the questions to bring up with your doctor before supplementing with protein. 

![Screen Shot 2019-03-21 at 11.40.26 AM](//images.ctfassets.net/t9x0u6p47op0/72HiKIw039woaZx2DMHy9c/c45ddaf45a87935ca6186ec9894669bc/Screen_Shot_2019-03-21_at_11.40.26_AM.png)

While protein supplements are traditionally recommended to those looking to build muscle or “bulk up,” protein itself plays an essential role in pregnancy. It’s no surprise that a balanced diet is essential during pregnancy for fetal development, but the right balance of protein during this time can directly impact this. [Protein is key for fetal tissue growth,](http://americanpregnancy.org/pregnancy-health/pregnancy-nutrition/) particularly for the baby’s brain, but also plays an important role in the growth of breast and uterine tissue for mothers. It even helps [increase your blood supply!](http://americanpregnancy.org/pregnancy-health/pregnancy-nutrition/) Protein can also help with the necessary weight gain that comes with a healthy pregnancy, since the average woman needs about [300 additional calories per day](https://www.webmd.com/baby/guide/healthy-weight-gain#1) to support fetal growth. Though you’re not really “eating for two,” this translates to about 25 to 30 pounds of weight gain during pregnancy for the average woman, while underweight women often need to put on slightly more, around 28 to 40 pounds. Women who enter pregnancy overweight only need to gain between 15 to 25 pounds. Regardless of starting weight, protein supplements can help with the necessary gain, since they’ve been shown to [increase muscle gain](https://www.ncbi.nlm.nih.gov/pubmed/26403469) when combined with exercise. 

<cta>
image: https://images.ctfassets.net/t9x0u6p47op0/6IYGvfNJIpytSyHQRUr4X7/931378d7d6cb08d25f4602677bce69e1/In-line-Blog-CTA.jpg
title: Build your daily protein pack
subtitle: Ready to start your personalized routine?
primary-cta: Take the 5-minute quiz
primary-cta-url: https://takecareof.com/survey/new
secondary-cta: 
secondary-cta-url: 
</cta>

The exact amount of protein you consume during this period of weight gain, however, is key. Studies have shown that a lower protein diet during pregnancy can lead to [babies with smaller body measurements](https://academic.oup.com/ajcn/article/100/4/993/4576606) compared to those who had been subjected to a balanced protein diet, while a diet with too much protein has been shown to produce the opposite effect, and may even be a [potential contributor to obesity](https://www.ncbi.nlm.nih.gov/pubmed/17136041) later in life.

![Screen Shot 2019-03-21 at 11.40.46 AM](//images.ctfassets.net/t9x0u6p47op0/5pSOUHyQm1DjK49zS931cs/6dad8b19b13bdeccc05c05ed9a4ac516/Screen_Shot_2019-03-21_at_11.40.46_AM.png)

So how much protein during pregnancy is right? While this is definitely something you should confirm with your doctor, since each body is unique, experts recommend around [71 grams of protein per day,](https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-nutrition/art-20045082) although factors like carrying twins affect this estimation. The best, and often easiest way to get the daily recommended amount of protein is through a balanced diet. Lean meat, chicken, oats, cottage cheese, quinoa, fish, eggs, beans, nuts and seeds are all high in protein, and are great place to start when creating your diet plan. That said, some diets make it difficult to get the 71g of protein ––a higher daily value than usual –– from food alone. This is where supplementation comes in, and where protein powders can help you fill in any gaps you may have.

If you are considering adding protein powders to your diet during pregnancy, here are four 
questions you should ask:

![Screen Shot 2019-03-21 at 11.40.55 AM](//images.ctfassets.net/t9x0u6p47op0/5MlDF2Tbk5jodwjl3YkdIO/38bfd0f5be3030531198535fcf62fc71/Screen_Shot_2019-03-21_at_11.40.55_AM.png)

## 1. "Is it safe for me to take take protein powder during my pregnancy?”

As with most medical questions, there isn’t one universal answer, since this can depend a number of variables that are unique to every woman. At the end of the day, your doctor is your best resource and can help you make an informed decision about what’s right for both you and your baby.

## 2. “Should I avoid any specific foods in protein shakes?”

This is especially important if you already use protein powders (particularly in smoothies or shakes), or if the powders themselves contain any additives, like stevia or other sweeteners. Some protein powders can contain ingredients like dextrins, maltodextrins, fillers or thickeners that your doctor may advise against.

![Screen Shot 2019-03-21 at 11.41.05 AM](//images.ctfassets.net/t9x0u6p47op0/2A5GuyQjqYrncIbxG6hImK/9c77807cdd9fe038948b409b3ab3688d/Screen_Shot_2019-03-21_at_11.41.05_AM.png)

## 3. “How much protein should I take?

If your regular diet before pregnancy already included protein powder, your new protein intake may be different than what you’re used to. Depending on your body, your doctor may advise you to adjust your protein consumption.

<cta>
image: https://images.ctfassets.net/t9x0u6p47op0/6IYGvfNJIpytSyHQRUr4X7/931378d7d6cb08d25f4602677bce69e1/In-line-Blog-CTA.jpg
title: Build your daily pack
subtitle: Ready to start your personalized routine?
primary-cta: Take the quiz
primary-cta-url: https://takecareof.com/survey/new
secondary-cta: 
secondary-cta-url: 
</cta>

## 4. “Should I avoid a certain type of protein powder?”

Protein powders come in a number of different forms, depending on the protein source (whey, casein, plant-based, etc.) and whether or not they are a complete source of protein. Your doctor may recommend one of these varieties over another, even if it’s different from what you’re used to taking.

![Screen Shot 2019-03-21 at 11.41.22 AM](//images.ctfassets.net/t9x0u6p47op0/2HftZhmmRuSy9TngnvUWxM/e77a080615a87525ab6d3dc79010738a/Screen_Shot_2019-03-21_at_11.41.22_AM.png)

Speaking with your doctor will help you decide whether or not protein powder is right for you during your pregnancy. While the best source of protein comes from a balanced diet, powders can be an amazing way to ensure that both you and your baby are getting the nutrients you need for a safe and healthy pregnancy. 

<cta>
image: https://images.ctfassets.net/t9x0u6p47op0/6IYGvfNJIpytSyHQRUr4X7/931378d7d6cb08d25f4602677bce69e1/In-line-Blog-CTA.jpg
title: Build your daily protein pack
subtitle: Ready to start your personalized routine?
primary-cta: Take the 5-minute quiz
primary-cta-url: https://takecareof.com/survey/new
secondary-cta: 
secondary-cta-url: 
</cta>


Looking to supplement with protein powder during pregnancy? Here are the questions you should be asking. 

blog-protein-and-pregnancy-hero-image

Protein Powder and Pregnancy: Everything You Need To Know in 2023

Protein Powder and Pregnancy: Everything You Need to Know

Unlike cleaning your bathroom or doing a load of laundry, adding your protein powder to your diet doesn’t have to be a chore. Whether you want to take protein powder to manage your weight or gain lean muscle, there are tons of tasty, easy recipes you can use to get excited about your powder! It only takes a few basic ingredients, like fruit,  milk, seeds, or cocoa to  create the smoothie or shake of your dreams. We’ve put together a list of our favorite ones to help you get started.

But before we get into it, let’s tackle  the ultimate debate: smoothie or shake? Though these two words are often used interchangeably, their bases are completely different.

A smoothie has a fruit-base, and does not contain any milk or yogurt, making it an ideal choice for those who follow a vegan or dairy-free diet.

A shake, while similar to a smoothie in texture, generally contains dairy, whether in the form of milk, yogurt or ice cream. In addition to thickening the beverage, dairy also adds a little calcium, vitamins and protein to the mix.

![Screen Shot 2019-02-04 at 1.40.24 PM](//images.ctfassets.net/t9x0u6p47op0/12bbsgqksHk8NU6auVsjaM/45ffd278fc1bb29eeb7ece57a1bf4169/Screen_Shot_2019-02-04_at_1.40.24_PM.png)

With this in mind, we tried as many  shakes and smoothies as we could. Here are ten of our favorites for you to test out for yourself.

<cta>
image: https://images.ctfassets.net/t9x0u6p47op0/6IYGvfNJIpytSyHQRUr4X7/931378d7d6cb08d25f4602677bce69e1/In-line-Blog-CTA.jpg
title: Build your daily protein plan
subtitle: Ready to start your personalized routine?
primary-cta: Take the quiz
primary-cta-url: https://takecareof.com/survey/new
secondary-cta: 
secondary-cta-url: 
</cta>

### Chocolate Protein Shake via [Food52](https://food52.com/recipes/27402-chocolate-protein-shake)

Combine: 
1 fairly ripe banana, preferably cold
2 tbsp plain protein powder (the original chef uses hemp)
2 tbsp ground flaxseed
2-3 tsp unsweetened cocoa powder (not alkalized “Dutch process”) to taste –– use more if your banana is very ripe
1 heaping tbsp almond or peanut butter, salted or unsalted
1/2 cup almond milk
Maple syrup to taste (optional)

Why we love it: This chocolate protein shake sets itself apart with the addition of flaxseeds, which are [full of additional beneficial nutrients.](https://www.healthline.com/nutrition/benefits-of-flaxseeds#section1) Using an unflavored protein powder base allows you to to adjust how chocolate-y you want your shake to be, too.

### Razzle Dazzle Pineapple Smoothie via [Peanut Butter and Peppers](http://www.peanutbutterandpeppers.com/2013/05/20/razzle-dazzle-pineapple-smoothie/)

Combine:
1 cup pineapple, frozen
1/2 cup raspberries
1 cup coconut milk, unsweetened
1 scoop vanilla protein powder
1/2 cup ice
1/2 tsp stevia (optional)

Why we love it: The combination of pineapple, raspberry and coconut milk gives this shake a delicious tropical flavor. (Ours was naturally sweet and we skipped the stevia!)

### Vegan Peanut Butter Cup Protein Shake via [Running on Real Food](https://runningonrealfood.com/vegan-peanut-butter-cup-protein-shake/)

Combine: 
3/4 cup + 1-2 tbsp unsweeted almond milk (begin with the 3/4 cup, then slowly adding in a little more to achieve desired consistency)
1 serving of vanilla or chocolate protein powder
2 tbsp nutritional yeast
2 tbsp natural peanut butter
1 medium sized banana, frozen
Optional additions: 1/2 tsp turmeric, ice cubes, pinch of sea salt

Why we love it: This recipe had us at  nutritional yeast and turmeric. It’s a delicious and unique spin on the peanut butter cup flavor.

### Vegan Peanut Butter Protein Smoothie via [Diabetes Strong](https://diabetesstrong.com/vegan-peanut-butter-protein-smoothie/)

Combine:
2 cups kale
1 banana
2 tbsp hemp seeds
2 tbsp peanut butter
2/3 cup water
2 cups ice
1 cup almond or cashew milk
1 tbsp cacao powder
1 scoop vanilla protein powder

Why we love it: The combination of the kale and hemp seeds sets this peanut butter shake apart, as both balance out the heavy peanut flavor. This is an excellent shake to take after workout. 

### Tropical Green via [Tasty](https://tasty.co/recipe/tropical-green-protein-smoothie)
Combine:
1 1/2 cups coconut milk
1 cup fresh spinach
1 scoop vanilla protein powder
1 1/2 cups mango, diced and frozen
1 1/2 cups pineapple, diced and frozen

Why we love it: Consider this vegan smoothie your personal island vacation. It’ll transport you to tropical bliss in the dead of winter, and the added spinach can help to keep you full. Feel free to swap out the vanilla protein for unflavored too!

### Wild Blueberry Avocado Protein Smoothie via [Wild Blueberries](https://www.wildblueberries.com/smoothie-recipes/smoothie/wild-blueberry-avocado-protein-smoothie/)

Combine:
1/4 cup nondairy milk of your choosing
1 cup cold water
1/2 ripe avocado
1/2 cup wild blueberries, frozen
1 scoop vanilla protein powder 

Why we love it: Avocado and blueberries may seem like a strange combo, but they come together perfectly in this vegan shake. Even though  the recipe calls for wild blueberries, we know it can be hard to get those, so don’t let that discourage you: it tastes just as good with regular ones.

### Mexican Frozen Hot Chocolate Protein Smoothie via [Steph’s Bite by Bite](http://www.stephsbitebybite.com/2014/02/11/mexican-frozen-hot-chocolate-protein-smoothie/)

Combine:
1/3 cup oats
1/2 tsp cinnamon
1/2 container greek yogurt
1/3 scoop Cellucor Cinnamon Swirl protein powder
2 tbsp cocoa powder
1/3 cup almond milk
1/2 of 1 banana, frozen
5 ice cubes

Why we love this one: Adding oats into this recipe makes it a thicker, heavier shake that keeps you feeling full longer. Though the original recipe does call for a specific cinnamon flavor of protein powder, don’t worry if you have a different kind:  feel free to substitute with an unflavored protein powder and add cinnamon to taste (which is what we did!).

### Coffee Lover Protein Shake via [Love and Zest](https://www.loveandzest.com/coffee-lovers-protein-shake/)

Combine:
1/2 ripe banana
1 scoop no sugar added vanilla protein powder
1/2 cup unsweetened vanilla almond milk
1/2 cup cold or room temprature brewed coffee
1 1/2 cups ice
1-3 drops of stevia extract (optional)
Optional toppings: cacao nibs

Why we love it: If you’re someone who has at least three beverages on their desk at a time (coffee and water, and then a shake/smoothie/juice on the side) this one helps you narrow it down! We love the caffeine boost we get with this one, so we’re able to get our caffeine and protein at the same time.

### Piña Colada Protein Shake via [Healthy Delicious](https://www.healthy-delicious.com/pina-colada-protein-shake-recipe/)

Combine:
1 cup pineapple chunks, frozen
6 oz unsweeted coconut milk
1/2 tsp coconut extract
1 scoop vanilla protein powder
1/2 banana, frozen (optional)

Why we love it: These five easy ingredients will have you feeling like Summer came early this year. Simple and healthy, this one is a quick, delicious shake to make.

<cta>
image: https://images.ctfassets.net/t9x0u6p47op0/6IYGvfNJIpytSyHQRUr4X7/931378d7d6cb08d25f4602677bce69e1/In-line-Blog-CTA.jpg
title: Build your daily protein plan
subtitle: Ready to start your personalized routine?
primary-cta: Take the quiz
primary-cta-url: https://takecareof.com/survey/new
secondary-cta: 
secondary-cta-url: 
</cta>

### Butternut Squash Protein Shake via [Food52](https://food52.com/recipes/33384-butternut-squash-protein-shake)

Combine:
1 banana
1/2 cup butternut squash puree
1 cup spinach
1 cup unsweetened vanilla almond milk
1/4 cup protein powder
1/2 tsp cinnamon
1 pinch nutmeg

Why we love it: Honestly, what can’t butternut squash do? For ravioli, as a pizza topping, or in this case, a vegan protein shake base, butternut squash is a delicious and unique addition that works perfectly here with cinnamon and nutmeg. 

### Orange Dream Protein Smoothie via [The Seasoned Mom](https://www.theseasonedmom.com/orange-dream-protein-smoothie/)

Combine:
1 scoop vanilla protein powder
1 tsp vanilla 
3/4 cup unsweetened almond milk
3/4 cup freshly squeezed orange juice 
1 tsp orange zest
1-2 cups of ice

Why we love it: A variation on the theme of creamsicle, this one sticks to two essential flavors: orange and vanilla. A go-to for anyone who loves that classic taste.

![Screen Shot 2019-03-25 at 3.24.57 PM](//images.ctfassets.net/t9x0u6p47op0/79M2Ce2I21d7vqEaN2AWJc/501395faae39553b7d9e8310dc0fc19d/Screen_Shot_2019-03-25_at_3.24.57_PM.png)

Whether you’re craving a pie, morning pastry, cup of coffee or just want a healthy and filling shake, any of these recipes can help you to achieve your protein powder goals. And the best part is that any of these recipes can be modified to make any combination of flavors that you want. Happy blending!


Looking to add protein powder to your diet? Here are 35 delicious recipes for protein smoothies and shakes.

Screen Shot 2019-02-04 at 1.40.12 PM

10 Delicious Recipes for Protein Powder Smoothies and Shakes in 2023

10 Delicious Protein Shake and Smoothie Recipes for 2023

Protein and exercise go together like peanut butter and jelly. Cookies and milk. And while protein is essential for muscle development, increasing daily energy levels, and improving sports performance, it’s a mistake to think protein powder is just for athletes. In fact, protein powder can even help you support your weight management program. 

## Protein and Health
Protein is needed for numerous processes in the body in order to function optimally including muscle repair, managing hormones, enzymes, hair, skin, and nail health too. Protein once consumed gets broken down into smaller units called amino acids. There are amino acids that can be made in the body from other amino acids, while some of them are considered essential meaning we must get them from our food. Both types of amino acids serve as building blocks for body function, repairs, and growth. So it is crucial to eat enough protein.

## Protein and Weight Management
First, let’s review what happens when you gain or lose weight. The general idea is that weight loss occurs when we burn more calories per day than we consume, which creates what is called a calorie deficit. However, it is important to keep in mind that there are additional factors to consider when it comes to what can impact weight such as hormone changes and stress levels. 

Regarding diet, this is where protein comes in. Adding protein to your diet may help you stay fuller longer, which helps you not only consume less during meals, but additionally, may help to curb food cravings throughout the day. Take it from professors at University of Texas, in this article originally published in the [American Journal of Clinical Nutrition:](https://academic.oup.com/ajcn/article/87/5/1558S/4650426) “There is evidence that modestly increasing the proportion of protein in the diet, while controlling total energy intake, may improve body composition, facilitate fat loss, and improve body weight maintenance after weight loss.”

If you’re someone who likes to snack, this may help you cut down on your daily calorie intake.

When protein is broken down in the body it helps to fuel muscle mass, boost metabolism, and promote satiety. By combining protein consumption with regular exercise, your body is able to build lean muscle and burn fat. This
[study] (https://pubmed.ncbi.nlm.nih.gov/25926512/) suggests that higher-protein diets that contain between 1.2 and 1.6 grams protein per kilogram of weight and potentially include meal-specific protein quantities of at least ∼25-30 g protein per meal may provide improvements in appetite, satiety and body weight management. The specific amount of protein for each person will vary based on several factors such as health goals and activity levels. 

<pull-quote>
“When protein is broken down in the body it helps to fuel muscle mass, boost metabolism, and promote satiety.”
</pull-quote> 

If you are looking to manage your weight, the best way to ensure you are doing so in a healthy way is [through a combination] (https://www.sciencedirect.com/science/article/abs/pii/S0091743502911266) of a balanced diet (that includes proteins, fats, and carbohydrates), sufficient exercise, adequate sleep, and hydration. 

## Protein Sources
Now that you’ve learned about protein’s role in weight loss, it’s time to make a decision on how you’d like to include protein in your diet. The question you want to first ask yourself is: do you choose whole foods or protein powder?

In general, it is recommended to get protein through your regular diet, by consuming whole foods. Beans, seafood, nuts, dairy, poultry, and meat are all full of protein, so if you’re looking for a place to start, begin with adding some of these foods to your meal plan. This is the route that doctors and dietitians generally suggest as well, as consuming whole foods not only helps with your weight management goals, but additionally, whole foods provide plenty of essential nutrients that benefit your body, ones that a protein powder alone may not necessarily have.

That being said, your diet may not give you enough protein, especially if you have dietary restrictions and are vegan, dairy-free, or vegetarian. Protein powder is a great option here, as it can help to truly guarantee that you are getting the amount of protein you need, on a schedule of your choosing. And they are convenient, for those who don’t have time to prepare a full meal or snack — you can add to a drink or blend into a smoothie at your convenience. 

With all the protein powders on the market, however, it can be hard to choose the right one. Do you go for the flavorless, or the chocolate? Do you want whey or casein? We’ve put together the questions you need to ask when choosing protein powder to support your overall health and weight management. 

## Complete protein
Get ready –– if you’re shopping for protein powder, you’re going to see this phrase quite a bit. The word “complete” means that any powder labeled as such contains the essential amino acids that your body is unable to produce on its own, and can only get through supplementation: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. These amino acids are necessary as they help to repair and build tissue throughout your body, and so should be at the top of your list when picking your powder. Casein and whey are complete proteins. Certain plant-based powders can be complete proteins too with combining two or more sources of protein. For instance, brown rice and pea protein can be combined to produce a complete protein powder. Since brown rice protein powder lacks lysine and the pea protein can provide lysine so the pair create a complete protein. 

<cta>
image: https://images.ctfassets.net/t9x0u6p47op0/6IYGvfNJIpytSyHQRUr4X7/931378d7d6cb08d25f4602677bce69e1/In-line-Blog-CTA.jpg
title: Build your daily pack
subtitle: Ready to start your personalized routine?
primary-cta: Take the quiz
primary-cta-url: https://takecareof.com/survey/new
secondary-cta: 
secondary-cta-url: 
</cta>

## Protein per serving
Be sure to check the amount of protein per serving––will you be able to get the right amount? 

Depending on your goal and grams of protein you aim for daily this can help you choose which protein powder to go with or which foods to incorporate into your diet. 

## Flavor profile
Like anything you’d go to eat, you’re going to want to enjoy it.  This is going to be part of your routine, so think about something you will feel excited about tasting every day. Most protein powders come in chocolate, vanilla, strawberry, or flavorless, but you can even find some that come in flavors such as “cinnamon bun” or “red velvet cake.”

## Quality ingredients
At the end of the day, you may be using protein powder to work towards your health goals, so be sure that the ingredients in your protein powder support your goal. Check the ingredient lists and ask yourself: 
- Is this powder sourced from real high quality ingredients?
- Do you know where the product is made? 
- Do the protein sources align with your diet? 
- Are there artificial flavors, sweeteners, or other additives? 
- Is the company 3rd party tested?
- Are the ingredients non-GMO and/or organic?

Protein is essential for overall health and an important factor in weight management. If protein powder is an option you are considering, it is best to choose your protein sources based on your dietary preferences, quality of ingredients, flavor profile, and protein content to optimize your health. 

Thinking of incorporating protein powder into your diet as part of a weight management program? Here's what you should be on the lookout for. 

best-protein-powders-for-weight-management-blog-image

How to Use Protein Powder for Weight Loss 2023 | Care/of

The Best Protein Powder for Weight Loss in 2023

So you’ve decided to get into protein powder. Welcome to the club! Now comes the hard part: picking one. Walk into any vitamin store, or even just search “protein powder” online, and the options available are more than you could have ever dreamed of. You just wanted a protein powder, but now you’re learning a whole new vocabulary. To help you find the best protein powder for you, and specifically, the best tasting one, we’ve put together this guide to make the process a little easier.

## 1. Choosing based on brand 

Is there a specific brand that you trust? If you’re no stranger to supplements, chances are you have a preferred brand. Check to see if they make a protein powder!

## 2. What type of protein would you like to take? 

Should you choose casein or collagen, whey or plant-based? Depending on your dietary preferences, you may feel more strongly toward one specific type of protein. Not sure what the differences are? Check out our article on the best protein powder for women and for men, which can help explain the differences between these types.

## 3. Do you need a complete protein, or a more specialized kind?

Are you looking to target specific health goals, or are you looking for more general health benefits that protein powder can provide? Proteins that are labeled as “complete” contain the 9 essential amino acids that the body is unable to naturally produce, and can therefore only gained through diet or supplementation. We recommend complete proteins for those who are looking for a broad range of health benefits, such as weight management, muscle recovery after exercise, bone, muscle, skin and tissue maintenance, among others. Incomplete proteins on the other hand often are only able to target specific health goals, because of the amino acids they lack. These specific health goals of course vary depending on the protein, but an example of this would be collagen, which is an incomplete protein but is recommended for [those interested in nail health.](https://www.ncbi.nlm.nih.gov/pubmed/28786550) 

<cta>
image: https://images.ctfassets.net/t9x0u6p47op0/6IYGvfNJIpytSyHQRUr4X7/931378d7d6cb08d25f4602677bce69e1/In-line-Blog-CTA.jpg
title: Build your daily protein plan
subtitle: Ready to start your personalized routine?
primary-cta: Take the fitness quiz
primary-cta-url: https://takecareof.com/survey/new
secondary-cta: 
secondary-cta-url: 
</cta>

## 4.  How many grams of protein are you looking for in each serving? 

Depending on your health goals and price points, you may want a powder that has a higher or lower amount of protein per serving. Protein powders generally come in three common forms: protein concentrate, protein isolates, and protein hydrolysates. 

Of the three, isolates contain the highest percent of protein, as powders that contain isolates [generally are 90-95% protein.](https://www.healthline.com/nutrition/best-protein-powder#section1) This is because isolates are engineered so that other non-proteins are removed from them, to [“isolate” the key proteins.](https://www.nutritionexpress.com/article+index/feature+articles/bcaas+and+protein/showarticle.aspx?id=1202) Isolates generally have less calories than its other two counterparts, making isolates an ideal choice for those looking to take protein powder to help lose weight.

Protein concentrates are 60-80% protein, and while they do contain more grams of fat and carbohydrates than isolates, they have the added benefits of the subsequent nutrients which come from those extra grams, [such as conjugated linoleum acids (CLAs).](https://www.nutritionexpress.com/article+index/feature+articles/bcaas+and+protein/showarticle.aspx?id=1202) That being said, these extra carbohydrates found in protein concentrate are able to spike insulin levels, which can lead to transforming protein into muscle more quickly, making protein concentrates appealing to anyone looking to use protein powder to build their muscle mass. 

Hydrolysates on the other hand, are [often described as having a bitter taste,](https://www.nutritionexpress.com/article+index/feature+articles/bcaas+and+protein/showarticle.aspx?id=1202) but the trade off is that they are able to be absorbed more quickly than its counterparts. Similarly to isolates, they are designed with the excess non-proteins removed, but the taste is slightly more acquired. We recommend these for users looking to build muscle strength and size quickly. 

## 5. Do you have any dietary restrictions?

Whey, casein, and collagen are but a few of the protein powders that are not vegetarian, which you may not even have realized! If you follow any kind of restrictive diet, make sure that the powder you are considering matches up with it. 

Plant-based protein powders, which typically include protein sources from peas, pumpkin seeds, hemp, and more, are a great way for vegans to get a complete protein powder without having to consume any animal products. Soy and brown rice proteins are fantastic alternatives as well, although brown rice is an incomplete protein, and research for the benefits of soy protein is mixed. 

There is a protein powder for every dietary restriction, whether you are dairy-free, egg-free, vegan, or vegetarian, so make sure you find the niche that works best for you.

![joanna-kosinska-340748-unsplash](//images.ctfassets.net/t9x0u6p47op0/3zF9S6QUQ0OGA6IEUAUimW/cffdaa42ee0a235cc6cacde36107d7e1/joanna-kosinska-340748-unsplash.jpg)

Perhaps the biggest, and most overlooked essential question you should ask yourself is, lastly, __taste.__ When you make your meals each day, order in take-out, or go to the grocery store, the common denominator in your decision is whether or not what you consume fits your tastes. Every day you choose between coffee or tea, milk or cream, shirts or sweaters, soup or salad, swiping left or right, simply based on your preferences. If you’re making a sandwich, you want to include flavors that you like - if you’re making a protein drink, it should be the same.

Though we believe that you should absolutely educate yourself first on how to select a protein powder, and support brands that are transparent about their products and only use quality ingredients, there is no reason why this means you have to sacrifice flavor! In fact, here are some of our favorite protein flavors, that you are commonly found as options for high quality powders.

## Vanilla flavored protein 

Classic for a reason, some of the best protein shakes can be made with vanilla protein powders. Derived from the orchids of the Vanilla genus, vanilla’s simple yet rich flavor lends itself well to protein powder, whether adding that subtle sweetness that hints at dessert, or balancing out a more fruit-centric palette. 

We love mixing our vanilla protein powders with fresh ingredients such as bananas or berries, but check our some of our favorite protein shake recipes here:

[Vanilla Banana Protein Shake](https://www.asweetpeachef.com/banana-protein-shake/)

[Vanilla Berry Protein Shake](https://tasty.co/recipe/vanilla-berry-protein-smoothie)

[Coffee Protein Powder Shake](https://www.loveandzest.com/coffee-lovers-protein-shake/)

All of these are great ways to start your day, or to refuel after a workout, depending on what you mix and when you want to take them! That being said, Vanilla is generally a sweet flavor, so if you’re particularly sensitive to sweetness, perhaps an unflavored option would be better suited to you. 

![beverage-blur-chocolate-691152](//images.ctfassets.net/t9x0u6p47op0/1LMrByyIswcq0YaoKCKMum/432404ec913d5e785a1f28ed4a15f614/beverage-blur-chocolate-691152.jpg)

## Chocolate flavored protein

There’s a reason why the word “chocoholic” exists, or why it is a key part of three major holidays (Valentine’s Day, Easter, and Halloween). In one word, it’s indulgent, and can’t be replaced by any other flavor (sorry, caramel!). Sourced from ground cacao beans, chocolate has been a delicacy and treat since the ancient Olmecs of southern Mexico, [as early as 1500 B.C.](https://www.history.com/topics/ancient-americas/history-of-chocolate)

Whether mixed into [a shake with bananas and peanut butter,](https://www.asweetpeachef.com/chocolate-banana-peanut-butter-protein-shake/) made into [popsicles topped with coconut,](https://www.shape.com/healthy-eating/healthy-recipes/12-sweet-ways-sneak-protein-powder-your-meals) or even just adding an [extra chocolatey protein kick,](https://www.jennifermeyering.com/double-chocolate-protein-shake/) chocolate protein powder can help you reach your protein goals without having to sacrifice your sweet tooth. 

Just take it from our HR manager Kelsey: "I love nutty, caramel, and chocolate anything so I always go for chocolate protein powder. It's a comforting and familiar taste when I'm on a health kick, and I love to add it to my afternoon protein shake!”

<cta>
image: https://images.ctfassets.net/t9x0u6p47op0/6IYGvfNJIpytSyHQRUr4X7/931378d7d6cb08d25f4602677bce69e1/In-line-Blog-CTA.jpg
title: Build your daily pack
subtitle: Ready to start your personalized routine?
primary-cta: Take the quiz
primary-cta-url: https://takecareof.com/survey/new
secondary-cta: 
secondary-cta-url: 
</cta>

## Other protein flavors to consider

Many companies these days approach protein powders with the same enthusiasm as an artisanal pastry chef ––  for many, it’s all about flavor combinations, and moving past your traditional chocolate and vanilla. Rule of thumb for protein powders: nearly any dessert you could imagine is now a protein powder flavor. Whether it’s chocolate banana, cereal milk, orange creamsicle, or traditional pumpkin pie, there’s a protein powder version that you can throw into your daily shake. 

That being said, double-check the labels on these ones before purchasing, as protein powders with more artificial flavors are often sweetened with substances such as maltodextrin, dextrin, stevia, or sucralose. If you are trying to avoid artificial or added sugar, definitely be sure to stay clear of any powders with those sweeteners on the label. 

And of course, make sure that this is something you’ll be excited to stick with. You will be tasting this flavor a lot, so you’re going to want one that you’ll look forward to. Most of these more unique flavors come in larger tub sizes, so be sure that you’re ready to commit to a daily birthday cake shake before purchasing an entire tub. 

## Unflavored protein

Maybe you’re someone without much of a sweet tooth, or someone who just wants their protein shakes to taste like, well, protein shakes! Not to worry, there are plenty of unflavored protein powders out there to ensure that you’re still getting your protein boost, without any superfluous flavors. 

“I prefer an unflavored protein powder so that I’m not locked into one flavor when I buy mine. Sometimes I just want my shake to taste like the fruit I add to it. I can always add chocolate or vanilla if I want later!” says Care/of CX associate Bryce. 

Unflavored protein powders are probably the best option for people who want to be able to add protein to different meals, so that they don’t always have to be a sweet treat. 

<cta>
image: https://images.ctfassets.net/t9x0u6p47op0/6IYGvfNJIpytSyHQRUr4X7/931378d7d6cb08d25f4602677bce69e1/In-line-Blog-CTA.jpg
title: Build your daily protein plan
subtitle: Ready to start your personalized routine?
primary-cta: Take the fitness quiz
primary-cta-url: https://takecareof.com/survey/new
secondary-cta: 
secondary-cta-url: 
</cta>

Choosing a protein powder flavor is like going out for ice cream––they come in your classic chocolate or vanilla, can be made vegan, and even come in more nontraditional flavors if you’re feeling more adventurous. To supplement properly, make sure you’ve selected a powder whose brand and ingredients you trust, helps to fulfill your health goals, and most of all, tastes good. Bon appétit! 

A simple guide to finding the best tasting protein powders that serve your health goals

brigitte-tohm-254381-unsplash

Looking for the Best Tasting Protein Powder in 2023? How to Choose

Looking for A Protein Powder That Tastes as Good as it Looks in 2023? Here's Everything You Need to Know

One of the biggest pros of protein is helping to grow and restore muscle. Muscles don’t grow during exercise they are built as your body recovers afterward. When you work out, like lifting weights, the intensity of the workout causes microscopic tears in your muscles. Repairing these microscopic tears is what ultimately builds your muscles. During your workout you also break down protein in your body, and need to replenish this protein post-workout to aid in repairing and building your muscles.  

You’ve probably been told your whole life that if you want to build muscle then you should consume additional protein. The list of things to consider when you’re thinking about buying a protein powder is long: you should pay attention to the type of protein it contains, the brand of the supplement, the dosage, and more. So how do you choose which protein to add to your protein shakes? We’ve created a guide to help you find the best protein powder for men available on the market today, and will help you choose the best protein powder for your fitness and health goals.

TL;DR. There is a lot of protein on the market and a lot of choices for you to make. We’ll cut through the confusion and help you find the best protein powder for your goals. 

## What men should look for in choosing a protein powder 

![active-agile-exercise-1401796](//images.ctfassets.net/t9x0u6p47op0/33AeqQEj1mYgCccymQo6E8/09f7ba6ed2a3ab0e15fc44dd0f44fbab/active-agile-exercise-1401796.jpg)

Ready to supplement your diet with protein? One of the best sources of protein is a healthy and well-balanced diet, but with a busy life often it can be difficult to hit all of your diet goals every day — you may need an extra boost. If you’ve decided to supplement, here are a few questions to ask yourself:

### What are your health goals? 

Most men are most likely looking for protein to benefit their workout recovery and muscle development. But these are only two of the numerous benefits of protein. Athlete or not, protein can be an integral part of your health goals.

Here are some added benefits of protein:

* Feeling full
* Increased energy
* Weight management: weight gain and weight loss
* Enhanced sports/fitness performance
* Boosting metabolism
* Lowering blood pressure
* Bone health

We’ll cover the best uses of the most commonly available types of protein below. As you read, keep your individual goals in mind.

<cta>
image: https://images.ctfassets.net/t9x0u6p47op0/6IYGvfNJIpytSyHQRUr4X7/931378d7d6cb08d25f4602677bce69e1/In-line-Blog-CTA.jpg
title: Build your daily pack
subtitle: Ready to start your personalized routine?
primary-cta: Take the quiz
primary-cta-url: https://takecareof.com/survey/new
secondary-cta: 
secondary-cta-url: 
</cta>

### Are you an athlete? 

If you are an athlete, your protein needs will vary from that of someone who is less athletic. Athletes require more protein than a sedentary adult, because your body breaks down protein when during exercise Particularly if you are bulking or strength conditioning, protein helps to aid in muscle recovery. For men, [the recommended daily allowance](https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096) (RDA) of protein is 0.8 grams per kilogram of your body weight, approximately 56 grams per day for an average adult male. Keep in mind that your RDA, according to Harvard Health, is “the amount of a nutrient you need to meet your basic nutritional requirements” and it is ”the minimum amount you need to keep from getting sick — not the specific amount you are supposed to eat every day.” To calculate how many grams of protein you should be consuming per day based on your activity level and weight, check out the USDA’s [DRI calculator](https://fnic.nal.usda.gov/fnic/dri-calculator/).

### How much protein do you currently take? 

![almond-almond-milk-bottle-1446318](//images.ctfassets.net/t9x0u6p47op0/47Jpyz4aRiU8c2kOMw2e8g/db5cb2c9e0c3effe1c6bddb5e2ed7c11/almond-almond-milk-bottle-1446318.jpg)

After you’ve calculated the recommended amount of protein you should be consuming for your lifestyle, you will need to evaluate your current diet to determine how much protein you should be supplementing with. Consider whether the foods you eat on a daily basis are high in protein. High protein foods that may already be in your diet include fish, eggs, and nuts. If you eat these foods regularly and your diet already has an adequate amount of protein you may need to supplement a smaller amount of protein than someone who doesn’t have a high protein diet.

Since many foods rich in protein are meat products, if you’re vegan, vegetarian, or have an otherwise limited diet, then supplementing with protein because even more important. 
There is no one-amount-fits-all answer to protein supplementation, so it is recommended that you carefully evaluate your own diet, lifestyle, and goals to determine how much you should be supplementing.

### Do you have dietary restrictions? 

Aside from whether you eat meat or not, there are other dietary restrictions that you should consider when thinking about your protein supplement. Protein supplements like whey and casein are produced from cow’s milk and, because of this, may not be a good choice for men who are vegan, lactose intolerant, or dairy-free. We will go into further detail about protein powder sources below, but keep in mind your own dietary restrictions when choosing a protein supplement.

## The 7 best types of protein powder for men 

### Whey Protein 

Whey, a byproduct of turning milk into cheese, is one of the most popular protein powder options among bodybuilders and fitness enthusiasts. When milk coagulates (forming curds), the remaining liquid contains everything soluble from milk, which is what we call whey. Whey [used to be thrown out](https://www.ars.usda.gov/research/publications/publication/?seqNo115=209388) before it was known to include such a high protein content and became valuable to its producers. 

One of the [biggest benefits of whey](https://www.medicalnewstoday.com/articles/263371.php) protein is that it contains all nine essential amino acids, making it a complete protein. Like all animal-based protein sources, whey provides all 9 essential [amino acids](https://medlineplus.gov/ency/article/002222.htm#start) that your body cannot produce itself: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. For optimum nutrition, you may want to ensure that your protein choice is a complete protein. Because it is so convenient to get all nine amino acids in one source, whey is the one of the most common protein powders you’ll see on the market.

You may also want to consider the form of whey — whether the whey protein is a [protein isolate](https://www.healthline.com/nutrition/whey-protein-isolate-vs-concentrate) or a protein concentrate. Whey protein isolates are processed further than whey concentrate in order to increase the protein content of the whey protein powder. Whey isolates also contain less fat and fewer carbs than whey protein concentrate.

Whey is an excellent source of complete protein for those who can consume dairy products. But even though it is fairly low in lactose concentration, whey may not a good option if you have a dairy allergy. 

If your goal is sports and fitness performance, then whey is a great supplement. It can help you feel full for longer and can help to boost your energy. Additionally, whey is recommended for weight management (both weight gain and weight loss), muscle development, and workout recovery. 

### Plant Protein 

Whey may be the most popular form of protein, but it’s hardly the only [source](https://www.medicalnewstoday.com/articles/323093.php). If whey isn’t for you, then you may want to consider protein from a plant source. Plant-based protein is made from ingredients like peas, hemp, rice, soy, and pumpkin seeds. (These are all also good options if you’re looking for a vegan protein powder.)

Plant-based proteins are typically a blend of several types of plant sources: because soy is the only complete plant protein, you may need to combine plant sources or look for a plant-based protein powder that contains more than one source of protein if you want a complete protein. 

Plant protein is a good option for vegans, vegetarians, and those who are dairy-free or avoiding animal-based products. It is also a good source of protein if your goals are boosting your energy, feeling fuller longer, weight management, body fat management, muscle development, workout recovery, and fitness performance. 

### Casein Protein 

Casein Protein, like whey, is derived from milk and is also a complete protein. While whey contains about 20% of the protein in milk, casein contains about 80%, and has a slower absorption into your body. Because of this slow absorption, casein is not optimal for a post-workout supplement, but is instead best taken before bed for recovery and muscle growth over the course of the night while you’re sleeping.

### Egg White Protein 

Casein and whey are off-limits if you have a dairy allergy, but egg white protein is here to fill in that gap. Egg white protein is often used as a substitute for whey and casein. While not vegan, egg white protein powder, like all animal sources, is a complete protein. People with egg allergies should avoid egg white protein powder. 

<cta>
image: https://images.ctfassets.net/t9x0u6p47op0/6IYGvfNJIpytSyHQRUr4X7/931378d7d6cb08d25f4602677bce69e1/In-line-Blog-CTA.jpg
title: Build your daily pack
subtitle: Ready to start your personalized routine?
primary-cta: Take the quiz
primary-cta-url: https://takecareof.com/survey/new
secondary-cta: 
secondary-cta-url: 
</cta>

### Collagen 

We’ve talked about the nine-amino acids your body cannot produce on its own, but these are not the only amino acids that can form a protein. Of the twenty amino acids that can form a protein, [collagen](https://www.healthline.com/nutrition/collagen) contains eight, and is a type of protein that the human body produces a lot of naturally. Collagen is an essential component in your skin, bones, connective tissue like tendons and ligaments, and your muscles. Even though collagen is not a complete protein, it does have a high concentration of four amino acids in particular: glycine, proline, hydroxyproline, and arginine. [Studies](https://www.ncbi.nlm.nih.gov/pubmed/26353786) have shown that collagen paired with strength training aids men in increasing muscle mass and strength. 

### Soy Protein 

Soy protein, which comes from soybeans, offers many [health benefits](https://www.health.harvard.edu/staying-healthy/confused-about-eating-soy) and has been linked to weight loss. According to dietician Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women's Hospital, soy is also “high in polyunsaturated fats, fiber, vitamins, and minerals, and low in saturated fat.” Soy is a good alternative to red meat proteins since it also has relatively high content of saturated fat. Containing all nine essential amino acids, it is also the only plant source of protein that is a complete protein. That being said, [soy](https://www.healthline.com/nutrition/soy-protein-good-or-bad#drawbacks) has drawn some criticism due to its containing phytates that may interfere with thyroid function. 

### Brown Rice Protein 

Brown rice protein is an alternative to whey and casein (dairy derived products), and other plant-based proteins. As its name suggests, brown rice protein is made from extracting rice protein from brown rice and is vegetarian and vegan friendly. It is also hypoallergenic, making it a good alternative to egg white protein. However, brown rice protein is not a complete protein and you may need to add additional protein sources to your diet in order to consume all nine essential amino acids. 

If you are an athlete looking for additional protein to enhance your body’s ability to build and repair muscle or if you are looking to increase protein in your diet, manage your weight, and support your health then there is a protein supplement for you. Get to know the types of proteins available on the market so you can choose the best protein powder for your health goals and optimize your reps.


Whether your goal is to bulk up, train for a sport, or you’re just trying to live a healthy life, protein is an important part of any man’s diet. 

barbell-bodybuilder-bodybuilding-841131

The Best Protein Powders for Men to Try in 2023 | Care/of

The 7 Best Protein Powders for Men in 2023 | Weightlifting and More

When you hear creatine, you probably think of male bodybuilders — which makes sense, since it’s one of the most popular muscle growth supplements for men. But creatine isn’t just for men looking to build muscle. Research is increasingly underlining the benefits of creatine for women who exercise, particularly when it comes to supporting lean muscle without the appearance of bulk.

If you spend at least a couple days of the week exercising, adding creatine to your diet may help you support your fitness goals. There are a couple different types of creatine, from creatine monohydrate, to creatine ethyl ester, to magnesium creatine chelate. Here’s what you should consider as you start looking for the right creatine for you:

<pull-quote>
"If you spend at least a couple days of the week exercising, adding creatine to your diet can help you support your fitness goals."
</pull-quote>

## First, what exactly is creatine? 

Creatine is an [amino acid](https://www.takecareof.com/articles/amino-acid-supplements-should-you-take-them) that our bodies store in our muscles and brain to use as a natural energy source. When our bodies need energy (like during exercise), they convert creatine into phosphocreatine, which fuels our muscles.  

While creatine is available as a powdered supplement, you can also get it through natural food sources like organ meat (liver, heart, kidneys), red meat, pork, and fish. For vegans and vegetarians in particular who likely don’t get much creatine through their diets, a creatine supplement is a great way to support healthy levels in the body. 

![christopher-campbell-40367-unsplash](//images.ctfassets.net/t9x0u6p47op0/6dVT2Bjje26T9bs0HSQeZm/83896d6b60a4fd012eae05a006cb10b8/christopher-campbell-40367-unsplash.jpg)

## How does creatine affect women? 

[Creatine has been shown to help women build lean muscle along with a healthy diet and exercise,](https://www.ncbi.nlm.nih.gov/pubmed/9390981) since it can help sustain higher energy levels throughout intense workouts like high intensity interval training or sprints.* For women who already do high intensity training, creatine is a no-brainer. 

Another study also revealed that [creatine supplementation can help support mental clarity during a workout by improving oxygen uptake in the brain,](https://www.ncbi.nlm.nih.gov/pubmed/11985880?dopt=Abstract) which can make all the difference during mentally challenging workouts, like complex boxing or dance routines.* 

<cta>
image: https://images.ctfassets.net/t9x0u6p47op0/6IYGvfNJIpytSyHQRUr4X7/931378d7d6cb08d25f4602677bce69e1/In-line-Blog-CTA.jpg
title: Figure out which supplements are right for you
subtitle: Ready to boost your fitness routine?
primary-cta: Take the Fitness Quiz
primary-cta-url: https://takecareof.com/survey/new
secondary-cta: 
secondary-cta-url: 
</cta>

## Can some women in particular benefit more from creatine? 

Creatine has unique benefits for women over 50. The *Journal of the International Society of Sports Nutrition* found that, in addition to the cognitive benefits cited, [creatine supplementation can help support healthy bones and skeletal muscle mass,](https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z) which is a common concern that comes with aging. 

In [one study,](https://www.ncbi.nlm.nih.gov/pubmed/21311365) a group of postmenopausal who were given creatine and asked to do resistance training showed increased physical function, lower limb lean mass, and overall improved quality of life. Many women over 50 also experience a loss in overall muscle mass due to age, which creatine, along with a consistent exercise routine, can help with.* 

![johnny-cohen-1548782-unsplash](//images.ctfassets.net/t9x0u6p47op0/23AZgodJ5TvH66riU6raAZ/fe23dbabf28d87d7c8612c717b4a15fa/johnny-cohen-1548782-unsplash.jpg)

## Is creatine vegetarian friendly? 

While creatine is found in meat — particularly red meat — the amino acid itself is vegetarian/vegan friendly. In fact, vegetarians who forgo dietary sources of creatine may want to consider adding the supplement to their routine. [Care/of’s creatine](https://takecareof.com/products/creatine) is single-ingredient, and produced on a closed production line, guaranteeing purity. 

![9ADCB53C-C45E-4129-A891-E61673B7F787](//images.ctfassets.net/t9x0u6p47op0/u5u0SII35lJvS9dIqHQ8W/1876e328cb70d82411cb430e46638fa4/9ADCB53C-C45E-4129-A891-E61673B7F787.JPG)

## Can creatine make women gain weight? 

While people exercising for a variety of different reasons (including to support overall health), many women exercise with the goal of maintaining healthy weight. The stigma associated with creatine — that it’s first and foremost a bulking supplement — ends up dissuading many women from incorporating creatine into their diets. 

The reality is more complicated. While creatine will not increase fat levels in a woman’s body (it’s actually calorie free), it can [cause your muscles to store more water,](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC155510/) which can lead to water weight gain. It may also contribute to weight gain due to increased muscle mass, but that gain is typically reported between [one to three pounds](http://learn.quinnipiac.edu/at/faculty/hs/alsmith/creatine_uses_side_effects.html) and can be offset through the increased workout intensity and duration that creatine supports.

### Can women take creatine even if they're not working out? 

Creatine is a unique substance in that it does not contain any calories. While it’s most often used to support athletic performance, women who aren’t exercising regularly can still take creatine. And since creatine is naturally found in meat, those following a plant based diet may want to consider supplementing with this amino acid on a daily basis. 

![annie-spratt-1118826-unsplash](//images.ctfassets.net/t9x0u6p47op0/4Txbb0lpZQnqEEDZYe3U7n/799e109c24063504f1a9752e6117dab2/annie-spratt-1118826-unsplash.jpg)
## What's the best type of creatine for women? 

When you’re looking for a creatine supplement, it’s important to choose one with pure ingredients and no fillers, like [Care/of’s single-ingredient creatine.](https://takecareof.com/products/creatine) Care/of creatine is in its purest form, so there are no additional ingredients that might affect your body in unpredictable ways. 

Care/of creatine is made up of creatine monohydrate: the amino acid’s most extensively studied form . It’s sourced from Germany and made without soy, dairy, or animal ingredients, so it’s vegan friendly, too. An added bonus? It’s designed to mix into your favorite drink without an added taste. 

<cta>
image: https://images.ctfassets.net/t9x0u6p47op0/6IYGvfNJIpytSyHQRUr4X7/931378d7d6cb08d25f4602677bce69e1/In-line-Blog-CTA.jpg
title: Figure out which supplements are right for you
subtitle: Ready to boost your fitness routine?
primary-cta: Take the Fitness Quiz
primary-cta-url: https://takecareof.com/survey/new
secondary-cta: 
secondary-cta-url: 
</cta>

## How much creatine should women take? 

Since every person has different needs, there’s no dosage that works for everyone. That said, a little creatine can go a long way. One study completed by the Asian Journal of Sports Medicine revealed that participants who exercised, ate healthy, and supplemented with [just 5 grams per day](http://asjsm.com/en/articles/62739.html) experienced an increase in muscle strength, power, and performance.*  

## When should I take creatine? 

You can take creatine at any time of day, mixed with a cold liquid like water or juice. Research on whether to take creatine before or after a workout is mixed, but the bottom line is that it’s best taken on the same day as your workout. 

Like other vitamins and supplements, creatine is also most helpful when part of a consistent routine, so you should aim to take it daily. Adding it to your morning smoothie, juice, or protein recovery shake can help make that daily habit stick.  

Want to kick your nutrition up a notch? Take [our quiz](https://takecareof.com/survey/new) to get your personalized recommendation for vitamins, protein, and more. 

<cta>
image: https://images.ctfassets.net/t9x0u6p47op0/6IYGvfNJIpytSyHQRUr4X7/931378d7d6cb08d25f4602677bce69e1/In-line-Blog-CTA.jpg
title: Figure out which supplements are right for you
subtitle: Ready to boost your fitness routine?
primary-cta: Take the Fitness Quiz
primary-cta-url: https://takecareof.com/survey/new
secondary-cta: 
secondary-cta-url: 
</cta>


Creatine isn't just for men. Here's everything you need to know about creatine supplementation for women. 

luis-quintero-1209357-unsplash

Creatine for Women: A Simple Guide | Care/of

Creatine for Women: Why You Should Start in 2023

We need to talk about protein.  You hear about protein from the guys who tell their friends they want to “bulk up” or “get swole,” but that’s really not the whole picture.  Though protein can be used to bulk up or build lean muscle, this is an incredibly limited view of just how beneficial protein can be.

Proteins are biochemical molecules, containing chains of amino acids chemically bonded by peptide bonds, and we need them in our diet because they supply [indispensable amino acids that our bodies cannot synthesize on their own.](https://www.nytimes.com/2016/12/06/well/eat/can-you-get-too-much-protein.html)

While protein is beneficial for weight management, muscle development, and recovery after exercise, it also does so much more, providing the foundations used to make and [maintain muscle, bone, skin, and an array of vital hormones and enzymes.](https://www.nytimes.com/2016/12/06/well/eat/can-you-get-too-much-protein.html) We need to eat foods that contain protein in order to stay healthy, and this is where protein powders can come in, filling in the nutritional gaps that may be occurring in your diet, or to help supplement your current lifestyle. 

Just take it from dietician [Jillian Kubala:](https://www.healthline.com/nutrition/best-protein-powders-for-women) “While whole foods are always the best source of protein, powder supplements are a smart and convenient way for busy women to meet their nutritional needs.” Whether you’re looking to build lean muscle or just stay fit, adding a protein shake to your routine can help you get there.

![Screen Shot 2018-12-07 at 5.20.48 PM](//images.ctfassets.net/t9x0u6p47op0/3iCqbMxBIQ8qsOWcqoEyyS/ea162b96c25ecc970d1355e1a70ec254/Screen_Shot_2018-12-07_at_5.20.48_PM.png)

While there is no one reason for women to take protein powder, figuring out which one is right for you can be overwhelming. To help you choose, we’ve identified the questions you need to be asking yourself. 

# Choosing a protein powder

## 1. Diet 

Foods like eggs, beef, almonds, chicken, and fish are already chock full of protein, but to make sure you’re receiving the proper protein intake, take a second to [calculate how much you should be taking.](https://fnic.nal.usda.gov/fnic/dri-calculator/)  Protein, like most things in life (or a new season of Sabrina on Netflix), should be taken in moderation. You may already be intaking a good amount of protein, just from your regular diet! 

Something to keep in mind is as well is the current RDA (Recommended Dietary Allowance). This currently suggests protein intake to be .8g per kilogram of your body weight. This isn’t necessarily the amount you should be consuming daily, but rather is the minimum you should consider taking. 

<cta>
image: https://images.ctfassets.net/t9x0u6p47op0/6IYGvfNJIpytSyHQRUr4X7/931378d7d6cb08d25f4602677bce69e1/In-line-Blog-CTA.jpg
title: Build your daily pack
subtitle: Ready to start your personalized routine?
primary-cta: Take the quiz
primary-cta-url: https://takecareof.com/survey/new
secondary-cta: 
secondary-cta-url: 
</cta>

## 2. Exercise

Think about how much exercise you engage in regularly, and what kind of exercise in particular. Depending on your workout, your individual protein needs could vary. Athletes and those who engage in intense exercise are more likely to need higher amounts of protein as well as those who are looking to [gain muscle mass and strength](https://www.tandfonline.com/doi/abs/10.1080/02640414.2011.619204), as compared to exercise like yoga or pilates.

## 3. Health goals 

Take a moment to ask yourself why you want to be taking protein powder. Are you looking to support muscle recovery, or supplement a low-protein diet? Are you trying to increase athletic performance, or fill in specific nutritional gaps? Different powders can offer different benefits, depending on what you are looking for.

## 4. Dietary restrictions

Consider any potential dietary restrictions, or anything you specifically want to avoid in your protein powder. Are you looking for something dairy-free, vegetarian or vegan? Do you want to avoid any animal products altogether? While many protein supplements are sourced from dairy, that doesn’t mean there isn’t another option for you.

## 5. Frequency and commitment

Are you looking to take a protein powder once in a while, go for a full blown daily commitment, or something in the middle? Just like with dating, there’s one for everyone. 

Now that you’ve asked yourself the tough questions, we’ve laid out the best types of protein powders out there: seven, to be exact.

# The seven best types of protein powders for women 

## Whey protein 

Not just for Miss Muffet, whey is a byproduct of the dairy process (it occurs when turning milk into cheese), and is currently one of the most popular protein powders you’ll see available. Whey is a complete protein, meaning that it contains all of the nine essential amino acids, or the amino acids that the body cannot produce naturally and are needed through diet or supplementation. 

Whey protein is recommended for those interested in using protein powder to assist with [weight loss and lowering cholesterol levels](https://www.medicalnewstoday.com/articles/263371.php), as well as for women interested in building [muscle mass.](https://journals.humankinetics.com/doi/abs/10.1123/ijsnem.11.3.349)

When looking at whey protein, you may also see that some are listed as “whey isolate” while others are “compounds.” Protein in isolate form [undergoes more processing](https://www.healthline.com/nutrition/whey-protein-isolate-vs-concentrate#section4) than the compound form, which then yields a higher protein content with less lactose and fat. 

![Screen Shot 2018-12-07 at 5.21.14 PM](//images.ctfassets.net/t9x0u6p47op0/JcW0A2tQQu0W6IKSEc6WE/6b8bc873ae36fcd861dc48f54a0a4e2b/Screen_Shot_2018-12-07_at_5.21.14_PM.png)

## Plant protein

Just like whole milk vs. oat milk, we now have the choice of whey protein or plant-based protein. This one is just what it sounds like: protein powders that come from vegetarian sources such as peas, hemp, rice, soy, and pumpkin seeds, although a protein powder that is labelled as “Plant-based” is usually a combination of a few of these. 

These are excellent for those who are looking to receive necessary protein without any animal products. Though they are not always complete proteins, these blends are similarly recommended for weight management and muscle gain, although this can vary depending on which proteins are in your blend.

## Casein protein 

If whey is about 20% of milk protein, casein is the remaining approximately 80%, and like whey, is also a complete protein. However, casein’s absorption is much slower than whey’s and causes the release of amino acids. This one is ideal for people who want to take a post-workout protein powder before bed to help with recovery or muscle growth while you sleep. 

## Collagen 

One of the most popular protein powders out there right now, collagen’s primary purpose is binding tissue, but has also been studied for its positive effects on [nail health](https://www.ncbi.nlm.nih.gov/pubmed/28786550) as well as its ability to [support gut health.](https://www.ncbi.nlm.nih.gov/pubmed/28174772) 

That being said, collagen is not a complete protein. Though collagen contains a high concentration of four amino acids in particular––glycine, proline, hydroxyproline, and arginine––collagen still only has 8 of the 9 proteins that we are unable to produce naturally, and so, is incomplete. If your primary interest is boosting your beauty or digestive health, collagen could be right for you.

## Egg white protein

Egg white protein might seem like a strange one to include, but hear us out! You have a dairy allergy, but still want a complete protein. This rules out many plant-based ones, as well as collagen. Enter egg white powder, your protein savior. Since this one is sourced from chickens, they are complete proteins, just like whey and casein, and has also been studied for [weight management.](https://www.ncbi.nlm.nih.gov/pubmed/28980893) This type of protein is also generally lower in [carbohydrates](https://www.healthline.com/nutrition/best-protein-powders-for-women#section4), making it particularly helpful for women with diabetes. But still keep allergies in mind––naturally, those with egg allergies should stay clear. 

<cta>
image: https://images.ctfassets.net/t9x0u6p47op0/6IYGvfNJIpytSyHQRUr4X7/931378d7d6cb08d25f4602677bce69e1/In-line-Blog-CTA.jpg
title: Build your daily pack
subtitle: Ready to start your personalized routine?
primary-cta: Take the quiz
primary-cta-url: https://takecareof.com/survey/new
secondary-cta: 
secondary-cta-url: 
</cta>

## Soy protein 

Another vegetarian alternative, soy protein is an exciting vegetarian option which, unlike many plant-based proteins, are a complete protein. [Soy beans themselves contain no cholesterol and are low in saturated fat, and are the only vegetable food](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1595159/) which contains all essential amino acids. 

However, this option is a fairly controversial one, as soy protein and its powder contain phyates, or antioxidant compounds, which can decrease mineral absorption. Research for its benefits in terms of [weight loss](https://www.ncbi.nlm.nih.gov/pubmed/28916571) and [muscle-building](https://www.ncbi.nlm.nih.gov/pubmed/19589961) is mixed as well.

## Brown rice protein 

For those who are looking for a vegan protein that is neither soy nor plant-based, consider brown rice protein. As its name implies, this one is created from extracting rice protein from brown rice, and is vegetarian and vegan friendly. This one would be a great choice for women who are primarily looking to [increase strength and muscle.](https://www.healthline.com/nutrition/best-protein-powders-for-women#section6)  However, unlike soy, brown rice protein is not a complete one, and so may not be your top choice. 

![Screen Shot 2018-12-07 at 5.21.31 PM](//images.ctfassets.net/t9x0u6p47op0/6p7NPZ6U5aM0IaKGiyqcEa/6c5acfccc6c17e13be1673241f78f4ca/Screen_Shot_2018-12-07_at_5.21.31_PM.png)

Whether complete or incomplete, dairy-free or dairy-rich, you ultimately want to find a protein powder that is as unique as you are. That being said, there’s always your budget to think about as well, so consider if you’d rather be spending money on one, single powder that has all the complete proteins, or on one that doesn’t necessarily have all nine amino acids. This is especially important for vegetarians and vegans to consider, as getting complete protein through diet alone can be tricky. 

Ask yourself the important questions, and have fun shopping for your protein! And, of course, make sure you take care of the rest of your body, as protein is just one part of a healthy diet. [Take our quiz](https://takecareof.com/) to see if you are getting the supplements you need, and always run any of these changes by your doctor, especially if you are currently taking any medications.

Ladies, curious how to pick the best protein powder in 2023? Look no further. 

The path to health looks different for everyone.

Featured

fitness

Creatine for Women: Why You Should Start in 2023

fitness

The Best Protein Powder for Women: How to Choose This Year Based on Goals, Taste, and More

fitness

Creatine for Women: Why You Should Start in 2023

Does Rhodiola Help With Weight Loss?

Can You Use Creatine For Cutting?

When Is The Best Time To Take Creatine?

What Are the Benefits of Creatine for Short, Mid, Long-Distance Runners: A Simple Guide

Does MCT Oil Help With Weight Loss? We Did the Research

Charley Horses: Supplements That Relieve Discomfort in the Muscles

How to Naturally Increase Your Aerobic Capacity, According to Experts

A Scientific Guide to the Benefits of Taking Protein, for Women

What Are the Benefits of Creatine for Short, Mid, Long-Distance Runners: A Simple Guide

Does MCT Oil Help With Weight Loss? We Did the Research

Charley Horses: Supplements That Relieve Discomfort in the Muscles

How to Naturally Increase Your Aerobic Capacity, According to Experts

A Scientific Guide to the Benefits of Taking Protein, for Women

You're unique.
Your supplements should be too.

Further reading

Creatine for Women: Why You Should Start in 2023

The Best Protein Powder for Women: How to Choose This Year Based on Goals, Taste, and More

Protein powder 101: How to Find the Right One for You in 2023

Looking for a Protein Powder as a Vegetarian? Here's How to Choose

Whey Protein Isolate vs. Concentrate: What They Are and What You Need to Know

Protein Powder and Pregnancy: Everything You Need to Know

10 Delicious Protein Shake and Smoothie Recipes for 2023

The Best Protein Powder for Weight Loss in 2023

Looking for A Protein Powder That Tastes as Good as it Looks in 2023? Here's Everything You Need to Know

The 7 Best Protein Powders for Men in 2023 | Weightlifting and More

The path to health looks different for everyone.

Featured

fitness

Creatine for Women: Why You Should Start in 2023

fitness

The Best Protein Powder for Women: How to Choose This Year Based on Goals, Taste, and More

fitness

Creatine for Women: Why You Should Start in 2023

Does Rhodiola Help With Weight Loss?

Can You Use Creatine For Cutting?

When Is The Best Time To Take Creatine?

What Are the Benefits of Creatine for Short, Mid, Long-Distance Runners: A Simple Guide

Does MCT Oil Help With Weight Loss? We Did the Research

Charley Horses: Supplements That Relieve Discomfort in the Muscles

How to Naturally Increase Your Aerobic Capacity, According to Experts

A Scientific Guide to the Benefits of Taking Protein, for Women

What Are the Benefits of Creatine for Short, Mid, Long-Distance Runners: A Simple Guide

Does MCT Oil Help With Weight Loss? We Did the Research

Charley Horses: Supplements That Relieve Discomfort in the Muscles

How to Naturally Increase Your Aerobic Capacity, According to Experts

A Scientific Guide to the Benefits of Taking Protein, for Women

You're unique.Your supplements should be too.

Further reading

Creatine for Women: Why You Should Start in 2023

The Best Protein Powder for Women: How to Choose This Year Based on Goals, Taste, and More

Protein powder 101: How to Find the Right One for You in 2023

Looking for a Protein Powder as a Vegetarian? Here's How to Choose

Whey Protein Isolate vs. Concentrate: What They Are and What You Need to Know

Protein Powder and Pregnancy: Everything You Need to Know

10 Delicious Protein Shake and Smoothie Recipes for 2023

The Best Protein Powder for Weight Loss in 2023

Looking for A Protein Powder That Tastes as Good as it Looks in 2023? Here's Everything You Need to Know

The 7 Best Protein Powders for Men in 2023 | Weightlifting and More

You're unique.
Your supplements should be too.