Protein Powder 101

Protein is often the first supplement you hear about when you start your fitness journey - whether you're looking to grow those muscles or finally get the proper amount of protein in your daily diet (which can be hard, especially for non-meat eaters!), protein powder will likely become a staple in your pantry if it isn't already.

We're dishing on how we like to use protein powders in our day-to-day lives, what brands we like, our go-to shake recipes, and more in today's blog post.

Quick reminder that we are not registered dietitians or nutritionists, and these are our personal thoughts and experiences. Please consult a licensed professional if you have any questions or concerns about your health, supplements, and diet choices.

With that, let's get rolling!

Do you use protein powder?

We sure do! We add protein to our morning shakes, to our post-workout smoothies, and to recipes. It's definitely a must-have for us, even during Emily + Connor's travels!

Why is protein important when working out?

Protein is necessary for the day-to-day function of your body's most basic functions. It's even more important when you are moving your bod because when you work out, you are breaking down muscle fibers, which need protein to be repaired. There are a lot of theories of thought on timing of when you exercise vs. when you consume proteins, carbohydrates, etc. We won't drag this out, but personally we like to have a shake with protein anywhere from right after our workouts to about an hour later. If protein powder isn't your jam, we recommend making sure you are getting enough protein in your overall diet so your muscles can stay in tip-top shape.

What kind of protein powder do you use?

We both prefer plant-based protein powders! Plant-based proteins are generally made with a combination of things like pea protein, brown rice protein, chia seeds, etc.

Whey protein is another great option, but we personally choose plant-based over whey because we both do not agree very well with dairy ;) Whey (or dairy in general) can cause things like gas and skin issues in some people, so we recommend trying both out and finding what works best for your bod.

What brands do you like?

Oh, the amount of protein brands there are! Finding a brand you like may take some trial and error based on taste, ingredients, grams of protein per serving, etc. Taste testing and doing a little homework on the ingredients will help find your winner!

Two of our favorites are Orgain and Vega. Both have relatively short and simple ingredients list, have around 20 grams of protein per serving, and are tasty! Both also have powder variations that include greens, meaning we get protein and veggies all in one. Win, win!

What do your shake recipes look like?

Honestly, our smoothie and shake recipes are usually nothing fancy! Two of our go-to's include:

Chocolate protein, a dollop of nut butter, almond milk, spinach, and ice


A little bit of fruit (pineapple, mango, or strawberries), spinach, water, and vanilla protein.

Protein powders are an easy way to get more protein in our diets, help our muscles recover, and get a quick, filling snack on the go. We definitely still recommend a well-rounded diet, but are thankful for protein powder for a little extra help!

You can find our favorite recipes with protein powder in our Thrive Guide! If you have any questions, don't hesitate to email or DM us!


E + B

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