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The Truth About Protein Powders: What to Avoid & My Favorites

Episode Overview: Not all protein powders are created equal, and some can do more harm than good. In today’s episode, I’m diving deep into why protein matters, what to avoid in protein powders, and how to choose the best options for your health. I’ll also share my personal favorite brands (Fit20, Ballerina Farm, and FlavCity) and why I trust them. Plus, we’ll talk about how to fit in enough protein daily and what you can expect to feel when you do.

If you’ve ever wondered whether you should be using protein powder—or how to spot the junky ones—this episode is for you!

Why Protein Matters

Protein isn’t just for bodybuilders—it’s essential for everyone. It plays a huge role in: ✔️ Muscle growth & repair (even if you don’t lift weights!) ✔️ Fat loss & metabolism (higher protein = fewer cravings) ✔️ Energy levels & blood sugar stability (no more crashes!) ✔️ Hormone production & immune function ✔️ Healthier skin, hair, and nails

If you’re not eating enough protein, you might experience: ❌ Constant hunger or cravings ❌ Fatigue or sluggishness ❌ Trouble building muscle or losing fat ❌ Hair thinning, brittle nails, or dull skin ❌ Poor workout recovery

So, how much protein do you need? Most people need more than they think. In my new fat loss e-book, I break down the recommendation of 1 gram of protein per pound of lean body mass. 

What to Avoid in Protein Powders

Not all protein powders are created equal, and many on the market contain hidden sugars, artificial sweeteners, and low-quality protein sources. Here’s what to watch out for:

🚨 High Sugar Content – Some powders sneak in 10-20g of added sugar per scoop! This can spike insulin, increase cravings, and sabotage fat loss.

🚨 Artificial Sweeteners & Fillers – Sucralose, aspartame, and sugar alcohols like maltitol or sorbitol can cause bloating, cravings, and digestive distress.

🚨 Low-Quality Protein Sources – Soy protein isolate (often genetically modified), rice protein (high in heavy metals), and collagen-only powders (great for joints but not a complete protein for muscle building).

🚨 Heavy Metals & Contaminants – Some protein powders are not third-party tested and may contain lead, arsenic, or cadmium. Always check for NSF Certified, Informed Sport, or Clean Label Project Verified seals.

How to Choose a High-Quality Protein Powder

When shopping for a protein powder, look for:

✅ Minimal ingredients – Avoid long lists of unrecognizable additives. ✅ Grass-fed whey or organic plant-based protein – Better digestibility and nutrient quality. ✅ No artificial sweeteners or fillers – Monk fruit or stevia are better options. ✅ Third-party testing – To ensure purity and quality.

My Favorite Protein Powders & Why

After testing so many brands, these are my go-to protein powders:

✨ Fit20 – Grass-fed whey, no artificial junk, supports gut health. (Use code BENTON to save $10 on your first order) ✨ Ballerina Farm – Clean, high-quality ingredients, no fillers. ✨ FlavCity Protein Powder – Transparent label, great taste, no artificial additives.

These options fuel your body without unnecessary fillers—which is why they’re my top picks!

How to Fit in More Protein Daily

Even if you don’t use protein powder, here are easy ways to increase your daily protein intake:

🥚 Start your day with protein – Eggs, Greek yogurt, or a protein smoothie. 🥩 Build your meals around protein – Think chicken, fish, steak, tofu, or cottage cheese. 🥜 Smart snacking – Jerky, boiled eggs, protein bars, or nuts. 💪 Use protein powders when needed – Great for busy mornings, post-workout, or travel.

What Happens When You Start Eating Enough Protein?

When you increase your protein intake, you’ll likely notice:

✔️ More energy & stable blood sugar – No more crashes or mid-day slumps. ✔️ Fewer cravings & better appetite control – Protein keeps you fuller, longer. ✔️ Improved muscle tone & faster recovery – Especially if you strength train. ✔️ Easier fat loss & metabolism boost – Protein burns more calories during digestion. ✔️ Healthier hair, skin & nails – Stronger nails, thicker hair, and clearer skin. ✔️ Better sleep & mood stability – Protein helps produce serotonin & dopamine.

Final Thoughts

If you take one thing from this episode, let it be this: not all protein powders are created equal. Look at the ingredients, choose wisely, and prioritize real food sources first.

If you’re using a protein powder, check your labels today—is it filled with sugar, artificial sweeteners, or low-quality protein? If so, it might be time for an upgrade!

I’d love to hear your thoughts! Do you have a favorite clean protein powder? Have you noticed changes in your body when increasing protein intake? Let’s chat!

Resources & Links

👉 Want more support? Check out my resources here.

🔥 NEW FAT LOSS E-BOOK 🔥 Click here to get yours now!  👉 Try my favorite protein powders: Amare Fit20, Ballerina Farm, and FlavCity. 👉 Let’s connect! Follow me on Instagram and on my new YouTube Channel