What is Protein Powder?

Protein powders are supplements that offer a quick way to add protein to your diet. They can be made from many different types of protein sources such as milk, soy, or pea.  

Although eating a whole food source of plant protein is preferred, protein powders can be used to supplement your diet by adding protein to snacks or meals when you are in a rush. Click here to see the Plant Protein resource for more information on whole food sources.

Where do I Buy Protein Powders?

  • Protein powders can be found at grocery stores in the supplement section, health food stores, bulk food stores, and vitamin & supplement stores.
  • Look for vegan protein powders made from soy or pea protein for a source of plant protein. 
  • Protein powders can be made from whole grain proteins but they do not fit in the Portfolio Diet.
  • Look for a short ingredients list with little to no fillers and try to avoid protein powders that have extra fats, sugars, and artificial sweeteners.
  • It is best to choose a flavour that can be used in many different ways and for multiple recipes.

How do I Use Protein Powder?

  • Add protein powders to shakes or smoothies
    • Try adding psyllium husk (for a source of viscous fibre) and nuts & seeds for more Portfolio points
  • Add protein powders to hot cereals or yogurt for a protein packed breakfast
  • Add protein powders to baking recipes such as cookies, muffins, and pancakes

*1 tbsp of soy or pea protein powder has about 10 g of plant protein and is equal to 1 Portfolio Point!

Some examples of plant protein powder:

How to Read Food Labels

  • Read the ingredientlist to see what the product is made out of:
    • Check to see that soy or pea protein is the first ingredient on the ingredients list
    • Make sure the main source of protein includes soy or pea protein. Sometimes you will see mixes of protein sources (like pea and brown rice). The mix is okay but check the label to ensure most of the protein source is from soy or pea.
  • Read the label to check the % Daily Value:
    • 5% is a little and 15% is a lot
    • Aim for ‘a little’ of saturated fat and sodium
    • Aim for ‘a lot’ of protein and fibre
  • Click here to learn more about label reading