The Best Protein Powders
Sakara Protein + Greens Super Powder for $90: With 17 grams of plant-based protein per serving, Sakara's Protein + Greens is just thr3e shy of the 20-gram benchmark we aim for. The blend of pea, hemp, and pumpkin proteins is bolstered by a 'super greens' mix of spirulina, wheatgrass, barley grass, and chlorella. Is it dramatically transforming my gut health? Probably not. But on days when my vegetable and protein intake is low, a scoop of this in my smoothie (plus some Greek yogurt for an extra 18 grams of protein) makes me feel a little less like a goblin surviving on iced coffee and string cheese.
Ghost Whey Protein Powder for $50 (2.2 pounds): Ghost is the protein powder for people who want their post-workout snack to taste like dessert. With flavors like Oreo, Cinnabon, and Chips Ahoy!, it's arguably one of the best-tasting whey proteins on the market. Each scoop delivers 26 grams of protein (50 percent of daily value) and blends well in shakes, oats, or even DIY protein ice cream. The trade-off here is a longer ingredient list that includes gums, high-fructose corn syrup, and titanium dioxide—a whitening pigment banned as a food additive in Europe.
Wavelength Vanilla Protein Powder for $55: In addition to 20 grams of pea protein per serving, Wavelength's plant-based powder boasts trendy adaptogens and nootropics like maca root, ashwagandha, and Chaga mushroom extract. The brand doesn't disclose how much of each is in the mix, so it's hard to say if they're doing much beyond adding to the price tag. The taste is deeply earthy, which makes it better suited for baking than chugging. Wavelength also makes Little Ripples, a protein powder formulated for kids, but we haven't tested it yet.
Aloha 12oz Chocolate Sea Salt Protein Drink (Pack of 12) for $33: Aloha's protein powder is still on my testing docket, but I have tried the brand's ready-to-drink shakes. The chocolate sea salt is surprisingly tasty; it's creamy and rich, but there's a faint aftertaste. I sometimes use the vanilla flavor as a milk base for smoothies, and there's also a coconut flavor I haven't gotten my hands on yet. Each serving packs 20 grams of plant-based protein.
BSN True-Mass Weight Gainer, Muscle Mass Gainer Protein Powder for $83: If you're trying to bulk up or struggle to hit your calorie goals, BSN True Mass is worth considering. This mass gainer packs 1,200 calories per serving, with 50 grams of protein and 215 grams of carbohydrates. Its protein blend includes whey concentrate, casein, milk protein isolate, whey protein isolate, hydrolyzed whey isolate, and micellar casein, so you get a mix of fast and slow-digesting proteins. It also delivers 450 milligrams of calcium and 880 milligrams of potassium, which is a bonus if you want to squeeze in some micronutrients. It tastes great—the strawberry milkshake flavor is spot-on—but these are two scoops at 310 grams, so you'll need to be comfortable with the jumbo serving size. I can't fully endorse the formula because it's packed with artificial sweeteners like sucralose and acesulfame potassium, as well as some iffy additives including maltodextrin and a gum blend (cellulose, guar, gum Arabic, and xanthan) that might not sit well with everyone. If you have a sensitive stomach, you might want to pass. This one brings protein farts to a new level.
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Beast Mega 1200 for $199: If you're looking to level up your smoothie game, Mega's 1,200-watt motor cuts through frozen fruit, powders, and fibrous foods with an ease that personal blenders can't match. One button, a timed cycle, and consistent chunk-free results. The three included Tritan vessels are designed with ribbed interiors that boost turbulence for silkier smoothies. Plus, the drinking lid and straw system transforms your blender into a travel cup without the extra dishes. It's available in five colors—cloud white, carbon black, navy, sand, sage, and charcoal—and backed by a two-year warranty.
Vitamix Ascent X5 for $750: The Vitamix Ascent X5 is expensive, but if you're in the market for an all-purpose blender, this is the one that makes smoothies feel like an art form. It's got 10 preset programs (smoothie bowls, nut butters, nondairy milks, and more), which means your protein recipes can get as creative as you want. It has a tamper for the thickest of shakes, and the on-screen indicator tells you exactly when to step in. Plus, if your blend needs more mixing, hit the 'add 15 seconds' button. The self-cleaning mode is my favorite feature; it's not groundbreaking, but I'd rather gouge my eyes out with a dull chopstick than scrub post-smoothie gunk off a blender. Plus, it's backed by a 10-year warranty, which makes it an investment worth considering.
Ninja Blast Portable Blender for $53: Finally, for an affordable option, you might want to consider Ninja's tiny portable blender, which charges via USB-C. The motor isn't super powerful, and the battery isn't long-lived (one charge lasts long enough to thoroughly blend one yogurt smoothie with frozen berries), but this blender is affordable, the vessel and lid are dishwasher-safe, and it's tiny enough to have a permanent home on editor Adrienne So's counter. She has been using this daily for a year to make morning smoothies from Greek yogurt, milk, and frozen berries and bananas with no issues.
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Yahoo
6 hours ago
- Yahoo
Here's Exactly What to Eat for All-Day Energy
Credit - Martin Barraud—Getty Images, MirageC/Getty Images (2),, Penpak Ngamsathain—Getty Images, Lourdes Balduque—Getty Images Do you ever feel your energy crash halfway through the day? The foods you eat, and the way you eat them, play a massive role in whether your energy levels feel steady or like a roller coaster. 'Calories are quite literally energy for our bodies—and the foods you choose can directly influence your energy levels,' says Mackenzie Burgess, a registered dietitian nutritionist and recipe developer at Cheerful Choices. 'Nutritious, balanced meals and snacks help provide steady fuel, while overly sugary, ultra-processed foods can cause spikes and crashes, leaving you tired and groggy.' You can train your energy levels to become more consistent. The key is regularly fueling your body with the right balance of protein, healthy fats, fiber, and complex carbs. Here's what three experts recommend people eat to stay energized. Breakfast 'breaks the fast' after hours of sleep and replenishes glucose, which is the main source of energy for your brain and muscles. 'A balanced breakfast with protein and fiber boosts focus, stabilizes blood sugar, and prevents mid-morning crashes,' says Kelly-Marie Andersen, a clinical dietitian at NYU Langone Health. Burgess recommends a breakfast wrap with a plant-based protein, scrambled eggs, and sautéed veggies for a mix of protein, complex carbs, and fiber, or a cup of Greek yogurt with fruit. Read More: When It's This Hot, What Should You Eat? If your mornings are a blur, breakfast doesn't have to be elaborate. 'It can be as simple as eggs, yogurt, oatmeal, or whole-grain toast,' says Andersen. 'Skipping it can lead to low energy, overeating, and make it harder to meet daily nutrient needs. One of my professors left me with an adage that's always stuck: 'Eat breakfast like a king, lunch like a prince, dinner like a pauper.'' The key is avoiding the temptation to grab only refined carbs, like a bagel or pastry. The body digests these quickly, spiking blood sugar and setting you up for a crash by about 10 a.m., Burgess says. Think of your blood sugar like a fuel line to the body. Stable levels mean steady energy, and big swings cause energy crashes. 'When we eat a balanced meal with protein, carbs, and fat, our blood sugar rises and falls gently—more like a smooth hill,' says Burgess. 'Eating something made up of simple carbs, like a pastry alone, will make blood sugar shoot up fast and crash, leaving you feeling drained.' Research shows that even healthier carbs eaten alone, like a big fruit smoothie without protein or fat, can cause the same spike-and-crash pattern. Pairing carbs with protein has been shown to slow digestion and help maintain stable glucose levels for hours. Read More: Pre-Workout Powders Are Gaining Popularity. Do They Work? To keep your blood sugar stable, Andersen recommends pairing carbs with protein or fat at every meal and snack, choosing whole grains over refined grains, and avoiding going more than four or five hours without eating. Some energy-stabilizing combos include apple slices with peanut butter, whole-grain toast with eggs, or a small baked potato topped with Greek yogurt. 'These combos give you immediate fuel plus lasting power, keeping you energized and satisfied for hours,' Andersen adds. Snacks are your secret weapon against the dreaded afternoon slump—if you choose wisely. Protein is key. A 2019 study suggests that snacks should contain at least 10 grams of protein for optimal satiety and to prevent overeating later in the day. In other words, a protein-rich snack isn't just good for your energy—it can help you make better choices at your next meal. Jordan Hill, a sports dietitian at Top Nutrition Coaching in Los Angeles, has a few favorite energy-focused snacks: Greek yogurt with berries, apple slices with peanut butter, hard-boiled eggs with avocado, walnuts and dried fruit, veggies with hummus, and cheese with whole-grain crackers. And remember, snacking doesn't have to mean packaged foods. Leftovers from dinner, a small salad with tuna, or roasted chickpeas can be just as quick—and far more nutrient-dense—than a granola bar, Hill adds. Creating a balanced meal keeps your energy humming. Burgess suggests following an energy-boosting meal template like this: 1 cup fiber-filled carbs (quinoa, sweet potatoes, corn, fruit) 4 oz protein (chicken, salmon, tofu, beans, eggs) 1+ cups veggies (leafy greens, broccoli, peppers) ¼ cup healthy fats (avocado, nuts, olive oil, hummus) The USDA's MyPlate guidelines echo this ratio—half your plate goes to fruits and vegetables, a quarter is for protein, a quarter for whole grains, plus a smattering of dairy and healthy fats. This combination ensures you're getting quick fuel from carbs, steady energy from protein, and sustained fuel from fats. Read More: The Surprising Health Benefits of Spicy Food To keep things interesting, Burgess recommends rotating your proteins and produce each week. Try swapping salmon for chickpeas in a grain bowl or replacing spinach with roasted Brussels sprouts. Research shows that variety in meals not only increases nutrient intake but also boosts satisfaction, making it easier to stick with healthy eating long term. Macronutrients—carbohydrates, protein, and fat—play unique and essential roles in keeping your energy steady throughout the day. Carbohydrates are the body's primary and preferred source of energy. 'This is because they are easily digested and absorbed into glucose, the nutrient that provides the brain and body with energy,' says Hill. While all carbs convert to glucose, complex carbs—like oats, quinoa, brown rice, and starchy vegetables—contain more fiber, which slows digestion. 'Eating complex carbs, which are just carb choices with more fiber, encourages a slower rise and fall in blood sugars, keeping energy more stable,' Hill adds. Protein is the macronutrient that does double duty, supporting muscle repair while also helping manage blood sugar. 'Protein slows digestion, prevents rapid blood sugar spikes, and keeps you full longer,' Hill explains. 'Whether it's eggs at breakfast, chicken or tofu at lunch, or Greek yogurt as a snack, adding protein to your meals ensures your energy release is steadier and your hunger is kept in check.' Read More: Do You Really Need a Water Filter? Fat is often misunderstood, but it's just as important for energy as carbs and protein. 'Fat provides long-lasting energy because it is higher in calories per gram compared to carbs and protein,' says Hill. 'It also slows digestion, preventing rapid blood sugar spikes similar to what protein does.' Healthy fats—like those found in nuts, seeds, avocado, and olive oil—not only fuel you for the long haul; they also help your body absorb key fat-soluble vitamins A, D, E, and K. A truly balanced diet includes all three macronutrients in the right proportions. Cutting any one too drastically can lead to fatigue, nutrient deficiencies, and intense cravings. In fact, research on overly restrictive diets—like extremely low-carb or low-fat plans—has found they often result in decreased physical performance and increased tiredness. When carbs, protein, and fat work together, they create a steady, reliable energy supply that supports both mental clarity and physical stamina. Even mild dehydration—just 1–2% loss of body weight in fluids—can make you feel sluggish, unfocused, and moody, Hill adds. Aim to drink about half of your body weight in ounces of fluids daily, and include water-rich foods like cucumber, oranges, and watermelon in your diet. For all-day energy, spread fluid intake evenly through the day to avoid 'catch-up chugging' in the evening. And remember: hydration isn't just about water. Herbal tea, sparkling water, smoothies, and milk count toward your daily total. Contact us at letters@
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But other nutrients are important too, which is why Sehgal said the best diet for longevity is a balanced one that includes a wide variety of nutrient-rich foods. The benefit of eating a balanced diet full of plants certainly isn't revolutionary news, but it is backed up by many scientific studies. When it comes to longevity — and health in general — science-backed wins out over trendy and new. This article originally appeared on HuffPost. Also in Goodful: Also in Goodful: Also in Goodful:
Time Magazine
8 hours ago
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Here's Exactly What to Eat for All-Day Energy
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'A balanced breakfast with protein and fiber boosts focus, stabilizes blood sugar, and prevents mid-morning crashes,' says Kelly-Marie Andersen, a clinical dietitian at NYU Langone Health. Burgess recommends a breakfast wrap with a plant-based protein, scrambled eggs, and sautéed veggies for a mix of protein, complex carbs, and fiber, or a cup of Greek yogurt with fruit. Read More: When It's This Hot, What Should You Eat? If your mornings are a blur, breakfast doesn't have to be elaborate. 'It can be as simple as eggs, yogurt, oatmeal, or whole-grain toast,' says Andersen. 'Skipping it can lead to low energy, overeating, and make it harder to meet daily nutrient needs. One of my professors left me with an adage that's always stuck: 'Eat breakfast like a king, lunch like a prince, dinner like a pauper.'' The key is avoiding the temptation to grab only refined carbs, like a bagel or pastry. The body digests these quickly, spiking blood sugar and setting you up for a crash by about 10 a.m., Burgess says. Think of your blood sugar like a fuel line to the body. Stable levels mean steady energy, and big swings cause energy crashes. 'When we eat a balanced meal with protein, carbs, and fat, our blood sugar rises and falls gently—more like a smooth hill,' says Burgess. 'Eating something made up of simple carbs, like a pastry alone, will make blood sugar shoot up fast and crash, leaving you feeling drained.' Research shows that even healthier carbs eaten alone, like a big fruit smoothie without protein or fat, can cause the same spike-and-crash pattern. Pairing carbs with protein has been shown to slow digestion and help maintain stable glucose levels for hours. Read More: Pre-Workout Powders Are Gaining Popularity. Do They Work? To keep your blood sugar stable, Andersen recommends pairing carbs with protein or fat at every meal and snack, choosing whole grains over refined grains, and avoiding going more than four or five hours without eating. Some energy-stabilizing combos include apple slices with peanut butter, whole-grain toast with eggs, or a small baked potato topped with Greek yogurt. 'These combos give you immediate fuel plus lasting power, keeping you energized and satisfied for hours,' Andersen adds. Snacks are your secret weapon against the dreaded afternoon slump—if you choose wisely. Protein is key. A 2019 study suggests that snacks should contain at least 10 grams of protein for optimal satiety and to prevent overeating later in the day. In other words, a protein-rich snack isn't just good for your energy—it can help you make better choices at your next meal. Jordan Hill, a sports dietitian at Top Nutrition Coaching in Los Angeles, has a few favorite energy-focused snacks: Greek yogurt with berries, apple slices with peanut butter, hard-boiled eggs with avocado, walnuts and dried fruit, veggies with hummus, and cheese with whole-grain crackers. And remember, snacking doesn't have to mean packaged foods. Leftovers from dinner, a small salad with tuna, or roasted chickpeas can be just as quick—and far more nutrient-dense—than a granola bar, Hill adds. Creating a balanced meal keeps your energy humming. Burgess suggests following an energy-boosting meal template like this: The USDA's MyPlate guidelines echo this ratio—half your plate goes to fruits and vegetables, a quarter is for protein, a quarter for whole grains, plus a smattering of dairy and healthy fats. This combination ensures you're getting quick fuel from carbs, steady energy from protein, and sustained fuel from fats. Read More: The Surprising Health Benefits of Spicy Food To keep things interesting, Burgess recommends rotating your proteins and produce each week. Try swapping salmon for chickpeas in a grain bowl or replacing spinach with roasted Brussels sprouts. Research shows that variety in meals not only increases nutrient intake but also boosts satisfaction, making it easier to stick with healthy eating long term. Macronutrients—carbohydrates, protein, and fat—play unique and essential roles in keeping your energy steady throughout the day. Carbohydrates are the body's primary and preferred source of energy. 'This is because they are easily digested and absorbed into glucose, the nutrient that provides the brain and body with energy,' says Hill. While all carbs convert to glucose, complex carbs—like oats, quinoa, brown rice, and starchy vegetables—contain more fiber, which slows digestion. 'Eating complex carbs, which are just carb choices with more fiber, encourages a slower rise and fall in blood sugars, keeping energy more stable,' Hill adds. Protein is the macronutrient that does double duty, supporting muscle repair while also helping manage blood sugar. 'Protein slows digestion, prevents rapid blood sugar spikes, and keeps you full longer,' Hill explains. 'Whether it's eggs at breakfast, chicken or tofu at lunch, or Greek yogurt as a snack, adding protein to your meals ensures your energy release is steadier and your hunger is kept in check.' Read More: Do You Really Need a Water Filter? Fat is often misunderstood, but it's just as important for energy as carbs and protein. 'Fat provides long-lasting energy because it is higher in calories per gram compared to carbs and protein,' says Hill. 'It also slows digestion, preventing rapid blood sugar spikes similar to what protein does.' Healthy fats—like those found in nuts, seeds, avocado, and olive oil—not only fuel you for the long haul; they also help your body absorb key fat-soluble vitamins A, D, E, and K. A truly balanced diet includes all three macronutrients in the right proportions. Cutting any one too drastically can lead to fatigue, nutrient deficiencies, and intense cravings. In fact, research on overly restrictive diets—like extremely low-carb or low-fat plans—has found they often result in decreased physical performance and increased tiredness. When carbs, protein, and fat work together, they create a steady, reliable energy supply that supports both mental clarity and physical stamina. Even mild dehydration—just 1–2% loss of body weight in fluids—can make you feel sluggish, unfocused, and moody, Hill adds. Aim to drink about half of your body weight in ounces of fluids daily, and include water-rich foods like cucumber, oranges, and watermelon in your diet. For all-day energy, spread fluid intake evenly through the day to avoid 'catch-up chugging' in the evening. And remember: hydration isn't just about water. Herbal tea, sparkling water, smoothies, and milk count toward your daily total.
