I get questions about protein drinks and powders all the time. Some of the more common questions are: Which one is the best one to use?
How often should I drink a protein drink? What can I add to my protein drink? Do I still need to use protein drinks or powders? Below are answers to these questions:
Which one is the best one to use?
I suggest to all of our weight loss surgery (WLS) patients to choose protein drinks or powders that have 20-30 grams of good quality protein (Whey protein isolate and/or concentrate) per serving, are low in sugars and low in fat. Calories should not exceed 300 (preferably 250 or less) per serving. We give our WLS patients a list of appropriate protein drinks and powders to choose from at their pre-surgery meeting. The best protein drink should ideally meet these guidelines and taste good so it’s not a chore to drink.
How often should I drink a protein drink?
How often you drink a protein drink, depends on where you are after surgery. If you are only a few weeks to a few months post op, you may need to use at least one protein drink daily or protein powder in order to reach your daily protein goal (if you do not know how much protein you need each day, speak to your bariatric surgeon or dietitian). You should be counting your protein daily to make sure you reach your protein goal. If you are able to get in the protein you need each day without using a protein drink or protein powder, then you do not have to use them. Protein drinks and powders are only necessary if you need help reaching your daily protein goals. Some post ops use a protein drink daily for breakfast because it is easy, quick and fits in well during the morning rush. They then get their remaining protein through other protein-rich foods (lean meat, poultry, fish, eggs, fat free yogurt, low fat cheese, eggs, beans, etc.) at other meals and snacks.
What can I add to my protein drink?
If you purchase a ready-to-drink (RTD) protein drink you do not need to add anything to it. However, some people like to change the taste or texture of their protein drink so they do not get bored. You can add the following to a RTD or protein powder: ice, peanut butter powder (not peanut butter or any nut butter), spices (cinnamon, pumpkin pie spice, etc.), extracts (mint, coconut or almond) and sugar free syrups (Walden Farms, Torani and Davinci are good brands), These additions can make your protein drinks more interesting without adding too many calories. If you use a protein powder, mix it with water, skim or 1% milk and then add in the above suggestions to enhance the flavor. You can use almond milk or other milk alternatives, but be aware they do not contain the same nutritional value as cow’s milk and do not contain much protein.
Take caution with adding peanut butter or other nut butters, whole milk, too much fruit (limit to ½ cup), fruit juices, honey or avocadoes to protein drinks. Although these foods are healthy, they can add a lot of extra calories to a protein drink and can affect your weight loss. Remember ALL calories count! A ½ cup fresh or frozen fruit is okay, otherwise, I would avoid these additions.
Do I still need to use protein drinks or powders?
Protein drinks and powders are only needed if you cannot reach your daily protein goal without them. If you want to use a protein drink to replace 1 meal a day for ease or convenience, that is okay, but you do not want to rely completely on protein drinks and powders for all of your protein needs.
If you do not think you are getting in enough protein, make an appointment with the dietitian to review your diet with you. You can also start logging all the foods and beverages you take in each day and calculate the protein to make sure you are reaching your daily goal. If you are using a protein drink or powder and still not sure if it is right for WLS patients, give the office a call and we can help.
Dietitian’s Corner by Lori Skurbe
Dietitian’s Corner is a monthly column for post-op and pre-op patients of bariatric surgery in NJ written by Prime Surgicare’s Lori Skurbe. Lori has been a dietitian for over 20 years with an extensive background in weight management, bariatric nutrition and diabetes education.