Protein, Supplements 101, Rebekah's Health & Nutrition

There’s so many protein powder supplements out there but are they necessary to take??🤔The simple answer is: you don’t NEED to use protein powder to reach your fitness goals.

When it comes to protein powder supplements, they’re not essential but if you struggle to get enough protein in your diet, they can be beneficial! It’s doable to get enough protein in through whole foods but sometimes the convenience of a protein powder is nice to have as an option! ✨

My rule of thumb is that people who exercise should be getting at least 1.6-2.2g of protein per kg of body weight, especially when aiming for fat loss.✨Protein is so important when it comes to exercising and trying to lose weight because:

1. Aids in satiety (feeling full)
2. Preserves lean body mass
3. Helps build & recover muscles from exercise


This is sourced from cow’s milk so if you are dairy intolerant, I wouldn’t make this a first choice. However, it’s a complete protein and you have a choice between isolate or casein. A whey protein isolate is absorbed the fastest so it’s great for post-workout recovery. Casein protein is absorbed more slowly so it’s great if you like to take protein as meal replacement before bed to help build muscle. Either way, I recommend choosing a grass-fed whey and look for one that is unsweetened or sweetened with stevia.

Some of my top picks:
💪Garden of Life Sport Whey Protein
💪Now Sports Micellar Casein
💪Naked Whey
💪Naked Casein


Vegan protein powders usually have a blend of plant-sourced proteins to make the powder a complete protein. Typically there will be pea, rice, lentil, bean, soy, hemp, flax, and/or quinoa protein in the powder. Soy and pea protein are complete proteins on their own though so it’s okay if they are the only ingredient! Remember to look for it to be unsweetened or sweetened with stevia!

Some of my top picks:
💪Garden of Life Sport Plant-Based Protein
💪Vega Protein & Greens Protein Powder
💪Now Sports Soy Protein Isolate
💪Sunwarrior Vegan Protein

Written by: Brooke Elwart

For more information contact her at or follow her on facebook at B.E. FIT

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