The Protein Powder Dancers Can Feel Good About
As a dancer, not only do you have to keep in mind the aesthetics of the art of dance but you also have to know how to correctly fuel yourself so you can have the energy to dance. This combination can sometimes lead to confusion and ultimately the lack of proper fueling. One issue that may arise that can prevent a dancer from fueling is feeling bloated before a rehearsal or show. This may be due to image related worries or how it feels to have food on your stomach while dancing, but either way, knowing what to have to stay energzied and strong is important to a dancer’s success.
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I’m always on the hunt for products that I can recommend to dancers who have concerns that relate to bloating and GI discomfort. I always encourage whole food consumption, but there are times where a quick protein bar or shake can ensure adequate nutrient intake when on the go. One common issue that dancers face, however, is how protein powders make them feel. Many protein powders use whey protein, which is one of the best proteins you can have, however it can leave many feeling bloated and gassy. So when I came across Drink Wholesome, I was super excited to see that a protein powder, made with simple ingredients was developed.
Drink Wholesome is a protein powder brand that was inspired by the owner who experienced his own GI issues as a college athlete trying to find a protein powder that worked for him. He shares in his story he would write the ingredients down of ones that worked for him, which led to the development of Drink Wholesome. What is also reassuring, is that he hired a dietitian and became a National Academy of Sports Medicine Certified Nutrition Coach to help provide a science-backed product that worked. As a dietitian myself, a lot of respect is given to someone who asks for help from a dietitian when it comes to recipe development, food science, and how nutrients work within the body.
Images sourced from www.drinkwholesome.com
Drink Wholesome has 15 grams of protein per serving, three flavors, and what you see on the bag are exactly the ingredients that you are consuming. The protein is sourced from egg whites, which is a lean and gentle source of good quality protein. This is determined by the Protein Digestibility Corrected Amino Acid Score (PDCAA), that shows that eggs are scored as a 1.00, which is the best score a protein can receive.
Images sourced from www.drinkwholesome.com
For those who are vegan and struggle with finding a gentle or more simplified protein powder, Drink Wholesome has also developed their Vegan protein that contain almonds and coconut. They also contain 15 grams of protein per serving, three flavor options, and minimal ingredients. Find these options here on their website.
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The Drink Wholesome team sent me samples of their protein and collagen powders and also sent me a large bag of their Vanilla flavored egg white protein powder. This flavor has became a staple in my morning routine since I want to feel fueled and energized, without being dragged down by stomach pain and bloating. This product has also became a daily recommendation to my clients because as a dietitian, I simply want them feeling good inside and confident on the outside.
Ways to use your Drink Wholesome Protein Powder:
Make a “Proffee”
For my clients that are 18+, one of my favorite ways to get an additional 7.5 grams of protein is to add half a serving to my coffee. I recommend mixing it in some lactose-free milk (or milk of preference and tolerance) and using that as a creamer for your coffee.
Add it to Your Yogurt
If you have a smaller cup of yogurt, I recommend adding a half serving (7.5 grams of protein) to your yogurt. You can also mix it in an acai bowel or if you have the unflavored protein powder, mixing it into a serving of cottage cheese.
Make a Smoothie
One of the most traditional ways to use your protein powder is to make a smoothie with it! The recipe below is my morning smoothie I drink almost every day to have a decent amount of protein and fiber on the go.
Ingredients:
1 serving of Drink Wholesome protein powder
1 tablespoon of peanut butter
1/2 tablespoon of chia seeds
1 cup of frozen strawberries and bananas
1/2 cup of milk of choice
1 single serving cup of yogurt of choice
Directions:
Blend frozen and banana strawberries with milk until mostly smooth. Add the rest of the ingredients and serving right away
Just Mix it With Milk
The easiest way to get those extra 15 grams if protein is to mix a serving of protein powder with your favorite milk. I prefer to use lactose free milk, but it can be whatever milk you want to enjoy with it!
Protein is important to have consistently throughout the day, but understanding how much you need as a dancer is the key to muscle growth and recovery. Working with a dietitian to help find what sufficient protein looks for you will play a crucial role to enhancing your performance. My job is to guide you to know how much and what to purchase in order to meet your goals and nutrition needs. Drink Wholesome is a brand that is trusted, works, and allows those with GI concerns have an option to optimize their nutrition to the fullest.
Check out their products here: https://www.drinkwholesome.com/ and follow them on instagram @drinkwholesome to stay up to do on their product line and story!