So many of us are looking for easy, tasty, and high value ways to add protein to our busy lives. And companies are jumping at the chance to add protein to EVERYTHING (seriously, I just saw protein popcorn in the store the other day). But y’all, SHOCKER, marketing may mislead you. Let’s breakdown some of the protein alphabet soup and talk about BLG and its natural effects on your own body’s GLP-1.
BLG and GLP-1
A significant portion of the population, estimated at around 60%, are actively trying to increase their protein intake. For good reason: we know skeletal muscle is a key factor in long-term wellness. This is why a majority of us are using a protein product of some kind. But, how can we even tell if it’s helping our health?
Learn more:
- Protein: Diet Culture Obsession or Essential to Thrive?
- The Whole View, Season 3, Episode 78: Forever Strong, How Muscles Help Us Age Well w/ Dr. Gabrielle Lyon
GLP-1
While widely known as a medication, Glucagon-Like Peptide-1 (GLP-1) is a actually a naturally occurring hormone that plays a role in regulating blood sugar levels and appetite. Popular medications like Ozempic are just increasing those hormone levels. The best analogy is with melatonin, your sleepy hormone. You can make it yourself, increase it with lifestyle factors like sleep hygiene, and take it as a supplement to increase it.
GLP-1 is the satiety version of your sleepy hormone. In addition to taking medication, there are lots of lifestyle factors that increase your own body’s production of it. For example, by eating high-protein, fiber-rich, and healthy-fat foods, GLP-1s stimulate gut bacteria and promote short-chain fatty acid (SCFA) production. Regular exercise, adequate sleep, and managing stress also support GLP-1 production.
Which is why increasing your protein intake not only supports muscle synthesis, but also whole systemic health. From GLP-1 hormone production to your whole hormone and immune system, protein is a fundamental building block found in every cell. It is essential for growth, but also repair, like reducing cellular damage from environmental stressors and toxins. It is also a nutrient transport, so without it other nutrients you eat aren’t utilized in your body properly. From vision to energy production, the entire body needs protein.
Protein Options
When prioritizing protein, it’s essential to ensure you’re not doing so at the expense of other nutrients you need. You can read and learn about that here.
Collagen
Hydrolyzed collagen has become well known to most people.
The good: scientifically shown to support healthy skin, hair, nails, and joints.
The bad: most collagen powders break down the bones and connective tissue using harsh, undisclosed chemicals. And, most are missing the 9th essential amino acid – tryptophan. Our bodies use tryptophan to synthesize collagen.
If you were eating a stew naturally slow cooked, you’d get the small amount you need from the other muscle in the stew. But when collagen is separated, this amino acid is missing. Which means, when consumed without other protein your body cannot effectively use the collagen. It is also responsible for production of serotonin and melatonin. I know a lot of us are adding collagen as we age for our joints, without realizing we’re short changing our hormones and potentially causing lower needed hormones for health.
My favorite option:
Shaklee’s Collagen 9 is a complete protein with added pea protein for tryptophan, so you get all nine essential amino acids. It also includes Vitamin C, to protect cells from damage, and Biotin, for further skin, hair, and nail health. The collagen is sourced from grass-fed, pasture-raised bovine and is hydrolyzed without harsh chemicals for optimum absorption and safety.
I’ve talked to many folks who had been taking other collagens for years but saw big improvement in their hair, nails and joints by switching. I also take Modere’s Collagen Matrix in the form of collagen chews. These are lower in collagen but the form is uniquely formulated to mirror human need with added hyaluronic acid for clinical proof of joint improvement.
Plant-based protein
Plant-based protein powders and shakes are a growing market, driven by consumer demand.
The good: most plant protein will include additional nourishing nutrition, like fiber as well as vitamins and minerals. It becomes more like a true meal replacement.
The bad: most consumers have no idea that their plant-based protein comes with a Prop 65 warning. The plant protein absorbs so much of the atmosphere as it grows, then the plant form concentrates to become a protein powder. Studies note it as a health hazard for heavy metal contamination.
My favorite option:
I love Shaklee’s Life Shake in both plant and soy formulas. Soy has helped reduce perimenopause symptoms tremendously, and I love that it includes methylated B vitamins, omega 3s, pre- and probiotics, and 25 essential vitamins and minerals. Shaklee’s is not only proven effective, it’s also tested for safety. It is a huge opportunity to educate!
Whey
As a competitive lifter, I tried numerous forms of whey protein to increase my protein intake and support muscle growth. What is whey? It is one of the two proteins in milk – the other being casein. Like the “curds and whey” from nursery rhymes of our youth, it’s why cottage cheese is naturally so high in protein!
The good: whey protein is complete, specifically great for muscle building and repair. It is particularly rich in leucine, an amino acid that stimulates muscle protein synthesis.
The bad: because of the processing, whey isolates mean you may not be absorbing as much protein as you see on the label. Not to mention, most commercial whey are using industrial farming practices that are inhumane to lactating mothers. And, I have never been able to consume a whey protein without causing inflammation or irritation. For example, my face itches, I’ll get blemishes for up to a week later, and often it causes digestive distress (even though it’s lactose-free).
My favorite option:
Find a grass-fed, pasture-raised whey that tests for safety and doesn’t have a Prop 65 warning. Avoid chocolate-flavored whey if you’re unsure, as it’s prone to be rich in heavy metals in that concentrated form. While I don’t consume it because it irritates me, I buy this one for the teens. I love the safety testing for heavy metal contamination, and it’s even BSCG-certified used by Olympic athletes for effectiveness.
Digging a little deeper, milk isn’t just whey and casein. Isolates versus concentrates also play a role. Whey specifically has variation of proteins with Alpha-lactoglobulin, Beta-lactoglobulin and some other things that don’t have much nutritional benefit.
BLG
BLG is beta-lactoglobulin, which is the part that contains the highest percentage of essential amino acids. Specifically, this has a higher percentage of leucine than whey alone, and we need about 2.5g of leucine to effectively absorb and process protein, according to clinical studies. BLG is also usually missing or low in isolates. Since very few brands actually test for efficacy, let alone safety, no one really knows what a lot of their supplements are doing for them. Which is why I personally use Shaklee, who does clinical tests to prove its efficacy.
Good: BLG, when properly processed, contains neither lactose nor casein – making it safe for dairy sensitive folks (myself included!) It’s also highly absorbable. The one I like boosts your body’s amino acid levels by nearly 300% after 90 minutes, helping you feel satiated and fully nourished.
Bad: The process to create most BLG uses harsh chemicals to separate the protein.
My favorite option:
This new innovative Sparkling Protein is whey concentrate protein (not isolate), and as a result it’s lactose and casein free. I usually can’t handle whey, but this one is so pure that I can. It’s made from high-quality, grass-fed European pasture-raised cows and is separated using water instead of chemicals. I don’t have any negative reaction at all.
Protein Alphabet Soup & Marketing Mumbo Jumbo
Let’s go on a little journey… if you’re thinking about increasing your protein, let’s look at some of the commercial products coming onto the market. Listen, I’m a sucker for convenience things that both taste good and give me a health boost, too!
For example, I recently tried Starbuck’s new protein drinks. I usually avoid a dairy-based protein but thought maybe if they’re using filtered whey it would be okay. I got their new “protein-boosted” matcha latte, which uses protein milk and protein cold foam to get 36gm of protein (and a lot of sugar).
Now, I definitely don’t think sugar is the boogeyman, nor do I stress over more “processed” food. But nothing about this drink was “healthy” despite the desire for more protein, not to mention the type of protein in the drink is less bioavailable.
The truth:
I didn’t love the mouth feel or the taste. I’m definitely opting for my regular matcha treat next time and will get my protein elsewhere (like from regular meals, Life Shake, and Sparkling Protein).
For the Starbucks’ math, I assumed 2% milk for the 26g and 15g added for the cold foam. I assumed a lower protein soy milk for Life Shake and it still is by far the best value and highest nutrients.
I’ve been looking at a LOT of comparable options and there’s not one I like better. The one at Costco is made with sucralose and not even my teens will drink it (love their return policy!) Whereas, I can’t keep their hands off my Shaklee ones. And if they’re reaching for something sweet and bubbly, I love knowing that clinical studies back Shaklee’s Sparkling Water, showing that all 40g are absorbed, amino acid levels stay elevated for over 90 minutes, and satiety improves. i.e. your own GLP-1 levels.
This is my own personal opinion and not medical advice. It’s always good to discuss choices to your body – external and internal – with a licensed professional.
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