I get a LOT of questions from my clients regarding protein powders, shakes, supplements. Should I have protein shakes? When should I have one? Will I get BIG? What type should I take?

Having a protein shake post-workout is a great way to replenish you body and help your muscles to heal. You can also have a quick shake as a snack. (Mid-morning or mid-afternoon, when that energy begins to dip is a great time!) Think of it this way — a protein shake is generally 120-150 calories and a regular can of soda has 150. Which would you rather grab? Something full of sugar which will cause your energy to sky rocket then drop and add extra pounds, or something to make you feel satisfied and stable energy which can help you lose fat?

Having a protein shake will not make you BIG. In fact, it will stabilize your blood sugar, helping your body to use fat as a source of energy. There are protein powders designed for bodybuilders, however, that also contain high carbohydrates and other supplements purposely to enhance size. Size-enhancing protein is easy to identify — Huge Man Protein, Mass Gainer Protein and other high-testosterone names are a dead give away.

Everyone's body is different and, therefore, finding your best protein powder will take trying out of couple to not only see if you like the taste, but also if you digest it well. Our bodies are smart, so listen to which type works best for you.

Here are some of the most common protein powders available and what they are made of.

Whey Protein Concentrate

This is generally a cheaper protein powder, as the actual protein content is lower than a Whey Protein Isolate. It can vary depending on the company from 35-70% protein. The rest of the powder contains carbohydrates and fat. Whey protein is derived from whey which is a milk plasma. Basically, it is what is left over from making cheese after the curdled milk has been strained. Whey protein concentrate very often contains lactose so I do not recommend it to people who may have a milk sensitivity.

Whey Protein Isolate

This is a higher grade protein, also derived from whey. However, it has a much higher percent of protein 90% + in each serving with little to no fat or carbohydrates, and generally does not contain lactose. This protein is digested even quicker than the concentrate.

Hemp Protein

Hemp protein is derived from hemp seeds. This protein contains 20 amino acids including all nine essential amino acids which our bodies cannot produce. It is high in fiber and easy to digest, as there are no meat or dairy byproducts in it. This is a great protein — a personal favorite. However, its distinct nutty flavor generally has a love/hate taste with people. So try it before you buy it.

Soy Protein

Soy protein is often used as an alternative for people who are lactose intolerant. Soy protein is low in fat, high in calcium and antioxidants, and contains no cholesterol. It is a great tasting yet controversial protein due to its estrogen-like effects*. This protein is great for some while a little harder to digest for others (giving them upset stomachs). So once again test it out.

*Soy has strong opinions FOR it and strong opinions AGAINST it when it comes to women's health. Soy contains phytoestrogens which are plant estrogens. Some studies have results showing these plant estrogens set off women's hormones, therefore leading to breast cancer and inflaming endometriosis and fibroid tumors in the uterus. However, the other argument says that Asian women, who are the highest consumers of soy, have the lowest rate of breast cancer... coincidence? A study in mice supported this increase in breast cancer, but studies using women who consume a moderate amount haven't shown negative effects. This is a heated debate on both sides. My personal opinion stems from my own body which tells me if I over-do soy, it is hard to digest and that is my body giving me a sign that I shouldn't use it as a dietary staple.