Everything you need to know about protein powder.

In May I wrote an article about Jungle Shot, the pre-workout I take and why it is important. Today, I’m shedding light on what part of my post-workout routine looks like nutritionally. Protein powder is something I’ve taken on and off for the past 5 years. It never really stuck with me as I’ve never enjoyed the way they taste. My friend Courtney has sent me endless recipes and names of protein powders that I may like and none have been satisfactory. I’m not a fan of the grainy taste or the fake flavoring. I’m gluten and peanut free- so the fun flavors are unfortunately off the table for me. For the last 3 months, I have tested a new Chicago-based protein brand, New World Nutrition.

Phil introduced me to the brand after listening to me for the past 8 months say how frustrated I am that there isn’t a quality protein made in a large and recyclable container. Of course when he mentioned the words “environmentally friendly” I was hooked… how could I not be? I immediately started researching and fell in love with their mission. New World Nutrition is “a local company helping change the way Chicago gets protein. The mission is to provide products with clean ingredients that will help contribute to a vibrant diet. Second, [they] want to do so in the most socially and environmentally friendly way possible. This is why [they] use reusable and refillable containers to completely eliminate packaging waste, making [their] products good for you and the environment!

Let’s Start With The Basics…

What exactly is protein powder?

Protein powder is a supplement intended for intake to replace or add to one’s daily protein consumption.

Who Can Take protein powder?

Everyone! However, I encourage you to speak with your primary care physician prior to use. If you are pregnant or nursing, please also consult with your doctor. Protein powders are not exclusive to athletes and competitive bodybuilders and are designed for the everyday individual, fitness enthusiast, high school or collegiate athlete, recreational gym attendee, the weekend sports player, and power yogis- basically anyone active or struggling to consume protein. Protein powders are additionally beneficial to those following a specialty diet, like veganism.

Are protein powders safe to Take?

Yes, but if you are unsure if it is right for you, again consult with your doctor.

What does protein powder do for your body?

Protein powder has many benefits for the body. Since protein in general is a macronutrient, the consumption of a protein powder will aid in muscle growth, muscle recovery. Protein is essential for the body and is needed for repairing and building tissue within the body. Most enzymes in the body are protein. Unlike carbohydrates and fat, protein isn’t stored the same way and pulled from the body the same way. Enzymes and protein go hand- in- hand. Many bodily functions such as the digestion system, and energy production depend on enzymes.

How will I react taking a protein powder?

I haven’t really heard of any “reactions” to protein powder unless there was an ingredient within the supplement that the person is allergic to. I personally don’t notice anything happening to my body, but everyone reacts differently.

Is there cognitive distortion with taking a protein powder?

Protein powder does wonders for the body. One of which is the most important to me post-traumatic brain injury is the neurological link. Protein produces amino acids which help to produce neurotransmitters within the brain. To read the more in-depth science behind why protein is critical to brain health, development, and function, click here.

How often to take protein powder

Protein powder consumption frequency is, believe it or not, one of the top questions I receive.

Pros + Cons of Taking protein powder


Risk of Nausea and Cramping with Improper Dosing

Risk of Bloating

Not All Protein Is Created Equal

Not All Proteins Taste Amazing


Easy Consumption

Increases Concentration

Muscle Growth + Repair

Reduces Inflammation

Increases Cognitive Function

Protein powder q&A

Which protein powder do you take?

I take the “Grass Fed Whey Protein” in the chocolate flavor.

How do you take your protein powder?

I mix one to two scoops of protein powder daily into my favorite alternative nut milk and mix it up.

What does it taste like?

Depends on the flavor! They are true to what they say. My second favorite flavor is the Cinnamon Roll.

How many flavors are there?

New World Nutrition has 5 flavors listed online! I’m not sure if there are others being released.

Will it hurt my stomach?

It shouldn’t but as mentioned earlier, everyone reacts to things differently. I would advise following the New World Nutrition label and using one scoop versus what I do having two. You may experience cramps or bloating but that is not due to the brand, but rather the body’s possible reaction to any protein supplement.

Should I take it before or after a workout?

I prefer taking it after a workout.

Is there such a thing as too much protein?

YES. My coach, Mike, advises me not to consume more grams of protein than my weight. My daily target is to have 133 grams of protein.

What are the biggest changes you saw?

I noticed my injuries haling faster and my body reacting to programming faster. I also had more energy because I was getting enough protein for my body.

Have you had a bad reaction to it?


What makes the New World Nutrition protein better than other companies?

New World Nutrition uses “only clean ingredients”.  They whey the use is derived from grass fed cows, and the plant based protein is organic. New World Nutrition doesn’t sacrifice quality for the satisfactory taste of their products. This is a brand that not only has quality ingredients, but keeps the consumer happy- wanting to repurchase and try new flavors.

Can i take this with my pre-workout?

Yep! They are two different things. If you’re unsure of what the difference is, click here to read why you should take a pre-workout.

Can I take this with my other supplements?


Is new world nutrition vegan?

Yes, they have a vegan option!

Can/ what do you mix new world nutrition protein with?

I’ve only mixed protein powder with alternative nut milk (since I’m dairy free). However, you can mix this with regular milk. Check back on the blog see my recipes for how I make my protein. I”m sharing 4 yummy, and easy-to-make recipes this summer!

What and how much liquid do you mix with it?

It is recommended to mix in 10-12 ounces of almond milk.

What is the recommended serving size and amount of protein powder a person should take?

The recommended serving size is one scoop.

Can I consume protein powder on my “off” days?

Yes, it is recommended you take New World Nutrition protein on “off days to help saturate the body and maintain the level of protein the body needs.

New World Butrition- clean protein powders

refillable | recyclable | reusable

New World Nutrition only uses clean ingredients. Their “ whey comes from grass fed cows. [The] plant proteins are organic.  [They] sweeten everything naturally.  No artificial ingredients [for] tasty and natural protein”. I like how they use glass jars as their packaging instead of plastic containers like most protein powders are incased in. This “makes them completely reusable and recyclable”. Even the New World Nutrition labels are dissolvable! They have a system setup to further encourage sustainability. If you return the empty protein jar by sending it back to the company (if you order exclusively online) or return the container to one of the New World Nutrition partners for a discount! Click here to see if there is a drop-off location near you.


Photography: Jack Grooms

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