Protein supplements

See when a protein powder can make meals easier, what it adds, and how it fits into an approach to better energy.

photograph of a plain chocolate drink, yogurt, eggs and cocoa beans. — Protein can come from foods or a powder; choose what fits your needs.

What it does

Protein provides the building materials your body uses to maintain muscle and repair tissue. Foods such as eggs, dairy, beans, tofu, fish and meat provide protein. A powder is another way to get it when food alone is inconvenient.

When it may help

A powder can help when you regularly miss a protein-containing meal or have trouble eating enough protein. It can also make it easier to meet protein needs alongside strength training.

What to keep in mind

Extra protein does not automatically build muscle, cause weight loss or treat tiredness. A protein drink may contain too little total food energy and variety to replace a meal.

How this relates to energy

If busy days lead to skipped or very small meals, improving overall food intake may help you feel better. Protein can be part of that improvement, alongside enough food, carbohydrates, fluids and sleep.

This is nutrition, not a stimulant. If you already eat enough, adding protein powder has no established general fatigue benefit. Persistent tiredness should be assessed rather than managed by adding more shakes.

What to look for

Protein per serving

Compare grams of protein in the serving you will actually use, rather than the scoop size alone.

Ingredients you tolerate

Check the protein source, sweeteners and allergens. Whey comes from milk.

How you will use it

Choose a powder that fits a meal or snack you can prepare consistently. Account for anything added to the drink.

Independent quality testing

Look for independent quality testing, such as NSF or USP verification. It checks aspects of product quality, not whether you will benefit.

A practical way to use a powder

When a drink replaces a rushed breakfast, consider what else the meal needs, such as fruit, oats or another source of food energy. Mixing powder with water alone is not the same as a balanced meal.

Before taking it

If you have kidney disease or have been given a protein limit, ask your clinician before increasing your intake.
Milk allergy and lactose intolerance are different. Follow the specific product warning for either condition.

Recommended by Dr. Brittany Snustad

Dr. Brittany Snustad recommends XS Grass-Fed Whey Protein — Chocolate. Whether it is appropriate for you depends on your needs, medicines and other supplements.

XS™ Grass-Fed Whey Protein

Chocolate · 20-serving pouch

20 servings · 20 days if used once daily
Item 128154

What it contains

30 grams of protein and 140 calories per scoop.
Whey protein isolate, cocoa and stevia sweetener.

Where this product fits

This whey powder adds a measured amount of protein when a meal or snack falls short. It may help make adequate eating more practical, but is not a treatment for unexplained fatigue.

How it is taken

Label directions: shake or blend one scoop into 6–8 fluid ounces of cold water or milk. Drink immediately.

Before ordering

Contains milk. The label says not to use it with a milk allergy or lactose intolerance.
For adults. Ask your clinician before use during pregnancy or breastfeeding, or if you have a medical condition, including kidney disease.
Count this protein toward your daily food intake. It is not a complete meal replacement.

Full ingredients and Supplement Facts

Products are optional and purchased separately from the Reset Method membership. Member discounts are applied manually while paid membership access is active. Opening the link does not apply the discount.

Impact Health and Dr Snustad earn money from product purchases made through our online store.

If you prefer another brand, we recommend looking for a product with comparable ingredients, amounts and 3rd party testing.

View details and purchase options

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