Protein powder is one of the most important nutritional supplements that everyone who is serious about fitness tend to invest in, due to the benefits it can offer when it comes to nutritional value, muscle growth, and decreased muscle soreness.
A brand that is skyrocketing in popularity is Ghost protein powder, which is why it was a must-have on our list for supplements to review.
There are definitely a few unique things about Ghost protein regarding their formula and their profile of flavors. Even the design of the container is vastly different than other protein powders you’re used to.
I mean, what other protein supp has ghosts and monkeys on the label?
As stated above, you can choose from unique flavors – but today I’m reviewing Milk Chocolate since it’s a go-to flavor for most people.
What We Like…
What We Don’t…
Ghost Protein Nutrition
One serving of Ghost protein (one rounded scoop) contains 130 calories, 1.5g fat (1g saturated), 40mg (13%) cholesterol, 160mg (7%) sodium, 4g (1%) carbs, 1g (4%) fiber, 2g sugar (0g added), and 25 grams of muscle-building protein.
Two things which really stand out here for a big plus is the low carbohydrate and fat content… which leaves us with a whopping 24 grams of protein.
Now, there are a few benefits to having a protein supplement with very little carbs and fats. One being that it makes counting your macros easier (if that’s your thing). Another is that it’s more versatile. And, of course, it’s ideal for those who want a low-calorie, low-carb and low-fat option to fit their nutritional lifestyle.
The Ghost protein blend consists of whey protein isolate 90% (14.53g protein), whey concentrate 80% (13.16g protein), and hydrolyzed whey isolate (2.98g protein).
Isolate goes through an additional filtration process which results in a higher amount of protein to fat and carb ratio (90% or more) and less lactose. The concentrate goes through a filtration process but not to the same extent as does isolate.
Therefore, concentrate contains a little more fats, carbs, and lactose. And Hydrolyzed protein is broken down for better absorption.
The isolate and concentrate are sunflower lecithinated which is great for mixability.
Other ingredients include natural and artificial flavors, cocoa powder, salt, Ghost digestive enzymes (proteases, bromelain, and lactase), cellulose gum, xanthan gum, and sucralose.
As far as vitamins and minerals there aren’t much which is expected with just a protein powder. A serving has 10% calcium which is important for heart and bone health. Then you have 6% iron for blood cell health, and 2% potassium which is not significant but it’s an essential mineral for heart health.
Now, the added digestive enzymes are a big plus for this protein formula. And these enzymes help the body to breakdown protein, fat, carbs, and lactose while ensuring vitamins and minerals are effectively distributed throughout the body to support health and function.
The cellulose and xanthan gum are used as thickening agents which are safe for consumption but many people do not fancy sucralose aka Splenda, which is an artificial sweetener that is very sweet.
Now, although sucralose is generally deemed safe for consumption in majority of cases, one study found it to raise blood sugar by 14% and insulin by 20% in obese individuals who did not regularly consume it.
However, when studies were done on people who regularly consume sucralose, levels were not affected.
But there are concerns with sucralose and gut health as well. Although the main studies have been conducted using rats with negative effects, so there’s essentially insufficient evidence for a negative effect on humans.
So, this evidence would suggest that sucralose is a viable option although the biggest drawback would be the taste and sweetness for many people.
The formula is also soy and gluten-free for those who cannot or prefer not to have either in their diet.
Whey Protein Benefits
If you’ve read any of our other reviews on protein supplements then you’ll know just how necessary this macronutrient is for overall health and fitness.
Protein intake is important for building and repairing muscle/all bodily tissue, increasing strength, promoting weight loss and satiety, plus it’s necessary for making hormones, enzymes, and other chemicals.
But both whey forms used in the Ghost formula contains plenty of natural amino acids, especially leucine, which is the main branched-chain amino acid for promoting protein synthesis.
Also, whey is a fast-digesting form of protein, so it starts working on the repair process rather quickly by stimulating protein synthesis.
The take-home message here is that you need protein and plenty of it to live a healthy lifestyle. And the physical benefits are certainly worth ensuring you consume a sufficient amount on a daily basis, especially if you want to maximize performance and aesthetics!
Now to the fun part… the taste! Ghost milk chocolate protein powder contains sucralose (pretty sweet) so mixing it with a high-sugar liquid-like whole milk or a liquid with added sugars will result in a very sweet shake.
But, with low-fat milk, unsweetened almond milk, or water… the milk chocolate flavor is pretty delicious and I think most people who don’t mind a shake sweetened with Splenda would enjoy this flavor and the smooth, creamy texture.
There aren’t many protein powders that can boast a great flavor without having more fats and carbs added. But Ghost did this one pretty good.
Ghost mixes well due to the added sunflower lecithin so there are no issues here. You won’t need a blender as a shaker bottle will do just fine to give you a smooth and delectable protein shake.
For about under $50 bucks shipped, 26 servings (only size) isn’t much for a whey protein powder and we’d have to agree that it’s a little pricey. Although it’s definitely not the most expensive as there are others similarly priced for the same or a little more servings.
For a comparison, Dymatize Iso100 is similar in ingredients and quality but it would cost about $30 shipped for 23 servings.
But, this is justifiable seeing as Ghost does only have this product in one size (2 lbs).
Many times it comes down to which company you support and Ghost does have a great company culture and objective.
Overall, Ghost protein powder is a great option for those looking to supplement their protein for a meal or two each day. It’s a pretty healthy formula with low calories, fat, and carbs. Plus, it’s rather satisfactory in the taste department.
Although it costs a little more than your average protein supplement for the amount of servings and the sucralose may not be a fan favorite for a large portion of protein users.
But, it’s a quality protein with a cool bottle design and an even cooler company behind its existence.
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