Do a quick Google search for protein powders, and you'll come across many, many different options.
So how do you know which protein powder is best for you and your goals?
First and foremost, protein matters, and it is essential.
It helps you maintain your muscle mass.
It helps you have healthy skin, hair, and nails.
It helps you heal from cuts and bruises and recover from injuries.
And it helps keep your bones strong.
Eating enough protein will benefit you regardless of your fitness goals.
If you're trying to lose weight, it'll help control your appetite as it helps you feel full for longer. So, in turn, it'll help you eat less and burn a few extra calories through digestion, as protein has a higher thermic effect of food. (You can read more about the role protein has on weight loss here.)
If you're trying to gain muscle or maintain muscle mass, meeting your daily protein target, combined with a strength training program, will help you gain muscle mass and hang on to it. (You can read more about the role protein has on building muscle here.)
If you're trying to increase your strength, meeting your daily protein target, combined with a strength training program, will help you get stronger.
Making sure you're eating enough protein will also help you recover faster from the tissue damage you're creating during exercise.
Getting the majority, if not all, of your protein from whole foods is ideal, as it will be packed with vitamins and minerals.
So protein is essential, but protein powder isn't, nor is it necessary, but it can be helpful to hit your daily protein target. (You can get a comprehensive guide on how to hit your protein target here.)
Protein powder is a convenient option as:
You might be very busy.
You might have a very high protein target, and you either don't have time or you might not feel like eating that much protein from whole foods.
Or you might be trying to meet your protein goals while traveling, and you're limited to some protein food options.
Maybe you're trying to gain weight, and you're struggling to increase both your protein and calorie intake.
Protein powder digests faster than whole foods, which is helpful if it's going to be several hours before you eat after a workout.
Complete Protein vs. An Incomplete Protein
Before I list some of the most popular protein powders and how to choose one that is right for you, I want to briefly explain the difference between a complete protein and an incomplete protein.
First, proteins are made up of amino acids, which are the building blocks of protein. There are 20 different amino acids, and out of these, nine are essential amino acids. This means your body can't make these, so you must get them from food. Although amino acids are mostly recognized for their role in building and repairing muscle, your body depends on them for so much more.
These nine essential amino acids are Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Histidine, Isoleucine, Leucine, and Valine.
A complete protein will have enough of all nine EAAs (Essential Amino Acids). Incomplete proteins are lacking or are low in one or more EAAs.
Here are some words you might come across when looking for a protein powder.
Concentrates, Isolates, and Hydrolysates.
These are the processing methods being used.
Concentrates: These are the least processed. It is produced by extracting protein from whole food using high heat and acid or enzymes.
Isolates: Go through an additional, more intense process, which reduces the amount of fat, carbs, and lactose, leaving 90% or more of protein in the protein isolate. And it makes it easier to digest.
Hydrolysates: This one goes through an additional processing with heat, enzymes, or acid, which breaks the bonds between amino acids even more.
Protein powders that have gone through more processing are typically more expensive. So, in this case, concentrates are the least processed, then isolates and hydrolysates are the most processed.
Popular Protein Powders
Whey Protein Powder: Is usually recommended as a post-workout shake to help boost muscle growth and recovery. It's a high-quality and complete source of protein, and it's fast digesting.
You might find a blend that mixes a protein concentrate and a protein isolate. This is mainly because isolate is more expensive than concentrate, so it'll save the manufacturer some money if they combine the two.
It comes from milk, so it does contain lactose, which some people have difficulty digesting. Something to consider is that whey protein concentrate contains some lactose after processing, and whey protein isolate contains very little because most of it is lost during processing. So you might find that you can tolerate whey protein isolate just fine. Of course, if you can't, there are other good options for you.
Casein: Also a complete source of protein that is found in milk, digests more slowly and is usually taken before bed.
However, for most, the difference in the rates of digestion or absorption between whey and casein isn't that important.
Of course, whey nor casein will not be great options if you're allergic to dairy. However, you might find that you can tolerate one over the other.
There are also milk protein blends that include both whey and casein.
But if you're trying to choose between whey and casein, choose whichever you prefer.
If you're sensitive to or intolerant to dairy or prefer a non-dairy option Egg White Protein, as the name implies, is made from egg whites. It's a complete protein, and it ranks as highly digestible.
This one might be a good option if you have a dairy allergy but still want a protein supplement that is animal based.
Collagen: Supports skin, joint, bone, and gut health. However, it isn't a complete protein as it lacks the amino acid tryptophan.
Plant-Based Protein Powders
Pea Protein: This is a popular option if you are vegetarian, vegan, allergic, or sensitive to dairy or eggs. It's highly digestible, hypo-allergenic, and usually inexpensive. However, it's not a complete protein as it's missing the essential amino acid, methionine.
Rice Protein: It's also hypo-allergenic and tends to be relatively inexpensive. It does contain all of the essential amino acids, but it’s low in lysine. So it's also not a complete protein.
Hemp Protein Powder: A great whole food option that is high in fiber and a source of omega-3 fats. Also not a complete protein as it’s low in lysine.
A blend of plant protein powders is common since different protein sources contain different amounts of each amino acid.
You'll typically find that rice and pea protein are frequently combined. This will provide your body with all the essential amino acids as it creates a complete protein.
Out of these, Whey Protein Isolate, Casein, and Egg White Protein are the most digestible and bioavailable, and Rice Protein Concentrate is the least digestible and bioavailable.
Some things to consider when trying to choose a protein powder.
Ingredients
The protein source (for example, whey, casein, pea) should be the first item on the ingredients list, then the processing method (concentrate, isolate hydrolysate).
If you have a food sensitivity or a food intolerance, you'll want to avoid protein powders containing those ingredients. So if you're intolerant to eggs or dairy, you'll be better off with a plant-based protein powder. So it's going to be important that you check out the ingredient label.
It's common for protein powders to contain more sweeteners, flavoring, and thickeners, and some have more than others. So you might want to look for a protein powder with fewer ingredients.
Sweeteners
Natural Sweeteners: These are sweeteners with more nutrients, like honey, maple syrup, coconut sugar, cane sugar, molasses, and agave.
Artificial Sweeteners: These are sugar substitutes that provide a sweet taste like that of sugar but contain fewer calories.
Sugar Alcohols: These are another non-caloric option that is made up of sugar and alcohol molecules. Some examples are sorbitol, maltitol, xylitol, and erythritol. Something to remember is that sugar alcohols might cause digestive upset for some people.
If you look at the sugar content, you won't be able to tell if it has these types of sugars, so you'll have to read the ingredient label if you prefer to limit or avoid all or some artificial sweeteners.
Now, if your goal is fat loss or better overall health, you might want to limit or reduce your sugar intake, so it will help if you pick a protein powder with less than 5 grams of sugar per serving.
Thickeners
These thickening agents are sometimes included to provide more bulk to make the protein powder thicker when making a shake with it. So you might see psyllium husk, dextrins, xanthan gum, inulin, or gelatin in the ingredients.
Other Ingredients
You might see "grass-fed" on the label of some whey and casein protein powders.
Or "organic" might be important to you, so you might prefer an organic protein powder.
However, ultimately what you choose will come down to personal preference.
Third-Party Tested
Protein powders that have been third-party tested will usually state this on their websites and often on their packaging.
Third-party tested protein powders may cost more, this is because the testing process can be quite expensive.
However, it might be a good idea and worth it to you to choose a third-party tested protein powder. So this way, you can feel confident knowing that what you see is what you get. Especially if you're a competing athlete, you'll want to know exactly what's in your supplements. You wouldn't want them to contain a banned substance and get disqualified after months and months of hard work.
Added Supplements
Some protein powders include added supplements, like creatine, extra BCAAs, omega-3 and 6, probiotics, etc.
I suggest not choosing a protein powder based on the added supplements thinking that you are getting more value out of it.
These added supplements are often included in inadequate amounts.
So even if your protein powder does include these added supplements, it's generally better to take the additional supplement separately rather than seeking it out in your protein powder.
So if you want to take creatine, it's better to take it as a separate-formulated supplement. You can still mix it in with your protein powder. However, this way you'll know exactly how much you're taking.
How To Use Your Protein Powder
You can also make protein muffins, pancakes, waffles, cookies, granola bars, or protein bars. The options are pretty much endless.
A few more things to consider when choosing a protein powder that's right for you and your goals.
Enjoying the taste of the protein powder you choose will matter. It will determine if you actually consume it. What taste good to me might not taste good to you, so this will vary from person to person.
You might have to experiment with different protein powders, flavors, and brands before finding the right one.
You can try getting some sample packs before committing to a larger purchase.
Pay attention to how you feel, and take note of any changes. Are these changes getting you closer or further from your goals?
If the changes are positive and get you closer to your goals, and you like how you feel, you found a winner. If not, you might have to try a different flavor, brand, or protein powder altogether.
In the end, when choosing the best protein powder for you, it will ultimately come down to experimenting with different options.
My hope is that now you know how to choose a protein powder that's right for you and your goals.
- Deb
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