What to consider when looking at protein powders
Protein powders have transitioned from being exclusively utilised by bodybuilders and elite athletes to becoming a staple on many households shopping lists. The market offers a wide array of protein powders, making it challenging to pick the right one for you.
I am going to give you a brief break down of what to consider when purchasing a protein powder.
Do You Need a Protein Powder?
Protein plays a crucial role in our diet, but protein powders are not always needed. The required protein intake varies based on factors like age, weight, and health status. The Recommended Nutrient Intake (RNI) suggests 0.75g/kg of body weight. Typically, you hit these numbers in a well-rounded diet.
For active individuals, protein demands surge due to increased muscle protein breakdown. Accordingly, protein intake may rise to 1.2-2g/kg body weight, contingent on the activity type. For instance, strength athletes might necessitate more protein than their endurance counterparts. Specific goals such as weight management or muscle building further elevate protein requirements beyond the RNI.
Protein Powders May be Beneficial for Those Who...
Have heightened protein needs due to activity levels or certain medical conditions
Follow a vegan or vegetarian diet
Adhere to a restrictive dietary regimen
Lead a hectic lifestyle or frequently travel
Struggle to balance their diet
Are All Protein Powders Equal?
Consider protein powder brand's protein sources/types. Proteins have essential amino acids for body functions. Animal proteins have all 9 essential amino acids. Some plant proteins lack some. Soy protein is complete, while mixing plant proteins ensures all essential amino acids (complementary proteins). Choose wisely to boost supplement effectiveness.
Plant-based protein powders blend different protein types (such as hemp and rice) to enhance the amino acid profile for optimal nutrition. Research suggests that plant proteins may have slightly slower rates of muscle repair and growth compared to animal proteins. Ensuring adequate protein intake of 20-40g and leucine intake of 3-4g is essential for supporting muscle growth. Plant-based proteins may sometimes lack sufficient leucine levels, which can impact muscle repair processes. The lower bioavailability of plant proteins, influenced by factors like fiber and phytates, could potentially impede nutrient absorption. Despite this, plant-based protein powders remain a convenient and concentrated source of easily digestible protein, particularly beneficial for post-workout recovery in vegetarian diets where whole foods may not always suffice.
Types of animal protein powders
Whey: This is the most common type of protein powder. It is fast to digest and rich in essential amino acids making it great for post workout or adding to meals or shakes throughout the day.
Casein: This is also made from milk but it is slower to digest.
Collagen: Collagen is derived from bones and muscle tissue of animals or fish, and has recently become more popular for the benefits that are associated with it and skin, hair and gut health.
Egg white protein: for those who have milk protein allergies, egg white protein powder can be a popular choice. It is also more of a concentrated source of protein, as it doesn’t contain fat or carbohydrates as milk does.
Types of plant-based protein powders
Soy: Soy protein powders provide a high amount of protein and all essential amino acids
Pea: This is often derived from yellow split peas. Interestingly, muscle gains were similar in a study that compared pea and whey protein (5). This is likely attributable to the fact that pea protein is naturally rich in leucine.
Because plant-based sources of protein are typically higher in carbohydrates or fat in comparison to animal protein sources i.e. chicken breast vs beans, they often provide lower amounts of protein per serving.
When buying protein powder
It's important to have a little of the ingredients not just the amount or form of protein in a pwoder.Protein powders often contain sweeteners, which can range from natural sugars to artificial sweeteners.Certain sweeteners, such as sugar alcohols, might upset the stomach for some people, especially those with IBS. Choose protein powders with sweeteners that work well for your body, like regular sugar or stevia. Protein powders usually have flavors, either natural or artificial. While artificial flavors receive criticism, they are generally safe in small doses commonly seen in protein powders. Some protein powders also contain extra supplements like BCAAs, creatine, or probiotics. Yet, the amounts of these supplements might not be enough to show significant advantages.
Be sure to scrutinise the ingredients list to select a protein powder that aligns with your dietary preferences and needs.
Taste is key, if you don’t like it- even if it gives you Popeye muscles, you won't drink it. Taste is personal, so check reviews and may consider a sample package before getting big tub because your friends has it.
Don’t forget texture and mixability are important too. Plant-based options can taste better when mixed with plant milk or used in recipes. Unflavored powders are good for those avoiding artificial sweeteners but may not taste great alone. Try sample packs to find the best flavor for you.