While it’s best to try and get your protein from food (rather than from supplements and powders), sometimes we fall short in our diets due to hectic, on-the-go schedules or intense training sessions. In those cases, protein powder can help to boost your protein consumption to the correct level. If you’re searching for a high quality protein powder and struggling to decipher the difference between the overwhelming number of options on the market, it’s a good idea to do research and read the labels. Some higher quality protein powders deliver all the nutrients you need and help your muscles to recover from exercise or simply help you boost your daily protein intake, while others lack quality, purity and even taste. Read on to learn what to look for when purchasing a protein powder.
1 What Is Whey?
Whey is the watery liquid extracted from milk as a result of cheese manufacturing. (Remember curds and whey?) According to the Sports Nutrition: A Practice Manual for Professionals, whey is a high quality protein based on its protein digestibility corrected amino acid score. In other words, whey contains very high concentrations of essential amino acids, which are indispensable when it comes to stimulating muscle protein synthesis. Whey is also rapidly digested but because the uptake of whey is so quick, it shouldn’t be your only protein source.
2 Whey Protein Comes in Various Forms
Whey protein is available in the following forms: Whey protein concentrate, in which approximately 80 percent of calories come from protein although the amount of protein can vary from 25 to 89 percent; whey protein isolate, in which typically greater than 90 percent of the calories come from protein; and whey protein hydrolysates, in which typically greater than 90 percent of the calories come from protein. Whey protein isolate has a higher protein content and lower lactose content compared to whey protein concentrate. Protein concentrates are generally less “pure” than isolates, in that they have more carbohydrates and non-protein components than isolates do. This doesn’t mean concentrates are of lesser quality or value. In some instances, athletes need carbs in addition to protein to help with recovering from a hard workout.
3 Hydrolyzed Protein
Hydrolyzed protein (or protein hydrolysate) is a protein that has been subjected to the process of hydrolysis and thus broken down into small chains known as peptides and individual amino acids. Typically, more than 90 percent of the calories come from protein. This type of protein is considered to be easily absorbed and also denatured (i.e., the protein’s natural structure is altered). Because it is denatured, it may be considered hypoallergenic or else reduces the risk of allergic reactions. Hydrolyzed whey protein can often be found in infant formulas, sports nutrition products and medical nutrition products. Bottom line: While hydrolyzed protein is rapidly digested, so is intact whey protein and unless you have a medical need (such as a compromised digestive tract), there’s little need for a hydrolyzed-only protein and it may not be worth the additional cost.
4 Casein Protein
Like whey, casein comes from milk, but is found in the semisolid form commonly referred to as curds. But unlike whey, casein is slowly digested and raises plasma amino acid levels in a more gradual and sustained way versus whey protein. It is better at stimulating longer-term protein synthesis and reducing muscle protein breakdown. Like whey, casein offers many nutritional advantages. It is often found in protein supplements that use blends of protein rather than found on its own.
5 Egg White Protein
Just as egg whites reign as one of the top foods for leaning out and building muscle, egg white protein powders are a high quality powder supplement source and a great option for anyone avoiding dairy, soy or gluten. The taste may be more difficult to swallow compared to other protein sources but flavored powders or mixing with fruits or vegetables in a smoothie typically masks the egg taste.
6 Vegetable Protein Sources: Soy, Pea Protein, Rice Protein and Flax
One of the few vegetable-based sources of complete protein (that is, containing all essential amino acids), soy protein is not digested quickly or slowly; it’s right in the middle. It’s also lactose and gluten-free for those with intolerances or sensitivities. If you’re concerned about GMOs, opt for an organic or non-GMO soy protein powder option. Pea protein is another good source of the amino acid arginine and consumers can often find pea protein, rice protein and hemp protein in vegetarian or vegan protein supplements. Look for a blend of these or others including flaxseeds, quinoa, millet and lentils, which will provide a more complete profile of vitamins, fats and proteins as well as a boost of fiber. Bottom line: Soy is a complete protein that is easy to digest. Other plant sources from grains, beans and seeds also make a great choice for vegetarian and vegan athletes looking to boost their protein intake.
7 How to Choose the Protein Powder That’s Best for You
Still confused as to which one is best for you? Abbott Nutrition senior research scientist and dietitian Steve Hertzler, Ph.D., notes that in his experience, people spend way too much time worrying about hydrolysates versus intact protein, casein versus whey, concentrates versus isolates and peptides versus intact protein. For people with a healthy intestine (which includes the vast majority of protein supplement users), these issues are of minor importance. Rather than focusing on the exact type of protein, Hertzler says, consumers should instead focus on eating 15 to 45 grams of high quality protein every three or four hours and selecting one that fits your lifestyle diet and exercise activity. Hertzler notes that there simply is not enough science to say that a particular athlete in one sport should consume one kind of protein, while another athlete in a different sport should consume another.
8 Selecting a High Quality Source of Protein
Don’t grab the protein powder that simply provides the most grams of protein for your buck, as the quality of protein powders varies greatly. Start with the ingredients first – if it’s a long laundry list you can probably do better to choose another. There are more products popping up in the market these days with less fillers and additives. Another tip that Hertzler offers: Look for a protein that is tested for purity and quality (so you’ll know that you’re getting what you expect based on the label and ingredients and that there are no additives or other surprises). Consumers can look for a product that is checked for banned substances and has label claims verified via a National Science Foundation type of certification.
9 Whey Protein Powder: Tera’s Organic Whey Protein Powder
This brand offers flavors like Bourbon Vanilla, Coffee and Blueberry, and all of the natural flavors were chosen for their pleasant taste and health benefits from real natural vanilla, superfruits and real fair trade dark cocoa. The whey protein concentrate is sourced from small local cheese plants in Wisconsin and they get their milk from small family farms. One serving of Tera’s Organic Whey Protein Powder contains 110 calories, 20 to 22 grams of protein, 1.5 grams of fat and three to five grams of carbs.
10 Protein on the Go: Jay Robb and Vega Single-Servings
There are a couple great single-serve products on the market targeted towards anyone on-the-go. The first is Jay Robb’s whey protein isolate sample kit with Vanilla, Chocolate, Strawberry, Tropical Dreamsicle and Pina Colada flavors. These powders are made from pasture-grazed, grass-fed cows free of rBGH hormones and typically offer (depending on the flavor) 110 calories, 25 grams of protein, zero grams of fat and one gram of carbohydrate per serving. Another option is plant-based Vega One Nutritional Shakes. Available in Chocolate, Vanilla Chai, Berry, French Vanilla and Natural, these single-serve packets not only include 15 grams of a plant-based protein blend (pea, hemp, brown rice, sacha inchi) but they also offer 50 percent of your daily intake of vitamins and minerals, six grams of fiber, 1.5 grams of omega-3 fatty acids, antioxidants, probiotics and three servings of vegetables.
11 Egg White Protein: Jay Robb Egg White Protein Powder
Jay Robb Egg White Protein powder is available in Vanilla, Chocolate, Strawberry and Unflavored. All varieties are sourced from chickens free of growth hormones. The supplement facts include minimal ingredients; the unflavored product consists of pure extracted egg white albumin and lecithin. A serving includes 115 to 120 calories, 24 to 25 grams of protein, zero grams of fat and one to four grams of carbohydrate depending on the flavor.
12 Vegan: Sunwarrior Warrior Blend Raw Vegan Protein
This protein includes a blend of raw pea protein, raw cranberry protein and raw organic hemp seed protein. A serving offers 80 calories, 17 grams of protein, 1.5 grams of fat and one gram of carbohydrate. An added bonus? The protein powder is gluten-free, soy-free, GMO-free and according to the manufacturer: “This dynamic fusion, along with a cold extraction process, creates a unique, raw, plant-based protein with a complete amino acid profile exceptionally high in arginine, lysine, leucine, and branched chain amino acids.”
13 A Vegan Protein Plus Servings of Veggies: Vega Protein Smoothie
This plant-based protein provides the equivalent of two servings of vegetables in addition to 80 calories, 15 grams of protein, zero grams of fat and four grams of carbohydrates. Available in Choc-o-lot, Viva Vanilla, Bodacious Berry, Tropical Tango and Natural, these protein smoothies are a blend of pea, Saviseed (sacha inchi), hemp seed and sprouted whole grain brown rice proteins.