How to choose a protein powder
In my experience, protein powder can be an excellent tool for many people. While I always advocate for choosing whole foods first, most of us lead busy lives and don’t always have the time to meticulously plan meals to ensure we’re getting enough protein to keep us satiated. On top of this, weight loss is often the primary goal for many individuals, and protein powder can be a great low-calorie, high-protein supplement to support that. However, not all protein powders are created equal, so let’s explore the different types of protein powders and what to look for when shopping for one.
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Whey
Whey is a protein derived from milk that is dried and turned into powder. As an animal product, whey is a complete protein, meaning it contains all the essential amino acids our bodies need to rebuild tissues. There are two common types of whey protein you’ll see on ingredient lists: whey isolate and whey concentrate.
Whey isolate is more filtered and contains minimal amounts of lactose, calories, and fat. The majority of its composition is protein.
Whey concentrate, on the other hand, is less filtered and retains more of the nutrients you’d find in whole milk, such as fats and carbohydrates.
My advice for choosing between the two is this: go for whey isolate if your goal is weight loss and/or body recomposition (building muscle while burning fat). Opt for whey concentrate if your focus is on muscle maintenance and recovery.
My favorite whey protein powder
Plant-Based
Many plants contain protein, but unlike animal products, they typically lack all the essential amino acids. To address this, companies often use blends of proteins from sources like soy, hemp, rice, and peas, along with other plant supplements, to create a complete amino acid profile.
Plant-based proteins also tend to contain additional nutrients that can support muscle growth and overall health. These proteins are a great option for people following plant-based diets or those who cannot tolerate dairy.
My favorite plant-based protein powder
If you’re open to either whey or plant-based protein, the choice often comes down to your personal taste preference. Additionally, look for “third-party tested” certifications on the website or packaging to ensure the company accurately reflects the protein content in their product.
Things to Avoid
When shopping for a protein powder, always read the ingredients label. Avoid products with added sugars, maltodextrin, vegetable oils, thickeners, and gums, as these can cause digestive distress and may do more harm than good.
That said, there are protein powders I use that contain minimal amounts of these ingredients. Personally, I’m okay with this trade-off because protein powder is one of the few products I buy with these additives. It’s important to assess your own dietary habits and determine what works best for you.
Final Thoughts
Protein powder is a supplement, not a necessity for muscle building or achieving your health goals. It’s entirely possible to get sufficient protein from whole food sources. However, protein powder can be a helpful tool for those struggling to eat enough protein in their meals.
If you’ve tried protein powders and don’t like the taste, experience digestive issues, or find them too expensive, it’s best to focus on building meals that include adequate protein from whole foods. While this approach may require extra effort, it’s always worth it in the long run!